Master the Middle by Mark McKay

Have been thumbing through a few triathlon magazines over the past months. 220Triathlon, a British publication, provides very good training tips.

In the typical British understated way, the Ironman is referred to as long distance triathlon and the 70.3 is the middle distance. Here's an abstract of the article from Mark McKay on how to deal with the cycling leg of 70.3:

1. Strength and endurance
Goal is to develop body's efficiency by training it to cope with longer sustained efforts. Utilize a greater amount of body fat as fuel, and have strength for the run. Training periods of about three quarters of the total estimated race time. E.g. total race time is 6 hours, train 4.5 hours - either all on the bike or 3 hour bike plus 90 min run.

2. Core Strength
Need to build up core strength to hold the body together for 6 hours or more. Do planks.

3. Fuel ability

4. Recovery time

5. Equipment/bike position
Comfort over speed and aerodynamics. Important that shoulders, neck and back aren't too sore for the run (I got that problem at the Bintan OD!). Raise bars and drop saddle height.

Race Ready in 16 weeks

Week 1: Adjust bike position in preparation for increased training distances.

Week 2: Complete up to 3x2hr rides at non-burn pace - know this pace!

Week 3: Add an extra 30 min onto rides

Week 4: Do a 3hr ride non-stop if possible.

Week 5: Ride for up to 2hrs in the racing position.

Week 6: Review bike position, taking any aches/pains into consideration.

Week 7: Complete a 3 and 3.5hr ride non-stop.

Week 8: Practice the racing position for 2x90min in a session.

Week 9: Complete a 3 and 4 hr ride with a stop.

Week 10: Complete a 3 and 4 hr ride non-stop.

Week 11: Complete 2x4hr rides non-stop.

Week 12: Easy week with reduced distances.

Week 13 and 14: Shorter, faster rides.

Week 15 and 16: You're now race ready.