4 weeks to 70.3
Congratulations on signing up for your first (or second or fiftieth) 70.3! As an athlete and coach this is my favorite distance because it offers a unique challenge of maximizing your speed while also racing over a long distance. Having helped countless athletes complete this distance as well as qualifying for 70.3 Worlds myself, I have seen how this distance can challenge the most competitive athletes while also provide a fun stepping stone to longer distances for newer triathletes. So whether you are looking to qualify for 70.3 Worlds or finish your first 70.3, here are some of my recommendations to maximize your last 4 weeks before the race.
Practice Bike Handling and transition skills every week. Although many 70.3 courses in North America lack challenging bike courses, practicing your bike handling and transition skills can help set you up for a fast and confident race day. Every week take 30 minutes to practicing riding with one hand, taking water bottle and gel hand-offs, braking, and 180 degree turns. Then take another 30 minutes each week to practice your transition skills. This can be split up across the week so that at the beginning and end of each bike ride you practice your bike mounts, dismounts, and quickly changing into your running shoes.
Nail the Basics. Sleep 7-9 hours a night. Stretch and roll at least 10 minutes each day. Prioritize hydration and healthy eating. Elevate your legs for 5-10 minutes after each workout. Get a massage or two or three or four. Test your pre-race dinner/breakfast/hydration routine before every long workout. These are small daily/weekly things that can easily be neglected but can have a huge impact on how well your race goes.
Practice fixing a flat tire on both wheels at least 3 times each. Playtri is the official bike shop of Ironman events in the US and as a Playtri coach I have asked many of our bike techs what triathletes should be able to do by themselves on race day and knowing how to fix a flat tire is the first thing that is mentioned most times. Practice fixing a flat tire with a Co2 cartridge or mini pump (whatever you will use on race day) at least 3 times each on the front and back wheel so that when it does happen on race day (and it will some day), you will be able to stay calm and collected.
Keep it simple and systematic. Eliminate as much guesswork as possible before race day. Know your strategy for nutrition and hydration. Write it down and memorize how many grams of carbs you are taking each hour, how much water you are going to drink each hour, and how much sodium you are going to consume each hour. Write down and memorize when you are going to be doing these. Then set timers on your bike computer and run watch to remind you when to drink and when to eat. This will save you time and mental energy on race day.
Stop your watch after the finish line. The finish line is something to celebrate. Slow down in the finishing chute. Smile as you cross the finish line and take in the atmosphere. You’ve accomplished something that only a small fraction of people has ever done. Stop your watch after you cross the finish line. And celebrate the accomplishment!
If you have any questions about preparing for your 70.3, performance testing, or coaching, please contact me at jim.rowe@playtri.com. Happy training and racing this year!
Jim Rowe is a Playtri Level 5 Coach and Coach Education Lead, a USAT LI Certified Coach, an NASM Certified Personal Trainer, and an Ironman and 70.3 World Championship Qualifier who works with adult athletes from beginners to IRONMAN World Championship qualifiers. Learn more about Jim at www.playtri.com/jim-rowe