Moving from Olympic to 70.3

What changes when you move to 70.3?

A typical 70.3 combines a 1.9 km swim, 90 km bike, and 21.1 km run. The bike becomes the largest part of the day, so position, comfort, handling, fueling, and pacing deserve more attention. The run begins with much more fatigue than it does in an Olympic race.

Long-course preparation also reaches beyond workouts. You need time for equipment checks, travel, packet pickup, course study, and practising the food and drink you can actually carry or collect on course.

How should you build the longer week?

Increase the long ride and supporting endurance gradually while keeping regular swim and run frequency. Use selected bricks to practise starting the run under control. Recovery should grow with the training; it is not spare time left over after every session is scheduled.

Before registering, map realistic weekly hours against work and family commitments. A race farther away may also add travel days and bike transport. If the plan only works during perfect weeks, the goal or date needs another look.

Why does fueling become a training skill?

A 70.3 lasts long enough that carbohydrate, fluid, and sodium choices can affect both performance and comfort. Generic hourly targets are starting points, not a prescription. Test products, quantities, timing, and weather adjustments in training.

Practise on the bike, where eating and drinking are usually easier, and learn what your stomach tolerates before beginning the run.

Common mistakes when stepping up to 70.3

Avoid making every weekend a simulation, adding long-run distance too quickly, or buying equipment before solving position and comfort. Do not copy another athlete's fueling plan without testing it, and do not assume Olympic pacing will carry over.

Keep reading

• How long to train →
• Fueling during a triathlon →
• Race-day checklist →

Sources and further reading

These references support the general guidance above. Your event's current athlete guide and advice from qualified professionals take priority for your race and health.

• USA Triathlon: choosing a race
• Official 70.3 preparation checklist
• Australian Institute of Sport: sports drinks

Frequently asked questions

How much weekly training does a 70.3 require?

The answer varies with background, goals, course, and phase of training. USA Triathlon coaches cite roughly 7–10 hours per week as a typical range, but some athletes need more or less. Choose a plan that fits your real calendar.

Do I need a triathlon bike for 70.3?

No. A safe, reliable bike that fits you and suits the course can be enough. Comfort, handling, maintenance, and familiarity matter more than owning a specific bike category.

Should I race an Olympic triathlon first?

It is not mandatory, but an Olympic race can give you useful experience with open water, transitions, pacing, and race logistics before the longer commitment.

When should I practise race nutrition?

Begin during appropriate longer training sessions well before race day. Test the actual products, concentrations, carrying method, timing, and weather assumptions you expect to use.