70.3 race week: the 7-day checklist.
Race week is where confidence either compounds or unravels. This is the exact protocol I take athletes through in the seven days before a 70.3 — from the final hard session to the moment the cannon goes off.
- →Last hard session is 7 days out. After that, short and sharp only.
- →Day before: bike check, gear lay-out, carb load, light shakeout, in bed by 9:30pm.
- →Race morning: eat 3 hours before start. 100–120g carbs, low fiber, finished caffeine 60 min pre-swim.
- →On the start line, you don't need a new plan — you need to execute the one you already trained.
Monday–Tuesday (T-6 / T-5).
Last opener-intensity sessions. Bike: 60 min with 4×3 min @ race power. Run: 40 min with 5×1 min @ 5K. Swim: 1,500–2,000m with race-pace 100s. After today, volume drops every day until race morning.
Wednesday–Thursday (T-4 / T-3).
Travel days if needed. Short easy spins (30 min), easy 20–30 min runs, technique-only swim. Start carb intake — add 1–2 extra servings per meal. Hydrate aggressively with electrolytes if traveling by plane or to a hot climate.
Friday (T-2).
Athlete check-in, bike check-in. Rack the bike, walk the transition, visualize swim exit → T1 → bike mount, dismount → T2 → run start. Eat normal dinner, sleep matters more than the bike rack position.
Saturday (T-1).
20–30 min run with 3–4 × 20-second strides. 15 min easy spin. Final gear check: wetsuit, goggles, helmet, bib, chip, race kit, nutrition for bike (laid out gel-by-gel), run flask, sunscreen, body glide. Lay everything out the night before. Carb-front-load all day, low fiber. Lights out by 9:30pm.
Sunday — race morning.
Up 3:15 before swim start. Breakfast: 100–120g carbs (oats + banana + honey or rice + jam), 500ml fluid with electrolytes. Caffeine 60–75 min before. Top up: 30g carbs 20 min before swim start (gel + sip water). Walk to transition early, pump tires, set bike computer, jog 5 min, stride 2×30s. On the start line: the work is done. Execute the plan.
The mental script.
Swim: smooth, sighting every 6 strokes, no panic if contact. T1: methodical, no rush. Bike: hold IF 0.78–0.82, eat every 20 min on the bike, never push the hills. T2: feet in shoes, hat, go. Run: first 5K is 10s/mile slower than goal — let the legs come to you. Last 5K is when you collect on every long brick you did in training.
FAQ
How much should I taper for a 70.3?
Most age-groupers benefit from a 10–14 day taper: volume drops 30–50%, intensity stays. Drop one workout per discipline in the final week and protect sleep above everything.
What should I eat the day before a 70.3?
Carb-front-load — 7–10g/kg of bodyweight in carbs across the day, low fiber, low fat. Hydrate with electrolytes. Dinner before 7pm so digestion finishes before sleep.
Should I do a shakeout the day before?
Yes — 20–30 min easy run with 3–4 strides, then 15 min easy spin to check the bike. Skip the swim unless you need to test a new wetsuit.
Want a 70.3 race plan built for you?
I'll build your race-week protocol, pacing plan, and nutrition timing around your numbers and your course. Apply for 1:1 coaching.
Boston-based · Trilingual EN/PT/ES · RRCA · USAT · TrainingPeaks L2 · 12× Boston qualifier