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70.3 Race Week Timeline

6 min read 5 sections Race Week

A 70.3 race week is shorter and sharper than full Ironman prep, but no less critical. You have fewer moving parts to manage—one shorter car journey, typically same-day registration, and a four-hour window instead of nine—but the same principles apply: rest, nutrition, and logistics. This timeline breaks down your week so you arrive ready to execute.

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Why 70.3 race week is different from full Ironman

01

A 70.3 is long enough to hurt if you show up tired or under-fuelled, but short enough that a bad taper won't destroy you. You can race a quality 70.3 on five days of light training — the main difference is that your nutrition plan is simpler and you do not need the same level of special needs preparation.

Most 70.3 events are one-day registration, which means your race week feels less logistically dense than Ironman. But do not let that lull you into being unprepared. A missed nutrition cue still costs you fifteen minutes on a 90-minute bike leg.

Sunday to Tuesday: prepare and train

02

Sunday is your last day with meaningful training volume. A moderate brick or a longer swim keeps the system engaged without over-taxing recovery. Use the afternoon to lock in logistics: accommodation confirmed, registration done online if available, and race guide downloaded.

Tuesday is a light activation day — a 20-minute jog or short swim — and the day to begin your first pass at packing.

01

Sunday: last moderate session (brick or swim).

02

Download race guide and review swim entry/exit procedure.

03

Check accommodation and arrival logistics.

04

Download bike and run GPX files.

05

Tuesday: 20-minute activation swim or run only.

06

Lay out and photograph all race kit.

● Race Preprr

Import your 70.3 GPX files into Race Preprr to visualize the bike and run route. At this distance, knowing where the climbs are helps you plan nutrition timing.

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Wednesday and Thursday: carb loading and finalise kits

03

Wednesday marks the start of carbohydrate loading. For a 70.3, you do not need to be as aggressive as full Ironman — a modest 20-30% increase in carb proportion at each meal is enough. Focus on low-fibre carbs: rice, pasta, white bread, and potatoes rather than wholegrain or raw veg.

By Thursday evening, all T1 and T2 bags should be fully packed and checked. Tyre pressures, helmet, timing chip, race number, and all nutrition should be accounted for.

01

Wednesday: increase carb portions; avoid fibre and raw vegetables.

02

Confirm nutrition stock: gels, bars, hydration tabs, special needs items.

03

Thursday: finalise T1 bag (helmet, sunglasses, bike shoes, gloves).

04

Finalise T2 bag (run shoes, visor, race belt, any run nutrition).

05

Check bike tyres and brakes a final time.

06

Set race morning alarms.

● Race Preprr

Use Race Preprr to map your nutrition cues directly on the course. For a 70.3 bike, you might take gels at km 15, 30, and 45, which becomes clear when you see them on the elevation profile.

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Friday (race day minus 1): rest and register

04

Friday is typically same-day or Friday-morning registration for 70.3 events. Attend registration, collect your timing chip and race pack, and take notes at any brief held. Then do nothing. A 10-minute swim or jog if you feel you need to move; otherwise rest.

Pre-race dinner by 18:00 — familiar carbs, low fibre, nothing new. Early to bed.

01

Complete race registration (usually Friday morning).

02

Collect timing chip and race pack.

03

Walk swim start and exit if venue open to public.

04

Pre-race meal by 18:00 — keep it simple.

05

In bed by 21:00.

Race morning: three hours to start

05

Wake 3 hours before your race start. Eat a familiar, easily digestible breakfast 2.5-3 hours before the gun — porridge, toast, banana, whatever you have practised. Arrive at the venue with time to transition calmly and warm up for 10-15 minutes.

A 70.3 typically has much smaller waves than full Ironman, so the venue will be less chaotic. Use that to your advantage: set up methodically and find a quiet spot to focus.

01

Eat breakfast 2.5–3 hours before swim start.

02

Arrive at venue 60 minutes before race start.

03

Set up T1 and T2 transitions calmly.

04

Warm up with a 10-minute jog or easy swim.

05

Sip electrolytes in the 15 minutes before start.

● Race Preprr

Export your Race Preprr brief as a PDF the night before so you have your nutrition plan, course map, and timing targets on your phone for easy reference on race morning.

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