MY HALF-IRONMAN CAMPAIGN: TRAINING PROGRAM

The Half-Ironman Triathlon (1.2 mile swim, 56 mile bike, 13 mile run) that I am considering is June 10, 2018. That’s about 35 weeks from now, a long time. Here is my thinking on how to break down the weeks:

  1. Phase 1, first 12 weeks: Focus on cardio intensity via the bike, swimming technique and swimming 500 meters with ease, strength training, and weight loss. I will avoid running to avoid stressing my left knee.
  2. Phase 2, last 20 weeks: This period will be a more traditional Triathlon training program with a focus on increasing swim, bike, and run distance and intensity on a weekly basis.
  3. Rest: I’m budgeting 3 weeks for rest. I’ll take a week off around the Holidays. The other two weeks will probably be need based, and occur randomly (injury, sickness, travel, etc.).

Phase 1, the first 12 weeks


 

 

 

  • Bike – I belong to LA Fitness. I’ll attend 3 “spin classes” per week. The spin classes last 45 to 60 minutes per class.
  • Swimming – I’m a practitioner of “total immersion”. I’ll practice 3 times per week. I’ll perform drills for 500 meters and swim for 500 meters.
  • Strength training – I’ll deadlift once per week. I’ll perform a total body “body weight” routine 2 times per week.
  • Weight loss – I discussed weight loss in this post.

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