Introduction: If you're reading this, then you're contemplating entering an Ironman 70.3. If you're contemplating it, you should stop right now and do it! Is it hard? Yes. Will you want to stop the entire time? Yes!! Will it be something you remember for the rest of your life?? You know it will be! Challenge yourself, push yourself, never look back!
Level: Challenging
Duration: 12 Weeks
Program Structure: This program is split between 3x 4 week blocks. Each block building on the last.
Week 1 - 4: Easing into the program, focusing on two rides, two runs and two swims per week. Building into 9 hours of training in week three before a much needed rest week.
Week 5 - 8: The program begins stepping up the volume, with two rides, two swims, but four runs! This training block will require 11.5 hours of dedication to complete week 7! Ouch!
Week 9 - 12: The final push before the taper. Weeks 9 & 10 will require competitors to add an additional swim and ride to their training... with three rides, three swims and four runs adding up to 13 hours of solid training! From here, the volume decreases with a structured taper leading into race day!
Digest the program:
Nutrition: To be successful in this program, competitors will need to pay special attention to nutritional requirements. Upping protein intake will be integral, aiming for 30-40g serves, four times per day, while learning to consume valuable carbohydrates during exercise. The body can absorb 60-90g of carbohydrate per hour. Learn this number and how much food or nutrition supplements this equates to.
Hydration & Endurance Guide:
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Don't hold back!