Triathlon Training Plans for 70.3 & Ironman Success
- Richard Keenlyside
- Sep 30
- 4 min read
TL;DR:This guide dives deep into 70.3 triathlon training plans, offering everything you need to prepare for success in your next Half Ironman. We’ll cover training phases, weekly structures, nutrition, recovery, gear, and race-day strategies. Whether you’re a beginner aiming to finish or an experienced athlete targeting a personal best, Elite Tri Coaching provides tailored 70.3 triathlon training plans to help you achieve your goals.
The Ultimate Guide to 70.3 Triathlon Training Plans
Preparing for a 70.3 triathlon, also known as a Half Ironman, is both a physical and mental challenge. The race covers 1.2 miles of swimming, 56 miles of cycling, and 13.1 miles of running, making it an endurance test that requires structured preparation. At Elite Tri Coaching, we specialise in building 70.3 triathlon training plans designed to help athletes of all levels—from complete beginners to experienced Ironman veterans—reach peak performance.
Why You Need a 70.3 Triathlon Training Plan
Many athletes make the mistake of approaching a 70.3 without a clear structure. While general fitness can get you through shorter races, a Half Ironman demands a carefully crafted plan that balances endurance, speed, recovery, and race-day readiness. A training plan helps you:
Build a strong aerobic base.
Develop race-specific endurance.
Improve efficiency in swimming, cycling, and running.
Prevent injury with structured progression.
Arrive on race day confident and ready.
Key Phases of a 70.3 Training Plan
An effective 70.3 triathlon training plan is divided into phases. At Elite Tri Coaching, we structure plans around these core blocks:
1. Base Phase (8–10 weeks)
Focus: Aerobic endurance, technique, and building consistency.
Swim: Technique drills, aerobic intervals.
Bike: Zone 2 endurance rides, strength development.
Run: Easy mileage, form work.
2. Build Phase (6–8 weeks)
Focus: Increasing intensity, threshold work, and specific race prep.
Swim: Longer sets, pacing strategies.
Bike: Sweet spot intervals, brick sessions.
Run: Tempo efforts, progression runs.
3. Peak Phase (3–4 weeks)
Focus: Race simulation and sharpening.
Swim: Race-pace intervals, open water practice.
Bike: Long race simulations, nutrition practice.
Run: Half marathon pace efforts, brick workouts.
4. Taper (1–2 weeks)
Focus: Reducing volume while maintaining intensity.
Freshens body for race day.
Prioritises rest, nutrition, and race rehearsals.
Weekly Structure in a 70.3 Training Plan
A typical week for an intermediate athlete may look like:
Swim (2–3 sessions): Technique + endurance sets.
Bike (3 sessions): One long ride, one interval ride, one brick.
Run (3–4 sessions): Long run, intervals, tempo, easy recovery runs.
Strength Training (2 sessions): Core, stability, mobility.
Rest/Active Recovery (1–2 days): Yoga, stretching, or light swims.
Consistency is more important than perfection. Missing one workout isn’t a failure—maintaining weekly rhythm is key.
Training Peaks and Data-Driven Coaching
At Elite Tri Coaching, we use Training Peaks to deliver structured 70.3 triathlon training plans. Athletes benefit from:
Daily workout uploads with clear intensity targets.
Integration with Garmin, Zwift, and smart trainers.
Performance analytics to track progress.
Communication with coaches for adjustments.
This data-driven approach ensures you’re training smarter, not just harder.
Nutrition for 70.3 Training
Nutrition is the fourth discipline of triathlon. Your body needs the right fuel for both training and racing.
Daily Nutrition:
Focus on whole foods, lean proteins, and complex carbs.
Stay hydrated throughout the day.
Use recovery shakes or snacks within 30 minutes post-workout.
Race Nutrition:
Practice fueling on long rides and brick sessions.
Aim for 60–90g of carbs per hour on the bike.
Use gels, bars, and electrolyte drinks.
Develop a plan you can replicate on race day.
Gear Essentials for a 70.3
While you don’t need every gadget, the right equipment can make a difference:
Swim: Wetsuit, goggles, open water cap.
Bike: Aero road or tri bike, power meter, hydration system.
Run: Properly fitted shoes, racing belt, hat/visor.
Extras: Heart rate monitor, GPS watch, bike repair kit.
Investing wisely in gear improves comfort, efficiency, and confidence.
Common Mistakes in 70.3 Training
Even experienced athletes fall into traps. Here are the big ones:
Skipping recovery: Overtraining leads to injury and fatigue.
Neglecting nutrition: Poor fueling sabotages performance.
Going too hard too soon: Build gradually to avoid burnout.
Ignoring technique: Efficiency saves energy over long distances.
Underestimating race-day logistics: Transitions, pacing, and hydration matter as much as fitness.
Race-Day Strategy for 70.3
Having a solid race-day plan separates finishers from personal-best achievers:
Swim: Stay calm, pace evenly, and avoid sprinting early.
Bike: Stick to power/heart rate zones, avoid spikes.
Run: Start conservatively, build pace, and use aid stations effectively.
Mindset: Break the race into segments to stay focused.
How Elite Tri Coaching Builds Custom 70.3 Training Plans
What sets Elite Tri Coaching apart is personalisation. Instead of cookie-cutter schedules, we design plans that:
Fit around your lifestyle and time availability.
Adjust to your fitness level and race goals.
Include regular feedback and performance reviews.
Adapt to setbacks like illness, injury, or travel.
Our athletes see measurable improvements because the plan evolves with them.
Success Stories from Elite Tri Coaching Athletes
Beginner Athlete: Completed first 70.3 with confidence after 20 weeks of structured training.
Intermediate Athlete: Improved bike split by 15 minutes using targeted power-based intervals.
Advanced Athlete: Qualified for Ironman 70.3 World Championships through focused pacing and nutrition strategies.
Choosing the Right 70.3 Triathlon Training Plan
Not all athletes need the same plan. Consider:
Beginner Plans: Focus on consistency and finishing.
Intermediate Plans: Blend endurance with speed development.
Advanced Plans: Precision-based with high-intensity sessions.
Elite Tri Coaching provides customised solutions for every athlete profile.
Conclusion: Your Path to 70.3 Success
Training for a Half Ironman is an exciting journey that requires structure, dedication, and the right guidance. A 70.3 triathlon training plan from Elite Tri Coaching ensures you arrive at the start line prepared, confident, and ready to perform. Whether your goal is to finish strong or chase a new personal best, our tailored coaching gives you the edge.
Ready to start your journey? Check out Elite Tri Coaching’s 70.3 triathlon training plans and take the first step toward your Half Ironman success today.