Author of "The Triathletes Training Bible" and "The Power Meter Handbook" Joe Friel will give you tips on how to race the Boulder 70.3 triathlon. Come and listen to one of the premier coaches in the sport to learn about the course and how you can have your best race.

1. How to Nail the 70.3 Bike & Run
by Joe Friel

2. “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.”
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3. 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.
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4. 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.
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5. 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.”
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6. The 2 Keys to 70.3 Bike Performance
Proper Intensity Proper Pacing (compete & complete)
• Power: IF 0.70-0.85 Ÿ Power: VI <1.06
• Heart rate: ~z2-3 Ÿ Heart rate: No spikes >2 zones
• RPE: 5-7 (0-10 scale) Ÿ 50-40-30-20-10 Rule
• “Hold back 5-10%” Ÿ Think “steady”
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7. Compete: Primary Training Ability
Muscular Endurance
• Long intervals
• Just below lactate/functional threshold (z3-4)
• Short recoveries (4:1)
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8. Muscular Endurance Workout
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9. Complete: Primary Training Ability
Aerobic Endurance
• Steady endurance
• Zone 2
• Power/Pace: Observe relative to HR (“Decoupling” and “Efficiency Factor”)
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10. Aerobic Endurance Workout
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11. Aerobic Endurance Workout
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12. 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).
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13. 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 Ÿ Try to negative split – conservative start
• Heart rate: ~z2-3 (drifting) Ÿ Think only of this mile
• RPE: 5-7 (0-10 scale)
• Run “how you feel”
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14. Run Training Abilities
Muscular Endurance (compete)
Ÿ Long intervals (or steady state)
• Just below lactate/functional threshold (z3-4)
• Short recoveries (4:1)
Aerobic Endurance (compete & complete)
Ÿ Long duration
Ÿ Zone 2 heart rate
Ÿ Steady
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15. Other Keys to 70.3 Performance
Bike-to-run transition
Ÿ Get to efficient & conservative run tempo quickly and easily
Equipment
Ÿ Especially aerodynamics on bike & bike fit
Race-day nutrition
Ÿ Must be practiced at race intensity, approaching race duration
Anticipated race-day weather conditions
Ÿ Especially heat, humidity & wind
Course
Ÿ Especially climbs, descents & corners
Altitude
Ÿ ~2% loss of aerobic performance per 1000 ft gain (unadapted)
Mental
Ÿ Always patient, determined, positive.
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16. Bike & Run
Workouts
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17. Key Race-like Bike Workouts (Build)
INTERVALS (compete):
3h with 3-6 x 20min at race intensity (5min rec) + 15min T2 run
Ÿ Rehearse equipment, nutrition, course, conditions
HILL REPS (compete):
3-8 x 5-12min on a hill at 90% FTP (~HR z4)
Ÿ 20-40min total interval time
AEROBIC THRESHOLD (complete):
3h ride primarily in zone 2 + 15min T2 run
Ÿ Rehearse equipment, nutrition, course, conditions
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18. 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)
Ÿ Rehearse equipment, nutrition, course, conditions
AEROBIC ENDURANCE (compete & complete):
1.5-2h run with 60-90min HR z2
Ÿ Rehearse equipment, nutrition, course, conditions
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19. 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
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20. 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
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21. Resources
For more triathlon training advice:
Visit blog.trainingpeaks.com and JoeFrielsBlog.com
© 2013 TrainingPeaks. All rights reserved.