Even with this long course event, workouts will include short-interval training that will progress from a single set of multiple reps to multiple sets of multiple reps for all disciplines. The recovery interval is also decreased over time as a way to apply the stress that brings about improvement. For your bike and run training, I try to have you replicate in your training the terrain you will experience on race day. Brick workouts will include practicing the transition and starts (whether in water or from the shore/pier). Training plans can be based on pace/speed/power, Level of Perceived Effort, or Heart Rate zones.
Competing at this distance is the goal of many Triathletes. The training process often involves many months, often up to a year. I strongly encourage athletes training for an Ironman 140.6 event to incorporate into their training races of shorter distance to measure their improvement in fitness and to identify where changes in the training plan might be needed.
As with the other distance Triathlons, short- and long-distance interval training for all disciplines is key to improvement. Those longer distance, lower level of effort aerobic capacity development training will include portions at or slightly faster than goal race pace/speed. Brick workouts, transition and starts practice are part of the plan from the very beginning.
"David coached me for Ironman 70.3 Maryland. Not only did I achieve my goal, but I beat my training partner by over 40 minutes. With the swim as my weakest discipline, there was more training for that than bike and run. If I had done my last Olympic distance event at my new swim pace, I could have cut 10 minutes off my time."
— Connor G.