Half Ironman
7 things to expect from your first 70.3 triathlon
From the day before your first 70.3 event up until the afterglow of finishing, these are the things to remember so you can enjoy the day as much as possible.
So you've signed up for your first Half Ironman. The prospect of a 1.9km/1.2 mile swim, a 90km/56 mile bike ride, and a 21.1km/13.1 mile run, for a total of 70.3 miles can look pretty daunting at first glance, but now the wait is over. The question remains - what can you expect on the run up to the event?
The most important thing here is just to trust in your training and preparation. Doing your first middle distance triathlon will be one of the most challenging and rewarding endurance experiences. Remember, everyone around you on the day will be willing you on; from fellow competitors to marshalls and supporters.
The good news - you’re in the hands of one of the best organisers out there. Your job is just to make sure you follow their process and you’ll get super support throughout the event.
1. Pre-race admin:
The day before the race you will have to register, take part in the pre-race briefing and drop your gear at transition. Make sure you plan your movements for the day and have a clear idea of what clothing and nutrition you want to leave for the race day. It’s best to visit these places only once in order to avoid queues and hanging around!
2. Race briefing:
The race briefing is your best friend. The organisers will let you know about any last changes to the course or helpful tips about what to look out for and what to expect when you’re out racing. These are crucial for putting your mind at ease for the challenge ahead. Take a notebook in for any important facts you need to remember.
3. Help is always around:
Whether you’re on the swim, bike or run, Ironman always have helpful marshalls that deal with any problems. Rest assured that at every point during the race help won’t be far away to deal with any problems that arrive. Your job is just to trust your training and enjoy the day.
4. Use the official tracking app:
The app is a fantastic tool for those supporting from afar to keep track of you in real time through each stage as well as being a useful way for your supporters to find a spot to cheer you on throughout the course!
5. Make the best of the aid stations:
You will burn up to 5,000 calories by completing a half ironman, so it’s important to keep your body fuelled Throughout the day you will go past plenty of aid stations stocked with everything you need. From energy gels to isotonic drinks, be sure to make the most out of the nutrition on offer to make the experience as fun and competitive as possible.
6. Be prepared for one of the best finish line experiences
Make sure any supporters on the day are ready for you at the finish line. It’s one of the best race finishes you will ever experience and a high five from them as you run down the red carpet will be something you won’t forget. Don’t worry about turning off your sports watch and focus on the moment.
7. Make sure to put some money aside for the merch
Having completed a pretty serious feat of endurance, you'll want a couple of mementos. After finishing, you'll pass through the merchandise tent - there’s some pretty stylish finisher’s items that you can buy to show off what you’ve done. Make sure to keep some money in the bank for those!
13 best 70.3 triathlons in the world
From beginner-friendly routes to the world's most challenging courses, these are the most unforgettable middle distance/half Ironman events in the world.
There is a huge variety of middle distance triathlon events around the world. Whether you’ve signed up for an official half Ironman or an independently organised event, you won’t be able to get away from the 1.9km/1.2 mile swim, 90km/56 mile bike, and 21.1km/13.1 mile run that all 70.3 triathlons require.
Here we’ve chosen our favourite middle distance triathlons, from beginner-friendly routes to the world’s toughest courses. We’ve included 5 from Europe, 3 from North America, 2 from Oceania, and 1 from each of Africa, South America and Asia. Sadly, there isn’t yet a half ironman in Antarctica, but we’ll be sure to keep you posted if ever there is one.
1. Ironman 70.3 Vichy, France
Course: Swim: 1-loop in lac d’Allier; Bike: 1-lap figure-of-eight, 900m/2953ft elevation gain; Run: 1-lap, c.40m/131ft elevation gain
The historic rowing lake forms the focal point of this scenic race, surrounded by Vichy’s iconic center and pretty parks, and the bike course journeys out to spectacular views of the Auvergne volcanoes. After competing for the full 113km, you might want to exploit the fact that Vichy is known as the Queen of Spa towns, and treat yourself to a sports massage.
2. The Brutal Half, Wales, UK
Course: Swim: 2-loops in Llyn Padarn lake; Bike: 2-lap, 1514m/4966ft elevation gain; Run: 1x5.mile lap of lake, then up and down Mt. Snowdon, 972m/3190ft elevation gain
There are not many full distance triathlons that can boast almost 1000m of elevation gain on the run section, let alone a middle distance triathlon. There’s no doubt where the race got its ‘Brutal’ name. Climbing Wales’ highest mountain after the chilly lake swim and arduous bike will be a serious challenge for your legs, heart, and mind, but you’ll be able to brag about finishing for years to come.
3. Challenge Walchsee Middle Distance, Kaiserwinkl, Austria
Course: Swim: 1-loop in Lake Walchsee; Bike: 2-laps, 1140m/3740ft elevation gain; Run: 5 laps, 132m elevation gain
Part of the Challenge Family race series, this race is popular for its friendly atmosphere, stunning surroundings, and challenging bike course. The swim takes place in the pure waters of Lake Walchsee, and then the bike journeys up into the tough Wilder Kaiser mountain range. The scenic Kaiserwinkl region rewards the climbs with spectacular views, and then the run around Lake Walchsee is mercifully flat.
4. Ironman 70.3 Staffordshire, UK
Course: Swim: 1-loop in Chasewater reservoir; Bike: 1-lap 756m/2,481ft elevation gain; Run: 2.5-laps, 176m/578ft elevation gain
Set in the heart of the West Midlands, this 70.3 benefits from the stunning surroundings of the Cannock Chase area of outstanding natural beauty. It is a particularly good course for beginners, with a relatively flat, rolling course. The run pays two visits to Stafford Castle, before finishing in the historic Market Square where you are guaranteed a warm reception in the town centre.
5. Half X Triathlon, Cumbria, UK
Course: Swim: 1-loop in Lake Windermere; Bike: 1-lap, out and back, 2800m/9186ft elevation gain; Run: 1 lap out and back, 1079m/3540ft elevation gain
This race claims to be mile-for-mile the toughest triathlon in the world, and looking at the stats it’s hard to disagree. The bike route is quite frankly brutal. It takes in 6 of the UK’s steepest road passes, all of which have sections of gradient over 20% (and some up to 33%). If that hasn’t emptied your legs sufficiently, then the run section is unlikely to leave anything left in the tank, with four significant climbs through the Lake District, culminating at the top of Fairfield Peak.
6. Ironman 70.3 Mont-Tremblant, Canada
Course: Swim: 1-loop in Lake Tremblant; Bike: 1-lap 900m/2953ft elevation gain; Run: 1-lap, 476m/1562ft elevation gain
Despite its challenging terrains, this is one of the most visually stunning triathlons on the circuit. Lake Tremblant has calm, pristine waters, the bike course passes through forests and mountains, and along beautiful rivers, and the run takes you through Mont-Tremblant Old Village, past a waterfall and along the banks of the lake. It’s no wonder that triathletes come from all around the world to compete in this bucket list 70.3.
7. Ironman 70.3 St George, USA
Course: Swim: 1-loop in Sand Hollow Reservoir; Bike: 1-lap, 1078m/3537ft elevation gain; Run: 1-lap out-and-back, 386m/1267ft elevation gain
This 70.3 is famous for having the iconic red rocks of America’s Southwest as the backdrop. The bike route takes you up through Utah's Snow Canyon State Park for a challenging climb adorned with breathtaking views, and then the run mixes the nature of the Red Cliffs Desert Reserve with city views and a finish in downtown St George.
8. Savageman 70, Garrett County, USA
Course: Swim: 1-loop in Deep Creek Lake; Bike: 1-lap, 1078m elevation gain; Run: 1-lap out-and-back, 386m/1267ft elevation gain
The swim and run sections of this triathlon are stunning and relatively simple, but the main draw of this Maryland event is the bike course. There are several tough ascents, especially the Westernport Wall, where you can earn a named brick in the road if you complete the climb unscathed and which has an average gradient of 25%, peaking at a dizzying 31%. What goes up must come down, and many of these climbs lead to technical descents.
9. Ironman 70.3 Western Sydney, Australia
Course: Swim: 1-loop in Penrith Lake; Bike: 2-laps 422m/1385ft elevation gain; Run: 1.5-laps out-and-back, 63m/207ft elevation gain
This course gives you the best Sydney has to offer. The event takes place from the Sydney International Regatta Centre, which was home to rowing and canoeing in the 2000 Olympics. The swim is in the famous Penrith Lake in front of grandstand support and the bike course is flat and fast, with stunning views of the Blue Mountains. All of this, before the run takes in the Nepean River along the scenic Great River Walk. Running a half ironman has never been so pleasant.
10. Ironman 70.3 Taupo, New Zealand
Course: Swim: 1-loop in Lake Taupo; Bike: 1-lap 344m/1129ft elevation gain; Run: 2-laps out-and-back, 34m/111ft elevation gain
Swim in Australasia’s largest freshwater lake, cycle surrounded by mountains featured in the epic Lord of the Rings films, and enjoy the highest ranked ‘Overall Run Experience’ of all Ironman 70.3 events. This iconic course is one of the flattest on the circuit, so is a great opportunity for a PB, making it a favourite amongst professionals.
11. Ironman 70.3 South Africa, Buffalo City
Course: Swim: 1-loop in East London’s harbour off Orient Beach; Bike: 1-lap 1497m/4911ft elevation gain; Run: 2-laps out-and-back, 281m/922ft elevation gain
Despite being on the Wild Coast, the swim is protected by breakwaters so the waters should be calm. The bike route is challenging, with rolling hills, but you are then rewarded with a run section that offers stunning coastal views and enthusiastic crowds. This is a great event for those wanting to mix their exercise with tourism, as there is plenty to be seen in the surrounding area before and after race day, such as Nahoon’s Bat Cave and miles of beaches.
12. Ironman 70.3 Maceió, Brazil
Course: Swim: 1-loop at Pajucara Beach; Bike: 1-lap c.100m/328ft elevation gain; Run: 3-laps out-and-back, c.70m/230ft elevation gain
The northeast of Brazil is one of the most beautiful settings for a triathlon event imaginable. The clear emerald waters and white-sand of Alagoas' coastline give Maceió the name ‘Water Paradise’. The course is gentle, allowing athletes to take in the breathtaking views of the Atlantic Ocean, and there is sure to be an unforgettable beach party once you finish.
13. Israman 113, Eilat, Israel
Course: Swim: 1-loop at Royal Beach; Bike: 1-lap 1895m/6217ft elevation gain; Run: 1-lap, 99m/325ft elevation gain
After swimming in the Red Sea, the bike route heads on to route no.12, with steep climbs overlooking the Gulf of Eilat and Arava Valley. The first half of the run is entirely downhill, which sounds pleasant but will be a test for your calves, before the course flattens out along the coast and enters the sailing club for a raucous finish. The main challenge on the course is the weather conditions: several sections are particularly windy, and in previous years the race has seen rain, hail, sand storms, and extreme cold.
The list of best 70.3 triathlon events:
- Ironman 70.3 Vichy, France
- The Brutal Half, Wales, UK
- Challenge Walchsee Middle Distance, Kaiserwinkl, Austria
- Ironman 70.3, Staffordshire, UK
- Half X Triathlon, Cumbria, UK
- Ironman 70.3 Mont-Tremblant, Canada
- Ironman 70.3 St George, USA
- Savageman 70, Garrett County, USA
- Ironman 70.3 Western Sydney, Australia
- Ironman 70.3 Taupo, New Zealand
- Ironman 70.3 South Africa, Buffalo City
- Ironman 70.3 Maceió, Brazil
- Israman 113, Eilat, Israel
5 training tips for a Half Ironman
Here our some bits of advice anyone can use to make their Ironman training more efficient and enjoyable.
Training for a Half Ironman (aka Ironman 70.3 or Middle Distance Triathlon) should be fun. And it definitely shouldn’t take over your life. Follow these five steps to ensure you enjoy your half iron experience as much as possible.
1. SET YOUR GOAL
First thing first, work out what you want to get out from this experience.
Do you want to smash pbs and qualify for world champs? Or is this more of a game of survival; you want to get around the course with a smile on your face and be able to enjoy some post race beers at the end?
Once you’ve made this decision, it’s time to put together a training plan.
2. MAKE A PLAN
Whether you’re uber scientific about this; or you just mentally sketch out the days and time slots that you’re able to train – the key here is that you set out something that works to your schedule and you are able to find a routine.
As a minimum you should be doing three 1 hour sessions during the week and then use the weekends for the longer sessions. You need to understand that if you are racing for five to seven hours, you should also have trained to go that long; so don’t hold back on the weekend training.
Even with a base level of fitness, you should give yourself at least 6 weeks to train and your training should gradually build up in intensity so as to avoid injury.
3. FIND A TRAINING BUDDY
Friends are the ones who motivate you to leap out of bed in the morning. Especially during the winter months. And a long weekend training session is best shared; particularly when it comes to the cafe stop for coffee and cakes.
If you haven’t signed up to this race with a mate, consider joining a triathlon club – there are plenty around. You’ll have lots of questions along the way, so it’ll be a real help to have people around you who know what they’re talking about.
4. MIX IT UP
Make sure you mix up your training – focusing on both your strengths and weaknesses – but also make it fun by adding variation to your sessions, both in terms of intensity but also locality.
Be it running around a track, through fields, or simply as a commute to work; cycling on a watt bike in the gym, around the park or along county roads; swimming in your local swimming pool, in the sea, or in the lake.
The 70.3 includes some long distances, but in some sessions it will help to work on speed and power rather than just stamina. Sprint cycles and Fartlek runs are particularly useful for working on both your aerobic and anaerobic systems. They also mean you can have a good, quick workout and open up some valuable free time.
Variety is the spice of life and ironman training is one hell of a lot more fun if you keep things interesting for yourself.
5. DON’T FORGET ABOUT NUTRITION
In an Olympic distance race you can get away without paying much attention to nutrition, but try that in a Half Ironman and you could be in trouble.
You should use your training to work out how many calories per hour you should be taking on board; and also to determine what works best with your stomach. Energy gels react badly with some people; and you don’t want to leave it to race day to find out you’re one of them!
On race day, you will need to be consuming slow energy-release carbohydrates such as flapjacks for the long time period, as well as salty foods such as pretzels for the amount you’ll sweat out, so it’s vital to have practiced this beforehand. Keep hydrated with electrolyte drinks or hydration tablets which have carbohydrates and sodium in.
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