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Chattanooga, TN lures athletes with its dramatic scenery, idyllic weather and low-key southern charm. This town, known for its abundance of exploration opportunities, is an outdoor lover's paradise. Sunbelt Bakery IRONMAN 70.3 Chattanooga offers the perfect training opportunity for those getting ready for the September race, or a chance to race in one of the sport's most welcoming race sites for those seeking a half-distance race opportunity.

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A: Graduating to the half-Ironman definitely requires some nutritional planning. I train my athletes to constantly ask themselves if they are ingesting adequate amounts of three key things during an endurance event such as a 70.3 or longer. Your new nutrition mantra: fluid-sodium-carbs!

Fluids

Drinking adequate fluids is the most important nutritional factor in achieving your racing goals.

Aim to consume at least one bottle of fluid per hour on the bike.

Drink evenly; 6-8 ounces every 15-20 minutes to optimize gastric emptying and minimize sloshing in your stomach.

Test your individual sweat rate (determine this by weighing yourself nude before and after a 60-minute run with no fluids), factor in the environmental conditions, then adjust your fluid intake.

On the run, drink to almost match your sweat rate. Calculate approximate ounces needed per mile based on your realistic estimated pace. (For example: 24 ounces per hour at 7.5 minutes per mile pace, I'd need to drink 3 ounces every mile-three large swings!)
RELATED: Hydration Tips For Triathletes
Sodium

- Sodium is the key electrolyte you need to replace during a 70.3 event.

- Sodium content of sweat varies widely between individuals. Do you have tracks of dried salt on your face and body after a hard workout? If not, alternating between water and sports drink may be adequate for you. If you do, aim for mostly sports drink and always endurance formulas (such as Gatorade Endurance) or a customizable blend like Infinit) to ensure adequate sodium and prevent cramping.

- Consider additional sodium/ electrolyte supplementation with electrolyte tabs. There are many different tabs of varying "strengths," so read the label and ask a sports dietitian to help determine the right amount for you.

RELATED: Get Serious About Sodium

Carbohydrates

- Aim for 30-60 grams of total carbohydrate per hour during the race.

- Count carbs you will take in through your planned sports drink.

- Add gels, energy chews or even carb-based energy bars (think Clif or similar) on the bike.

- Add gels or energy chews/blocks on the run too. Take them with water!

- Don't stop fueling or hydrating until you have crossed the finish line!
RELATED: How Many Carbs? Lauren Antonucci, R.D., is a board-certified specialist in sports dietetics, three-time Ironman finisher and the founding director of Nutrition Energy in New York City.

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A Half-Ironman (70.3) Nutrition Plan - Triathlete

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A: Graduating to the half-Ironman definitely requires some nutritional planning. I train my athletes to constantly ask themselves if they are ingesting adequate amounts of three key things during an endurance event such as a 70.3 or longer. Your new nutrition mantra: fluid-sodium-carbs! Drinking adequate fluids is the most important nutritional factor in achieving your racing goals.

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It's that time of year again! The weather is warming and the duration of key endurance rides and runs is increasing in preparation for spring long course races. As such, you need to start paying attention to fueling.

The importance of fueling during training and racing

As the duration of your long rides (and to a lesser extent long runs) increases, it is essential to take in calories. Generally, if you're working out (or racing) for over 90 minutes, you will benefit from taking in nutrition. For long course races, like half or full Ironmans, in-race nutrition is the fourth discipline. Knowing exactly what to consume during the bike and run is ESSENTIAL for performing well. So now is the time to learn how your body absorbs and burns fuel during exercise and to establish what you can and should eat/drink during your longer sessions and races.

Prioritize carbohydrates, electrolytes and fluid

Your doctor might recommend that you limit sugar and salt intake in your day-to-day life. That's good advice; however, you should completely ignore it when racing. Especially in long-course racing, intelligently consuming sugar (i.e. carbohydrates) and sodium (an essential electrolyte) can mean the difference between a podium and a DNF. (Note: don't consume pure table salt or bags of sugar as pictured in the photo above. There are better alternatives).

Carbohydrates and endurance sports are inextricable from one another. Carbo-loading, pasta dinners and sugary gels are heavily associated with running, cycling and triathlon-and for good reason. Carbohydrates are the primary source of fuel during exercise. You've likely heard of the dreaded "bonk," which is when your body runs out of glycogen (i.e. stored carbohydrates). When you run out of fuel, your ability to continue at target pace evaporates and you are relegated to a walk or slow shuffle. When it comes to fueling during exercise, carbohydrates are key.

There are 4 calories per gram of carbohydrate. Most people should aim to consume 60-90+ grams per hour, or 240-360+ calories worth. This is by no means a ceiling, as many are able to tolerate 400-500+ during Ironman races while on the bike. Your ability to absorb carbohydrates is influenced by the intensity you are exerting (the higher the intensity, the slower the rate of absorption). Thus, you should be able to take in more calories per hour during an Ironman race or easy long ride than during an Olympic or 70.3 distance race. To establish what you can consume at various intensity levels, you need to experiment in training.

When looking for a sports drink, make sure it contains carbohydrates in multiple forms, such as both dextrose AND sucrose as opposed to just one. There is evidence that you can absorb 30-40% more calories if your drink contains multiple types because a greater number of intestinal transporters can be utilized. I'm partial to Tailwind and BASE Hydration, but there are various options that fit the bill.

Of comparable importance to carbohydrates are electrolytes-specifically sodium and potassium. Electrolytes are essential for maintaining osmotic pressure and for nerve function. They form ions that carry the charge necessary for muscle contraction and nerve impulses, so when you're depleted, your muscles cramp. Depending on sweat rate and composition (i.e. how salty your sweat is), I recommend that athletes consume 500-1500 milligrams of sodium per hour, and 250-500 milligrams of potassium. Again, it's important to experiment in training to figure out what works for you.

To adequately absorb carbs and electrolytes-and to simply replenish fluid lost via sweating-you need to consume liquids. The volume you need to drink is driven by your sweat rate (which is related to temperature, humidity and intensity level) and the number of calories and amount of electrolytes you are consuming. It's a balancing act. If you drink too little relative to calorie/electrolyte consumption, the nutrition will sit in your stomach and you'll feel bloated. Similarly, if you drink too much, there will be excess water in your stomach sloshing around, which is decidedly uncomfortable. Because of this, you need to figure out appropriate fluid/calorie/electrolyte ratios. There is leeway, but 100 calories per 8 oz of fluid is a decent ball park estimate, though you may be able to go more concentrated in cooler races or more diluted in hotter races.

Most people can consume up to one liter, or 32 oz. every hour without issue, and I've found 24-32 oz. as the sweet-spot for most athletes. However, many can consume more (up to about 2 liters for the heaviest sweaters). In all cases, strive not to lose more than ~5% of your body weight by the end of the race, and drink consistently in steady increments.

What about protein?

Many athletes ask about protein during an Ironman race. In my opinion, there is no benefit to consuming it (assuming you aren't engaging in some kind of multi-day event). Yes, your body is breaking down muscle and protein, but it's not as if consuming protein during your race is going to cause your body to repair itself while you're biking or running. All fat and protein will do is tax your digestive system, burning energy that should be spent metabolizing carbohydrates. A few years ago there was thinking that consuming a bit of protein (i.e. a 4:1 ratio) would be useful, but the evidence supporting it is suspect. Focus on carbohydrates and electrolytes.

What to consume during training and racing? Gels, sports drink, etc.

The best approach is keeping it simple. There is no physiological benefit to consuming solid foods (though this can be enjoyable in training), so I typically recommend athletes go with an all liquid nutrition plan during races. Some people enjoy eating real food (sandwiches, pretzels, bananas, etc.) during key endurance sessions, which is fine early in the season, but as your target race approaches, you want to consistently practice your race day nutrition plan during training. This means testing and establishing a protocol that works best for you-which could mean a completely self-supported nutrition plan or utilizing the offerings at aid stations on the race course.

Gatorade Endurance and gels are available on the course at WTC (Ironman and 70.3) events and are common at other USAT certified races. You need to make sure these sit well with you before grabbing them for the first time in the middle of a race, so figure out what will be on the course at your next event and train with it during your key sessions to ensure you tolerate it. However, just because they hand certain items out on the course does not mean they are the best options for you or that you shouldn't supply your own nutrition. Other great sports drink options that you can carry with you include Tailwind, EFS, Skratch and Base Performance Hydro, among others. Again, the key is experimenting to see what you like and can absorb.

Apart from sports drink, the next most readily absorbed nutrition source is gels. Products like GU or Clif shots usually come in 100 calories servings and are great supplementation. Some prefer to subsist off of them exclusively and wash them down with water-taking in one gel pack every 20 minutes or so. These people will often grab water on the course and store the gels on their bike and/or in their pockets.

Consolidating your nutrition

An alternative strategy to carrying numerous gels or keeping track of a half dozen 200-300 calorie bottles of sports drink is mixing one highly concentrated bottle and supplementing with water. An approach I often recommend to athletes and utilize in my own racing is creating a 900-1,500 calorie bottle of sports drink or multiple gel servings diluted with a bit of water. The result is a slightly thicker solution that you can wash down with additional water that you obtain on the course. You can use a permanent marker to mark volume increments along the side of the bottle so that you know how many calories you are consuming in real time. The benefit of this is its simplicity and knowledge that most of your nutrition is consolidated into one traceable bottle.

Example Nutrition Plans for Ironman and 70.3 Racing
70.3
-Once on the bike, start with a 300 calorie bottle of Tailwind between the aero bars and another behind the saddle (600 calories total). Supplement with a bottle of Gatorade Endurance on the course or a gel or two that you bring with you in the pocket of your trisuit or in your bento box. Aim to take in 250-350+ calories per hour. However it is important to experiment. I work with many athletes who can consume, and perform better, by taking in 500+ calories per hour on the bike.

-On the run, take in a gel every 30 minutes with water at every aid station. Alternatively, take in a bit of Gatorade Endurance at each aid station, trying to balance the volume you're consuming with your effort. You want to take in a fair amount, but you don't want it sloshing in your stomach or causing bloating. Adjust as you progress through the run. 12-24 ounces of liquid per hour is certainly possible, but again, you need to be reading your body.
Ironman
-On the bike, start with a concentrated 1,200 calorie bottle of sports drink on the bike. Supplement with three caffeinated gels evenly distributed throughout the ride, and two bottles of Gatorade Endurance. Take in 300-400+ calories every hour. Again, it's important to experiment. I work with many athletes who benefit form consuming 500 calories per hour on the bike.

-On the run, take in a gel every 30-40 minutes and supplement with as much Gatorade endurance as your body can comfortably absorb. The key is adjusting consumption relative to how you are feeling and digesting.

Conclusion

Don't wing it. Figure out what your body needs and can tolerate in training. This will likely mean 16-32+ oz of water; 250-400 calories of carbs; 500-1000 mg of sodium and 250-500 mg of potassium per hour.

Conrad Goeringer is an Ironman Certified Coach based out of Nashville, TN. He is the founder of Working Triathlete and author of the book The Working Triathlete. His passion is helping athletes of all levels and with all schedules achieve their endurance goals. to learn more about coaching packages and for a free consultation.

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Triathlon Nutrition Planning for Training and Racing Ironman and 70.3 - Working Triathlete

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It's that time of year again! The weather is warming and the duration of key endurance rides and runs is increasing in preparation for spring long course races. As such, you need to start paying attention to fueling. The importance of fueling during training an

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I called Sigma Human Performance founder Benjamin Stone in the middle of a break as he built metabolic fitness schedules for his clients. He was watching one of his favorite movies on TV, the first of Disney's Pirates of the Caribbean films. Stone has seen it countless times and can practically quote it on command. His favorite sequence?

Will Turner: "?In a fair fight, I'd kill you."

Jack Sparrow: "Well then that doesn't give me much incentive to fight fair, does it?"

I can relate. I've tried for years to "fight fair" when it comes to race-day nutrition. That has meant dutifully eating the same steady stream of bars, gels and sports drinks that everyone else seems to be consuming. Some races have been better than others, and over the years I've learned I can sustain my performance while eating less than I thought possible.

Now, Stone and Sigma's registered dietician, Katie Rhodes, are asking me to essentially think like Sparrow and try something a little more?unconventional.

Both Stone and Rhodes swear by pure honey as a natural nutrition source because of its high glucose and fructose count. Stone told me he races endurance events, such as the Leadville 100, consuming nothing but water and honey along with an electrolyte drink filled with potassium and sodium. "Honey is freakin' perfect," Stone says. "It's the most perfect source of energy. It's a lock and key fit for your body. You'll start to feel somewhere between less like a god, but more than man."

Ironman 70.3 Boulder served as the first progress report on my new training and racing nutrition regimen. In the days leading up to the race, I was in the process of shifting my eating habits to include a greater emphasis on non-starchy vegetables, including several I've avoided eating in the past, as well as mono- and poly-unsaturated fats (e.g. avocado, nuts, etc).

When I wasn't turning my office desk into an organic farm storefront, I was gulping down nearly 80 ounces of water a day-and peeing-a lot.

How did my new habits affect me on race day? I achieved a PR at the Ironman 70.3 distance by 25 minutes and miraculously earned my first trip to the Ironman 70.3 World Championships.

I'd say Sigma and I passed our first exam. Granted, the Boulder course is fast, but it's also warm and at 5,430 feet elevation. So I conclude that proper nutrition planning had something to do with the day's success.

Here's a look at what I ate and drank on the course.

Pre-Race

Typically I'll eat a bowl of oatmeal (with honey and nut butter) race morning, roughly one-and-a-half hours before my wave begins. Rhodes suggested I reduce the portion size and eat it an extra half hour early. I also consumed a full bottle of Fluid Performance drink starting two hours before race time. In addition, I ate a Gu Roctane gel approximately 15 minutes prior to the swim-I was a little hungry and it's a race-morning ritual that I wasn't quite ready to ditch.
More: 3 Triathlon Race-Day Tips From an Olympic Triathlete

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A Race-Day Nutrition Plan for a 70.3 Event

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I called Sigma Human Performance founder Benjamin Stone in the middle of a break as he built metabolic fitness schedules for his clients. He was watching one of his favorite movies on TV, the first of Disney's Pirates of the Caribbean films. Stone has seen it countless times and can practically quote it on command.

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This six-week program is for athletes who are looking for a breakthrough on the run in the 70.3 distance. It is for individuals who have a strong base established, and who perhaps are in need of a mid-season six-week block after their first or second races of the year have failed to meet their expectations.

Sessions are based primarily on perceived exertion with some key goal pace sets worked in. It is mostly strength-oriented and for the athlete who has the ability to train twice a day. The layout of the plan is focused on the run but uses the swim and bike workouts strategically as set-up and recovery sessions, so it's important to follow the workout order if possible.

Key Workout Terms

Strength endurance: Aerobic low/big gear work (aka over gear work) that can be 5-45 minutes long, with a cadence of 45-75 RPM, depending on the duration of workout or interval

Build: Start very easy and increase to aerobic threshold or comfortably uncomfortable pace for the second half of the session

Aerobic threshold: About 70% of your VO ₂ max or 75% of your working heart rate

Week 1

Bike 1:00-1:30, trainer set with hills or strength endurance

Optional run Off the bike, 20 min

Tuesday
A.M. Run Fartlek as 15 min warm-up, then:
2×15 sec hard/15 sec easy
2×30 sec hard/30 sec easy
2×45 sec hard/45 sec easy
1×1 min hard/1 min easy
2×45 sec hard/45 sec easy
2×30 sec hard/30 sec easy
2×15 sec hard/15 sec easy
15 min cool-down jog

P.M. Run 45-60 min OR Bike 1:30
Note: Second run only for those athletes with a strong base.

Wednesday
Bike Up to 2:00. Build or long aerobic threshold.
Intervals: Prefer a build ride to flush out yesterday's run(s).

Swim 3000, speed with fast 25s

Thursday
Run Fartlek as 15 min warm-up, then:
1 min hard/1 min easy
2 min hard/2 min easy
3 min strong/3 min easy
4 min strong/4 min easy
3 min strong/3 min easy
2 min hard/2 min easy
1 min hard/1 min easy
15 min cool-down jog
Note: A good judge of when you go from "hard" (aerobic threshold) to "strong" (anaerobic threshold) is that you can still speak, but it is hard to complete a sentence.
Bike 1:00-1:30 low heart rate OR Swim 3000, strength

Bike 3:00-4:00 with last hour slightly more effort, going by feel

Optional Bike 1:00 OR Swim 3000

Week 2

Bike 2:00 with Olympic to 70.3 race-pace efforts

Bike 1:00-1:30, strength endurance. Can be a hilly ride or intervals at a low heart rate.

Run 30-45 min off the bike

Swim 3000, strength

Swim 3000 mixed set

Sunday
Run 1:30 build as:
45 min easy
45 min build 15-15-15, finishing at or above 70.3 effort

Optional bike 1:00-1:30

Week 3

Optional Bike 1:00

Tuesday
A.M. Run Hill reps. Intermediate, do 2 rounds; advanced, do 3 rounds.
10×30 sec hill reps. Run strong up/easy jog down. Think strong not fast on gradient of 5-7%. Jog 10 min easy between sets. 15 min cool-down jog.

P.M. Bike 1:15. 15 min easy then 1 hour build every 20 min with the last 20 at 70.3 effort

P.M. Swim 3000-3500 with main set of 30×25 as 25 fast/25 easy with 15 sec rest
Run Straight after swim as 20 min easy, then 15 min building every 5 min, finishing nearly all-out. 5 min cool-down jog

Bike 2:00 with strength endurance intervals

Optional swim 2000 with some kicking OR bike 1:00

Bike 3:00 with 3×30 min building to 70.3 effort in the last 10 min of each effort. 10 min easy between each effort

Optional swim 3000 OR bike 1:00-1:30

Week 4

Bike Main set of 30×1 min big gear, 1 min easy

Bike 1:00, easy

Optional run 20-30 min, easy

P.M. Run 45 min, easy

Swim With main set of 100, 200, 300, 400 swim. 300, 200, 100 pull 8×75 as 25 easy/25 fast/25 easy

Swim 2000-3000 recovery with kicking

Week 5

Monday
Swim 4000 mixed set, pace and strength:
800 pull, 8×100 swim
600 pull, 6×100 swim
400 pull, 4×100 swim
200 pull, 2×100 swim

Tuesday
A.M. Run Short fartlek as:
15 min warm-up jog
2×15 sec hard/15 sec easy
2×30 sec hard/30 sec easy
2×45 sec hard/45 sec easy
1 min hard/1 min easy
2×45 sec hard/45 sec easy
2×30 sec hard/30 sec easy
2×15 sec hard/15 sec easy
15 min cool-down jog

P.M. Bike With main set of 20×1 min big gear, 1 min easy

Bike 1:30-2:00 with up to 1:00 of work at race effort. Example: 5-6 x 10 min with 5 min rest or 7-8 x 7 min with 3 min rest

Swim 3000, strength

Bike 1:30 as you feel. Start easy and build second half no harder than race effort.

Optional Swim Up to 3000. Open water if possible or mix of swim/kick/drill

Week 6

Run 30 min, easy

Swim 2000 easy with some fast 25s

Optional Swim 20 min open water OR pool
6-8 x 200 easy
Scott DeFilippis is a professional triathlete and coach. He credits Brett Sutton as his greatest mentor after working with him for five years as an athlete and coach. DeFilippis has helped dozens of athletes qualify for both the Ironman 70.3 and Ironman World Championships. He can be reached at scott.defilippis@gmail.com.

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The No-Fade 70.3 Run Triathlon Training Plan - Triathlete

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This six-week program is for athletes who are looking for a breakthrough on the run in the 70.3 distance. It is for individuals who have a strong base established, and who perhaps are in need of a mid-season six-week block after their first or second races of the year have failed to meet their expectations.

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3 key run workouts

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When triathletes start reading up on run training techniques used by the best runners in the world, they often hear about how running 100 miles a week is the minimum cost of being a good runner. This gives triathletes the false impression that they need to run huge volumes to have a good run during their race. Fortunately, this is not the case.

Pure runners log huge miles because they only have one sport to focus on. Elite runners also only perform just a few hard workouts each week while the rest of their time is spent on easy sessions, done just to maintain a high level of fitness. Triathletes don't have time to run huge mileage each week, but fortunately the combination of swim, bike and run training builds a generally high level of fitness that allows triathletes to run less.

Triathletes only really need to focus on three key run workouts each week.

Workout No. 1: The Long Run

No matter what length of race you're training for, you'll need to build up an adequate amount of endurance to be able to cover the distance of the race. We do this with the long run.

Once per week, you should perform a long run, eventually building up to a distance that's actually longer than the distance you'll be required to run during the race. Sprint distance triathletes should build up to an 8 to 10 km (4.8 to 6.1 miles) run, Olympic distance athletes should aim for a 14 to 15 km (8.5 to 9.2 miles) long run, 70.3 athletes should complete a 23 to 25 km (14 to 15 miles) run, while IRONMAN-distance athletes can cap their long runs at 30 to 33km (18 to 20 miles).

Workout No. 2: The Speed Run

One of the biggest things likely holding you back from running well in your races is the fact that you aren't running fast enough on your fast days. Once per week, you should run hard (really hard!) at a track, on a treadmill or on a running route that doesn't feature a lot of stops and starts.

At the beginning of the season, these fast runs could be a series of 100-meter sprints or even 8-second max effort hill runs with several minutes between sets. As the season progresses, intervals should extend to 200-meter, 400-meter, 800-meter, 1-km or even 1-mile hard efforts with only a minute rest between. The pace on these fast runs should be as hard as you can run during each interval while not dropping the pace from one interval to the next and only completing enough intervals so you feel like you could have done one more.

Within the final month or two months before a race, these fast runs can evolve into a continuous tempo run done at 10 to 30 seconds per kilometer (16 to 48 seconds per mile) above race pace. Sprint athletes should try to hold this pace for 15 continuous minutes, Olympic athletes for 30 minutes, 70.3 triathletes for 45 minutes and IRONMAN athletes for 60 minutes.

Workout No. 3: The Brick Run

Finally, triathletes have to be able to run after biking, which cannot be done comfortably unless you train for it. Total beginner triathletes should aim to have six to 10 brick workouts before your first race; a brick workout sees an athlete going immediately from the bike into a run. Even just running for 10 minutes after a bike workout will be enough to teach your body how to run immediately after cycling.

Some coaches disagree with having to do large numbers of brick workouts, but it's an efficient way to get in an extra run when you're already training. it's recommended to do one brick workout per week, or even two brick workouts per week if you find it's logistically easier than trying to fit in a completely separate run.

With just these three running workouts done each week, you should be able to make huge improvements to your triathlon run during your next race.
READ THIS NEXT: 3 Brick Workouts to Help You Run Faster, Longer

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The Only Three Running Workouts Triathletes Need To Do

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When triathletes start reading up on run training techniques used by the best runners in the world, they often hear about how running 100 miles a week is the minimum cost of being a good runner. This gives triathletes the false impression that they need to run huge volumes to have a good run during their race.

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Free online and mobile training software for athletes and coaches. Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution.

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Riding your fastest 56 miles is a balancing act between stretching your effort beyond aerobic mode and not going out too fast too soon only to blow up on the run. On race day, pacing and rhythm in a Zone 3 heart rate is the key to your best Ironman 70.3 ride. To improve your race performance, you need to train to cycle with maximum efficiency at goal heart rate ranges, sustain and increase base endurance, and incorporate high-intensity intervals to increase your threshold to up your Zone 3 power output. This plan outlines that strategy in five weeks!

This program is for the experienced triathlete who has done 2-3 months of regular riding three times per week minimum. These should include several 2-3+ hour rides, and 4-6 weeks of intervals or hard efforts. There are five rides per week in this schedule focusing on strength (low cadence), threshold (Zone 4-5), recovery (Zone 1), half Ironman pace work (Zone 3) and base endurance (Zone 2). The schedule also includes suggestions for running and swimming. Performing the workouts in the order listed is recommended.

Finish this program two weeks prior to your key event to allow ample time to taper for a peak performance.

Find Your Threshold:
Understanding lactate threshold (LT) training is critical to improvement. Your LT determines how long and how hard you can exert near maximum effort. There's a point when the body begins to produce lactate faster than it can be metabolized-this is the LT.

To determine your LT, do a field test on the bike and the run on separate days, when your legs feel rested. After a warm-up of 15 minutes (run) to 30 minutes (bike), do a 30-minute time trial on flat terrain where you can hold your hardest uninterrupted effort for that duration (a bike trainer is ideal for the bike test and the track is a good option for the run).

Pace your time trial as evenly as possible. To determine your LT heart rate, hit the lap button on your heart rate monitor 10 minutes into the time trial. The average heart rate for the final 20 minutes is your LT heart rate. The average pace for the final 20 minutes is your LT pace (if performed on flat surface in good weather conditions).

' = minutes
" = seconds
(x") = recovery
RPM = revolutions per minute, or bike cadence

Monday
Day off; or optional swim 2000-3000, drill and technique emphasis.

Tuesday
Bike: 2 hours, threshold. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. 20′ Zone 4; 10′ easy; 5×5′ (5′) Zone 4 gradually build to Zone 5 through the set. Performance Pointer: For a high intensity set, warming up and cooling down properly is extra important for injury prevention, optimal effort in session and recovery for future sessions.

Run: 30-45′, aerobic. Include 8-10 x 1′ cadence count. Shoot for 90+ RPM.

Wednesday
Bike: 90′, strength. After warming up, include 5×5′ (3′) low RPM hills or trainer intervals. #1-2 at 70 RPM, Zone 2; #3-4 at 60 RPM, Zone 2-3; #5 at 50 RPM, Zone 3. Performance Pointer: During hill training, check for a relaxed upper body. Hands should be lightly gripping bars and arms should be soft at the elbows and relaxed.

Swim: 2000-3000 with intervals at goal race pace

Thursday
Bike: 60-90′, aerobic. Zone 1-2, flatter terrain.
Run: 30-45′ off the bike, as 15-20′ Zone 3-4, the balance in Zone 2

Friday
Swim 2000-3000, aerobic. Include pulling with paddles.

Saturday
Bike: 3-4 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. Do 4×30′ (10′) Zone 3 on goal race course terrain.

Swim: 2500-3500, endurance and speed. Swim with longer sustained efforts, followed by sprints of 25s and 50s.

Sunday
Bike: 3-4 hours, hilly aerobic. Zone 1-3, mostly Zone 2. Performance Pointer: Keep climbs above 70 RPM, flat terrain at 90-95 RPM and descents at 100+ RPM. Keep pedaling at all times and plan to ride these base rides non-stop.

Run: 60-90′, aerobic. Zone 2, flatter terrain.

Week 2

Monday
Day off; or optional swim 2000-3000, drill and technique emphasis.

Tuesday
Bike: 2 hours, threshold. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. 20′ Zone 4; 10′ easy; 3×8′ (8′) Zone 4 gradually build to Zone 5 through the set. Performance Pointer: Biking at threshold takes concentration and consistent focus. Instead of going on autopilot, check in constantly for high effort and smooth relaxed cycling.

Run: 30-45′, aerobic. Include 8-10 x 1′ cadence count. Shoot for 90+ RPM.

Wednesday
Bike: 90′, strength. After warming up, include 5×5′ (3′) low RPM hills or trainer intervals. #1-2 at 70 RPM, Zone 2; #3-4 at 60 RPM, Zone 2-3; #5 at 50 RPM, Zone 3. Performance Pointer: During hill training, check for a relaxed upper body. Hands should be lightly gripping bars and arms should be soft at the elbows and relaxed.

Swim: 2000-3000 with intervals at goal race pace

Thursday
Bike: 60-90′, aerobic. Zone 1-2, flatter terrain.

Run: 30-45′ off the bike, as 15-20′ Zone 3-4, the balance in Zone 2

Friday
Swim: 2000-3000, aerobic. Include pulling with paddles.

Saturday
Bike: 3-4 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. Do 4×30′ (10′) Zone 3 on goal race course terrain.

Swim: 2500-3500, endurance and speed. Swim with longer sustained efforts, followed by sprints of 25s and 50s.

Sunday
Bike: 90'-2 hours, aerobic. Zone 1-3, mostly Zone 2. P Allow 30-45′ of warm-up for base rides at the end of a big week, and start eating calories early and regularly. The goal is to finish the ride with energy, not fantasizing about shakes and burgers.

Run: 90'-2 hours, aerobic. Mostly Zone 2, flatter terrain.

Week 3

Recovery Week: Reduce volume of all sessions to 50% of regular training volume. Take Monday and Friday completely off. Most riding should be aerobic in Zone 1-2, but midweek include 4×3′ (3′) Zone 4 at 90-95 RPM, and on the weekend do 20′ of sustained Zone 3 riding to stay sharp.

Week 4

Monday
Day off; or optional swim 2000-3000, drill and technique emphasis.

Tuesday
Bike: 2 hours, threshold. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. 20′ Zone 4; 10′ easy; 2×12′ (12′) Zone 4 gradually build to Zone 5 through the set. Performance Pointer: When riding fast, keep cadence within your optimal range (90-95). Pedal in smooth circles, distributing the work evenly between the hamstring and gluteal muscles, and tune into how that perfect circle carries the bike forward.

Run: 30-45′, aerobic. Include 8-10 x 1′ cadence count. Shoot for 90+ RPM.

Wednesday
Bike: 90′, strength. After warming up, include 3×10′ (5′) low RPM hills or trainer intervals. #1 at 50 RPM, Zone 2; #2 at 60 RPM, Zone 2-3; #3 at 70 RPM Zone 3.

Swim: 2000-3000 with intervals at goal race pace

Thursday
Bike: 60-90′, aerobic. Zone 2, flatter terrain.
Run: 30-45′ off the bike, as 15-20′ Zone 3-4, the balance in Zone 2

Friday
Swim 2000-3000, aerobic. Include pulling and paddles.

Saturday
Bike: 3-3.5 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. 3×45′ (15′) Zone 3 on goal race course terrain. Performance Pointer Keep within your goal heart rate, focus on riding the course well, and pay attention to cornering, descents and hills.

Swim: 2500-3500, endurance and speed. Swim with longer sustained efforts, followed by sprints of 25s and 50s.

Sunday
Bike: 3-4 hours, hilly aerobic. Zone 1-3, mostly Zone 2. Performance Pointer: If you typically go with a group on aerobic days, be true to your own plan. Keep your base rides mainly in Zone 2 to allow for recovery and to set you up for the next week's challenging efforts.

Run: 60-90′, aerobic. Zone 2, flatter terrain.

Week 5:

Monday
Day off or optional swim 2000-3000, drill and technique emphasis.

Tuesday
Bike: 2 hours, threshold. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. 20′ Zone 4; 10′ easy; 5×3′ (3′) Zone 5. Go for it! Performance Pointer: This is your last week of hard efforts. Challenge yourself to hit your highest wattage or best times.

Run: 30-45′, aerobic. Include 8-10 x 1′ cadence count. Shoot for 90+ RPM.

Wednesday
Bike: 75′, strength. After warming up, include 2×10′ (10′) low RPM hills trainer intervals. Both at 60 RPM, Zone 2.

Swim: 2000-3000 with intervals at goal race pace

Thursday
Bike: 60-90′, aerobic. Zone 1-2, flatter terrain.

Run: 30-45′ off the bike, as 15-20′ Zone 3-4, the balance in Zone 2

Friday
Swim: 2000-3000, aerobic. Include pulling with paddles.

Saturday
Bike: 3-4 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. Do 2×60′ (20′) Zone 3 on goal race course terrain.

Swim: 2500-3500, endurance and speed. Swim with longer sustained efforts, followed by sprints of 25s and 50s.

Sunday
Bike: 2-3 hours, aerobic. Zone 1-3, mostly Zone 2. P On long rides, check in with yourself often. Are you relaxed? How is your cadence? Are you eating well and on a schedule? Training is an excellent time to be your own best coach.

Run: 90′-2 hours, aerobic. Zone 2, flatter terrain.
Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. He enjoys coaching athletes of all levels. Contact Lance to tackle your first Ironman or to perform at a higher level. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at @LifeSportCoach.

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5 Weeks to Your Fastest 70.3 Bike Split - Triathlete

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Riding your fastest 56 miles is a balancing act between stretching your effort beyond aerobic mode and not going out too fast too soon only to blow up on the run. On race day, pacing and rhythm in a Zone 3 heart rate is the key to your best Ironman 70.3 ride.

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4 Key workouts

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These 2,000-2,500-yard sets are designed to improve the swim at your next half-Ironman. Each set replicates the speed changes, distance and other factors that you may face in the 1.2-mile swim. Add one set to your quality swim session each week. Record your times and paces to track your progress.

Warm up and cool down sufficiently on your own.

Ready to take your training to the next level? Check out our 70.3 training hub.
RELATED: Jump Up To The Half Ironman Distance
Set 1

- 5×100 fast with 10 sec rest
- 3×500 as 250 smooth/250 strong with 30 sec rest
- 4×50 pull with ankle band only (no paddles) with 15 sec rest

Set 2

- 400 sprinting every fourth 25, no walls with 20 sec rest
- 4×400 pull descend time from 1-4 with 20 sec rest
RELATED - Going Long: Tackling 70.3 And Ironman
Set 3

Do 8x each, in order:
- 50 kick fast with 10 sec rest
- 100 swim strong, no walls with 10 sec rest
- 150 swim smooth, mid-race effort with 30 sec rest

Set 4

- 6×50 swim as 25 fast/25 easy with 10 sec rest
- 6×100 pull as 50 fast/50 easy with 15 sec rest
- 6×200 swim as 25 Tarzan Drill*/75 swim x2 with 30 sec rest

*Swim with your head above the water the whole 25.
Training for a 70.3 this year? This training plan designed to help you break the six-hour mark.

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4 Swim Sets For 70.3 Training - Triathlete

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These 2,000-2,500-yard sets are designed to improve the swim at your next half-Ironman. Each set replicates the speed changes, distance and other factors that you may face in the 1.2-mile swim. Add one set to your quality swim session each week. Record your times and paces to track your progress.

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First Ironman Swim keys

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EXACTLY How I Trained For My First Ironman 70.3 | Triathlon Training Tips