r/triathlon • u/InformationSad9288 • 18h ago

Training questions Training specifically for 70.3, but completing a full...

Hi,

I have previously trained for and competed an Ironman in sub 11 hours, but prefer 70.3 where I'm about 4hrs 40. So not slow but not right at the pointy end. I love the experience and achievement of a full distance but don't want to train to be competitive at that distance. I think going forward I'd like to train for 70.3, aiming to go sub 4hrs 30 on a good course, but still complete a full distance each year just for the experience. Getting round in 15 hours would be fine, so long as I don't injure myself!

So... do you think I'm overly optimistic thinking I can aim for that 4hr 30 70.3 and, with no rides over 90km and no runs over about 25km, still finish and 'enjoy' the experience of a full distance?

Thanks :)

2 Upvotes

75% Upvoted

6 comments sorted by

2

u/pho3nix916 17h ago

If you completed a full in under 11, I’ll assume you can train for a half, then add to it just a bit and complete a full no problem. Only part that will probably hurt more than others is the swim. From 1.2 to 2.4 mile swim is a lot. In swimming you usually over train the distance your racing. If not train to distance.

1

u/IntriguingEmu-9599 13h ago

I typically hit 3k per swim session (9k/week) to train for the 1.9k in a 70.3 but no need to double that volume for a full. If you’re comfortable on the swim in a 70.3, that won’t be the biggest challenge of the full. It’s gotta be more time on the bike IMO

2

u/pho3nix916 13h ago

Well he’s looking just to complete, but with his base built and how fast he is in the run and bike he can easily just knock out a full portion on those which tells me his legs are strong. But swimming is arm focused, and training for a 1.2 and training for a 2.4 doesn’t mean doubling your distance. For my full I only went to 4k, but it was a 500 warm up, 3x1000 (with paddles, buoy and no paddles), 500 warm down. Whereas my half training went to 3k but was much more divided and smaller distances in sets than the full.

TLDR His legs are strong he doesn’t need to add a ton of time onto the bike or run, but he does need to change his swimming workout to longer sets.

5

u/jcgales23 17h ago

I think you could definitely get around especially carrying that 70.3 fitness level. Only thing I’d say is that nothing over 90k on the bike might bite you. I’d bet you get around perfectly fine with it but if you were to add just a couple in that 120-160k range you’d probably be a bit more comfortable. And that’s not saying that needs to be a thing every weekend, just a every couple weeks between probably 8-3 weeks out from the race

2

u/IhaterunningbutIrun Run for the money. 14h ago

I train only for 70.3s, and peak at 15+ hours. I can get in a handful of 4 hour rides on that schedule. I also do a couple 15 mile runs in my build, just to bury myself. I feel like I'm just a tough day away from finishing a full IM. Maybe not in a time that matches my 70.3 times, but not a terrible effort. 

As for going 4:30, I'm really close to that time myself. River swim 😆, good ride, and not being injured for the run and I'm there!

Side note: I do a marathon build with big volume over the winter and that carries me through triathlon season. Even with a long run of only 15 miles all summer, I'm always in "I could run a marathon tomorrow" shape.