A First-Timer’s Guide to Racing the IRONMAN 70.3 World Championship

This weekend over 6,300 athletes from 114 different countries will be in Marbella, Spain for the IRONMAN 70.3 World Championship. They are here because they earned their slot at one of the over 110 70.3 races around the world. On top of that, there will be over 100 pro men and women competing for their share of the US$500,000 prize purse. Suffice it to say that there are a lot of really fast people arriving in Spain’s Costa del Sol this week. That can be more than a little intimidating, no matter how long you’ve been doing the sport.

Competing at an IRONMAN 70.3 World Championship can be a daunting experience, especially if it’s your first time. It doesn’t need to be, though. We caught up with a few athletes and coaches to get some tips on how to ensure even a first-timer can make the most out of their race day.

Pre-Race Planning

We’re not going to dwell too much on the really early race prep that will make the experience easier, but some early logistical planning is key. Thoroughly search out the accommodation and travel options to ensure that you are staying in a spot that’s within easy reach of the site. Getting to the destination early enough to check out the course is a good idea, as well. There have been lots of athletes out on the bike course over the last couple of days (Monday and Tuesday), and there were a decent number checking things out over the weekend, too.

An athlete out on a bike course recce. (Yes, there are some spectacular views along the way here in Marbella!) Photo: Kevin Mackinnon

Will Newbery, a coach from the UK (who we featured in a story this week), has eight athletes competing this weekend. He feels that one of the keys to success at a race like this, especially here in Marbella with the tough bike course, is to nail the gearing you’ll need.

“Knowing what gears to go with (is important) on a course like this,” he says. “Half the time you’re climbing, half the time you’re descending, so you’re going to need a big enough gear to get the most speed out of the descents, but an easy enough gear to climb as well.”

Ensuring you’ve tested out all your equipment long before race weekend is important (that includes making sure those running shoes aren’t brand new or too old), as is making sure everything is in working order on the bike. (There are lots of vendors and stores around town who will be busy doing bike tune ups this week. Book yours early to ensure you’re not stressed during race week.) Obviously that pre-race organization should also include a nutrition plan that’s been derived from some specific, longer workouts that simulate the race-day experience. (A bit more on that is coming below, too.)

Those are among the many long-term preparation plans you should make for the race. For now we’re going to assume that you’ve got those dialled in (especially since there’s not much you can do about them during race week). So let’s move on to some of the things that you can control during race week.

It’s race week! Take it all in. Photo: Kevin Mackinnon

A Hall of Famer’s Take

During her illustrious career Cherie Gruenfeld, who was recently inducted into the IRONMAN Hall of Fame, won 14 IRONMAN and four IRONMAN 70.3 World Championship titles. So, yeah, she knows a thing or two about being successful at one of the big shows. Here are a few of her suggestions on what first-timers should focus on:

• You’ve earned the right to race in the Championship! Enjoy the entire experience.
• Trust your training. You’ve put in the work. Don’t waste energy second-guessing your preparation.
• Have a nutrition plan and execute it, regardless of what’s going on around you.
• When things start to get tough, think: What do I need to do right now?
• Always keep visualizing the goal: The Finish Line

Another athlete we spoke to this week, Ted Ward, (look for his story on the site tomorrow), heartily agrees with Gruenfeld’s advice around the nutrition plan. The young Brit had a tough day in Taupo last year when he decided to tried to up his carbohydrate intake on race day. In training he did well with 100 grams per hour. On race day, for some reason, he figured he could handle 115 grams per hour. He learned the hard way that he couldn’t, and struggled through the run. You can be sure that Ward will be heading Gruenfeld’s advice and sticking to his nutrition plan this year.

Nothing New on Race Day

While Sharon Mackinnon (full disclosure – she’s my wife and one of the athletes I coach) hasn’t won nearly as many world titles as Gruenfeld, she did take the 60-64 age group win in Kona in 2022 (and won a world sprint title in 2008), and competed at the first four IRONMAN 70.3 World Championship events in Clearwater, Florida, along with the Nice worlds in 2019 and the St. George event in 2022.

Like Gruenfeld, Mackinnon stressed the importance of sticking with your nutrition plan. She also strongly suggests that you don’t try anything new on race day. And, like Gruenfeld, she emphasizes how important it is to enjoy the day.

“You have done all the training to get here, so enjoy the day and embrace whatever happens along the way,” Mackinnon says. “Have fun, be positive. Finish with grace, dignity and a smile.”

Newbery might be doing his first 70.3 worlds this weekend, but he’s competed in Kona and the World Triathlon worlds over the years, and has helped numerous athletes succeed at many different world champs. He feels it’s really important to enjoy the entire race week.

“Take it in, enjoy the atmosphere,” Newbery says. “Do all the fun race runs during the lead up, then chill out two days before your race. Get off your feet and then go hard. Enjoy it, it’s the culmination of all you’ve worked for. You’ve sacrificed so much, you might as well enjoy it.”

Don’t Get Psyched Out

Another elite age group athlete we spoke to this week, Switzerland’s Corina “Coco” Bello, is only competing in her second 70.3 worlds, but has learned a lot in her short time in the sport.

“You planned, you prepared, and now you just have to stick to your plan and perform on that day,” Bello says. “Don’t get distracted by everyone els because there’s a lot of hype and you see all those bikes and people with super-shoes and stuff. Just stick to your plan and it’s going to be fine. Then soak up the energy because it’s something special.”

And, while all these experienced athletes emphasize how important it is to enjoy the day, that doesn’t mean they’re telling you the day will be easy. It won’t be, and that is just fine. Part of the reason we all love this sport is because of the challenge, and the opportunity it provides for us to test our limits.

And, based on our look at the bike course for this weekend, there will be lots of that. Which makes getting across the finish line that much more satisfying.

Tags: