by Mr. Breno Melo

Training for a70.3 triathlon, also known as a Half Ironman, is a challenging and rewarding endeavor. This article provides a detailed 70.3 training plan from a coaching perspective, offering insights into effective methodologies, workout examples, and tips for balancing training across swimming, biking, and running. We'll also cover incorporating strength training and managing fatigue using metrics likeTraining Stress Score (TSS).

The goal of this half Ironman triathlon training program is to prepare athletes for a successful 70.3 race, focusing on endurance, speed, and efficiency across all three disciplines. The plan is designed based on a progressive overload principle, gradually increasing training volume and intensity while allowing for adequate recovery. Athletes will use a three-zone heart rate system for running and cycling, and ower zones for cycling, to tailor their training intensity. Swimming sessions will be structured around technique and speed work, often in a Masters swim setting.

Asample weekly training plan for a mid-level 70.3 triathlete includes a mix of swim, bike, and run workouts, along with strength training and recovery sessions. The plan is designed to span over 20 weeks, with specific sessions outlined for each day.

Swim: 2,500 meters focusing on technique and speed intervals.

Strength: Full-body workout (45 minutes).

Bike: 1.5-hour ride in Zone 2.

Run: 45-minute tempo run.

Swim: 3,000 meters endurance swim.

Strength: Core and upper body workout (30 minutes).

Bike: 2-hour ride with intervals (Zone 3).

Run: 30-minute recovery run.

Swim: 2,000 meters with mixed drills.

Strength: Lower body workout (30 minutes).

Bike: Long ride (3-4 hours in Zone 2).

Run: 45-minute brick run after the bike.

Rest or Active Recovery: Light yoga or a 30-minute easy swim.

Proper nutrition and hydration are critical to the success of any triathlon training plan. Ensure you fuel your body adequately before, during, and after workouts to maximize performance and recovery.

Balanced Meal: Consume a balanced meal 2-3 hours before training.

Hydration: Hydrate well with water or a sports drink.

Carbohydrates: For workouts longer than an hour, consume 30-60 grams of carbohydrates per hour.

Hydration: Hydrate regularly with water or an electrolyte solution.

• Recovery Meal: Consume a meal or snack with a 3:1 ratio of carbohydrates to protein within 30 minutes after training.
• Hydration: Continue to hydrate and replace lost electrolytes.

Understanding and utilizing heart rate zones can significantly enhance your training effectiveness.

Zone 1 (Endurance): 50-70% of Maximum Heart Rate (MHR) - Recovery and long endurance workouts.

Zone 2 (Tempo): 70-85% of MHR - Building aerobic capacity.

Zone 3 (Threshold): 85-100% of MHR - Interval training to increase lactate threshold.

Zone 1: Active recovery (<55% FTP)

Zone 2: Endurance (56-75% FTP)

Zone 3: Tempo (76-90% FTP)

Priority: Biking should constitute the highest volume of training due to lower injury risk.

Proportion: 50-60% of total training time should be dedicated to cycling.

Focus: Long rides help develop the aerobic system and muscular endurance.

Caution: Running requires more recovery due to high impact.

Proportion: 20-30% of total training volume.

Quality Workouts: Focus on quality sessions like interval training or tempo runs.

Combining bike and run sessions back-to-back helps simulate race conditions. For example, after a 2-3 hour bike ride at Zone 2, transition immediately into a 30-minute run at Zone 2 to Zone 3.

Strength training improves muscular endurance, power, and injury prevention. Incorporate exercises targeting key muscle groups used in swimming, biking, and running.

Squats and Lunges: Build leg strength and stability.

Core Workouts: Planks, Russian twists, and leg raises to enhance core stability.

Upper Body Work: Push-ups, pull-ups, and dumbbell rows for swimming power.

Integrate strength training sessions 2-3 times per week, focusing on different muscle groups each session to ensure balanced development and adequate recovery.

Mental toughness is as important as physical preparation in a 70.3 triathlon. Develop a race strategy and practice mental skills during training to improve focus and performance on race day.

Race Visualization: Visualize each segment of the race, including transitions.

Positive Self-Talk: Practice positive self-talk and develop a mantra for tough moments.

Swim: Start at a comfortable pace, focus on technique, and avoid getting caught up in the initial rush.

Bike: Maintain a steady pace in Zone 2, avoid going too hard on hills, and keep nutrition in check.

Run: Start conservatively, maintain good form, and gradually increase pace.

Swim Gear: Wetsuit, goggles, and swim cap.

Bike Gear: Road or triathlon bike, helmet, cycling shoes, and bike maintenance tools.

Running Gear: Running shoes, breathable clothes, hat, and sunglasses.

Additional Gear: Triathlon suit, heart rate monitor, and bike trainer.

Online Training Plans: Free plans or affordable options for 70.3 races.

Coaching Services: Personalized coaching can significantly improve performance.

Training Nutrition: Quality nutrition products for training.

Race Day Nutrition: Specific products for race day.

Registration Fees: Vary depending on the event and location.

Rough Total Cost:

Embarking on a 70.3 Ironman training plan requires dedication and discipline, but the rewards are immense. Follow a structured plan balancing swimming, biking, running, strength training, and nutrition. Leverage the expertise of triathlon coaches, use heart rate and power zones to guide training, and stay focused on your goals.

This 70.3 triathlon training plan provides a comprehensive approach to preparing for a Half Ironman race. By following a structured plan with specific workouts tailored to improve performance in swimming, cycling, and running, athletes can maximize their potential on race day. Consistency, recovery, and proper nutritionare key to success.

Friel, J. (2016). The Triathlete's Training Bible. VeloPress.

Fitzgerald, M. (2018). 80/20 Triathlon. Da Capo Lifelong Books.

Choosing the right gear and equipment can make a significant difference in your training and race day performance.

• Swim Equipment:Provide buoyancy and warmth.
• Goggles: Ensure a comfortable fit to improve visibility.
• Swim Caps: Reduce drag and keep hair out of the face.

Bike Equipment:

• Triathlon Bike: Designed for aerodynamics and comfort.
• Helmet: Essential for safety and often required by race organizers.
• Cycling Shoes: Improve pedal efficiency and power transfer.

Bike Maintenance Tools: Keep your bike in optimal condition.

Running Equipment:

• Running Shoes: Choose shoes that match your gait and provide adequate support.
• Breathable Clothing: Helps regulate body temperature during runs.
• Accessories: Hats, sunglasses, and moisture-wicking gear enhance comfort.