The Ironman distance is overwhelming when first considered. Even more so when you actually sign up and commit to your first start line. Many athletes, myself included, choose to race a half distance Ironman in preparation for your first full race.
Racing any distance triathlon in preparation for a full Ironman offers an athlete the opportunity to get out of their solo training environment and into some real world situations where they can work through their process. In my opinion, sprint and olympic distance races are short enough that they can simply replace an Ironman athlete’s daily training. 70.3 distance however, does take some additional considerations.
A half distance Ironman is still a major undertaking even if you’re in the midst of workouts that take similar amounts of time as a typical long training day. Below are some common questions and answers when incorporating a 70.3 into your Ironman training schedule.
How far out from my Ironman should I race a 70.3?
To me, a perfect lead time for a 70.3 is 6-8 weeks out from your full Ironman. By this point in your training you can handle the distance and time on your feet without issue. Also, this timetable leaves ample time to recover from your half distance race and get a final training block in before you begin your taper into Ironman.
Should I taper into my 70.3?
In my opinion, it is smart to incorporate a taper week before you set off on your 70.3 race. Remember, your goal should be to use this race as a learning experience ahead of your full race. Going into this race overly fatigued could be a misrepresentation of your race plan and capabilities. Plan to get to the start line feeling rested and ready to go.
Should I plan to recover from my 70.3 or just go right back into heavy training?
Definitely take some time to recover. Ironman athletes have a tendency to downplay how taxing any race is on the body. 70.3 races are typically performed at a higher intensity and your body will certainly need the time to recover. I recommend taking a few days off before easing back into Ironman training.
How hard should I race the 70.3?
If you’re excited about the race and want to give it your best shot then by all means go for it. With that said. When I approach a 70.3 in training I typically let myself go as hard as I want in the swim and the bike. The run is a different story. I do typically set a heart rate cap for my “lead in” 70.3’s that I do not want to exceed. I’ve learned over the years that running is far more taxing on the body than it seems. Holding back on the run can help you return to Ironman training sooner with something left in the tank.
Since it’s a shorter race, should I approach nutrition differently?
A lead in 70.3 is a golden opportunity in a race environment to execute your Ironman nutrition strategy. Even if this means you need to slow down to take in more calories, it’s worth it. Race environments are simply different from training and you can’t pass up the opportunity!
Take it easy, learn what you can, and take those lessons forward into your full distance Ironman race!