Ironman 70.3: Training for the Middle Distance Book

Foreword Lance Watson 9

1 Introduction 10

1.1 Ironman 70.3 - One step at a time 10

1.2 The keys to success 12

2 The Appeal of the Ironman 70.3 14

2.1 Ironman 70.3 Facts 18

2.2 Four reasons to do the Ironman 70.3 19

3 The "Four" Disciplines of the Ironman 70.3 20

3.1 Swimming: the appetizer 21

3.2 Cycling: the main course 22

3.3 Running: the dessert 23

3.4 The transitions: the intermediate courses 24

4 How to Ensure Success 25

4.1 Project Ironman 70.3: visions and dreams 25

4.2 Systematic training leads to success 26

4.3 Training periods 27

4.3.1 Monthly organization of training 27

4.3.2 Preparation period 28

4.3.3 Competition period 30

4.3.4 Transition period: the time for regeneration 31

4.4 Three essential training principles 32

4.5 Planning the triathlon year 34

4.6 Your environment 36

4.7 Heart rate 38

4.7.1 Threshold training 43

4.7.2 General training structure 44

4.8 Core and peripheral training 46

4.8.1 Distribution of training volume 47

4.8.2 Training intensities 47

4.8.3 Training loads 48

4.9 Regeneration and supercompensation 50

4.10 Increased strength and flexibility 51

4.11 Triathlons in hot weather 55

4.12 Triathlons in cold weather 56

5 Ironman 70.3 Equipment 58

5.1 Swimming 58

5.2 Biking 60

5.3 Running 62

6 Training to Finish the Ironman 70.3 (6 hours or more) 64

6.1 The last six months before the race 64

6.1.1 Training month 1 66

6.1.2 Training month 2 67

6.1.3 Training month 3 67

6.1.4 Training month 4 68

6.1.5 Training month 5 69

6.1.6 Training month 6 71

6.2 A practical training example 74

6.3 Dan: "A dream come true" 77

7 Training for Ambitiousand Performance-Oriented Athletes 80

7.1 Training for ambitious athletes (5:50-5 hours) 81

7.1.1 Required race split times 81

7.1.2 Performance-related prerequisites 82

7.1.3 Annual structure 83

7.1.4 The last six months 84

7.1.5 Practical training example 91

7.1.6 Patricia: "I still have so much strength left" 94

7.2 Training for performance-oriented athletes (4:50-4:10 hours) 97

7.2.1 Required race split times 98

7.2.2 Training example - Oliver 98

7.2.3 Doris: "Florida: bring it on!" 101

8 Improving Your Performance 105

8.1 Become an Ironman 70.3 105

8.2 Avoid typical training errors 109

8.3 Improve your swimming 110

8.3.1 Open water swimming 110

8.3.2 The 12 core swim workouts 113

8.4 Improve your cycling 115

8.4.1 First preparation phase (about 2 months) 116

8.4.2 Second preparation phase 120

8.4.3 Competition phase from May onward 120

8.4.4 The 12 core bike workouts 122

8.4.5 Extra cycling training tips 123

8.4.6 Cycling training during the transition phase 124

8.4.7 Additional training tips 125

8.5 Improve your running 126

8.5.1 Basic endurance training 127

8.5.2 Speed endurance training 130

8.5.3 Competition running intensities 132

8.5.4 Half marathon time calculator 132

8.5.5 The 12 core running workouts 133

8.5.6 Additional running tips 133

8.6 Strength endurance training 134

8.7 Reduce transition times 135

9 Performance Testing and Self-Motivation 136

9.1 Self-motivation 137

9.2 Performance testing methods 142

9.2.1 Attitude 142

9.2.2 Heart rate 142

9.2.3 BMI values 143

9.2.4 Reduction of body fat percentage 144

9.2.5 Cooper endurance test 145

9.2.6 Improving race times 147

9.2.7 Exercise ECG test 147

9.3 Performance testing advantages 147

10 Race Week 148

10.1 Nutrition 148

10.2 The Big Day 154

10.3 Regeneration 162

10.4 The return to training 163

11 The Experience of "Flow" 165

11.1 What is flow? 165

11.2 Recreational activities 166

11.3 Triathlon and flow experiences 166

11.4 The nine elements of flow 167

11.5 The danger of flow 173

12 On your Mark, Get Set, Go! Motivation Tips 174

12.1 Mental motivation tips 176

12.2 A short motivational story 178

Appendix 180

The eight levels of training intensity 180

The distribution of training intensities in the competition period 181

The distribution of training volume 181

Further Reading 182

Internet Addresses/Photo Credits 182