How long does it take to train for Half Ironman from scratch (real true beginner)? No triathlon background, can’t run more than 3K, 40 km bike and 400 m swim.
Training for a Half Ironman distance triathlon from scratch as a true beginner will require dedication and a structured training plan. The timeline for preparation can vary depending on individual fitness levels, commitment, and previous athletic experience. However, a general guideline for training for a Half Ironman from scratch is around 6 to 9 months.
To start, it’s important to gradually build your endurance and fitness levels in each discipline – swimming, cycling, and running. Here’s a breakdown of how you can approach each discipline:
Swimming: Begin by focusing on improving your technique and gradually increasing your swimming distance. Start with shorter intervals, such as 25 or 50 meters/yards, and build up to longer distances. Aim to swim at least 2 to 3 times a week, gradually increasing the duration and intensity of your workouts.
Cycling: Start by getting comfortable on the bike and building your cycling skills. Begin with shorter rides and gradually increase your distance and intensity. Incorporate both endurance rides and interval training to improve your speed and power. Aim to cycle 2 to 3 times a week, gradually increasing your weekly mileage.
Running: As a beginner, it’s essential to start slowly and gradually build up your running endurance. Start with run/walk intervals, where you alternate between running and walking. Increase the duration of your running segments gradually while reducing the walking time. Aim to run 2 to 3 times a week, with a focus on building your distance over time.
In addition to the individual discipline training, it’s crucial to incorporate brick workouts into your training routine. Brick workouts involve doing two disciplines back-to-back, such as a bike followed by a run, to simulate the race day experience.
As you progress in your training, consider seeking guidance from a certified triathlon coach who can develop a personalized training plan tailored to your specific needs and goals. They can help you structure your training, track your progress, and make any necessary adjustments to ensure you’re on the right track.
Remember, training for a Half Ironman requires consistency, patience, and perseverance. Stay committed, listen to your body, and gradually increase both your training volume and intensity. With the right mindset and a well thought out training plan, you can successfully complete a Half Ironman as a true beginner. Good luck on your triathlon journey!