How to train for a half ironman triathlon

A triathlon is a race that consists of running, biking and swimming. Triathlon races are held all over the world and vary in the distances of competition. A traditional Ironman triathlon is a full marathon run of 26.2 miles, a 2.4-mile swim and a 112-mile bike race. The contestants swim, then bike and run last. For those who have never competed in a triathlon and want to begin their training with races more doable than a full triathlon, there are a variety of race lengths. One length that is popular is a half Ironman triathlon, which is half of the distance of a full.

Things You'll Need

  • Running shoes
  • Swimming suit
  • Swimming goggles
  • Road bike
  • Wetsuit
  • Bike helmet
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Instructions

    • 1

      Register for a triathlon. There are several online sites that have lists of triathlons around the world. These lists often tell you the date, time, location and cost of each event. These websites also will direct you to the official website for the triathlon's organizers. Active.com and Ironman.com both contain this information. Search for a triathlon in an area where you would like to visit or close to your home, and register for it. When you pay the registration fee you are more likely to train consistently for the triathlon because you now have a goal.

    • 2

      Create a training schedule. If you are competing in a half Ironman triathlon, you will be running 13.1 miles, swimming 1.2 miles and biking 56 miles. Set up a training schedule to increase your stamina and endurance until you are able to complete these distances back to back. You will be swimming first, biking second and running last. If you are not experienced with any of these sports, slowly build up to the distances, perhaps running on Monday, biking on Tuesday and swimming on Wednesday, resting Thursday and then doing a combination of two of them on Friday. Do this for several weeks until you are able to complete all three events in one day.

    • 3

      Monitor and plan your meals. Nutrition is extremely important when you are pushing your body and training consistently. You need energy that comes from whole grains, healthy fats and lean meats. It is important that you eat enough calories so that you have plenty of energy, but if you eat too many you have less energy than you need because of digestion and you may actually gain weight, which will make it more difficult for you to train successfully. Keeping a journal of what you eat and how you feel each day will help you determine which foods maintain high energy levels and help you recover.

    • 4

      Log your progress. Keep a journal that logs your daily workouts, how long each distance took you to complete and how you felt that day. You will be able to monitor your progress, see when you achieve your training goals and will be able to come up with a formula of which foods and how much exercise equates to your body's quick recovery and high energy levels the next day. Training for a triathlon is difficult but well worth the reward of finishing one.