Note ... The tips and advice below must first be tried out during a training before you apply this in a competition!

The distances of an Ironman70.3 are 1.9 km of swimming, 90 km cycling and 21.09 km of running.

Triathlon name Swim Bike Running distance
Sprint 0.5mi (750m) 12.4MI (20km) 3.1mi (5km)
Olympic distance / 5150 0.93mi (1.5km) 24.8MI (40km) 6.2MI (10km)
ITU LONG 1.86MI (3km) 49.6MI (80km) 12.4MI (20km)
Half Triathlon / Ironman70.3 1.2MI (1.9km) 56MI (90km) 13.1mi (21.09km)
Entire triathlon / Ironman 2.4MI (3.8km) 112mi (180km) 26.2MI (42.195km)

The longer the distance, the longer you want to keep the carbohydrates for the last part of the competition. So in the first hours you will try to move on fat burning as much as possible. A 100% fat burning will never take place so during that period you will certainly need carbohydrates to supplement the energy supply.

A number of half triathlons / Ironman70.3 will be sponsored by a sports food brand. Ask the organization which brand this is so that you can practice with it. For example, an Ironman is sponsored by Enervit† With such distances (and therefore also for the entire triathlon), find out where the drinks are and how this is arranged (topping up of water bottles or changing water bottles). They also often have a sequence of drinks at the Ravitailling posts. Know this one, because before you know it you have the wrong drink in your hands !!

The preparation phase for the competition is of great importance here. The glycogen stocks in your body must be completely supplemented and you must also have your moisture management in order (see sprint triathlon for more info)

The disadvantage of this distance (and even more with the entire triathlon) is that you have a long swimming part where you can take little energy. Try to waste as little energy as possible with this discipline, and stay out of the hustle of the other swimmers. For example, you can also take a gel with you in the sleeve of your wetsuit. You can take this halfway by lying on your back and quickly taking the gel. Be so nice to put the packaging back in your sleeve and not to leave in the water. You will easily earn back the 10sec that you have lost with this ...

With the substitution (where you have an extra water bottle) you also take a few bites from an energy bar that you have there.

Cycling is the ultimate moment to add energy to the body again and especially to get the moisture management in order. Make sure you have enough sports drink with you (preferably a bottle with thirst quencher and a bottle with energy drink). So also know what the organization is organized ...

Furthermore, you can, for example, attach gels on your top tube of the bike with painting tape so that you can easily loosen it while cycling. Calculate how long you have been working. You have to take 70 to 90 grams of carbohydrates per hour. This can be done through gels, sports drink and bars. So go calculating what takes in and at what time.

Take a look at the back of that sports nutrition. With an Ironman70.3 we often already have 6 isotone gels with us, supplemented with 2 bars and 2 water bottles with sports drinks.

While running it is advisable to use the drinking station of the organization and to alternate water and sports drink here. First ask the organization what they offer because this really differs from competition to competition. If you do not trust it, you can always bring sports drinks yourself. Science in Sports has made a handy 400ml bottle for this that easily fits in your hand. We personally take 4 isotone gels with us if the gels of the organization do not fall well.

The same applies to the recovery as to the sprint triathlon. Try to take a recovery drink within 30 minutes of the effort. Such a recovery drink is a combination of proteins (building material for the muscles), electrolytes and carbohydrates. These elements are the basis for a good recovery. After 60 minutes we recommend that you take a proteinereep to support the recovery.

As soon as it is somewhat possible, you can switch to normal food again (not too fat and preferably no alcohol).

Try to drink 1 to 2 water bottles with electrolytes in the hours after the game and certainly also the next day. Taking up your moisture management will promote your recovery in the hours that follow this is certainly recommended in warm weather.