Training for a 70.3 or full Ironman race is a monumental challenge, even for seasoned triathletes. Experience doesn’t guarantee a mistake-free journey, and the road to a successful long-distance race can still be full of pitfalls, even for veterans. In fact, experienced athletes may inadvertently develop habits that can hinder their performance, despite years of racing under their belts.
In this blog, we’ll highlight some of the most common mistakes that experienced triathletes make when preparing for a big event like a 70.3 or Ironman, and how to avoid them.
When you've been training for years, it’s easy to think you’re immune to fatigue or burnout. However, long-distance races place a heavy toll on your body, and skipping out on recovery is a surefire way to get injured or stall your progress.
Mistake: Pushing through fatigue or soreness without adequate rest days or recovery weeks.
Solution: Incorporate planned recovery into your training cycle, including lighter weeks every 3-4 weeks, active recovery sessions, and quality sleep. Listen to your body—rest when you need it, even if the training plan says otherwise.
It’s easy to fall into the trap of thinking that more training is always better, especially when preparing for an Ironman or 70.3 race. Logging endless hours on the bike or long runs without a focus on intensity or technique can lead to burnout or injury.
Mistake: Focusing on volume over quality, resulting in junk miles that don’t provide enough physiological adaptation.
Solution: Prioritize quality sessions over sheer volume. Include key workouts that target specific intensities, such as tempo rides, threshold runs, and race-pace swim sets. It’s better to complete targeted, high-quality sessions than to rack up excessive mileage at a lower intensity.
Experienced triathletes often focus heavily on physical training but can overlook the mental endurance required for long-distance races. Ironman and 70.3 races test your mental strength as much as your physical ability, and not training this aspect can lead to struggles on race day.
Mistake: Failing to prepare mentally for the inevitable discomfort and challenges that come with a long-distance race.
Solution: Incorporate mental strategies into your training, such as visualization, mantras, and mindfulness techniques. Practice staying calm and focused during tough training sessions, and develop a race-day mindset that allows you to push through the difficult moments.
Even experienced athletes sometimes get caught up in training and forget to dial in their race-day nutrition and hydration plan. A solid nutrition strategy is critical for long-distance racing, but it’s not something you can wing on race day.
Mistake: Not practicing race nutrition during long, hot or high intensity training sessions or assuming you can figure it out on race day.
Solution: Develop a plan with a sports nutritionist and test your detailed nutrition and hydration strategy during your rides and runs. Practice consuming the same gels, drinks, and foods you plan to use during the race, and adjust based on how your body reacts. Pay attention to your sweat rate and the conditions you expect on race day to ensure you’re fuelling and hydrating appropriately.
For many triathletes, the swim is the least favorite discipline, and it often gets the least attention. This is especially true for experienced athletes who may feel confident they can “just get through” the swim and focus on the bike and run. However, a poor swim can set a negative tone for the entire race.
Mistake: Skimping on swim training and assuming that race-day adrenaline will carry you through.
Solution: Focus on building swim endurance and efficiency. Practice open-water swimming whenever possible to simulate race conditions, and work on pacing and technique in the pool. Include coached swim-focused strength training and drills to improve your form and reduce drag.
It’s common for triathletes to focus on improving their speed and endurance in general, but without a race-specific pacing plan, you can easily blow up during an Ironman or 70.3 race. Going out too fast on the bike or the run can lead to disastrous results later on in the race.
Mistake: Not having a clear pacing strategy for race day, leading to early fatigue and a difficult second half of the race.
Solution: Develop a detailed pacing plan with your coach for each discipline that reflects your fitness level, the course, and environmental conditions. Practice pacing strategies during your long training sessions, particularly on the bike, where many triathletes go too hard and pay the price during the run. Use metrics like heart rate, power (if you have a power meter), and perceived effort to guide your pacing.
Even experienced triathletes can overlook the importance of efficient transitions, especially for long-distance races where they assume transitions don’t matter as much. However, time lost in transitions can add up, and a poorly organized transition can also increase your stress levels on race day.
Mistake: Overlooking transition practice and losing valuable time or making mistakes during the race.
Solution: Incorporate transition practice into your training. Set up mock transitions after brick workouts (bike-to-run or swim-to-bike) and work on smooth, efficient movement between disciplines. Practice taking off your wetsuit quickly, mounting your bike, and switching to your running gear without wasting time.
Experienced triathletes may assume that because they’ve raced many times before, they don’t need to spend much time analyzing the course. However, every race course is different, and failing to prepare for the specific conditions of your event can be a major mistake.
Mistake: Not researching or preparing for the unique challenges of the race course, such as hills, heat, altitude or wind.
Solution: Study the race course and practice on similar terrain. If the bike course is hilly, do hill repeats in training. If it’s expected to be hot, practice running and cycling in similar conditions. Knowing what to expect will allow you to pace yourself better and adjust your strategy on race day.
Many triathletes prioritize swim, bike, and run sessions so much that they skip strength training, especially during the build phase leading up to the race. However, strength training is key to preventing injuries and improving overall endurance.
Mistake: Neglecting strength and mobility work in favor of sport-specific training.
Solution: Incorporate regular strength and mobility sessions into your training plan. Focus on functional exercises that build core stability, improve muscle imbalances, and support your performance in all three disciplines. Consistent strength training can help you avoid injuries and boost your endurance.
The taper is an essential part of race preparation, but some experienced athletes struggle with reducing their training load as race day approaches. Fearing they’ll lose fitness, they either train too hard during the taper or fail to rest properly, leading to subpar race-day performance.
Mistake: Training too hard during the taper or not allowing enough time for rest and recovery.
Solution: Trust the taper process. Reduce your training volume by about 40-60% while maintaining some intensity to keep your body sharp. The goal is to arrive at the start line feeling fresh and ready to perform, not fatigued from last-minute training.
Even experienced triathletes can make mistakes when preparing for a 70.3 or Ironman race, but recognizing and avoiding these pitfalls can make all the difference on race day. By prioritizing recovery, focusing on quality over volume, perfecting your nutrition, and respecting the mental and physical demands of long-distance racing, you’ll set yourself up for a successful and enjoyable race.
Keep these lessons in mind, and you’ll be one step closer to achieving your best performance yet!
Julia Aimers
CSEP Clinical Exercise Physiologist
CSEP High-Performance Specialist
Certified Triathlon, Cycling, Yoga and Swimming Coach
USA Cycling Level 2 Coach
Training Peaks Accredited Coach
A year ago I could only tread water and had not run since childhood. With the amazing Virtual Olympic course, support, guidance, and tips from of all the folks at Team Triumph I've ended the season with my first Olympic distance triathlon under my belt and am hooked! Really looking forward to the 2025 season and even to the hard work over the winter to prepare. Karen Houle
I wanted to let you know that the Perth triathlon was a great experience, I somehow placed third in my age group! What a supportive group of participants (including Team Triumph athletes), cheering bystanders and volunteers.
Thanks to your swim lessons, I learned the technical basics and gained confidence to get back in the pool after decades. And it was really special doing this with Ann Laidlaw, my bestie for many years. We did a couple of additional swims with Kevin and Team Triumph people, also a great way to continue learning and practicing good technical form.
I will continue with lane swimming and who knows, maybe there's another triathlon in my future!
I love the accountability and the structure of the Virtual 70.3 Half Ironman training program. I don't think I would have gotten this far without the program. The accountability is huge for me!
Deborah Jackman