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triathlon training

HALF-IRONMAN TRIATHLON

BEST FOR: Beginner to intermediate triathletes ready for a 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run)
PREREQS: The ability to swim 500 meters or yards in a pool without touching the bottom or hanging on the edge; being injury-free; and ideally, you have completed an Olympic-distance triathlon—or at least run a half marathon
NUMBER OF WEEKS: 22

From: $355.00

Triathlete Tee

Because you can be Another Mother Runner, Swimmer, AND Cyclist!

A bright yellow statement on a heathered gray tee to tell the world that you do it all!

This cozy shirt is offered in sizes XS-4XL. Size chart

  • *Race Date

    Step One: Select your race date:

    If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify it, let us know and we can change it.

     
    Training Date

    Step Two: Your training will begin on:

    Mark this date in your calendar as your official start date! (If your program has already started, no worries; email us and we’ll help you jump in.)

The Details

This 22-week, hands-on Half-Ironman Triathlon training 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.

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.

LONGEST WORKOUT DISTANCES: Swim: 2,800 yards; ride: 4 hours (and then run 30 minutes); run: 2 hours

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 per week is a complete 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. Some exercises require hand weights and a stability ball.

A SAMPLE WEEK

All your workouts are accessible via a Training Peaks Account. This free 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.

Coaches Jen and Liz are there to help you over speed bumps and answer your questions—and we promise, they’ll never throw a clipboard or blow a whistle in your face. Not only have the dynamic duo designed every facet of your program from your first step through your finish line, they’ve also written a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, there are three ways you can connect with them:
—Ask the Coach column on Facebook: Coach Jen or Liz posts a weekly Ask the Coach column, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can email us with your question.)

—Exclusive Podcasts: Coaches Jen + Liz talk through pacing, injuries, and plenty of other helpful + entertaining topics.

—Office Hours: If you’d like individual guidance, Coaches Jen + Liz have regular office hours so you can chat over your situation.

In addition to Train Like a Mother Club, you’ll also be invited to join a private Triathlon club on Strava, where you can track your miles, and a private Triathlon 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 programs roll on some serious #motherrunner momentum.

*Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training plan, plus a few weeks for you to bask in the glow of your race and work with the coaches to help plan your next athletic goal and corresponding training plan. Your access to the Facebook group begins when your training plan does. You are welcome to request entry up to one month before your starting date.

Upon registration, you will receive a package stocked with training essentials, including GU Roctane Drink Mix, two GU Energy items (an Energy Gel and GU Chews); a pair of blister-banishing Wrightsock running socks; a 2-oz. bottle of Sweat X Odor Eliminator spray; and an AMR sticker for your water bottle or laptop. Over $25 worth of swag!

(Domestic shipping is FREE for all merchandise and training swag packages. International shipping is not currently available but we invite you to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.)

QUESTIONS + ANSWERS

This 22-week plan will most likely fit your needs if you are a beginner- to intermediate-level triathlete who is taking on a Half-Ironman.

At a minimum, you need to be able to swim 500 yards (back and forth, back and 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 happy 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: 2,800 yards; ride: 4 hours (then run 30 minutes); run: 2 hours

If that feels like too much for your experience or your schedule, consider the Olympic Distance Program.

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 at 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 race 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 (online) 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.

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.

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.

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 shipping is now FREE for all merchandise and training swag packages.

We are no longer able to ship internationally, including to Canada. That said, we invite all international runners to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.

We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a partial credit for an upcoming challenge. We will not be able to issue a straight-up refund.

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 within two weeks. We’ll work with you to get you a partial credit for an upcoming program.

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