HALF-IRONMAN TRIATHLON PLAN

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  • TRI_70_3
  • Week 7 Half Ironman

HALF-IRONMAN TRIATHLON PLAN

$350.00

HALF-IRONMAN PLAN

 This 22-week program is designed for beginner to intermediate triathletes who have their sights set on a Half-Ironman (1.2 mile swim, 56 mile bike, 13.1 mile run). There are 10-12 weekly workouts (3 swims, 3 rides, 3-4 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

THE PREREQS: At a minimum, you need to be able to swim 500 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

For the run and bike portions, being injury-free is necessary. Ideally, you have completed an Olympic distance triathlon—or at least run a half-marathon—before taking on a Half Ironman.

TRAINING BASICS: Most of the mandatory weekday workouts are 75-90 minutes.

The weekend workouts range from 60 minutes to 5 hours, 15 minutes. One day typically has a bike/run brick and the other is a run with a swim. The longer weekend workouts will get you ready, both mentally and physically, for a Half-Ironman, which typically takes most beginner triathletes seven to eight hours to complete.

Week 7 Half Ironman

Here is Week 7 of the 22-week program. Quick Guide: WU: Warm Up; MS: Main Set; CD: Cool Down.

LONGEST WORKOUT DISTANCES: Swim: 3,000 yards; ride: 4 hours, 15 minutes (and then run 45 minutes); run: two hours, 15 minutes.

A FEW MORE TIDBITS:
—You will have the opportunity to race a sprint or Olympic distance along the way. (If you want to race more, that’s totally cool: we will help adjust your schedule.)
—One day weekly is a total rest day. (On the plan as written, it’s a Friday, but you can easily rearrange the plan to accommodate your schedule.)

STRENGTH TRAINING INCLUDED? Yes. You will have one to two strength circuits a week. These require hand weights and a stability ball.

 

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Product Description

The HALF-IRONMAN TRIATHLON PROGRAM includes:

  • A mother-triathlete-friendly training plan that fits beginner to intermediate triathletes. This 22-week, hands-on program is designed for beginner to intermediate triathletes who have their sights set on a Half-Ironman (1.2 mile swim, 56 mile bike, 13.1 mile run).

    There are 10-12 weekly workouts (3 swims, 3 rides, 3-4 runs, 1-2 strength training sessions) that build a strong, capable foundation to go the distance in all three disciplines. The workouts are far from basic: nearly every ride and run has skill or speed development, while the pool workouts are rarely repeated.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your running and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and triathlete drills that are totally doable (read: less than five minutes! truly!) and will keep you training strong and injury-free.

    You’ll also receive exclusive Train Like a Mother podcasts, where we’ll answer all your individual training questions—and dive deep into swimming and biking skills and tactics. As always, no question is too basic or TMI. We’ll also host helpful webinars so you can chat with Coaches Jen + Liz to get all your individual questions answered.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private Triathlon Challenge club on Strava, where you can track your miles, and a private Triathlon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • Expert, Accessible Guidance. We’re here to guide your every stroke and mile. In addition to the webinars and podcasts, we pop in via email weekly with a tip- and advice-heavy newsletter, as well as have a weekly Q+A with the coaches on the Facebook page. At least every other week, Coach Liz or Coach Jen will host office hours, where you can schedule a call to discuss your training questions.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Optional Celebratory Merchandise. We’ve got a brand new Like a Mother long sleeve tech shirt and a range of custom shoe tags—we’re calling them the new finishing medal—including don’t think/just go; and Stay Strong.

  • Sweet Discounts—and Giveaways—on Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.

FAQs

  • How do I know if this is the right training plan for me?
    This 22-week plan will most likely fit your needs, if you are a beginning to intermediate-level triathlete who is taking on a Half Ironman on or after July 1, 2017.

    At a minimum, you need to be able to swim 500 yards (back, forth, back, forth) in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.

    For the run and bike portions, being injury-free is necessary. Ideally, you have completed an Olympic triathlon—or at least run a half-marathon—before taking on an Half Ironman, but if you’re starting from scratch, this 22-week plan can help you get to the finish line happily and injury-free.

    TRAINING BASICS: Most of the mandatory weekday workouts are in the 75-90-minute range.

    The weekend workouts range from 60 minutes to 5 hours, 15 minutes. One day typically has a bike/run brick and the other is either bike or run with an optional swim. The longer weekend workouts will get you ready, both mentally and physically, for a Half-Ironman, which typically takes most beginner triathletes seven to eight hours to complete.

    LONGEST WORKOUT DISTANCES: Swim: 3,000 yards; ride: 4 hours, 15 minutes (then run 45 minutes); run: 2 hours, 15 minutes.

    If that feels like too much for your experience or your schedule, consider the OLYMPIC DISTANCE PROGRAM.

  • $350 feels spendy for a training plan. Why is it so much?
    A Half Ironman is not an undertaking to be taken lightly; you will be dedicating 4-9 hours per weekend to exercise (not including showering, foam rolling, stretching, proper nutrition). You’ll also have workouts on four weekdays. Not only do you need to swim, bike and run your heart out, you’ll need to have your nutrition dialed, your sleep adequate, your motivation steady to high for months on end.

    It’s easy to be excited and follow a free plan you pulled off the Internet for a few weeks, but what happens when you get sick? Injured? When you realize that spring break and your longest ride of the cycle coincide? Who is going to help you adjust your plan, rebuild your confidence, get you back on a solid, strong track? (Answer: Coaches Jen + Liz, expert, accessible coaches who have successfully coached thousands of triathletes over decades. You have an issue? We promise, they’ve likely seen—and solved—it.)

    And what happens when you’re in the thick of your training, feeling exhausted and unsupported by your loving but not-quite-understanding family, confident that signing up for a race that will take you seven hours to finish was the worst decision of your life?

    If you’re on that Internet plan, you quit and eat the $250 registration fee. Or decide you really don’t need to do that run after your long bike. So you don’t cross the starting line—or are really disappointed when you cross the finish line.

    Private triathlete coaches cost, on average, $200/month. This program costs $78/month, and comes with two amazing coaches who will answer your every question; an army of teammates who completely understand your motivation and will root for you with every stride and stroke; and plenty of entertainment, information, and laughs along the way.

    If you’re committing to the hardest athletic thing you’ve ever done, the fee will be worth every dollar.

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your triathlon, both physically and mentally. At the end of the wave, you will participate in the organized triathlon of your choice.

  • Wait: So I have to pay for this Challenge and a triathlon entry fee?
    Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $6.50 for shipping; international #motherrunners are charged $15 for shipping. Celebratory merchandise has no shipping charges if ordered at the time of registration; we’ll ship it with your swag package. If you order at a time other than registration, we need to charge shipping.

  • I’m racing in April. Can you help me?
    Unfortunately, not this year. Timing-wise, the 22-week program can get you ready for races in July-December of 2017. But if you return to the same race in 2018? Yes!

  • What if I realize this isn’t the right training plan for me? 
    We definitely want this to work into your life and your running lifestyle. You can email us at tlamclub@anothermotherrunner.com within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know at tlamclub@anothermotherrunner.com. We’ll work with you to get you a credit for an upcoming program.

 

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