How to Nail the Boulder 70.3

How to Nail the 70.3 Bike & Run by Joe Friel

“The transition to higher training loads must happen gradually to allow the body time to adapt. This is where

athletes typically go wrong. Don’t be greedy.”

© 2013 TrainingPeaks. All rights reserved.

Your Race Goal? A personal best race performance…

For those who train to compete in the race: …approaching your physiological & mental potential.

For those who train to complete the race: …within the time constraints of family, work, & lifestyle.


What’s important…

Compete: In the build period, intensity - not duration (nor volume) - is the primary emphasis.

Complete:

Throughout the training season, duration and frequency are always emphasized.


70.3-Specific Training Philosophy Regardless of athlete type…

•  The race outcome is largely determined on the bike

•  A lackluster run almost always means that bike performance was lacking, not that run fitness was poor

•  For most triathletes, swim performance results from focusing primarily on stroke mechanics – efficiency and effectiveness – not “fitness.”


The 2 Keys to 70.3 Bike Performance Proper Intensity Proper Pacing (compete & complete)

•  Power: IF 0.70-0.85 � Power: VI <1.06

•  Heart rate: ~z2-3 � Heart rate: No spikes >2 zones

•  RPE: 5-7 (0-10 scale) � 50-40-30-20-10 Rule

•  “Hold back 5-10%” � Think “steady”


Compete: Primary Training Ability Muscular Endurance

•  Long intervals

•  Just below lactate/functional threshold (z3-4)

•  Short recoveries (4:1)


Muscular Endurance Workout


Complete: Primary Training Ability Aerobic Endurance

•  Steady endurance

•  Zone 2

•  Power/Pace: Observe relative to HR (“Decoupling” and “Efficiency Factor”)


Aerobic Endurance Workout


Efficiency Factor (EF)

Indicates changes in aerobic fitness

•  As aerobic fitness improves, HR decreases for any given output (power, pace) •  Compare power/pace & HR for similar workouts or workout segments (NP ÷

HRavg) •  Example: 2hr steady ride @ aerobic threshold (low z2)

o  Nov 30 1.63 o  Dec 16 1.62 o  Dec 23 1.69 o  Dec 31 1.67 o  Jan 4 1.70 o  Jan 9 1.87 o  Jan 16 1.85 o  Jan 23 1.84

NOTE: Environmental variables may affect (e.g., heat and altitude).


If you “held back” on the bike…

The 2 Keys to 70.3 Run Performance Proper Intensity Proper Pacing (compete & complete)

•  Pace: IF 0.55-0.75 � Try to negative split – conservative start

•  Heart rate: ~z2-3 (drifting) � Think only of this mile

•  RPE: 5-7 (0-10 scale)

•  Run “how you feel”


Run Training Abilities

Muscular Endurance (compete) � Long intervals (or steady state)

•  Just below lactate/functional threshold (z3-4)

•  Short recoveries (4:1) Aerobic Endurance (compete & complete) � Long duration � Zone 2 heart rate � Steady


Other Keys to 70.3 Performance Bike-to-run transition

� Get to efficient & conservative run tempo quickly and easily

Equipment � Especially aerodynamics on bike & bike fit

Race-day nutrition � Must be practiced at race intensity, approaching race duration

Anticipated race-day weather conditions � Especially heat, humidity & wind

Course � Especially climbs, descents & corners

Altitude � ~2% loss of aerobic performance per 1000 ft gain (unadapted)

Mental � Always patient, determined, positive.


Bike & Run Workouts


Key Race-like Bike Workouts (Build) INTERVALS (compete):

3h with 3-6 x 20min at race intensity (5min rec) + 15min T2 run � Rehearse equipment, nutrition, course, conditions

HILL REPS (compete): 3-8 x 5-12min on a hill at 90% FTP (~HR z4) � 20-40min total interval time

AEROBIC THRESHOLD (complete): 3h ride primarily in zone 2 + 15min T2 run � Rehearse equipment, nutrition, course, conditions


Key Race-like Run Workouts (Build) MUSCULAR ENDURANCE BRICK (compete): 1h bike with last 20-30min at race intensity

- T2 - 90min run with 1-3 x 20min at race intensity (5min rec)

� Rehearse equipment, nutrition, course, conditions AEROBIC ENDURANCE (compete & complete): 1.5-2h run with 60-90min HR z2 � Rehearse equipment, nutrition, course, conditions


Typical Build Period Week (Compete) Monday Recovery (Off or Swim or Bike or Strength) Tuesday Run form strides / Bike easy / Swim Wednesday Run easy / Bike hill reps Thursday Run easy / Bike easy / Swim Friday Recovery (Swim and/or Bike and/or Strength) Saturday Swim / Bike 1h + Run 1.5h intervals (alt week: Run 2h z2) Sunday Bike intervals (alt week: T2 to 15min Run)

Every 3rd-4th week include ~5 days of recovery


Typical Build Period Week (Complete) Monday Recovery (Off) Tuesday Bike easy / Swim Wednesday Run easy / Bike hilly course z2-4 fartlek Thursday Bike easy / Swim Friday Recovery (Off or Swim or Bike or Strength) Saturday Swim / Run 1.5-2h mostly in z2, race-like course/conditions Sunday Bike 2-3h mostly in z2 on race-like course + T2 run 15min

Every 3rd-4th week include ~5 days of recovery


Resources For more triathlon training advice: Visit blog.trainingpeaks.com and JoeFrielsBlog.com


How to Nail the Boulder 70.3

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