Half-Ironman Specific Training. Marty Gaal, CSCS One Step Beyond
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1 Half-Ironman Specific Training Marty Gaal, CSCS One Step Beyond
2 Keys to season success Long term planning and goal-setting Development of strong aerobic conditioning (base training) Consistency and frequency, then duration Rest and recovery periods Avoid injury and burnout Improvement of lactate (anaerobic) threshold / power threshold (build / race prep training) Race specific intensity workouts & simulations
3 General principles 14 Base period T raining Overview - Periodization Model w Intensity build period Hours of training peak/taper Total Hours Intense Hours W eek (20=race)
4 General principles T raining Overview - Consistency Model w Intensity Hours of training Total Hours Intense Hours W eeks (20=race)
5 Race/workout intensity Ironman / Endurance <75% threshold (AT) Beginner Half-Ironman 70-80% threshold Intermediate-Advanced Half-Ironman 80-87% threshold (tempo) Olympic distance 85-95% threshold (subthreshold) Sprint % threshold (sub- to at-threshold) Anaerobic lactate threshold can be found by a 30min-1hr time trial all out effort
6 General guidelines New athletes should avoid high intensity sessions for several weeks, if not through the entire program Older athletes need more recovery time Younger athletes need less recovery time Optimized body composition is helpful A nutrition plan is a must
7 Beginner vs. advanced Beginners focus on building endurance more base/aerobic training Spend more time working on your weakness Advanced athletes Race specific intensity Lactate threshold training Maintain aerobic base
8 Enjoy your sport!
9 Recommended tools Proper bike fit Aerobars, aero helmet, aerodynamic wheels Heart rate monitor Bike power meter The right kind of running shoe for you Some sort of training plan
10 Base period key concepts Develops the aerobic energy system Increased blood flow Increased cellular adaptations Improves muscle coordination and repetitive patterns (re: practicing form drills) Increases connective tissue strength and durability Increases muscular strength and endurance Allows for a higher starting point for anaerobic energy system takeover
11 Build period key concepts Develop/improve muscular endurance system Improve lactate threshold (LT2) / functional power threshold (FTP) Develop mental toughness Key workouts are race specific intensity workouts and some threshold sessions Maintain aerobic fitness Maintain form and core strength exercises Finalize nutrition plan
12 Peak/taper period key concepts Decrease total training time Maintain some race specific intensity sessions Focus on rest and recovery from training season Rehearse race day plan Execute according to plan on race day!
13 Stay calm!!!
14 Sample key workouts Base period mile ride at 65-75% threshold hour run easy-comfortable pace 8 x 200 swim moderate on :20-30 rest Build period 55m bike w 80-88% threshold 4/5 mile run build to mod-hard 12mile progression or negative split run (faster end) 3 x (15/20m bike 3m run) progressively harder 4 or 5 x 500 swim mod-hard on :30
15 General race nutrition guidelines cal / hour per lb bodyweight on bike cal / hour per lb bodyweight on run 20+ oz fluid per hour mg sodium / hour on bike mg sodium / hour on run Must be ready to adjust on game day
16 Post race nutrition
17 Questions?
18 About One Step Beyond One Step Beyond is a multisport coaching company based in Cary, North Carolina. Coaches Marty & Brianne Gaal and Daniel Scagnelli provide online training programs, group coaching sessions, and individual training sessions to athletes of all levels. Marty Gaal is certified with USA Triathlon, US Masters Swimming, USA Track and Field, and is a NSCA Certified Strength and Conditioning Specialist. He began swimming competitively in 1981, raced his first triathlon in 1989, and has been coaching triathletes since One Step Beyond also produces the Powerstroke : Speed through force and form freestyle technique DVD, available at You can read all about One Step Beyond services, programs, and athletes at
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