Ironman 70.3 Dublin: All you need to know
Ironman 70.3 Dublin takes place on August 20th. At this stage, you should be well into your training program. This aiming to peak at the end of July and begin your taper with 3-4 weeks remaining. For many triathletes, the decision to take the jump up to half ironman distance is based on the desire to challenge yourself but also due to the fact, that speed is something we tend to lose as we get old. Endurance however, can be increased into middle age and beyond.
Training for a half ironman encompasses not only long-distance training, but speed work and planning nutrition for the race ahead.
Increasing time spent on the bike is a vital component of training when going from Olympic to half ironman distance. The bike makes up a huge percentage of total race time. This compared to the swim, so spending a large portion of your training on the bike it crucial. While long runs must also be incorporated into training, the injury risk with distance running is greater and extra care must be taken not to increase mileage too rapidly. Increasing time spent on the bike improves aerobic base, with reduced injury risk.
Speed Training for Ironman
Speed training, and doing shorter quality workouts are also vital when training. These types of training sessions will help in building overall speed and improve recovery following an uphill climb on the bike or run. Training runs or rides sustaining your HR max or race pace are examples of the type of training you can incorporate.
One long brick session a week, including a swim prior to the bike, and a ride that is 90 percent of the time you expect to spend on the bike, will help with race day prep and give you a good idea of what pace you can run at off the bike. If you have managed Olympic distance swimming in the past, just stick roughly to this training routine.
Nutrition can take time and patience to figure out. Nutrition takes an individualised approach, as what works for one person often does not work for the next. When undertaking a long event such as a half ironman, it may be useful to seek professional advice as it can sometimes have more of an impact than the amount of training you have done in terms of results. It is perfectly normal to experience stomach issues over the first few long training sessions, but this also helps you learn and discover what works best for you. Most importantly, don’t try drinking or eating anything new on race day.
When moving from sprint or Olympic distance, there must be a big change in overall pace. If you go out too hard, chances are you will hit a wall and struggle to finish. Testing training zones every few weeks will help you establish a solid heart rate, power and pace, increasing your chance of success and making the whole ironman experience far more enjoyable.
If you are currently in the middle of ironman training and are experiencing any niggles, contact us here today.