HALF IRONMAN IN 10 WEEKS Think a half ironman is out of your league? Think again! “While a 1.9km swim, 90km ride and 21.1km marathon may sound like an enormous task, the truth is if you remain consistent with your training it is a very achievable one,” Sean Foster, head triathlon coach at Fluid Movements and a trainer at Melbourne Tri Club tells Fernwood magazine. As promised in the November/December 2014 issue of Fernwood, here is the complete 10-week training program that will prepare you for your first half ironman, completing most sessions in the gym. This program will have you race-ready for the Ironman 70.3 event in just 10 weeks. Head to ap.ironman.com to learn more about team events and alternative distances.

Note: *If you don’t have a heart rate monitor to gauge maximum heart rate percentage (%mhr), be guided by perceived level of exertion. *Complete a 10min warm-up before each session activity to fire up the right muscles – references to “total time” includes warm-up time. *References to “course” stipulate sessions conducted outside of the gym.

Week 1 MONDAY am (Optional) SPIN BIKE 10min warm-up 3-4x 30sec single leg left, 30sec both legs, 30sec single leg right, 60sec both legs recovery (aim for single leg at 60rpm, both legs at 90rpm) 15-20mins alternating between 3mins at 95-110rmp and 2mins at 90rpm

TUESDAY am TREADMILL 3-4x (3mins at 75-78%mhr with 2mins recovery) pm SWIM 40-60min including 10min warm-up and 4-7x 100m freestyle at 75-78%mhr with 30sec rest * If struggling you can use fins or pull buoy

WEDNESDAY am SPIN BIKE AND TREADMILL 10min warm-up 2-3x (9mins at 78-80%mhr with 4mins recovery) 10mins easy run immediately off bike pm STRETCH

pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE Long ride 50-70km on flat course (80-90rpm, find your rhythm) followed by easy RUN off bike 15-20mins

SUNDAY Long RUN 45-75mins easy on flat course

THURSDAY am SWIM 40-60mins including 2-3 x (100m at 78-80%mhr, 50m easy, 150m at 75%mhr, 50m easy, 50m at 80-83%mhr) 45-60sec rest between sets) pm TREADMILL 30-60mins total including 10min warm-up Easy building to moderate second half if feel good

HALF IRONMAN IN 10 WEEKS Week 2 MONDAY am (Optional) SPIN BIKE 10min warm-up 3-4x 30sec single leg left, 30sec both legs, 30sec single leg right, 60sec both legs recovery (aim for single leg at 60rpm, both legs at 90rpm) 15-20mins alternating between 3mins at 95-110rmp and 2mins at 90rpm

TUESDAY am TREADMILL 30-50mins easy *If tired reduce duration to suit pm SWIM 40-60mins including 3-5 x (100m at 75%mhr, 50m easy, 50m at 80%mhr) 30-40sec rest * If struggling you can use fins or pull buoy

WEDNESDAY am SPIN BIKE AND TREADMILL 10min warm-up Ride for 30-40mins alternating (3mins at 75-78%, 30sec out of saddle to 80-83%mhr, 2mins easy) 10mins easy run immediately off bike pm STRETCH

pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE Long ride 50-70km on flat course (80-90rpm, find your rhythm)

THURSDAY am SWIM 40-60mins including 2-3 x (100m at 78-80%mhr, 50m easy, 150m at 75%mhr, 50m easy, 50m at 80-83%mhr) 45-60sec rest between sets pm TREADMILL 35-60mins total including 10min warm-up Easy building to moderate second half if feel good

SUNDAY Long RUN 45-75mins easy on flat course

followed by easy RUN off bike 15-20mins

Week 3 - Adaptation MONDAY am REST pm STRETCH

TUESDAY am TREADMILL 30-50mins easy *If tired reduce duration to suit pm SWIM 40-60mins including 3-5 x (100m at 75%mhr, 50m easy, 50m at 80%mhr) 30-40sec rest * If struggling you can use fins or pull buoy

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE 40-50kms easy on flat course and then run 30-45mins immediately off the bike

WEDNESDAY am SPIN BIKE 45-75min total including warm-up and 40-60mins at projected race intensity (75-80%mhr) TREADMILL 10mins easy immediately off bike *Aero (low, aerodynamic position) whenever possible and 90rpm pm STRETCH

SUNDAY REST

THURSDAY am SWIM including timed 800-1000m at 75-80%mhr followed by some easy kicking to dissipate lactic acid pm TREADMILL 40-60mins easy building to moderate second half if feel good

HALF IRONMAN IN 10 WEEKS Week 4 MONDAY am SPIN BIKE 40-60mins total including 4-6x (4mins effort at 78-80%mhr with 3mins recovery at – aim for 80-90rpm) followed by easy 15mins TREADMILL immediately off bike *assume 1km = 1:30min on efforts and 1km = 2mins when recovering

TUESDAY am TREADMILL 40-60mins including 4-6x (2mins at 80%mhr with 2mins easy recovery at 75%mhr)

WEDNESDAY am SPIN BIKE 50-75mins total including 10min warm-up and 40-50mins at a building 75-83%mhr (85-95rpm)

pm SWIM 45-70mins total including 5-8x 100m freestyle at 7880%mhr with 30sec rest * If struggling you can use fins or pull buoy

pm STRETCH

SATURDAY BIKE 65-80kms easy on a flat course (80-90rpm) followed by easy

SUNDAY am RUN 50-80mins easy on flat course

THURSDAY am SWIM 45-75mins including 4-7 x 200m freestyle (alternating one solid effort with one easy effort) with 30-40sec rest pm TREADMILL 40-60mins total including 10min warm-up Easy building to moderate second half if feel good

pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

RUN 15-20mins immediately off the bike

Week 5 MONDAY am (Optional) SPIN BIKE 10min warm-up 3-4x 30sec single leg left, 30sec both legs, 30sec single leg right, 60sec both legs recovery (aim for single leg at 60rpm, both legs at 90rpm) 15-20mins alternating between 3mins at 95-110rmp and 2mins at 90rpm pm STRETCH

TUESDAY am TREADMILL 40-60mins including 4-6x (2mins at 80%mhr with 2mins easy recovery at 75%mhr)

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE 65-80kms easy on a flat course (80-90rpm) followed by easy 15-20mins immediately off the bike

pm SWIM 45-70mins total including 5-8x 100m freestyle at 78-80%mhr with 30sec rest * If struggling you can use fins or pull buoy

WEDNESDAY am SPIN BIKE 60-75mins total including 2 x 20mins efforts with 6:00mins recovery RUN 10mins easy immediately off bike *Aim for moderate to solid effort, high average heart rate pm STRETCH

SUNDAY am RUN 50-80mins easy on flat course

THURSDAY am SWIM 45-75mins including 4-7 x 200m freestyle (alternating one solid effort with one easy effort) with 30-40sec rest pm TREADMILL 45-65mins total including 10min warm-up and an even-paced 20-25min moderate effort, then warm down to time

HALF IRONMAN IN 10 WEEKS Week 6 - Adaptation MONDAY am REST pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

TUESDAY am RUN 40-60mins easy *If tired reduce duration to suit

WEDNESDAY am SPIN BIKE 50-75mins total including 40-60mins at projected race intensity (75-80%mhr)

pm SWIM 45-70mins total including 3-5 x (100m at 75%mhr, 50m easy, 50m at 80%mhr) 30-40sec rest * If struggling you can use fins or pull buoy

*Aero whenever possible and 90rpm

SATURDAY BIKE 50-70kms easy on flat course and then

SUNDAY REST

*assume 1km=1:30min on efforts and 1km=2mins when recovering

THURSDAY am SWIM 40-60mins including timed 800-1000m at 75-80%mhr followed by some easy kicking to dissipate lactic acid pm TREADMILL 40-60mins easy building to moderate second half if feel good

pm STRETCH

RUN 45-60mins immediately off the bike

Week 7 MONDAY am SPIN BIKE 45-60mins total including 5-7x (2:15mins effort at 80-83%mhr with 3mins recovery at 80-90rpm)

TUESDAY am TREADMILL 50-60mins total including 2-3x (3mins at 78-80%mhr, 1:30mins easy, 2mins at 82.5%mhr, 1:30mins easy)

WEDNESDAY am SPIN BIKE 50-75mins total including 4x 8mins at 82-85%mhr with 3mins recovery in between (85-95rpm)

pm STRETCH

pm SWIM 45-75mins including 6-10x 100m freestyle at 80%mhr with 30sec rest

pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE 70-90kms long flat course ride easy (80-90rpm) then run 15-20mins off the bike (find your rhythm)

SUNDAY am RUN 60-90mins easy on flat course

THURSDAY am SWIM 45-75mins including 3-4x 200m freestyle at 80%mhr with 40sec rest, then 2-3x 100m freestyle at 82.5%mhr with 30sec rest pm TREADMILL 45-75mins easy building to moderate if feel good

HALF IRONMAN IN 10 WEEKS Week 8 MONDAY am (Optional) SPIN BIKE 10min warm-up 4-5x 30sec single leg left, 30sec both legs, 30sec single leg right, 60sec both legs recovery (aim for single leg at 60rpm, both legs at 90rpm) 15-20mins alternating between 3mins at 95-110rmp and 2mins at 90rpm pm STRETCH

TUESDAY am TREADMILL 50-60mins total including 2-3x (3mins at 78-80%mhr, 1:30mins easy, 2mins at 82.5%mhr, 1:30mins easy)

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

SATURDAY BIKE 70-90kms long flat course ride easy (80-90rpm) then

pm SWIM 45-75mins including 6-10x 100m freestyle at 80%mhr with 30sec rest

WEDNESDAY am SWIM 50-75mins total including 3x 10mins climbs (70rpm) at 82-85%mhr with 5mins recovery TREADMILL 15mins easy immediately off bike pm STRETCH

THURSDAY am SWIM 45-75mins including 4-7 x 200m freestyle (alternating one solid effort with one easy effort) with 30-40sec rest pm TREADMILL 50-75mins total including even paced moderate 20-25min effort, then warm down to time

SUNDAY RUN 60-90mins easy on flat course

RUN 15-20mins off the bike (find your rhythm)

Week 9 - Adaptation MONDAY am REST pm STRETCH

FRIDAY am REST or easy SWIM 40-60mins (can use fins or buoy)

TUESDAY am RUN 50-60mins easy * If tired reduce duration to suit pm SWIM 45-75mins total including 4-5 x (100m at 80%mhr, 50m easy, 50m at 85%mhr) 30-40sec rest *If struggling you can use fins or pull buoy

WEDNESDAY am SPIN BIKE 60-75mins total including 45-65mins at projected race intensity (75-80%mhr)

SATURDAY BIKE 60-75kms easily and then

SUNDAY REST

RUN 50-65mins immediately off the bike

*Aero whenever possible and 90rpm pm STRETCH

THURSDAY am SWIM 40-60mins including timed 800-1000m at 7580%mhr followed by some easy kicking to dissipate lactic acid. See what time you can do! pm TREADMILL 50-75mins easy building to moderate second half if feel good

HALF IRONMAN IN 10 WEEKS Week 10 - Taper MONDAY am (Optional) SPIN BIKE easy 20-40mins including warm-up (85-95rpm) or REST if tired pm FULL BODY MASSAGE

FRIDAY REST including SLEEP-IN

TUESDAY am 30-45mins total including 15-18mins fartlek alternating between 1min at 75-78%mhr and 2mins easy recovery

WEDNESDAY am SPIN BIKE 35-45mins total including 3-4x 1min efforts building from 70 to 80%mhr with 3min recovery spin pm STRETCH

pm SWIM 40-55mins including 6-7x 50m at 80%mhr with 40sec rest *Swim easily to time if tired

SATURDAY BIKE possible 15-20mins to check-in bike at race venue

SUNDAY RACE

THURSDAY am SWIM 30-45min in open water at race venue if possible followed by RUN 20-30mins easy pm FLUSH MASSAGE