How To Train For Your First Half Ironman

Making the step up from an olympic-distance triathlon to your first Ironman 70.3 or middle-distance Tri can be a formidable task. We're here to help you use your time efficiently when preparing for the longer event.
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[@colinsullivan95]

Biggest lessons from my first 70.3: 1. Nothing new or different on race day. Stick to your habit patterns built in training. 2. Don’t skip out on your easy runs after long rides. Those first few miles off the bike are so crucial to transition mentally and physically. 3. There are not many problems that can’t be fixed by SLOWING DOWN. Take your time and be cautious going through transitions and aid stations. Especially on the bike. Walking is fine, just don’t stop moving forward! Excellent video! I wish I saw this before my first race. Good luck to any first timers watching this and thinking about getting into it!

[@user-hv6su6pt4h]

Hey Colin, Thanks man for that feedback. I started training July 9th for next year's season & these are really great points.

[@colinsullivan95]

@@user-hv6su6pt4h no problem good luck!

[@vincenzosalvia3143]

Thanks, I'm going to race my first 70.3 in the next 15 days

[@christiaantroskie8140]

As a South African, it brought me much glee at 05:30 when my countryman nearly said, "less kak." Massively helpful video! Thank you.

[@stolts34]

Did two Ironmans 70.3 in 8 hours. My third Ironman 70.3 end with a DNF before the last lap of the run. Going to Panama City Beach in May to get my pride back.

[@79devo]

I simply enjoy all the disciplines. I follow the usual training plans. Fortunately I’m fat and old so I don’t have high expectations. 3min/100m swim followed by 30km/h bike and a painful 8min/km HM. I’m not last but I dont care if I am. I just love doing it.

[@Kevgti5]

"It doesn't matter how slow you go, you're still lapping everyone on the couch" is my way to keep myself going even if slow 🤷‍♂️

[@thinkislamcheckmychannel]

I'm not old and not fat but you sound probably faster than me

[@liamreddan5592]

Nice one!!!

[@StefanGav]

Define “fat and old”… 🤔

[@michaelg6370]

30km/h on bike is pretty good

[@jeromeibanez2891]

The main tip that my coach (3x Ironman champion) gave me was to learn how to train not so intensely. He said that most age groupers train harder than the pros and it's because the age groupers don't know how to train properly. Also, give less attention to the swim and more attention to the bike.

[@solon2923]

Totally agree

[@mikedaknight8854]

I've not gone long course yet, but must admit though it feels great being one of the first out of the water in my wave, it doesn't feel great when you're just getting dropped on the bike for the next hour 😂🤦‍♂️

[@user-hv6su6pt4h]

@@mikedaknight8854 How can you consolidate the bike and swim when you're an elite biker but an average swimmer?

[@user-hv6su6pt4h]

Great advice Jerome, what's your coach's name?

[@MrTraveller.]

Did Triathlons & 42km full Marathons 5 years ago, moved countries, took a break & am now starting Half Ironman 70.3 training. Very exciting !!! Thanks for the motivation 💪🏽🏊‍♂️🚴‍♂️🏃‍♂️❤️💯🇹🇼

[@3WalkingPoles]

James nailed it: "Never skip running because you're tired. Practice it." Arrived just in time when I was sitting in my sofa after 2 hrs bike ride and morning swim session and thinking that I earned free afternoon. Damn you, James! 😂

[@user-hv6su6pt4h]

One more rep.

[@McStoolio]

The first thing you have to do is save up,….a lot. 😂

[@markusrslr5187]

Can you open up a calculation? Bike, Swimming suit, running shoes...

[@martinlanz2944]

@@markusrslr5187 Negligble compared to the travel costs. Half Ironmans are rarely at your dorsteep or even in your country.

[@md36868]

My first thought exactly!

[@McStoolio]

@@markusrslr5187 I was thinking more about Ironman entry costs….😅 That aside, if you need to, buy 2nd hand if starting out. Find out how committed you are before you dive in. You always end up upgrading anyway, especially biking gear.

[@FifalianaFR]

Entry fee, bike, wetsuit, trisuit, helmet, bike shoes, watch, power meter, bike computer, shoes, hotel, food, travel, car rental, no wonder middle age is the largest age group at ironman... 🤣

[@rylanrussell9595]

Whatever you do don't neglect heat acclimation in your training. My first 70.3 attempt was in mid September, so I assumed it wouldn't be too hot, and mostly trained early in the morning and in the evenings. Race day it got up to 95 degrees. I was prepared for the swim, bike and run, but not in that kind of heat. 3 miles into the run I started vomiting virtually all fluid I tried to hold down. I started getting severe dizziness and felt as if I was about to pass out. Medics had to practically burry me in ice. Heat acclimation is a real factor in 70.3+ distance races that I think is often overlooked. Have a good training plan for heat acclimation, as well as a good race day hydration and nutrition strategy, otherwise, all your training might be for nothing.

[@118cookie]

my first 70.3 occurred in a sudden heat wave, 41-51 degree C (106-123 F). Needless to say, lots of ppl DNF without the heat acclimatisation. Definitely important! Luckily I finished the race because I spent a week in that heat tapering and trying new hydration plans beforehand.

[@user-hv6su6pt4h]

Yeaaaaaaa boy!!! For sure man, this is another really valid point - THE ELEMENTS. Training for everything, rain, shine, wind, heat you name it. Get it in as much as you can as diverse as you can right. I'm Fortunate I live in Ottawa, Canada & the weather in the summer can get really wild especially between Mid June & Early August. The temp drops right away to the subzero by late September. I 100% agree with Climate Acclimation in general.

[@bro7269]

It’s been 1 step forward 2 steps back for me. I’m no spring chicken so smaller injuries have required me to strengthen other muscle groups before continuing. Plantar Fasciitis, rotator cuff, runners knee…..It’s been frustrating but I keep going!

[@DP-sh3nk]

Started at 48 very lil endurance experience Customer of the year for my local PT 😂😂😂 my first cry was a half and did two afterwards, a lot of fun but yes strongly advise going slowly, steadily and a good strength and core program

[@AlexanderMoen]

I've had similar things to consider in my training. Look up "Knees Over Toes Guy" for solid workouts that get those supporting muscles and joints. I do his strength trainings alongside more typical Ironman training. For the feet, aim for building up to running 30 minutes barefoot in grass to build up your feet. As for the rotator cuff, I haven't had any issues there, but it sounds as though looking into your swimming form could help. I just started "Total Immersion Swimming." It's kind of weird learning to swim freestyle in a slightly different way, but it seems super efficient, and there are some good KZbinrs out there that get into how to fix all the various technical issues I've had as well. Good luck in your training and hopefully that was helpful.

[@user-hv6su6pt4h]

@@AlexanderMoen Total Immersion Swimming, duly noted boss. Thank you!

[@savagepro9060]

GTN: How To Train For Your First Half Ironman Me: prepare for a full Ironman , then suddenly stop midday!

[@MrTraveller.]

💪🏽🏊‍♂️🚴‍♂️🏃‍♂️💯

[@djscootersmooth9467]

I got lucky my 1st half Ironman is gonna be in my hometown in June of 2023, already signed up. Great video, good information .

[@jamesridley7925]

70.3 Melbourne coming up on March 20. Only 4 weeks to go! This one’s been a long time coming - was originally scheduled for Nov 2020 so been pushed back almost 18 months due to Covid. Now that’s a long training plan! 😆

[@user-rm9qs4hz1p]

Always have been interested and will be looking to do the Swansea 70.3 in 2025. A while away yet but gives me time to train. Have run a few half marathons and swimming is my favourite. Just need to get on that bike! Great videos and always helpful!

[@tonylomas4698]

Go Ahead and Do The Full Ironman. That is the best way to train for the half Ironman. Yesterday I had goal of doing the 1.2 mile swim more than a 100% improvement, went ahead and did the 2.4 miles more than a 400% improvement. I was homeless for 15 years. ...I am determined. ...nothing is impossible.

[@WILDFOXRUNNING]

Since it’s such a vast topic. “My first 70.3” could be a great series for your channel 😉. So we could get more into specific areas? Cheers, keep up the great work

[@gtn]

We'll look into it! 🙂

[@lydiadavies7073]

I did a sprint last year, have signed up for 2 olympics this year and will sign up for a half IM next year :D thanks for great tips!

[@rainbowmonkMC]

on the same racing schedule! best wishes !!

[@billaronis3645]

After catching the Triathlon Bug & completing a few Olympic events - just signed up for my 1st Ironman 70.3 (Oceanside CA) - THANKS GTN!!

[@broderickhigby9751]

Hope it went well last weekend!

[@billaronis3645]

Thanks for the follow up GTN! After paying for my IM registration & hiring a coach, I succumbed to the threat of divorce from my wife & registered for & completed yet another Olympic distance race in Los Angeles (LA Tri Series) the same weekend. With that said, I celebrated the Lionel Sanders IM win!

[@andrewthornton6192]

2nd 70.3 in September, 1st 5 years ago in Lanzarote and a serous next injury in between and lockdown weight! The next few months are weight loss and slowly building up each discipline, oh and trying to get some sea swimming in!

[@vg3222]

I am in a similar situation, just got out hip labrum repair surgery a few weeks ago. Have a few months of PT before I can begin to train again after 2 years. @Andrew Thornton will you be using a coach for your training regime?

[@BabaDeyTri]

70.3 Eagleman and Atlantic City. Excited to see where my body goes.

[@southdakotatriathlete]

Great video!

[@AlonEllis]

This is fantastic, thank you!

[@gtn]

You're very welcome, We're Glad you liked it!

[@nanddevk3048]

Thank you for such wonderful videos & sharing your expertise. Ive also watched your video on first time ironman training which includes suggestion on drills for 3 disciplines . Can you pls suggest similar drills for swimming, cycling n running as I've my first half ironman in 14 weeks.

[@simonfujiyama]

I did a 70.3 last month and it was my first Triathlon ever. I did many half marathons and two full distance marathons, but that was 5 years ago and with 20kg less weight. I feel you can do it with much less training, i trained for 4/5 months with only 1h per week (swimming only as i had to learn how to freestyle). Bought a bike and went for 2x 60k rides, thats it. Dont get scared or put off when your hear this kind of intense trainingplans. I was also told the same with Marathon prep beforehand but I believe that at the end of the day, next to a certain level of fitness, it has much to do with the right willpower and attitude 🙋🏻‍♂️

[@hyunnh]

I swear this channel reads my mind

[@SirAdammmmm]

I love a brick session every week. Similar training benefits as a long run and getting familiar with transition.

[@user-hv6su6pt4h]

I used to be the brick man in high school ;) yk what I mean..

[@5IronmansBeatAlzheimer]

Great video, thanks for all the tips ! I'm taking up the 5 Ironmans 5 countries in 1 year to Beat Alzheimer, a health and solidarity initiative to heal the disease all together, cheers

[@user-hv6su6pt4h]

Get it bro!!!

[@KidOaKTon]

Respect

[@anj1ch1]

My first Ironman 70.3 coming up in 14th August! Wish me luck! Rwanda 🇷🇼

[@gtn]

Good Luck!

[@INT00278]

Did James say less Kak? Spot on James!

[@kyletucker4313]

Hahaha I spotted this too! I laughed so hard! Added some good charater to the video! 😂

[@ralfmimoun2826]

Did my first triathlon 13 or so years ago, something with 500m swim, 20km bike, 5km run ("Jedermann-Ttiathon"). My second was a half Ironman without that trademark, last Sunday. I can swim and ride, but my run... well, I ran 2x8km 2 weeks before, the first runs since 8 months. It worked 😁

[@ralfmimoun2826]

Oh, and no tri trainer, no brick training, my first swim with neoprene ever, also my first 20km run...

[@TamaEnergy]

Good to know!

[@pauliesmagic]

Video is perfect timing , my first 70.3 this August 💪

[@gtn]

Good luck!

[@abdulazizamod4788]

Did James almost say it's gona be kak 5:30 ? 😂

[@JG-zs8tr]

I am a newb, just starting to train for a 70.3 in six months. I am also 41 and a total fat ass. Wish me luck!

[@cjcheco]

How did you do? I'm 42 this year AND planning to start

[@alcesingh9720]

Hi Planning to do my first ironman. I'm 49 years old. Coming from running and swimming background. No really riding. Do you think I can complete the 70.3?

[@jobanski]

Extra lesson: learn to get used to peeing on yourself!

[@na-dk9vm]

I want to sign up to a 70.3 that's 10 weeks from now. I know i can do the swim and run, because there are no cutoff times, but I'm worried about the bike. Since there's no cutoff times, is it realistic I finish the 90km bike?? (I'm an OK cyclist- on a casual training session I've done 30kms) been biking for a few months. (Running for 16 yrs)

[@rower8]

"...but you can make it a little less kak... uh... less uncomfortable..." 🤣 for the fellow South Africans out there 🤐😉😇👊🏻🇿🇦

[@lord1999ful]

Best Advice on my opinion is buy a training plan and trust it! 80/20 endurance has a great one with different levels!!!!

[@vg3222]

Can you send link ?

[@ionutzmyc]

I ve been training for a half Ironman for later this summer. I have a question regarding the approximate power watts needed to complete a HIM bike session in time on a FLAT but potentially windy course. The current Z2 power watts which I can maintain for a longer time (~2h) is around 140W average (yeah, I m a beginner).. How would you approximately translate this watts power in terms of speed? Can one realistically finish a HIM bike leg under 4h with this avg power?

[@user-hv6su6pt4h]

Depends on your weight to velocity ratio as well as the length of your legs in relation to your torso. Believe it or not that's why guys like Frodeno in his prime were such beasts or Usain in sprinting they're just genetically designed for these events.. not saying the shorter guys don't have it (different muscle group activations) but generally if you're optimal as far as your weight to height ratio; on the bike you just gotta train that stride, look up this guy named Shlomo (Forbes did a short documentary on him), retired Physician from California who took on roller blading. Same idea for cycling. You gotta get in tune with the wheels my friend. Alright alright, alright.

[@nikhilsharma-gw1vi]

Which watch do you use?

[@arreese6573]

Will aero bars do the trick if I don’t want to get a tt bike? Do I need to get a tt saddle also?

[@vg3222]

Just get clip on aero bikes, there is no point in using a TT bike that will cost 3,000+ for a non-professional! Don’t let the marketing get to your head

[@lolderbone]

I did a full ironman with clip on aero bars. They work absolutely fine. Just make sure the position is comfortable and the aero bars are tightly clipped on. You dont want them falling off after 50km.

[@TamaEnergy]

God just signed up just so scared 🤣

[@LMentertainU]

Hi I am heading to my first 70.3 without previous triathlon experience, but I've been consistently training for 5 months now. I am wondering, how to find out, what amount of nutrition is needed for me on a race day. So far, I did not use any nutrition during the half marathon training run (up to 2 hours run) and for a long bike ride, I did not feel the need of eating something, although, I usually take a 1 bottle of hypotonic ionic drink and 1 bar, which I eat in the middle of the bike ride. Thanks

[@gtn]

Most people would recommend around 60g of carbohydrate per hour!

[@LMentertainU]

@@gtn thanks you. I'll try some brick sessions soon, so I'll try it out.

[@BigDickMark]

Can I take my pug with me during the race? I have a special equipments for him for each of the stages so he can go with me.

[@nakithaesterhuizen6375]

My first 70.3 is coming up in 8 weeks. Ive started training only now 🙄 so nervous!!! …. I have been training on the stationary bike 3 x a week since beginning March. What would you say would be the discipline to focus on more and is it possible to get half ironman fit in 8 weeks???

[@mitchellwinters6198]

How did it go?

[@adityasingh9712]

I want to first 70.3 in next three months

[@solon2923]

Easy, u can do it

[@jassaljs]

Where are you guys? 🤔

[@abeltane5824]

Gotta save up to buy a bike I didn't know it be that expensive especially when I'm based from a 3rd world country

[@mikedaknight8854]

Would it be fair to say if you step up to half iron you should get a TT bike, or at least clip on aero bars?

[@bro7269]

It really depends on what your goal and your budget is. If the best possible time is important to you then a tri bike will probably fit the bill. I’m not in competition with anyone except myself so shaving seconds off my bike is not that important. If I was trying to qualify for other events or place on a podium that might be a different story. I want a comfortable bike I can ride when I’m not racing so I’m sacrificing some speed for comfort.

[@79devo]

Nah . . . .

[@lgmsampaio]

Absolutely not. I middle-range road bike will do the job very well.

[@marcuswills6569]

@@bro7269 Interesting you say "sacrificing speed for comfort", some would argue that a TT bike is more comfortable over 90km+ (as long as your bike position isn't crazy aggressive).

[@bro7269]

@@marcuswills6569 I’m not sure what’s interesting about the comment. They make different bikes for that very reason.

[@Pingwinho]

5:25 ah yes, why use the pavement when you can run on the road...

[@TheAesculap]

I dream of a Tri for years - I ride my bike for 80k and 1000Hm a day - I run 20-30k with no bid deal and finished a 6h Run last Summer (52,6k) In Mai I will do a Marathon PB attempt - in Juli next 6h. My Plan is to do a Ironweek in Autumn - Monday Swim - Thursday Bike - Sunday Swim.

[@tommiegrable6910]

What is ironweek

[@TheAesculap]

@@tommiegrable6910 split the Ironman in 3 days - ohne dicipline each - and pour in two restdays before the next

[@CaseyZ]

Step 1: pad your savings account

[@ElidioMarquina]

You miss to stay out of crowds the last month previous the event, because you need to present a negative PCR Covid test!

[@colinb8327]

On the fuelling side I LOVE some of the flavours they do in the GU gels, from caramel through to coffee or even chocolate flavours, I almost feel guilty as they’re like luxurious little treats during racing, so I have to ask why can’t more companies do nice sweet/pudding/comfort food style flavours? Also they do bulk pack gels that you use with a reusable soft gel flask, so you don’t keep throwing away gel wrappers, making things better for the environment and saving money, so again, I have to wonder why more companies aren’t doing this as well, especially given IM rules on things like disposal of rubbish only at aid stations, etc.

[@oldcreaky]

You've started something there, got my first 70.3 (and first Tri come to that) this year, going to have to hunt out some GU gels 😁😁

[@stevenagel6096]

Question, Tri suit or cycle/run gear?

[@jamiefuhrman403]

For a half I might go with a tri suit although I learned the hard way that's not the way to go for a full (bathroom breaks).

[@solon2923]

Eh easy achievable if u r able to swim and can jog like 5km. Did my first with 3 weeks training. This is if your goal is just to finish within close off time. Swimming is the biggest challenge and might be the deal breaker for bad swimmers. The bike is more a matter of discomfort for the 3-3.5 hours of sitting on a bike. This part should not take up all your energy and not get u to much out of breath. Now if u were slow on the swim and bike u probably needed like 50min for the swim and 3 and a half hours on the bike. Still leaves u 4 hours for the run, if managed this far your gonna be ok. 4 hours is enough time to do part jog part walk for the 21 km run part. Ideally try and jog as much as u can, cause everytime u walk u r gonna find it hard to start jogging again

[@solon2923]

Also I did this first half ironman with 30kg overweight. And yes I was seriously sore the next few days... Second and third one I did were way better and with more prep. Still amxlearly overweight though... Next thing I got to tackle to improve time

[@mikedaknight8854]

That's the terrifying part for me, I've done some medium to big rides and end up walking like John Wayne for a couple of days after, the concept of doing a half marathon straight of the back sounds horrendous. I'm just about OK shuffling on short races

[@MrTraveller.]

Great advice. Thanks

[@ckvindaloo7172]

Haha..This is my plan exactly and 3 weeks training too.im a good swimmer.im worried about the bike part..its my weakest link

[@atishayjain3415]

Just saw someone died with this

[@gaurabhbasnet]

First

[@jimboydonayre9697]

Thanks guys for all your help in my ironman journey makes true and now i race my 1st Ironman Phillppines on march 6 2022 in Subic Bay track me guys on raceday racebib 114

[@MarkChapeau]

Just don’t sign up with Ironman, dreadful company

[@robertszymanski3247]

With all those training sessions who has time for work? You speak as if everyone has unlimited time for training. Real people work 40 plus hours a week. Most age groupers cant run a 6 minute mile or afford a 5,000 dollar bike. I work full time, have done two 70.3 races and turned 50 last year. I keep waiting to see a video that i can relate to.

[@OmahaTonyG]

I’m 42, work 60+ hours a week and am married with a 3 year old daughter. I’ve been doing cycling training at 4am before work and running on my lunch breaks. On weekends for my long run/rides I start around 5am and go for 3-4 hours. I’m usually done by the time my wife and daughter are waking up.

[@cjcheco]

I'm 42 Did you find that video that Is more relatable and doesnt hurt the workhours?