Key thoughts for Half Distance Racing

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It seems as though 70.3 has become the hottest distance in triathlon these days.  You get all the pomp and circumstance of the full distance at IM branded events, but get the benefit of half your weekends back without the 6 hour rides and marathon run training.  There are still local (non-IM-branded) half-distance races, often at considerable discounts from branded races.  Following are some thoughts from my long experience coaching athletes at this distance, as well as my own experience racing them.

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1. Respect the distance.  

If you are stepping up from short-course racing, halves seem like an easy choice.  Though the bike and run are a little more than doubled, the swim is only 400m longer than an Olympic and the overall race is generally still a portion of day (rather than the all-day full).  In general, if you are well-trained and experienced at the Olympic distance, it's not too big of a pull to set your sights on a half.  

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**Worried about the step up in swim distance, even though it's only a bit longer than Oly?  Many branded 70.3 races feature current-assisted swims.  You may actually be in the water for a shorter time at a downriver 70.3 swim than you would be for an Oly in a reservoir.  If the swim is a barrier for you, this may be a very good way to introduce yourself to longer-distance racing.

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While half distance is truly "raceable" for a lot of athletes, your result on the day comes down to pacing and related tactics.  If you push too hard early, you're going to pay for it later.  I see this most commonly with inexperienced athletes overbiking and then cracking on the run.  In short course if you don't pace right, you're jogging in the last couple of kilometers.  At half distance, you're going to be walking the last 10k (or 10 miles...).  And unlike at full-distance races, there's not much chance of resetting, refueling, and saving your day.  When the wheels come off at a half, they're off.  If you're getting ready for your first (or one of your first) half-distance races, be conservative on course.

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2. Have a plan and trust your training

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Most people who have the desire could probably get through a short-course race on good looks and youth (if you still have that going for you...else on past glory).  You're going to need more than that to excel at a half.  Follow a training plan that doesn't require you to "cram" for your key event.  Many athletes can typically be well-prepared to step up from short-course to half in 16-24 weeks, depending on the athlete and goal.  Your plan should not just include appropriate builds in volume/distance for the longer bike and run, it needs to put a focus on fueling and hydration while training.  A bottle on the bike and a gel on the run (a decent short-course fueling for many) is not going to do the trick.  Practice as you will race--not just in terms of HR/power/RPE, but also how you will be eating and drinking at that output over time.  Calories and electrolytes are keys to the day, not afterthoughts.  Finally, your raceday plan should include decision points throughout the day.  For example, "If I fell like X, at point Y, I'll decrease/hold/increase, effort to Z."

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3. Don't set time goals

I get it...sub-5 or sub-6 or some other arbitrary number is what you're shooting for. To hit your number, you need to come out of the water in so many minutes and have a bike split of so many hours.  This kind of thinking is what ruins races!  Your finish time is determined by a big variety of factors--a tiny, tiny fraction of which is how fast you want to go.  Instead, set process goals based on inputs--what you directly control.  If your training shows that you can hold certain power over 56 miles and come off with great running legs, then ride those watts.  You'll know what HR/power/RPE you can hold from your training runs (and brick days).  Focus on being disciplined (not aspirational) to those metrics, especially early in the run when you're feeling fresh.  If you're chasing a specific time and come off the bike a few minutes off because of currents during the swim or winds on the bike, you're prone to over-run early to try to stay "on goal" but your preparation and fitness have not changed.  This is a recipe for disaster.

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4. Have fun

I like to say that triathletes are just pain managers.  There's a certain amount of pain associated with racing.  In shorter races, the pain is more intense, but doesn't last as long.  In longer racing, the pain is more dull, but goes on and on.  At long course distances, you have time and ability to think during the races--you'll be out there for four to seven or more hours.  Make a point to focus yourself on the positives.  Race day is a celebration of your fitness and determination. 

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5. Redefine success

It's common in short-course racing to feel as though you "left it all out there" as you come across the line on a PR (or otherwise great) day.  At long course, you'll fell like you left time on the course on a great day.  Why?  See my comment in item 1 about the wheels coming off.  It's tougher to get the pacing right over longer distances.  So what tends to happen is that on a bad day, you're walking at the end of the run.  But on a good day, you'll cross the line and immediately think about where you should have gone harder.  For this reason, it seems like athletes are more often disappointed with good performances at this distance than at any other.  This can take away from the success of the day--and it's unnecessary.  Go in knowing that it takes time to perfect racing 70.3 and you're unlikely to get it exactly right on your first (or any given) try.

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