#getmybest – Half Ironman
#getmybest programs are for triathletes who want to beat their competitors and improve their times and race positions. This program is for the Half Ironman distance, being a 1.9km swim, 90km bike and 21km run.
As a prerequisite to this program you should be able to swim at 1.5km non-stop, cycle for 90 min and run for 50 min (doesn’t need to be one after the other). This program assumes you are experienced with the half Ironman distance and have pre-existing knowledge of triathlon and each discipline. The aim is to get you ready for a Half Ironman race 14 weeks from now. This program will get YOUR best.
- 14 week targeted program structured into base, build, peak and race week training blocks.
- Target training zones (workout intensity levels) and specific goals for each session.
- Race simulation practice.
- Equipment guidelines including details of essential equipment for swim, bike and run training.
- Access to video training drills.
- Pre race guidelines.
- Training and nutrition advice.
- Access to private Facebook training group.
Understanding six phases of training.
Understanding the four principles of training
Introduction to Strava, Garmin and TrainerRoad
A full race day checklist
Your triathlon shopping list
As a prerequisite to this program you should be able to swim at 1.5km non-stop, cycle for 90 min and run for 50 min (doesn’t need to be one after the other). This program assumes you are experienced with the Half Ironman distance and have pre-existing knowledge of triathlon and each discipline. The aim is to get you ready for a Half Ironman race 14 weeks from now. This program will get YOUR best.
You have 3 swims including open water, 3 runs plus one brick and 3 bikes. In week 13 you have race simulation. Our program aims to build aerobic endurance, strength and power before focusing on speed with a strong emphasis on form and technique in the early stages.
Each session is delivered in time, rarely distance. We want focus on time spent training, not distance covered. Week 1 has you training 9 – 10 hours per week with a gradual increase in volume. By Week 13 expect approximately 11 hours per week in total.
Advanced training relies on power, number crunching, heart rate zoning and base line testing etc. We have steered away from this so your program relies on your rate of perceived exertion (RPE) and we use words such as easy, moderate and hard to identify the level of effort required.
The 14 Week training program is set up into training blocks. The first 4-week training block is called Base 1. The second training block is called Base 2, followed by a 4-week Build phase. Week 13 is Peak and Week 14 is Taper/Race week. Every fourth week is a recovery where volume remains similar, but intensity is reduced.
Every session is designed with a in-built purpose, easy to follow instructions and our glossary of terms eliminates any confusion.
In the event of wet weather you can replicate road rides and runs with wind trainer or treadmill sessions.
Sprint, Olympic, Ironman