8 Steps to Half Success
Requiring considerably less training time, but still offering the challenge of a four-hour-plus race, the half distance has become increasingly popular in the triathlon world. Ironman’s 70.3 series even offers a world championship over the distance, which moves to Canada for the first time this September.
If you want to nail the distance this year, it’s important that you begin with a blueprint of your bigger plan broken up into progressive steps. Plan out a race schedule that culminates in your goal race and allows you to mix prep races amid recovery weeks and any family or work commitments.
Here are some keys to help you execute your planning to perfection. Begin with a solid 10- to 12-week period of base prep during which you develop aerobically, strengthen connective tissues and enhance muscular endurance. This type of fitness lays the foundation for all other energy systems as well as bolsters durability and stamina. With an aerobic fitness base, the effectiveness of any high intensity sessions will be better absorbed.
“A great way to build fitness in one specific sport is to race single sport events. Be it a masters swim event, a time trial or a 10 km running race, single sport events offer an opportunity to focus on a limiter or can take the place of a tough workout that you would otherwise do alone.”
The 2013 Subaru Vancouver Triathlon