General Discussion Triathlon Talk » Using 140.6 Training program for 70.3 race Rss Feed  
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2018-03-27 5:53 PM

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Subject: Using 140.6 Training program for 70.3 race
I have successfully completed 3 full distance Ironman events (Texas, Cozumel and Austria) and used the same training plan for all three. Hey, if its not broken don't fix it, right? I am planning to do my first 70.3 event - Challenge Daytona in December. Does it make sense to cut my proven-to-work-for-me 140.6 training program in half or do something entirely different? Has anyone done this before? Thanks for reading, and for your input.


2018-03-28 8:42 AM
in reply to: djblair

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Subject: RE: Using 140.6 Training program for 70.3 race

The half and the full are different races.  Yea, you can train using the full plan as you propose.  

I assume the time commitment to train using the full plan is acceptable?

I assume your half performance goals are modest enough to achieve using the full plan?  

If you're really trying to rock the half, you can devote the training time of the full plan but tailor the workouts to optimize performance over the half distance.  

2018-03-28 11:12 AM
in reply to: McFuzz

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Subject: RE: Using 140.6 Training program for 70.3 race
I would say your basic intensity levels should be higher for half the distance. So on a long 5-6 hour ride for the IM distance, your average and/or normalized power might be 180W for example but that's because you've got to run 26.2 miles after that. Whereas for a 70.3 race you might only need to ride 2.5 - 3 hours so your power could be something like 190-200W etc. since you only need to run 13.1 miles off the bike. Your pace in the 13.1 vs the 26.2 should be faster as well.

So as McFuzz mentions, you can devote the full distance training time, but structure the workouts to optimize performance. So a long bike ride would probably not be at the typical IM effort but have segments in there at HIM race pace or higher etc.

Shoot, i'd take the opportunity to cut down my training time and focus on other stuff like sleep


2018-03-28 12:41 PM
in reply to: reecealan

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Subject: RE: Using 140.6 Training program for 70.3 race
Thanks for weighing in on the discussion. Yes, I would be increasing the intensity of the sessions. My thought was not to do same time/distance as the 140.6 plan calls for - but do half of each listed session. Just curious if that would be enough training.
2018-03-28 1:18 PM
in reply to: djblair

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Subject: RE: Using 140.6 Training program for 70.3 race

You could probably halve the long ride and long run, but you probably don't want to halve most of the other workouts.  

2018-03-28 6:14 PM
in reply to: djblair

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Subject: RE: Using 140.6 Training program for 70.3 race

Volume and intensity will be different.  I'd want 3-4 60ish mile rides at or above HIM intensity during the build phase...maybe topping out at 100-110 miles for 3-4 rides over the course of a week.  20-30 miles per week running with a few long runs of 12-14 miles during the build.  8000-12000 yards/week swimming with race specific intervals closer to your race date (ie. 5x400, 4x500, 10x200 - all on short rest).  I know people say it's all about the bike but if you don't have very good swim fitness you won't be able to hit your bike and run numbers.

Matt Fitzgerald's Super Simple 70.3 plan might be worth comparing to your plan... I tended to swim and bike more than he had laid out in the plan...probably should have run more too since I started hurting at mile 8 both times I raced Chattanooga 70.3.

http://www.triathlete.com/2010/09/training/super-simple-ironman-70-3-triathlon-training-plan_12364

 

 

 



2018-03-28 10:50 PM
in reply to: 0

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Subject: RE: Using 140.6 Training program for 70.3 race

No...cutting things down doesn't make sense.  I always seem to race best at shorter distances when I am trained for longer races. For example you don't see many canned 10k running plans that have you do 16-17 mile runs, but I do them because I got used to doing them when I was training for marathons and when I drop them I am not as fast in 10K's or HM's (or even 5K's for that matter).



Edited by BlueBoy26 2018-03-28 10:51 PM
2018-03-29 7:56 AM
in reply to: JoelO

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Subject: RE: Using 140.6 Training program for 70.3 race
Thanks for the link to the Super Simple 70.3 training plan. I did a comparison to my halved full IM plan and the Super Simple plan calls for less time/distance than what I was considering. I won't be starting the 16 weeks until August (Challenge Daytona is early December). I will modify intensity based on the shorter distance. Love the input from everyone!
2018-03-29 10:57 AM
in reply to: djblair

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Subject: RE: Using 140.6 Training program for 70.3 race
All depends on your goals.

70.3 is a different animal than 140.6. You can potentially push a lot harder in parts.

Cutting an IM plan in half will probably work just fine, but if you want to get the best bang for your time, it needs to be a plan specifically for 70.3
2018-03-29 1:15 PM
in reply to: djblair


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Subject: RE: Using 140.6 Training program for 70.3 race

I used IronFit for 70.3 training plan last year and using the IronFit full distance training plan this year and can tell you that the difference I notice is not in the every week/base training but in the long rides, long runs and in the time commitment. The half plan only called for 16 weeks, full is 30 week training plan. So I would keep your base/weekly training very similar and just scale back your long run/long ride and bricks accordingly!
2018-03-29 2:31 PM
in reply to: meggieb

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Subject: RE: Using 140.6 Training program for 70.3 race
What I found that was helpful for 70.3 bike training was doing a bunch of Century rides. Some I would do solo on the TT and some I would join a group on my road bike. The next day would be my long run day which needed to be easy paced anyhow so it worked out well. it didn't help so much for nutrition since I stopped at the SAG's and ate PB&J sandwiches etc. but it was still bike work and it was SOCIAL which made the workout more fun.


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