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Welcome to the Clubhouse! Over the past two years I’ve written over 100 newsletters, sent over 500,000 e-mails, and there’s now 18,000 of you passionately opening every newsletter each Sunday at 9am.

I’ve been asked over again to create more content, and this is why today I’m launching The Clubhouse.

Every Saturday at 9am you’ll receive The Clubhouse in this slightly different format to the Sunday newsletter. It’ll be longer form and allow me to write more and give you even more value.

There will be some subscriber exclusive content moving forwards, to help support the growth of Threshold Performance Club even further. You can unlock this through becoming a paid member, or, for free if you refer 10 new readers! You can refer people via the link below. Thank you!

So, thank you for your continued support reading every week, it means a lot.

And onwards to the first drop in the Clubhouse.. how should you actually train for your first Ironman 70.3?

Preparing for Your First Ironman 70.3: A Scientific and Holistic Approach

The Ironman 70.3 triathlon is among the most challenging endurance events, demanding proficiency in swimming, cycling, and running over a combined distance of 70.3 miles. Success in this race is not merely a function of fitness but the culmination of months of structured training, sound nutrition, and mental preparation. This essay aims to provide an exhaustive guide to preparing for your first Ironman 70.3, underpinned by scientific principles and evidence-based strategies. By exploring the physiological, nutritional, psychological, and technical aspects of preparation, this guide aspires to equip you with the tools to approach the race with confidence and the mindset of an elite athlete.

The Foundations of Endurance Training

At the heart of triathlon preparation lies endurance training, which builds the aerobic capacity to sustain prolonged effort and the muscular durability to resist fatigue. The concept of periodization is central to effective training, rooted in the work of sports scientist Tudor Bompa. Periodization involves dividing the training cycle into distinct phases—each with specific goals—to optimize physiological adaptation while preventing overtraining.

The training plan for an Ironman 70.3 is typically structured over 16 to 24 weeks, beginning with a base phase to build foundational aerobic fitness and technical proficiency in each discipline. This is followed by a build phase, where intensity increases to improve lactate threshold and muscular endurance. The peak phase focuses on race-specific training, including long workouts and "brick" sessions that simulate transitions between disciplines. Finally, the taper phase allows for recovery and supercompensation, ensuring that the body is fully prepared for race day.

Understanding training intensity is crucial to maximizing adaptation. Exercise intensity is often categorized into five zones based on heart rate, pace, or power output. Zones 1 and 2 represent low-intensity efforts that build aerobic capacity, while Zones 4 and 5 involve higher intensities that develop anaerobic capacity and lactate clearance. Research supports the "polarized training model," where 70–80% of training is performed at low intensity (Zones 1–2) and 20–30% at high intensity (Zones 4–5). This approach minimizes injury risk while maximizing gains in aerobic and anaerobic fitness.

Training Across the Three Disciplines

Swimming

Swimming is often the most technically demanding discipline for new triathletes. Unlike cycling or running, where cardiovascular and muscular endurance dominate, swimming performance is highly influenced by technique. Minimizing drag and maximizing propulsion are essential, as inefficient strokes can lead to excessive energy expenditure.

Drills such as catch-up stroke, fingertip drag, and sculling help refine technique by improving body position and stroke mechanics. Interval training, such as 10 x 100 meters at 90% effort with 1-minute rest, develops speed and anaerobic capacity. Longer swims of 1,500–2,500 meters at Zone 2 effort enhance endurance. Open-water practice is non-negotiable, as it acclimatizes you to race conditions, including sighting, drafting, and managing waves or currents.

Cycling

Cycling is the longest segment of the race, often accounting for 50–55% of total race time. It requires a balance of aerobic endurance, muscular strength, and efficiency in aerodynamic positioning. Training on the bike focuses on two key metrics: Functional Threshold Power (FTP) and aerobic endurance. FTP represents the highest average power you can sustain for an hour and serves as a benchmark for setting training zones.

Long rides in Zone 2 (60–70% of FTP) are the cornerstone of cycling preparation, promoting fat oxidation and muscular endurance. Threshold intervals, such as 4 x 10 minutes at 85–90% FTP with 5-minute recoveries, improve power output at race pace. VO2 max intervals, such as 6 x 4 minutes at 105–120% FTP with equal recovery, develop anaerobic capacity and increase efficiency at submaximal intensities.

Aerodynamics play a crucial role in cycling efficiency. Triathletes must practice riding in the aero position to reduce drag and improve speed. A properly fitted bike is essential, as poor biomechanics can lead to discomfort or injury over long distances.

Running

Running after the swim and bike presents a unique physiological challenge, as it requires the body to shift from cycling-specific muscular activation to running-specific patterns. This transition is compounded by muscular fatigue and glycogen depletion, making it critical to train under simulated conditions.

Long Zone 2 runs, progressing to 90 minutes or more, form the foundation of running preparation. These sessions enhance capillary density and mitochondrial function, improving the body’s ability to sustain aerobic effort. High-intensity intervals, such as 8 x 400 meters at 90–95% effort with 90 seconds rest, develop speed and fatigue resistance.

Brick workouts—combining cycling and running in a single session—are indispensable. For example, a 90-minute bike ride followed by a 30-minute run at race pace helps the body adapt to the neuromuscular demands of transitioning between disciplines.

The Science of Nutrition and Hydration

Nutrition is a cornerstone of triathlon training, with implications for both performance and recovery. Energy requirements during training can exceed 3,000–4,000 kcal per day, depending on volume and intensity. Carbohydrates are the primary fuel for endurance exercise, as they are metabolized more efficiently than fats or proteins. Daily carbohydrate intake should range from 5–7 g/kg of body weight, increasing to 8–10 g/kg on high-volume days. Protein intake of 1.6–2.0 g/kg supports muscle repair and recovery, while fats, at 0.8–1.0 g/kg, provide a secondary energy source and aid hormonal balance.

During long training sessions, carbohydrate supplementation is essential to maintain glycogen stores. Research recommends consuming 60–90 grams of carbohydrates per hour, delivered through a combination of gels, bars, and sports drinks. Hydration is equally important, with fluid needs varying based on sweat rate, temperature, and humidity. A general guideline is to consume 500–750 ml of fluids per hour, including electrolytes to replace sodium lost through sweat.

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Recovery and Injury Prevention

Recovery is where adaptation occurs. Insufficient recovery undermines the benefits of training and increases the risk of overtraining syndrome, characterized by fatigue, decreased performance, and hormonal dysregulation. Sleep is the most powerful recovery tool, with 7–9 hours per night recommended for athletes. Active recovery sessions, such as light swimming or cycling, promote blood flow and reduce muscle soreness.

Strength training is a critical component of injury prevention. Functional movements like squats, lunges, and deadlifts strengthen key muscle groups, while core stability exercises enhance balance and reduce strain on the lower back. Foam rolling, dynamic stretching, and yoga can address muscle tightness and improve flexibility.

Monitoring fatigue is essential to avoid overtraining. Metrics such as resting heart rate, heart rate variability (HRV), and subjective ratings of perceived exertion (RPE) provide insight into recovery status. A sudden increase in resting heart rate or a significant drop in HRV may signal the need for additional rest.

Mental Preparation and Race Psychology

Mental resilience is often the determining factor in endurance racing. The psychological demands of an Ironman 70.3 include managing pre-race anxiety, maintaining focus during transitions, and pushing through fatigue in the latter stages of the run.

Visualization is a powerful tool for mental preparation. Athletes should regularly rehearse race-day scenarios, imagining smooth transitions, efficient pacing, and overcoming challenges. Goal-setting, using the SMART framework, provides a roadmap for training and racing. For example, breaking the race into smaller segments, such as completing each discipline within a specific time, makes the task more manageable.

On race day, positive self-talk can help combat doubt and fatigue. Phrases like "I’ve trained for this" or "One step at a time" reinforce confidence and persistence. Focus techniques, such as counting strides or monitoring breathing, help maintain concentration during moments of discomfort.

Race Day Execution

Race day is the culmination of months of preparation. A successful race hinges on meticulous execution, beginning with a well-practiced transition setup. Each piece of gear should be arranged logically, minimizing time spent in transitions.

Pacing is critical; starting too fast can lead to early fatigue. The swim should be steady and controlled, the bike effort kept at 70–75% of FTP, and the run approached conservatively in the early miles. Nutrition and hydration strategies practiced in training should be adhered to, ensuring that energy levels remain stable throughout the race.

Training for your first Ironman 70.3 is a journey of physical, mental, and emotional growth. By adhering to the principles of periodization, mastering the demands of each discipline, fueling your body with precision, and cultivating mental resilience, you will be well-prepared to tackle race day with confidence. This guide has aimed to provide a scientific, holistic framework for your preparation, empowering you to achieve your goals and embrace the transformative experience of triathlon racing.

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Below is a comprehensive 12-week Ironman 70.3 training plan. The structure adheres to a progressive periodization approach, beginning with aerobic base building, followed by intensity-focused efforts, and culminating in race-specific preparation and tapering. Each week balances volume and intensity across swimming, cycling, and running, alongside strength training and recovery.

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Ironman 70.3: 12-Week Training Plan

Key Principles

• Intensity Zones: Guided by heart rate (HR), power (cycling), or pace (running).

  • Zone 1: Recovery (<60% HRmax)

  • Zone 2: Aerobic endurance (60–70% HRmax)

  • Zone 3: Tempo (70–80% HRmax)

  • Zone 4: Threshold (80–90% HRmax)

  • Zone 5: VO2 max (>90% HRmax)

• Weekly Format: Includes 3 swims, 3–4 bike rides, 3 runs, and 1–2 strength sessions.

• Rest/Recovery Days: Critical for adaptation and minimizing injury risk.

Weeks 1–4: Base Phase

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