What is the difference between your Half Marathon time vs your Half Ironman time? Or what should it be?
A question I often field as a coach—how should a half marathon PR translate into a 70.3 run time? It underscores a triathlete’s need to understand the beast that is the 70.3—a challenge that’s not merely an addition of disciplines but a complex puzzle of training, pacing, strategy, mental strength and fitness.
The Real Deal on Pacing Across Disciplines
At a baseline, expect your 70.3 run time to tick up by about 5-8% from your half marathon PR.
With a very important caveat – IF you are bike fit and have fuelled and paced well on the previous two legs of the race.
Triathlon doesn’t respect your standalone race times without demanding something extra. If you’re smashing a 1:45 on open roads, brace for a 1:49 to 1:54 when you hit that same distance in a 70.3. This time change is the toll paid for the swim and bike legs—it’s the tax on transitioning sports, not just shifting gears.
Why Your Triathlon Run Differs
Here’s why your 70.3 feels like a different beast compared to the half marathon:
- Cumulative Fatigue: Triathlon is the ultimate endurance sport. It’s about managing your reserves through each leg to unleash your potential on the run. Each discipline eats a bit of your energy pie, leaving you to manage what’s left for the run.
- Strategic Pacing: Triathlon pacing is an art form. Mismanage this, and you’ll pay the price. It’s about knowing when to hold back and when to hammer down, ensuring you don’t burn out before the final leg.
- Nutrition Complexity: This isn’t just a race; it’s a day-long battle that demands a fueling strategy that matches the prolonged effort. Getting your race nutrition dialed in is critical to avoid bonking and to power through each segment effectively.
Here is an idea of how your times should translate if pacing, fitness going in and nutrition have gone well:
- 1:15 HM ➜ 1:19 to 1:23 in 70.3
- 1:30 HM ➜ 1:34 to 1:39 in 70.3
- 1:45 HM ➜ 1:49 to 1:54 in 70.3
- 2:00 HM ➜ 2:04 to 2:11 in 70.3
- 2:15 HM ➜ 2:19 to 2:26 in 70.3
Strategy to Hit Your Marks
Falling short of your 70.3 expectations based on your half marathon times? Time to recalibrate. Here’s how:
- Precision Coaching: I’m biased but as a coach, who has their own coach – Customized coaching goes beyond generic plans. It’s about dissecting your performance, optimizing your strengths, and systematically improving your weaknesses.
- Simulated Pressures: Train as you race. Incorporate brick workouts and simulations that not only test your physical endurance but also challenge your mental resilience under race-like conditions.
- Mental Resilience Training: Mental toughness can make or break your race. We focus on building your mental resilience, teaching you how to maintain focus, manage stress, and push through the pain barrier when everything in you wants to quit.
Conclusion
Every second counts, every strategy matters. Understanding how your standalone race efforts translate into triathlon gives you a competitive edge.
Ready to transform potential into performance? Let’s talk, feel free to book a free consultation or shoot me an email at jennacaer@mna-coaching.com . Because in triathlon, as in life, there’s no reward without risk.