This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season.
A half iron distance race is defined as:
1.2mile Swim | 56mile Bike | 13.1mile Run
1,930meter Swim | 90km Bike | 21k Run
Start this program if you can consistently swim 40min, run 60min and bike 90min.
Warm up well on a flat course or trainer. Ride 40-60 minutes nonstop in heart rate zones 1-2. Focus on smooth pedaling at 90-100 rpm. Stay in aero position.
Ride in heart rate zones 1-4 or up to power zone cp30, on a trainer. Shift up and down through the gears to simulate hills. Spend 2-5 minutes in each gear. Stay Seated to build strength.
Ride on a course that mimics your A race. Ride at a steady pace, finishing at the same speed as you started. Start with a low level or perceived excertion and increase gradually throughout the ride to maintain a constant speed. Eat anddrink steadily during ths ride using exactly the same fueling regime that you plan to use on race day.
Warm up well on a flat course or trainer. Ride 20-40 minutes non-stop in heart rate zone 3 or cp90; otherwise ride in the heart rate zones 1-2. Focus on smooth pedalling at 90-100rpm. Stay in the aero position.
Ride in zone 1-2 on a flat course. Put out a low effort with comfortable high cadence.
Ride in heart rate zones 1-2 on gentle rolling course. Get at least 50% of your ride time in heart rate Zone 2. Avoid zones 3-5
After warm up, ride 4x90 seconds at rac pace (3 min recoveries). Finish with a very easy cool down and stretch.