Preparations for Ironman 70.3

Preparing for an Ironman 70.3

Completing an Ironman 70.3 , also known as a half Ironman, is a major physical and mental challenge that requires careful planning. The race consists of a 1.9km swim, 90km bike ride and 21.1km run , making a structured training and nutrition strategy crucial to performing optimally and having a great day.

Training plan

"Build a strong foundation"

A 12–16 week training plan is recommended to gradually build endurance and strength. Training should include:

Swimming: 2–3 sessions per week, focusing on technique, endurance and speed. Open water swimming at least every other week to get used to competition conditions.
Cycling: 3–4 sessions per week, including long sessions (up to 90 km), intervals and brick sessions where cycling is followed by running to train the transition.
Running: 3 sessions a week with a combination of long sessions, intervals and distance sessions at race pace.
Strength training and mobility: 1–2 sessions per week focusing on core strength, mobility and injury prevention exercises.

Progression is important – increase training volume by a maximum of 10% per week and include recovery weeks every three to four weeks to reduce the risk of injury.

Nutrition and recovery

Eating right during training and on race day is crucial for performance.

Before training: Eat a carbohydrate-rich meal 2–3 hours before long workouts.
During exercise: Consume 30–60 grams of carbohydrates per hour through sports drinks, energy gels or bars.
Post-workout: Recovery meal with protein and carbohydrates within 30 minutes for muscle repair and glycogen replenishment.

During the race, you should test your hydration and energy plan in training to avoid stomach problems and energy dips.

Sleep and active recovery are also important. Aim for 7–9 hours of sleep per night and include stretching, yoga, or light swimming on rest days.

Equipment and competition preparations

Swimming: Test and get used to your wetsuit if it is allowed on race day. Swim in lakes or oceans to practice navigation.

Cycling: Make sure your bike is adjusted to your body for maximum comfort and efficiency. Practice drinking and eating while cycling to simulate race day.

Running: Break in your race shoes well in advance to avoid chafing and discomfort. Also practice running after cycling to get your legs used to the transition.

Transition training: Efficient transitions can save valuable time. Practice quickly taking off your wetsuit, changing shoes, and getting energized.

Competition day

"Implementation and Strategy"

On race day, it is important to stick to your plan and not stress .

Swimming: Start slowly and focus on a steady rhythm. Use drafting (swimming behind someone) to conserve energy.
Cycling: Keep your intensity consistent and make sure you eat and drink according to plan. Don't overexert yourself – save your energy for the run.
Running: Start in a controlled manner and gradually increase the pace if your body feels good. Stay hydrated and take in enough energy.

A successful Ironman 70.3 requires disciplined training, thoughtful nutrition, and the right equipment . By following a structured plan and listening to your body, you can optimize your performance and enjoy the challenge on race day.