MASTER THE MIDDLE
MIDDLE DISTANCE, 70.3, HALF IRON… WHATEVER YOU WANT TO CALL IT, 113KM RACING IS ON THE RISE. AND IT’S ALSO FAR MORE ACHIEVABLE THAN YOU’LL EVER BELIEVE. FROM NUTRITION TO KEY SESSIONS AND A SIX-MONTH PLAN, HERE WE PRESENT OUR ULTIMATE GUIDE TO MASTERING T
Our complete guide to half-iron distance, from motivation and kit to training plans
Fomnmthaend7u0o. 3 osfaOnudtlGaawusnttoletthse, t qhuearer’tsentoofd enying at middle-distance racing is a growing force on the event calendar. It’s also the fastest-growing race distance for you lovely readers, with more and more of you citing the 1.9km swim/90km bike/21.1km run format as your primary race distance for 2017.
A case in point is Ironman Weymouth back in September. Of the 2,600 athletes signed-up, nearly 2,000 of those were there to race the 70.3 event including 220’ s Matt Baird for his debut middle. “For eight years of ‘racing’ triathlon, I’ve lived in fear of that 90km bike leg,” says the M35-39 athlete. “But Weymouth made me realise that, if you put time and effort into the training, middle-distance racing is certainly achievable. It didn’t take over my life like a full Ironman could, and I balanced lunchtime gym sessions with evening runs without really impacting on weekend Lego time with the kids.”
Baird would finish 1,000th for his most rewarding multisport achievement. But the day was far from a Dorset picnic. “In trying to get my bike up to mediocrity, I chronically neglected swim training. Consequently I really suffered on the swim and, bedraggled in T1, my race hung in the balance. I wish I’d followed a proven training plan and pinned down my nutrition. I also should’ve trained with fellow middle-distance racers to gauge my progress.”
MIDDLE JOURNEY
Back in the summer, Team 100% Tri in Lincolnshire offered spots for their inaugural Outlaw Half Holkham coaching package. The places sold out immediately, with 40 athletes signed-up on a journey that’ll take them to the Wells-next-the-Sea event on 2 July 2017.
“Middle-distance racing provides a meaningful challenge where training load can still remain balanced with everyday family life,” says Team 100% Tri director Paul Fowler. “Whether you’re racing for a win or aiming to complete the distance, it’s a rewarding experience and is a big achievement to reach both the start and finish lines.
“Our athletes come to us with plenty of questions over training load, whether they should be feeling nerves six months out from the race and nutritional concerns,” adds Fowler. “So following a training plan will provide structure and helps you to make best use of your time. It also allows you to be progressive in your approach and build upon your success as you develop in each discipline. Monitoring of your training against a plan will show you objectively how you’re progressing and where you may need to refocus your time and effort.”
Another key Fowler tip is to train with triathletes who are working towards the same race. “While structured coaching is important, working towards a shared goal in a fun environment is really motivating. Working alongside other athletes helps get the training completed and makes it much more enjoyable.”
With your middle-distance appetite now whetted, it’s time for our essential 113km special. Over the next seven pages Dermott Hayes, head coach of RG Active, dispenses the key middle-distance basics, nutrition advice, and mandatory swim, bike, run and brick sessions. Plus he’ll provide a six-month training plan to have you set-up and raring to go come the UK’s 113km race season.