Are You Ready for a 70.3 Triathlon?
Crossing the finish line of my first 70.3 was an amazing experience. As I ran down the red carpet and the announcer called my name, I felt a mixture of exhaustion and elation.
This was mixed in with some tears and relief that I'd actually made it to the finish line!
Brittany and Matt at 70.3 North Carolina
Fast forward a few years, and my husband, Matt, and I have competed at triathlons all over the country including 70.3 Chattanooga, 70.3 North Carolina, 70.3 Maine, 70.3 Augusta, 70.3 Gulf Coast, 70.3 Haines City, and the 70.3 WC in St. George, as well as Ironman Florida and Ironman Arizona.
We’ve completed a combined total of 16 70.3 races, qualified for the 70.3 World Championship three times, and done three Ironman.
We were both well-prepared for our first 70.3, but I remember how intimidating the process can be for new triathletes. There’s race week logistics, a massive transitionarea, aid stations, and rules to follow. You'll be swimming in open water around hundreds of other athletes, riding on unfamiliar roads, and faced with the daunting challenge of running a half marathon at the end of it all.
Training helps you prepare, but the only time you will put all three distances together is on race day. So there's always an element of uncertainty: "I think I'm ready… but am I really?"
Over the years, we’ve been fortunate to learn from some amazing coaches, fellow athletes, and mentors who've shared their insights and encouragement with us. Now, it’s our turn to pass on that knowledge to you!
That's why I wrote The Complete Guide to Your First 70.3 Triathlon.
In includes:
How to know if you're ready for a half Ironman
How to pick the perfect race
What gear and clothing you'll need
Strategies to master open water swimming
Nutrition tips to fuel your body from start to finish
What to expect during taper
Race week logistics and the most commonly violated rules
How to navigate aid stations
What to expect on race morning
Pacing strategies for race day
Mindset skills to help you get to the finish line
The guide is written from the perspective of a fellow athlete- someone just like you with a full-time job and a family- who’s trying to balance it all and have fun while doing triathlon. If you're ready to take the next step, let's embark on a journey that will get you one step closer to crossing your first finish line!
* Read on for a sneak peek of Chapter 1 of my new e-book- The Complete Guide to Your First 70.3 Triathlon releasing in the coming weeks!
Paid subscribers to the Triple Threat Life Club get first access and a discount for the e-book, in addition to other club benefits like access to monthly expert webinars, gear and kit discounts, a copy of the Tri Smarter, Not Harder e-book, $40 annual nutrition credit from The Feed, bonus articles and videos, and more.
Join the Triple Threat Life Club today!
Chapter 1: Am I Ready for a 70.3 Triathlon?
Athletic background, benchmarks, and what to expect during the training process
If you’re reading this post, chances are you plan to do a 70.3 triathlon in the not-so-distant future. The good news is the distance is much more approachable for most athletes than a full Ironman.
It’s the ideal starting point for those new to long course racing and can serve as a natural stepping stone to a full Ironman, if that's something you see in your future. But just because a 70.3 is half the distance of an Ironman, that doesn’t mean it’s not a serious endurance challenge that requires consistency, dedication, and mental strength.
What is a 70.3?
A 70.3 triathlon is the name reserved for Ironman-branded races. You might also hear this distance called a half-Ironman or middle-distance triathlon. It consists of a 1.2-mile swim, 56-mile bike, and 13.1-mile run for a total of 70.3 miles, hence the name. It’s half the distance of a full Ironman, which includes a 2.4-mile swim, 112-mile bike, and 26.2-mile run for a total of 140.6 miles.
Athletes of all ages, genders, shapes, and sizes successfully complete 70.3 triathlons each year. This isn’t a race reserved for the skinny, fast, or ultra-athletic. Student-athletes, busy CEOs, single moms, business owners, and regular human beings, just like you, do 70.3 triathlons each year. In fact, it’s one of the most popular triathlon distances.
A 70.3 triathlon is a worthy challenge, but it doesn't require the volume of training as a full Ironman. That makes this distance a popular choice for former single-sport athletes, newcomers to the sport, and more experienced athletes who want to race faster than they would during a full Ironman.
Crossing the finish line of your first half Ironman is a surreal moment. It marks the culmination of a journey that will test your mental limits as much as your physical ones. But before you register for your first race, it’s important to know what you’re signing up for and to consider whether you’re prepared to take on this challenge.
How to know if you're ready for a 70.3
Let's start with some honest self-reflection.
Have you done a triathlon before?
If not, I would highly suggest doing a sprint or Olympic distance triathlon before attempting a 70.3. The middle distance is much more complex than short course triathlon. It involves a more specific pacing strategy, a more detailed nutrition plan, and considerably more training. Doing a short course triathlon first will allow you to practice your skills (and make mistakes) during a 1-3-hour race, instead of a 5-7 hour one. It's very common to do a few shorter triathlons in the build up to a 70.3. These races can be incorporated into your training as a way to build fitness and practice important skills.
I did sprints and Olympics for two years prior to doing my first 70.3. So, going into that first middle distance race, I had the skills and confidence that comes from repeated racing.
On the surface, it might seem like doing a 70.3 is just about putting all three distances together on race day. But in reality, it's about much more than that. Racing is a skill. You get better with practice and repetition. Racing is also an art. Over time, you learn your body, your capabilities, and how to adjust when things don't go to plan.
What does training for a 70.3 look like?
Training for a 70.3 will involve doing each discipline two to three times a week, in addition to strength training and mobility exercises to prevent injury, increase strength, and activate muscles. The number of hours a week you dedicate to training will depend upon your athletic background, current fitness level, available time, and goals.
If you’ve already done a triathlon, you're off to a good start. But if you’re brand new to swimming, cycling, and running, know that the process of training for a 70.3 will take longer. While it might be tempting to rush the process and jump into 70.3 training right away, this is a poor strategy that rarely works out well for most athletes.
Training for a half Ironman focuses on building a solid base of fitness through consistent training, learning good form and technique, and putting the body and mind through pre-race trials that will help you push through those tough moments you will encounter during the race.
A common structure might look like this:
Base period (8-12 weeks): 8-10 hours per week with a focus on endurance and technique
Build period (6-8 weeks): 10-13 hours per week, with an increase in intensity and race-specific sessions
Taper (2-3 weeks): Gradual reduction in training volume to arrive fresh on race day
If you have a solid base of fitness with prior experience in all three sports, the process of training for a 70.3 might take 16 weeks. But if you’re brand-new to swimming, cycling, and running, expect it to take 20 weeks or more. That's because you must learn the basic skills of how to swim freestyle, ride a bike, and run before you can increase the training volume that’s necessary to prepare the body for a 70.3.
TIP: When planning your weekly schedule, you also must consider the time it takes to prep for and recover from each workout, in addition to travel time. For example, a swim workout might only be 45 minutes, but you have to factor in driving time to the pool, the workout itself, showering, eating a snack, and driving to work, ect. That quickly turns a 45-minute workout into a 2-hour time commitment. That’s why it’s always a good idea to schedule workouts into your calendar like they’re appointments. This prevents any unnecessary stress and ensures you have enough time to complete each session to the best of your ability.
What are some benchmarks I can expect in training?
Again, this depends on your athletic background and current level of fitness. But, you can expect to work your way up to a 2,500-3,500-yard swim in a single session, a 3+ hour bike ride, and a 90 minute to 2-hour run, which might consist of a run/walk strategy.
Some training plans are based off mileage, but many focus on time. This is helpful because time is the main commodity you have to work with. For example, you might have a one-hour swim, a 2-hour bike ride, or a 45 minute run. This makes it easy to schedule training sessions around work and life.
Also, programs based on time take athletes of different paces into consideration. This is very important with running, because it’s the sport where athletes are most likely to get injured. For example, consider Athlete A. He runs an 8:00 minute mile. It will take him one hour and 44 minutes to run a half marathon. Now, let’s look at Athlete B. She runs a 12-minute mile. It will take her 2 hours and 37 minutes to run a half marathon.
A mileage-based training plan might have both of these athletes do a long run of 10 miles, but Athlete B is going to be on her feet much longer than Athlete A. At what cost and for what benefit? This information is taken into account in a time-based training program so both athletes get the amount of training they need, but don’t risk injury and burnout by doing too much. For example, both athletes might have a one hour and 30 minute run instead of a 10-mile run.
In addition to swimming 2-3 times a week in the pool, you will need to practice swimming in open water to prepare for race day. Swimming in open water allows you to learn important skills like sighting for buoys, swimming in close proximity to other athletes, and getting used to a difference in water temperature, waves, and current that you may experience in open water.
Many athletes will do their bike workouts on a stationary, indoor trainer during the week, because it's an efficient way to balance training with work and family life. It's common to do a longer ride outside during the weekend. These outdoor sessions are important because they allow you to practice in real-life scenarios, like climbing hills, descending, gear selection, riding in wind, acclimating to different weather conditions, getting in and out of your aero bars, doing u-turns, cornering, etc.
A staple of your training program will be the brick, which involves going for a run directly after a bike ride. This type of workout helps your body adjust to the sensations you will experience during a race. Running on fresh legs is completely different than running after riding a bike for several hours. At first, your legs might feel dull or heavy, and it might be harder to get into your regular running rhythm. Don't worry. This feeling typically wears off in a few minutes, but it's an important skill to practice before race day.
Brick workouts also provide a great opportunity to practice your nutrition strategyand transition skills, where you remove your helmet and cycling shoes and put on running shoes, just like you would during a race. Transition is the part of the race where you switch from one discipline to the next. The format for a typical triathlon is Swim (T1) Bike (T2) Run. At most races, transition is located in a central area with bike racks and space for athletes to set up their gear. Think of it as your home base for the race- a place you will return to between each discipline. More on that process in Chapter 7.
Do I need a coach to do a 70.3?
Is having a triathlon coach a requirement for doing a 70.3? No.
Will you have a much more successful experience with lower stress, better skill development, and more enjoyment overall by having a triathlon coach? 150%.
There are basic training plans online that you could use to cobble together a reasonable training structure to get you fit enough to finish a 70.3 triathlon. But do you want to finish the race? Or have the best possible race you can? Because those are two very different things.
What a static training plan lacks is personal relevance. A training plan doesn’t know your skill level or ability. It doesn’t know your current fitness level, history of injury, goals, or training style. It won’t be able to help you adapt and move sessions around when work runs late, you get sick, or life gets in the way (and it will).
Having a coach isn’t reserved for the super-fast or ultra-athletic. If anything, the type of athlete who benefits the most from having a coach is the beginner. Coaches provide education and instruction, teaching you the right way to swim, bike, and run.
They provide accountability, encouragement, and help you push your limits. They will create a pacing strategy, a nutrition plan, and set up a training structure that fits in with your life. A coach is a personal support system whose goal is to help you learn and grow in the sport of triathlon, and have fun while doing it!
All things considered, employing the services of a triathlon coach ($100-$400+ a month) is the least-expensive part of doing a 70.3, and, in my opinion, the most important.
I hope you’ve enjoyed this sneak peek of Chapter 1 of my new e-book- The Complete Guide to Your First 70.3 Triathlon.
Stay tuned for the release in the coming weeks!