Finishing Your First Ironman 70.3 (on 10 Training Hours a Week!)
Adventure Is Calling
If you love exercise, enjoy competition (and even crave a little bit of pain), try out the Ironman 70.3: a long-distance swim, bike and run triathlon!
Meet the Author!
Andy Herrick: Jack-of-all-adventurer. Can be found scaling 5.10 crags, kayaking Class 3+ whitewater, trail running a half marathon, or bombing the local black diamond slopes depending on the season.
Guide At a Glance
- Is this author an Adventurer?
- Is this Guide based on experience?
- Price Range:
3/5
- Physical Difficulty:
4/5
- Time Required:
3/5
Your Next Quest
What you need to know before you go!
This year, my brother, Ben, invited me to do an Ironman 70.3 (although known as a half Ironman) triathlon.
Had I ever completed a triathlon of any length? No, I hadn’t. Could I swim more than 25 yards across a pool (with a strong tailwind)? No, I couldn’t. Did I let that stop me?
Read on to find out!
If you’re looking for a unique spin on outdoor adventure, consider a long-distance triathlon. Hosted by groups such as USA Triathlon and World Triathlon Corporation, triathlons are swim-bike-run events ranging from the Sprint distance to the full Ironman.
Here are the race distances for swim/bike/run in miles. Remember, a kilometer is about 0.62 miles!
- Sprint: 0.5/12.4/3.1 m
- Olympic: 0.93/24.8/6.2 m
- International: 1.86/49.6/12.4 m
- Half Ironman (70.3): 1.2/56/13.1 m
- Ironman: 2.4/112/26.2 m
Yes, you read that right! A Half Iron distance is a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run.
Anything beyond these races is considered an “ultra” distance, suitable only for masochists and genetic freaks.
In my opinion, an international or Ironman 70.3 (also called Middle Distance Triathlon) is a great race distance for people looking for a new adventure. It’s long enough to be a worthy goal (people will say things like “wow!” and “I could never do that” and “Sh*t that sounds awful), but not long enough to be considered torture. It’s also a great excuse to hit your local hiking trails and cycling routes.
Unlike other adventures like mountaineering or SCUBA diving, running a triathlon isn’t a super technical sport (minus the swimming). If you’re a reasonably fit person without chronic leg injury, you can run an Ironman!
How do you start a triathlon?
If you’re not sure where to start – well, I wasn’t either.
Actually, an Ironman 70.3 is a logistically complicated race. You need overnight security at transition zones, emergency bike repair crew, road closures, chip timing systems, etc.
Also, the average long-distance triathlete is upper middle-class with a fair bit of money on their hands. They’re willing to pay to play.
So you’ll find that most North American triathlons are hosted by one of two groups:
- USA Triathlon, the national governing body in the United States. USAT is a member federation of the U.S. Olympic & Paralympic Committee and the World Triathlon.
- World Triathlon Corporation, a sports promotion company that hosts the international Ironman races as well as several other brands.
Now, you might be wondering if a triathlon really qualifies as an adventure. Isn’t it just a race?
Well, it’s not like summiting a 14er, I’ll give you that. But it’s actually a great opportunity to see the country! You can travel to the fall foliage of New England, the pine forests and pine trees of the coastal Southeast, or the red rock of the Southwest. You’ll need to train, both physically and mentally. And yes, you’ll need to bring your gear!
I finished my first Ironman 70.3 in 6:23. For reasons undisclosed, I could likely have finished faster, maybe around 6:05. So I promise you, this strategy works!
Teach me your ways!
An Ironmnan 70.3 is a swim-bike-run triathlon with two transitions (T1 and T2) between the swim-bike and the bike-run.
I’ll dive more into the details throughout the article, but here’s a basic race-day game plan for finishing your first Half Ironman:
- Swim 1.2 miles (2112 yards) using the free-style stroke, breathing every two or three swim strokes.* If possible, wear a 3/2mm wetsuit for increased buoyancy and glide.
- Bike 56 miles on a road bike with smooth tires and drop handle-bars. For your first triathlon, not much reason to invest in a triathlon bike or aero bars.
- Finish the race by jogging a half marathon. Don’t be afraid to rest! Most people walk at some point (some people walk almost all of it).
- Enjoy the everlasting glory.
*Or use a snorkel (maybe) – more on this later!
Need some inspiration?
Still undecided?
PROS
- You get the excitement of beating someone else!
- You'll be in excellent shape, lean and mean.
- It's a great chance to travel and make new friends!
CONS
- Lots of training is required. You'll lose some of your social life.
- Get used to chlorine, salt or lake water bacteria.
- Not quite as peaceful as backpacking a 14er.
Inspire
Where and When to Go?
Biome
A long-distance triathlon is not limited to any biome. However, you should carefully consider your chosen terrain.
Water
If you’re not a strong swimmer, you’ll need to choose between:
- Pool
- Calm open water (e.g. lake, sound, bay)
- Moving open water (e.g. fast-moving river, ocean)
Since you’re on this website, I’m assuming the idea of a pool sounds super boring to you. So let’s skip that idea.
I was anything but a good swimmer when I began training for the race. In the end, I swam 1.2 miles in the open ocean – and it was (kinda) easy!
So don’t let your preconceptions limit your options. While I would recommend an open water lake swim to a novice swimmer, you’ll find that most decent swimmers can swim in 1-2 ft surf conditions without much problem.
Land
Some racecourses are flat; others are hilly. Some are just plain tortuous, designed to test your physical and mental fortitude.
If you enjoy mountain beauty, you’ll find plenty of races along the mid-Atlantic Blue Ridge mountains or the southern California Sierra Nevada or Coastal ranges.
If you enjoy the sultry south and salt spray, you can find triathlons along the Carolina Outer banks.
Some of the most beautiful and scenic North American triathlon racecourses include:
- IRONMAN 70.3 Coeur d’Alene, Idaho
- Santa Barbara Long Course Triathlon
- IRONMAN 70.3 St. George, Utah
- IRONMAN 703. Lake Placid, New York
Shout out: I ran the Half Iron race in Edisto Island, South Carolina, surrounded by forests filled with gnarled live oaks draped in Spanish Moss and dotted with cabbage palms. It was lovely, and I highly recommend the course for anyone wanting to race flat and fast!
Of course, you can also go international, and enjoy everything from the Swedish Alps to the Hobbit Shire in New Zealand.
Season
Spring and fall are ideal triathlon seasons!
In most of the country, summer is too hot for long-distance racing events. April – May and October – November are the best months. October may be the peak month – that’s when the Ironman 70.3 championship is held in St. George, Utah and the Ironman championship is held in Kailua-Kona, Hawai’i.
You can search the Ironman race calendar here or the USAT sanctioned events calendar here.
Essential Outdoor Skills
What outdoor and survival skills should I master before embarking?
Unlike most other outdoor adventures, racing an Ironman 70.3 isn’t a self-supported event. So there’s very little risk of freezing to death while camping or fighting off a hyperphagic grizzly bear.
However, a few outdoor skills are in order:
- Basic outdoor first aid: Either you or a training buddy could be injured miles from help while training (fair warning: I sprained my ankle 1.7 miles from the nearest trailhead). You should know the symptoms and remedies for heat exhaustion, hypothermia and sprained injuries.
- Swimming. More on that later. You should also know how to behave in open water, like how to signal for help (float on your back and raise one arm straight above your head).
- Bike maintenance. You’ll need to be pretty good at changing tires. If you’re super handy, you might also learn how to adjust front and rear derailleurs, grease your wheel hubs, and true a wheel.
Numbers to remember
is the standard swim leg cut-off time
0
min
is the standard bike leg cut-off time
0
min
is the standard race cut-off time
0
m
Safety & Risk
Is this adventure for you?
Warning!
Spending time in the Great Outdoors can be hazardous. Inclement weather, broken gear, poor judgment, failing transportation, freak accidents, bad luck and Acts of God can befall you at any time. You participate in adventure at your own risk.
As outdoor adventures go, running a long-distance triathlon is pretty safe. You’ll do a lot of training indoors, and during the race, safety watercraft accompany swimmers during the first leg. Plus, there are usually aid stations every mile during the final half marathon.
Unless you crash your bike (you were wearing a helmet, weren’t you? WEREN’T YOU?!!), you aren’t in danger of many accidental injuries.
Your bigger problem may be overtraining, stress and fatigue injuries, like IT band syndrome, shine splints or swimmer’s shoulder.
Thankfully, preventing overuse injuries isn’t too difficult.
- Ease into any new physical training. Don’t push hard for at least 5-7 day of training, more if you’re older.
- Warm up thoroughly before exercise and stretch afterwards. Don’t run cold!
- If your body says to rest, REST. A good night’s sleep and lots of water (with a little ibuprofen) can work wonders.
Beyond overuse injuries, your other danger is chafing.
Don’t laugh – bad chafing can cause more bleeding and discomfort than a bike crash! Don’t run or cycle in untested gear. And get some Body Glide or petroleum jelly to protect your privates.
- Wear a bike helmet!
- Rest, sleep, stetch, and ease into training.
- Know the sign of heat exhaustion and hypothermia.
- Use nasal rinses to prevent sinsusitus from lake water swims.
DO'S
- Tell someone where you're training and when you'll return.
- Carry a spare tire, tire levers, bike pump while on long rides.
- Wear lots of petroleum jelly or other skin lubricant.
- Wear sunscreen while you swim!
DONT'S!
- Don't run or cycle in new, untested gear!
- Overtrain too fast, too soon.
Wildlife
What animals can I expect to encounter?
It’s hard to say what, if any, animals you’ll encounter while training or racing.
The ones to be concerned with are the ones in the water. If you’re swimming in the ocean, you need to be aware of jellyfish, which can pack a powerful sting (pour vinegar on the affected area).
On land, your greatest nemesis might be squirrels. Many a cyclist has skidded to a halt and flew over their handlebars trying to avoid a panicked squirrel.
P.S. If you’re really lucky, you might get to swim alongside dolphins during the race!
Fitness & Training
What is the recommended level of fitness?
It’s an old adage, but true:
You don’t rise to the level of your expectations; you fall to the level of your training.
It almost goes without saying you need to be able to swim 1.2 miles, bike 56 miles, and run 13.1 miles in order to finish a Middle Distance triathlon.
But there’s more to it. You need to be able to do it relatively fast.
There are cut-off times in every race. While certain courses may vary, the standard cut-off times are :
- Swim cut-off time: 1:10 minutes
- Bike cut-off time: 5:30 minutes
- Finish cut-off time: 8:00 hours
Some races may also specify a cut-off time for the first half of the run.
That means, at a bare minimum, you need to do:
- 3:20/100 yard swim
- 13.3 mph bike
- 13:00 min/mile run
These times assume some length for transitions.
So quite frankly, you need to be in excellent shape. Running a half marathon at the end of the race is like running a full marathon when fresh.
Training and preparation exercise regimen
I’m not here to give you a play-by-play training program. You can find them all over the web, like this one here.
Personally, I hate following step-by-step training programs. And unlike many triathletes, I didn’t have 15-20 hours a week to train. I had about 10, on average. Some weeks, I trained as little as 5-6 hours; others, I did as much as 13-15.
Here’s what you need to know in order to successfully complete a Half Iron race on just 10 hours (or less) of training per week:
Avoid the junk miles.
You’ll get much more out of a 3 x 5k run at a 7:20 min/mile pace rather a single leisurely 15k. Use high-intensity and moderate-intensity exercises to get more out of shorter (50-90 minute) training sessions.
If you’re into the numbers, you should train based on your heart rate zone, which varies based on your maximum heart rate. And a good personal trainer will tell you the optimal schedule for varying your heart rate training to achieve maximum cardiovascular efficiency.
Or you can follow this simple list:
- Level 1: Can hold a conversation, sing a verse
- Level 2: Can push out a full sentence, cannot sing
- Level 3: Can speak one or two words at a time
- Level 4 (V02 Max): Cannot speak, just breathe
Your training should be split 60/30/10 between Levels 3/2/4. Don’t waste time in level 1.
Bike, then run, then swim.
You’ll spend almost half the race on a bike. Cycling, unlike running, requires a high level of muscular power output. Your training your muscles, not just your lungs.
So make the bike your priority. Build up those quads!
Secondly, do “brick” sessions when you bike and then run. It’ll teach you how to run when your legs feel like they’re filled with cement.
Unless you just love the pool, dont’ spend too much time in the water. A lot of training only results in a small performance in the water. Once you can swim the 1.2 miles in 45-55 minutes or so, move on.
Swim correctly!
There a bajillion ways to swim freestyle. Not all are well-suited for open water or triathlon racing.
If you’re a new simmer, like I was, then I found the following four YouTube channels to be INCREDIBLY helpful.
They’ll teach you all about how to streamline in the water, how to efficiently catch and pull, how to breathe in open water, and how to note waste energy while kicking.
Here’s what I’d add or highlight:
- Your kick ain’t sh*t! As a runner, you probably have tight ankles, so the purpose of your ick is only to rotate your body and prevent your legs from sinking. So don’t overdo it.
- Speed comes from technique. Don’t waste energy pulling too hard. Just swim smooth. Use that leftover energy to squeeze 10 minutes out of the bike rather than two minutes out of the swim.
- You’ll probably forget to practice sighting. I did. And I probably swam an extra 0.25 miles because I kept swimming towards the beach or out to open sea rather than swimming straight at the swim buoys!
- A snorkel might be legal! While not legal in sanctioned IRONMAn competitions, the USAT does allow the use of snorkels! You can use a swimmer’s snorkel (which goes up the middle of your face) with a purge valve for open water. You’ll look like the Monster from the Black Lagoon, but if you’re concerned about mastering the art of side breathing, try out a snorkel.
Don’t forget the miles
If you only have 10 hours a week, most of your time will be spent in 60-90 minute sessions, probably before or after work. Those sessions will be mostly made up of moderate- to high-intensity cycle workouts.
If you get bored, don’t feel bad about throwing in the occasional weightlifting session! Deadlifts, squats and lunges are great for building up leg strength.
If you don’t have time for a full workout, doing a 30-minute calisthenics workout – pushups, pullups, crunches, burpees, squats and lunges – is a great time-saver. Personally, I highly recommend doing sets of 50-100 bodyweight squats and lunges. It’ll quickly build up your muscular stamina.
But the truth is, you can’t avoid the long hauls forever. You need to subject your body to the occasional 4-hr bike ride or 2-hr run to adapt to the stress and the exhaustion. You have to teach your body how to burn fat, not just carbs.
As a rule, aim for one long-distance workout per training week, with two long-distance workouts per week during the last 3-4 weeks. Plan on tapering off those last 5-10 days to give your body a chance to recuperate.
There’s no reason to run a full 70.3-mile race before race day, but you should have finished 3-4 10+ mile runs and 45+ mile rides before the final event. You can’t train your body how to push hard for 5-8 hours on 90-minute training sessions, no matter how hard those sessions may be.
Road Cycling
Get on that saddle! And try out real pavement, sometimes. You’ll need to strengthen your triceps and neck muscles to comfortably ride a road, touring or racing bike.
Open Water Swimming
Nothing but experience prepares you for the feeling of swimming in deep, murky, cold, fish-infested waters. Get used to it, and soon you’ll love it!
Running
Don’t just run on treadmills – run outside! It strengths your hamstrings far more than a treadmill, and varied terrain can also strength your ankles.
Gear Guide
What gear do I need for this trip?
A triathlon is a gear-intensive event. It sounds simple, but you’ll spend several hundred (or thousand) dollars before it’s all over!
With that said, a word of caution: Don’t waste your time with super-expensive triathlon gear like tri suits, racing bikes, and their ilk. You can finish a race just fine without them. My rule of thumb: Don’t buy anything you’ll only use once.
Required Gear
- Swimming googles! Get a mirrored or polarized pair for open water swimming.
- Swim cap. Most races will provide you one of a certain color. You can also wear your own underneath.
- Running shoes (break them in before the race!)
- Use elastic laces so you don’t have to tie your shoes during the race.
- Don’t fret too much about the brand. I ran the race in a $19.99 New Balance pair of shoes.
- Road bike and helmet.
- Get a pair of entry-level smooth racing tires! Don’t ride on anything knobby or low-pressure. Reducing the unsprung weight is way more important than shaving a few pounds off the bike as a whole.
- You’ll also need two water bottle cages, water bottles with sports squeeze tips, a spare tube, mini pump, tire levers, patch kit, and a seat bag to carry everything in.
- Don’t waste money on cycling shoes or aero bars. Those are for the pros. If you want a more solid foot fit, use plastic toe cages rather than clipless pedals.
Supporting Gear
- Wetsuit: Allowed in most triathlons with water colder than 78 degrees. Recommend full or partial-length “spring” suit no thicker than 3mm. A 2mm or 3/2mm hybrid best.
- Trisuit or athletic wear. Personally, I eschewed the trisuit and completed the race wearing men’s compression shorts and a cycling jersey. Super comfortable, had pcokets, lightweight, breathable, and all for less than $50.
- Petroleum jelly or some other lubricant. Apply liberally to nipples, armpits and nether regions before and after the swim.
- Sport socks. Some pro athletes don’t even use socks, but I find a good pair of sweat-wicking quarter-length sport stocks are invaluable.
- Energy gels. Your body absorbs gels and liquids much faster than solids, so stick with Hammer gels or GU Energy gels. Save the solids for aftewards.
Accessories & Apps
- Snorkel. If allowed, you might consider a Finis swimmer’s snorkel. You’ll also need a nose clip since you won’t always have positive pressure through your noise.
- Swim buoy. If you swim in open water, you’ll need an orange swim buoy to let people know where you are!
- Ear plugs. If you hate getting water in your ears while swimming.
- Fanny pack. Because how else are you going to carry a backup pair of goggles while swimming??
- Sunglasses or transition prescription glasses.
- Sweatband. Don’t let your eyes sting!
- Trip computer or watch.
- Race belt. If you think 30 seconds will make or break your race, you can buy a belt to attach your running race number rather than safety pinning it to your shirt.
- Backpacks or bags for your transition zones!
Finances & Budget
What are the costs associated with this adventure?
Not gonna lie – a triathlon isn’t a super cheap event. It tatkes a lot of gear (see above), and you usually have to travel to an event, maybe rent an AirBnB, plus pay for race fees and swag, etc.
But you don’t have to spend $8,000 on a fancy-schmancy carbon fiber bike, either. You can get away with $500 total if you shop smart!
Gear & Products
Price:
4/5
The big expense is definitely the bike.
If you’re looking to do a half ironman on the cheap, you can avoid most of the doodads and knickknacks.
- Running shoes: $30
- Swimming googles: $12
- Trisuit (used): $50
Ebay is your best friend for used trisuits and wetsuits, which can be bought for 70+% off!
Good sources for used bikes include Craigslist, Facebook marketplace. You can get cheap new bikes from BikesDirect and other wholesale trailers. Avoid bikes from retailers like Walmart and Target – they are not much good.
However, I do recommend swapping out the stock tires for a decent pair of lightweight smooth racing tires over treaded cruiser tires. That alone can easily improve your time by 10-20 minutes!
Be aware that most anything labeled “triathlon” costs twice as much as the similar generic version.
Food & Nutrition
Price:
2/5
You’ll need hammer gels for the race, plus a few to try out beforehand so you know they agree with you. Cost: $50 for a pack of 24.
Also recommend some Gatorade or other sports drink high in electrolytes rather than just water. Figure an extra $5-$10.
Plus, you’ll need the traditional pre-race night-before pasta dinner! Enjoy the experience: Eat out at a restaurant or at the race-sponsored event. Cost: $25.
Transportation
Price:
2/5
Triathlon races are available all over the country. Transportation costs are up to you.
When at the race, you will need a vehicle to transport you and your gear. You may need to rent a vehicle if flying to the race destination.
Accommodations
Price:
3/5
Most triathlons are near urban centers or tourist destinations with plenty of housing and housing options, including hotels, hostels, resorts, private rentals, etc.
Lodging typically begins at $75 a night.
It may be difficult to find camping or other cheap accommodations while in the area.
Miscellaneous
Price:
3/5
You will need to pay a race entry fee. A common price is about $250-$350 for the race, per person. Some events are promoted as fundraisers for charitable organizations, in which case the entry fee can be twice as much!
If racing in USAT-sanctioned event, you will also need a USAT membership, which is $15 for a one-day license or $50 for a year.
Savings Tips
Triathletes are gear freaks. They LIKE to buy gear. Don’t listen to the guy who says a race belt “is a necessity, people!” It’s not. WHen I raced, I beat athletes on $3,000 triathlon bikes. My bike cost $373 (it was a scratch n’ dent sale).
Insider Tips
Here's what most people don't know!
- Transitions are the fourth leg of the race. Practice and rehearse them ahead of time. Aim to get in and out in five minutes or less. In particular, don’t get stuck unzipping your wetsuit or airing up your bike tires!
- Nutrition is the fifth leg of the race. Consume carb-heavy calories and electrolytes every half hour of the race, more if needed. And by the end of the race, perhaps your only motivation will be to get to the cold, sugary Gatorade at the next aid station!
- You need to know the rules about drafting before racing. If you broke this rule (or others) you’ll get time penalties – or get disqualified! Here’s a link to the USAT competitive triathlon rules.
What does no one tell you?
Run with a friend! I raced with my brother, and it made the training experience so. much. more enjoyable! Plus, there’s nothing like having someone else to cheer for at the finish line (or better yet, be cheered for).
FAQ
Uhhh … why wouldn’t you? Pre- and post-race activities are 492,482,002 times better with friends and family! Plus, you need people cheering you along the way.
Minimum age is 18, although there are youth-only events. No maximum age – in fact, most participants are in their 40s and 50s, and I saw 70+ year olds running the race!
Race organizers typically locate bathrooms at the transition areas. Hopefully, Mother Nature doesn’t call while you’re on the bike.
See Notes on transportation in the Finances & Budget section.
See notes in the “Where and When to Go?” section.
