5 Ways to Crush Your First 70.3
5 Ways to Crush Your First 70.3
Your first Ironman 70.3 is an exciting and thrilling challenge. To help you cross that finish line with confidence, here are five essential tips to set you up for success.
1. Build Your Bike Base 6 Months to a Year Before
The bike leg is the longest part of a 70.3 and building a solid bike base is crucial. Start this process 6 to 12 months before race day by getting outside and riding regularly. Join a group ride to help you stay motivated and consistent. Group rides also provide an opportunity to develop critical bike-handling skills that you just can’t get on a trainer.
Practice riding in a pace line, reaching for your water bottle without looking, stopping and starting smoothly, and handling sharp turns. These skills are essential for both safety and efficiency on race day. Remember, the more comfortable and skilled you are on the bike, the more you can leverage this portion of the race to your advantage.
2. Get Out in the Open Water Often
Swimming in open water is a whole different ball game compared to the pool. The lack of walls, the feeling of vastness, limited visibility, and the unpredictability of waves can be intimidating. That’s why it’s crucial to practice in open water as often as possible leading up to your race.
Familiarize yourself with the sensation of swimming in a wetsuit, sighting landmarks to stay on course, and managing the anxiety that can come with swimming in the open water with a crowd. The more you practice in open water, the more comfortable you’ll be on race day, allowing you to focus on your form and speed rather than battling nerves.
3. Prevent Injury with Mobility, Flexibility, and Strength Training
Injury prevention is key to making it to the start line and finishing your race strong. The athletes I see getting injured most often are not doing good preventive maintenance. Incorporate regular mobility, flexibility, and strength training into your routine to keep your body resilient. Focus on exercises that target the muscles used in swimming, biking, and running, with an emphasis on core stability and joint mobility. (Check out my YouTube channel for tons of sport specific strength training and download my Best Strength Training Exercises for Triathletes here.)
Strength training helps build muscular endurance, which is essential for the long hours of racing. Flexibility and mobility exercises like yoga, PiYo, band work, and dynamic stretching help maintain range of motion and prevent the tightness that can lead to injury. Remember, a strong, flexible body can withstand the rigors of training and racing, reducing your risk of injury.
4. Consistency Always Wins
Consistency is the secret sauce to success in endurance sports. Each workout you complete builds on the last, creating a cumulative effect that leads to improved fitness and performance. On the flip side, skipping workouts can create a snowball effect, putting you further behind and increasing your risk of injury as you try to catch up. Stick to your training plan as much as possible, even when life gets busy. If you miss a session, just get back on track with the next one. Consistency over time leads to steady progress, and that’s what will get you to the finish line.
5. Hire a Coach
Hiring a coach can make all the difference, especially if you’re new to the iron distance events. A coach provides expert guidance, tailors your training plan to your specific needs and goals, and helps you navigate the complexities of 70.3 training. A coach ensures you’re training at the right intensities, progressing appropriately, and peaking at the right time.
Beyond the physical training, a coach can offer invaluable support with race strategy, nutrition, and mental preparation. Having an experienced coach in your corner gives you the confidence that you’re on the right path and helps you avoid common pitfalls. Their experience and insight can make the journey to your first 70.3 smoother and more enjoyable.
By following these five tips, you’ll be well-prepared to tackle your first Ironman 70.3 with confidence. Remember, it’s a journey that requires dedication, consistency, and smart training, but the reward of crossing that finish line is worth every ounce of effort!
Have you thought about hiring a coach for your next iron distance event? Click the purple button below and fill out the short form for a free 15-minute call with Mary to talk about your race goals!
Mary Timoney
Ironman University Certified Coach
USA Triathlon Coach
ACSM Certified Trainer
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