How to Train for a Half Iron Distance Triathlon

Triathlons are races which consist of three sports--swimming, biking and running. A half iron distance triathlon is a very long course triathlon--the swim is 1.2 miles, the bike is 56 miles and the run is 13.1 miles. An athlete must be in amazing shape to complete this race, and even better shape to compete with the other athletes. Read on to learn more.

Instructions

    • 1

      Purchase necessary equipment. Basic necessities are a bike, helmet, running shoes, goggles and a swimsuit. For a half iron, it is probably a good idea to invest in other optional equipment, such as a triathlon bike, aero bars and a triathlon suit. These aren't required, but make the race more comfortable, and more efficient.

    • 2

      Consider getting a trainer. Since half irons are so intensive, some athletes opt for a coach, or a trainer. This is simply someone who helps plan workouts to best prepare the athlete for the race. They take into account personal circumstances and the athlete's personality to achieve this.

    • 3

      Lift weights. Lifting weights strenghthens muscle groups that prevent injury.

    • 4

      Make room for training time on the calendar. A half iron triathlon is a long distance race. Make sure there is enough time in a day to do everything plus train for a half iron well enough to compete. Generally, proper training requires a time commitment of up to 4 or more hours per day during training peak.

    • 5

      Join training clubs. The beauty of triathlons is the opportunity to train for three sports. While there aren't many triathlon clubs, there are plenty of running clubs, cycling clubs and master's swim teams almost everywhere. Not only does training with three groups help make more athlete friends, it's also a great place to get tips and advice from people who specialize in each specific sport.

    • 6

      Remember to rest. Rest days should be scheduled for one to two days a week to allow the body to recover fully.

    • 7

      Train hard. Half irons are difficult. Train enough to be comfortable with the distances that will be covered on race day.

    • 8

      Sign up for a race. Pick a half iron and register for it. Half irons are fairly popular, mainly as a stepping stone for athletes who plan on moving on to Ironman triathlons. For this reason, it's a good idea to sign up early to ensure a spot at the starting line. Remember to leave plenty of time to get physically fit enough to complete the half iron. Generally, if an athlete has previously finished an Olympic distance triathlon, another six months (or full off season) is needed to prepare for a half iron triathlon. It is not recommended to do a half iron before completing an Olympic distance triathlon.