How should I pace a 70.3?

A useful 70.3 strategy connects the swim, bike and run. Set targets from training you have completed, practice fueling at those efforts and keep room for changing conditions. The bike target must leave a runnable half marathon. A split calculator makes the arithmetic visible; it cannot select your sustainable effort.

What should the first twenty minutes of cycling feel like?

Controlled. Settle after the swim before chasing average speed. Terrain, wind and stops can change speed without changing the effort you should hold.

What does the opening run need?

A pace you can defend after the ride. Use a rehearsed opening effort and check breathing, posture and fueling before you press.

What should I rehearse?

The transition sequence, fueling schedule and response to a missed bottle or aid station. Use the current athlete guide to confirm the supplies and rules.

Where does this guidance come from?

See the source below for the underlying rules or evidence. Practical training advice should be adapted to your experience and circumstances.

Read the source

Use the related calculator

Lahti race preparation First 70.3 guide

Breno Melo

Boston endurance coach since 2015. RRCA, USA Triathlon and TrainingPeaks Level 2 certified. Background & experience.

Published 11 October 2026. Editorial source check: 11 October 2026. Personal coaching review has not been represented as completed.

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