Half Ironman Race Week: Final 70.3 Preparation Guide

Half Ironman race week focuses on reducing training volume by 50-60%, finalizing nutrition and gear, and mentally preparing for your longest race distance.

The hay is in the barn. Race week is about arriving at the start line fresh, confident, and ready to execute your race plan.

Race Week Overview

Daily Focus

Training During Race Week

Volume Reduction

Daily Training Schedule

Sunday (-7 days):

• Final long session (if not done Saturday)
• 2-2.5 hours, easy effort
• Last intensity work

Monday (-6 days):

• Easy swim, 25-30 min
• Technique focus
• Stay loose

Tuesday (-5 days):

• Easy run, 20-25 min
• 4-6 strides at race pace
• Keep legs moving

Wednesday (-4 days):

• Easy bike, 35-40 min
• Spin easy
• Check bike is working perfectly

Thursday (-3 days):

• Easy swim, 20 min
• Optional: 10 min easy jog
• Minimal activity

Friday (-2 days):

• Complete rest
• OR 10-15 min easy jog
• Mental preparation focus

Saturday (-1 day):

• Complete rest
• 10 min easy jog (optional)
• Final race prep

Learn more: Triathlon Taper Guide

Carb Loading Protocol

Why Carb Load for 70.3

Daily Carb Targets

Best Carb Loading Foods

Choose:

• White rice, white pasta
• White bread, bagels
• Pancakes, waffles
• Bananas, fruit juice
• Potatoes (without skin)
• Sports drinks
• Low-fiber cereals

Avoid:

• High-fiber foods
• Whole grains
• Raw vegetables
• Beans, legumes
• Fatty foods
• Spicy foods

Sample Carb Loading Day (-3)

Race Week Logistics

If Traveling

Book early:

• Flight arriving 2-3 days before
• Hotel near race venue
• Ground transportation
• Bike shipping/rental if needed

Pack smart:

• Carry-on: Race kit, nutrition, essentials
• Checked: Bike (or ship separately)
• Don't forget: Chargers, toiletries

Registration and Packet Pickup

Typical schedule:

• Thursday/Friday: Packet pickup
• Friday/Saturday: Bike check-in
• Friday evening: Race briefing

What you'll receive:

• Swim cap
• Bib number
• Timing chip
• Athlete wristband
• Race swag

Equipment Checklist

Bike Check (Do by Wednesday)

• Tires inflated, no damage
• Brakes working
• Gears shifting smoothly
• Chain lubed
• Computer working
• Aerobar position correct
• Bottles fit properly

Race Bag Packing

Swim:

• Wetsuit
• Goggles (2 pairs)
• Swim cap (race-provided)
• Body Glide
• Earplugs (optional)

Bike:

• Helmet
• Bike shoes
• Sunglasses
• Cycling kit (if not tri suit)
• Nutrition (gels, bars)
• Filled bottles
• Spare tube, CO2, tire levers

Run:

• Run shoes
• Race belt + number
• Hat/visor
• Gels for run
• Socks (if changing)

General:

• Tri suit
• Sunscreen
• Towel
• Post-race clothes
• Phone, ID, money

Day Before Race

Morning

• Light breakfast
• Easy walk or 10 min jog (optional)
• Review race plan
• Confirm logistics

Midday

• Rest
• Stay off feet
• Hydrate well
• Light lunch

Afternoon

• Prepare all gear
• Lay out race morning outfit
• Charge devices
• Review transition setup

Evening

• Early dinner (5-6 PM)
• Familiar foods
• Moderate portion
• Hydrate but don't overdo
• Early to bed (even if you can't sleep)

Race Eve Meal

Good choices:

• Pasta with simple sauce
• Rice with grilled chicken
• Pizza (not too heavy)
• Pancakes

Include:

• Carbohydrates (main focus)
• Moderate protein
• Low fat
• Low fiber
• Plenty of salt

Race Morning Timeline

4 Hours Before Start

• Wake up
• Use bathroom
• Start hydrating
• Light movement

3-3.5 Hours Before

• Eat breakfast
• Familiar foods
• 150-200g carbs
• Continue hydrating

Sample breakfast:

• Oatmeal with banana
• White toast with honey
• Orange juice
• Coffee (if normal routine)

2-2.5 Hours Before

• Arrive at venue
• Parking/shuttle
• Use bathrooms (lines!)
• Body marking

2 Hours Before

• Set up transition
• Rack bike
• Lay out gear
• Mental walkthrough

1.5 Hours Before

• Final transition check
• Use bathroom again
• Light snack (banana, gel)
• Start wetsuit routine

1 Hour Before

• Wetsuit on (if applicable)
• Light warm-up
• Easy jog, arm swings
• Bathroom one more time

30 Minutes Before

• Move to swim start
• Final mental preparation
• Stay calm
• Small gel (optional)

10 Minutes Before

• Enter water (if warm-up allowed)
• Few easy strokes
• Position for start
• Deep breaths

Mental Preparation

Race Week Mindset

Remember:

• Training is done
• You are ready
• Trust the preparation
• Execution is all that's left

Visualization

Spend 10-15 minutes daily visualizing:

• Successful swim start
• Strong, steady bike
• Determined run finish
• Crossing the finish line

Managing Nerves

Normal race week feelings:

• Anxiety
• Restless sleep
• Heavy legs
• Self-doubt

These are normal. Every athlete feels them.

Race Day Mantras

Prepare 2-3 phrases:

• "I trained for this"
• "One mile at a time"
• "Trust the process"
• "I am an Ironman"

Race Morning Troubleshooting

Can't Sleep Night Before

• Don't panic
• Rest even if not sleeping
• One night of poor sleep won't hurt
• Adrenaline will carry you

Nerves/Anxiety

• Deep breathing
• Stick to routine
• Focus on process, not outcome
• Remember why you're here

Weather Changes

• Check forecast regularly
• Prepare for multiple conditions
• Adapt race plan if needed
• Race is on regardless

Equipment Issues

• Have backup plan
• Bring spare goggles
• Know bike mechanic location
• Stay calm, solve problems

You're Ready

After months of training, this is your moment.

Remember:

• Execute your plan
• Stay in the present
• One discipline at a time
• Enjoy the experience

See you at the finish line.

Related Resources

• 70.3 Calculator - Final time check
• Half Ironman Nutrition Plan - Race day fueling
• Triathlon Taper Guide - Taper science
• Half Ironman First Timer Guide - Full preparation guide