White Lake Half 2023
Minimal Triathlon Training Plan | May 5, 2023
Training for a Half Ironman triathlon is a significant undertaking that requires dedication, perseverance, and careful planning. In this blog post, I’ll share my personal experience training and racing for the White Lake Half Ironman, highlighting my goals, training schedule, and race approach.
When embarking on this challenging endeavor, I established three primary goals. First and foremost, I aimed to finish the White Lake Half Ironman. It was important to me to complete the race and prove to myself that I could conquer this demanding physical and mental test. Secondly, I wanted to finish within a time frame of less than seven hours. Lastly, my hidden goal was to minimize post-race soreness, ensuring I could return to work without major difficulties.
To prepare for the race, I followed a 16-week training schedule that incorporated a variety of activities. Each week, I focused on including a long bike ride, followed by a short run, known as a Brick session. Swimming was introduced in the fifth week, alternating with rowing or kettlebell sessions. The bike training was conducted exclusively indoors, utilizing Peloton or Echelon stationary bikes and following the classes available on their respective apps. These classes were specifically selected to target endurance workouts in Zones 1 and 2, with occasional workouts in Zone 3. Running was performed both indoors and outdoors, with most indoor sessions completed immediately after the bike workouts. Additionally, I had 4-5 outdoor running sessions, with the longest run being no more than 6 miles.
| Wk | Start | Cycle | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Hours |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1/29 | Base 2 | ||||||||
| 2 | 2/5 | Base 2 | ||||||||
| 3 | 2/12 | Base 2 | Kettle | Bike 75 | Rest | Kettle | Row 45 | Brick 3x15/10 | Rest | |
| 4 | 2/19 | Base 2 | Kettle | Bike 75 | Row 25 | Bike 60 | Row+Kettle 55 | Bike+Run 90+30 | Kettle | |
| 5 | 2/26 | Base 3 | Rest | Bike 60+Kettle | Brick 2x30/10 | Bike 90 | Kettle | Bike 45 | Rest | |
| 6 | 3/5 | Base 3 | Swim 1275 | Rest | Kettle | Row 25 | Swim 1600 | Brick 145/15 | Row/Run | |
| 7 | 3/12 | Base 3 | Swim 60min | Rest | Kettle | NA2T | Swim 1900 | NA2T | NA2T | |
| 8 | 3/19 | Base 3 | Kettle | NA2T | Brick 3x20/10 | Kettle | Swim 1725 | Rest | Brick 1x-/45 | |
| 9 | 3/26 | Build I | Swim | Rest | NA2T | Kettle | Tnns | Bike 90 | Run 80 | |
| 10 | 4/2 | Build I | NA2T | Kettle | NA2T | Kettle | Brick 150/30 | Run 50 | Rest | |
| 11 | 4/9 | Build I | ~Rest | Kettle | Brick 60/12 | Kettle | Kettle | NA2T | Kettle | |
| 12 | 4/16 | Peak | Brick 115/40 | Kettle | NA2T | Kettle | Swim 2000 | Brick 150/40 | Run 70 | |
| 13 | 4/23 | T Down | Swim 2000 | Kettle | Travel | Travel | Travel | |||
| 14 | 4/30 | Race | ~Rest | ~Rest | ~Rest | ~Rest | ~Rest | ~Rest | Race Day |
Prep and Base 1 = missing, [empty] = Lost Record, Kettle = Kettlebell, Row = Rowing workout, NA2T = Not Able To Train, ~Rest = Not Energy to train
The peak weekend included a swim of 2000 yards on Thursday, a Brick session consisting of a 2.5-hour bike ride followed by a 40-minute run on Friday, and a 6-mile run on Sunday. To complement, I also swam an additional 2000 yards on Sunday.
With my training complete, the race day had arrived, and it was time to put my preparation into action. I approached each leg of the race with a specific strategy. During the swim, my focus was on maintaining an aerobic effort and exiting the water without feeling dizzy or overly fatigued. On the bike, I aimed to stay in the aerobic zone, fueling and hydrating frequently to sustain my energy levels. Although the specific frequency was not predetermined, the key was to prioritize consistent nutrition and hydration. When it came to the run, I had two potential approaches depending on how I felt after the bike leg. The first approach involved running as much as possible before transitioning to a walk, while the second approach alternated between 5 minutes of running and 5 minutes of walking or 1 minute of walking and 4 minutes of running. The key was to maintain forward progress without stopping.
| Swimming + Biking | Walking + Running |
|---|---|
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| Calories Spent | Weight Before and After |
|---|---|
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In conclusion, participating in the White Lake Half Ironman was an incredible journey that tested my physical and mental limits. By setting clear goals, following a structured training schedule as much as possbile, I was able to cross the finish line and achieve my objectives. My primary goal of completing the race was fulfilled. Even though I didn’t finish within my desired time frame of under seven hours. It was equally important, I managed to minimize post-race soreness, ensuring a smooth transition back to work.