Training for Half (70.3) Triathlon

[dknightx]

Recently i've become interested in the idea of doing at least a half (70.3) triathlon sometime in my life, and it figures that now is probably the best time in my life to train for that.

Currently my workout schedule is as follows:
Monday -
4 mile run
20x20, 25 pushups, situps for time
5xMAX pullups
20x15 dips for time
~1500m swim (broken into sets)

Tuesday-
Budo class (not super intense)

Wednesday -
3 mile run
20x20, 25 pushups, situps for time
3 sets of 2/3 * MAX pullups (based on running avg of monday's workout)
20x15 dips for time
~1500m swim (broken into sets)

Thursday -
5 mile run
Lower ab workout
6 x (2/3 * 2/3 * Max) pullups, 3 sets wide, 3 sets reverse grip
~1500m swim (broken into sets, with a tabata swim thrown in the middle)

Friday -
600m repeats (1 minute rest between sprints)
20x20, 25 pushups, situps for time
3 sets of 2/3 * MAX pullups (based on running avg of monday's workout)
20x15 dips for time
~1500m swim (broken into sets)

So i've been doing this workout for the past 3 months, and have done it for about 1.5 years straight before taking a 1.5 year break (for personal reasons, did some xfit once in a while during this time).

The plan right now is to increase swim distance to 2000m by end of January 2008, and also work towards doing 20x30,35,25 (pushups, situps, dips) by that same time frame.

So yeah, thats basically what i've been doing, however, i am currently aiming at doing 70.3 triathlon next summer (when most of them are run), so the question is, how should I change my workout? Does it need a complete revamp?

The main things that concern me are the biking (56 miles), which i dont particularly enjoy, nor do i have the experience in. Whats the best way to incorporate this into my training?

Also, the run (13.1 miles), might be ok even though I haven't really run more than 7 miles in the past 3 years, although i FEEL like i could tough out 13.1 miles (running at a relatively slow 10-11min/mile pace).

[dknightx]

or i could just go do an olympic length triathlon first and see how that goes =)

[cbloom]

There are tons of triathletes forums you can post on and get advice.

One thing you need to do is try some shorter length triathlons and see how you feel.

Biking 56 miles is a piece of cake compared to other parts (on typical courses that are pretty flat). You do need to have a decent bike and get used to riding distance correctly, so that's something you should train up.

Overall it looks like you're not doing enough long endurance training which is what is really going to kill you for 70.3

[lacticacid]

[ QUOTE ]
or i could just go do an olympic length triathlon first and see how that goes =)

[/ QUOTE ]

I'd try an olympic or sprint distance tri prior to doing a half. Your workouts look like they would keep you in decent shape for a sprint.

For a half it is all about the bike. Bike fitness helps your run fitness but it doesn't work as much the other way. Plus the fresher you get off the bike the better the run.

[goodguy_1]

"I'd try an olympic or sprint distance tri prior to doing a half."

dude you are going to run a half-IronMan?

are you in the military? your PT workouts are sick tough ..why are you so focused on body strenght ..if you want to do a 1/2 IM you need to run and bike a ton. Check out Friels-sp? book on Amazon.

personally I'd just do a sprint triathlon series first then do an olympic..then do the 1/2 IM. Also if you start do a ton of endurance training your PT workouts/strenght may lag. Use supplements..