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Tri-Umphs (Triathlons & Duathlons)
Half Ironman Training: After All That I Have Got to Run a Half Marathon?
By Margie Shapiro
July/August 2010
Racing the 13.1-mile distance in a Half Ironman (aka "70.3") is different from running a half marathon road race because of the volume of exercise completed prior to the final run leg. In fact, the entire race resembles a marathon in terms of metabolic function, fatigue and dehydration levels, and other physiological characteristics. Your goal is to run strong after several hours of moderate-intensity racing. Here are some tips to get you there:
Build your body into a solid structural system
You need to support the strong aerobic system you intend to use on race day. Whereas in a half marathon road race, your legs muscles get to start fresh---in a half ironman, you start the run with pre-fatigued muscles after a few hours of swimming and riding.
Make sure to perform regular core and strength building exercises for balance and strength, which you really rely on when you get to the run. Address the muscles used for stability, like the muscles deep in your core, your hip rotators, and your lower leg/ankle stabilizers, which kick into high gear as the body tires.
Also, include efficiency drills, especially on the run, to practice proper neuromuscular firing. You will delay the onset of fatigue by maintaining a strong core and proper form.
For a fast half ironman run, in some ways it really is all about the bike
A strong cyclist spends less energy on the ride, meaning more is left for the 13.1 mile run. While this fact is true at any distance, as the race gets longer, proportionally the bike takes up more time. Therefore, it is important to spend plenty of time "in the saddle," with some focus on the intensity at which you plan to race.
For some people, this means easy aerobic work-in it to finish it-and for others, the goal may be to approach, but not exceed, lactate threshold on the bike. Include a long ride at least every 10 days, which may exceed race distance by as much as 25% or more during the peak training period.
On race day, remember that your run must follow this 56-mile ride so pace yourself accordingly.
Volume of training helps . . . to a point
As the target race gets longer, it is a common assumption to change training by simply increasing overall run and ride mileage. If you intend to increase your volume, focus on increasing duration of workouts first before increasing their frequency. Avoid "junk mileage" workouts that have no clear physiological purpose.
Unlike marathon training, in half ironman run training, it is safe to do multiple over-distance runs (exceeding 13.1 miles), as long as you fuel and hydrate well, and allow ample recovery.
Do only a few of your longer runs directly after long rides. Some triathletes over-emphasize the "brick" workout and sacrifice running economy and metabolic function. There is such a thing as a workout that is too long, a point of diminishing returns.
Glycogen storage is crucial
1. Make sure to keep your long workouts at a low enough intensity that your body learns to spare carbohydrate in favor of fat consumption for energy.
2. Plan your training in such a way that you do your peak workouts (longest, or hardest in intensity, or sometimes both) a few weeks before race day, so that during the taper period you can restore the glycogen you have lost through intense or high-volume training.
By race day, you want your tanks fully topped-off so that you begin the race fresh and ready.
Pay attention to recovery details
As your workouts get longer, you may find recovery takes longer too. Accelerate the recovery process by doing the "little things" better. Eat more fruits, vegetables, and lean protein. Take recovery baths (you may want to try Endurasoak in an ice bath). Make it a goal to drink several bottles of water throughout each day, and include some electrolyte drinks as well. Stretch regularly after workouts and get a massage whenever you can. Sleep 8 or more hours per night, if possible.
Make a plan and follow it on race day
You can minimize pre-race anxiety by attending the pre-race briefing, checking in, and setting out your race day gear the day before.
Think through each part of the race, including transitions, and set process goals (instead of focusing only on finishing time). Plan your fueling, hydration, and pacing strategies, in addition to any mental cues that will help you focus, so that you have a comprehensive set of steps to get you from the 1.2 mile swim, through the 56 mile bike, and 13.1 mile run with a smile on your face.
Margie Shapiro is co-owner of Potomac River Running stores where she coaches runners and triathletes through =PR= Training Programs. A professional triathlete, she is currently on the USA Triathlon Project 2012 Team. Margie qualified for the elite World Championship Ironman 70.3 during her debut race at that distance, the Ironman Singapore 70.3 this past March.