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Half Triathlon / Ironman 70.3

Note ... the following tips and advice should first be tried out during training before you're going to use in a match!

The distances of Ironman70.3 his 1.9 km swim, 90 km bike and 21,09 km running.

Triathlon name swim away Bicycle distance running away
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)
Whole triathlon / Ironman 2.4mi (3.8km) 112mi (180km) 26.2mi (42.195km)

The longer the distance, the more you want to keep the carbs for the last part of the race. So you will try to move in the first hours of fat burning as much as possible. A 100% fat burning will never happen so in that period you will certainly need carbohydrates to replenish energy stores at.

Some Half triathlons / Ironman70.3 will be sponsored by a sports brand. Check with the organization which brand it is so you can practice with it. For example, an Ironman is sponsored by Enervit. Looking at such distances (and hence also for the entire triathlon) from where the drink stations are and how it is regulated (refill water bottles or changing bottles). They often have an order drinks at the feeding stations. Know this well, because before you know it you have in your hands the wrong drink !!

The preparation for the competition is of great importance. The glycogen stores in your body must be fully completed and to have your fluid balance before you order too (see sprint triathlon for more info)

The disadvantage to this distance (and even more in the entire triathlon) is that you have a long swim part where you take your little energy. Try in this discipline as little waste of energy, and stay out of the hustle of the other swimmers. You can also take such a gel in the sleeve of your wetsuit. This can take up halfway through lie on your back and quickly take to the gel. Be here be kind enough to put in your sleeve off the package again and not leave the water behind. The 10s you've lost this you will easily recoup later in the game ...

When the switch (where you've got a spare bottle) also take a few bites of an energy bar that you're lying there.

The cycle is to add the ultimate time to get back energy to the body and especially to bring the moisture in order. Make sure you have enough sports drink with you (preferably a bottle with thirst quencher and a bottle of energy drink). Do therefore what the organization is organized ...

Furthermore you so gels eg. Attaching your top tube of the bicycle with masking tape so that you can make this easy loose while riding. Calculate how long you're doing. Per hour you should take 70 to 90 grams of carbohydrates too. This can be done by means of gels, sport drinks and bars. So go take charge what and when.

Look on the back of the sports nutrition .. In a Ironman70,3 we often have 6 isotonic gels with us, plus two bars and two bottles of sports drink.

While running it is advisable to use the beverage station organization and here water and sports drink off switch. Inform previously had to organize what they offer because it really is different from match to match. If you do not trust, you can always bring your own sports drink for example. Science in Sports has a handy 400ml bottle here that fits easily in your hand. Personally we take four isotonic gel with the gel if the organization does not fall well ..

The same applies to the recovery as for the SprintRiatlon. Try to take a recovery drink within 30 minutes after 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 protein tip to support the recovery.

As soon as it is somewhat possible, you can easily pass on normal food (not too grease and preferably no alcohol).

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

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