First time training for Iron Man 70.3

[getafix33]

After watching the IM 70.3 on the weekend with people older, younger, bigger and smaller than me (Ollie le Roux) I am seriously contemplating doing it next year.

Some details:

40 years (41 in Nov)
95kg's (about 10kg's over weight)
1.8m
pretty strong upper body (do a bit of paddling)
never run more than 5km
never cycled more than 5km's (I think)
current resting pulse is 66
Exercise twice a week for about 1 1/2 hours.

Got a pair of Asics Gel which are very comfy.


Current injuries

Niggley Achilles
Dicey knees (old rugby injuries)

Any advice from the pros of where to start.

 

[Ianf1]

Here is a link to Modern Athlete program for this race just passed. It works if you follow it.

 

[Dr Who]

All I can say is start slow and build up a large base. If you were a past rugby player and paddle you should be fine. Its more mental than anything else.

Granted I have never done a 70.3 half iron man ( mainly due to the time you need to put into the saddle ) but I have done equivalent races like the Triple Challenge , Mount Aux sources and many Olympic distance triathlons.

One thing you need to start doing is practicing the transition from cycle to run as you legs need to get used to this. Its funny the first 500m is impossible and then they get into it.

Also try enter a few Olympic distance triathlons
1.2km swim
40km Cycle
10 Km run

Its long enough to start.