Ben
94 kg to 81 kg
13 kg lighter by the time he raced Swansea 70.3, and 11 minutes quicker at the Cardiff 10k than the year before.
70.3 coaching / Half Ironman
70.3coaching.
Half Ironman coaching for the 1.9 km swim, 90 km bike and 21.1 km run. Your coach sets every session to your own numbers, plans the food around it and builds the whole season towards your race.
The distance
Pace it.Don't guess it.
A 70.3 is long enough that the bike decides your run. The swim is 1.9 km, usually in open water, then 90 km on the bike, then a half marathon on legs that have just ridden it. Ride too hard and that half marathon gets very long.
So every session is set to your own watts and paces, worked out from your thresholds, and lands in your Garmin calendar and on your watch. You get to know your race effort on the bike and on the run well before race day, and when your thresholds move, your numbers move with them.
Strength sits in the same plan, from the same coach.
1.9. 90. 21.1.
Where you're coming from
Your first 70.3.Or your next.
From zero
Never raced? Plans start at beginner, with swims built for people new to the pool. Our beginner triathlon coaching page covers where that starts.
From sprint or Olympic
Already raced the shorter distances? Tell us what you've done when you apply. Your first plan is written from your answers, and a test week sets your zones.
On the way to Ironman
Plenty of people use a 70.3 as the step to the full distance. When you're ready for that, see Ironman coaching.
Race day
Race day.Already planned.
A 70.3 is hours of racing, so fuelling is part of the plan, not an afterthought. In the app, race day sets out your fuelling hour by hour, your total carbs and fluid, and a brief from your coach.
Over that many hours the small things add up: what you eat and drink, and when, and how hard you ride the first hour.
The season view counts down to it, so every block in between has the race at the end of it, with a taper to take you into race week.
Skulpt clients
Swansea 70.3.Two stories.
Ben had run the Cardiff 10k the year before. Anthony started from zero, in his fifties. Both raced Swansea 70.3 with Skulpt.
Anthony
From zero to 70.3
In his fifties, Anthony went from zero to Swansea 70.3, and from 100 kg to 82 kg. Ironman Wales followed in the same year.
Questions
70.3, answered.
Is a 70.3 the same as a half Ironman?
Yes. 70.3 is the total distance in miles: a 1.9 km swim, a 90 km bike and a 21.1 km run, half of a full Ironman.
Can a 70.3 be my first triathlon?
It can. Plans start at beginner, and Anthony went from zero to Swansea 70.3. Tell us where you are now when you apply.
Will my numbers change through the build?
Yes. Your watts and paces come from your own thresholds and move when they do. You check in every week, your coach replies, and the next block moves with you.
What do I eat in the build?
Your coach sets it: low, medium and high carb days worked out from your training, with the meals for each. More on triathlon nutrition coaching.
Apply for coaching
Bookedyour 70.3?
Tell us the race, your week and your watch. It takes two minutes. Nothing booked yet? Apply anyway and tell us what you have in mind.