Astana Triathlon 70.3 — Training Plan
A 16-week Half Ironman / 70.3 training plan with swim, bike, run, and brick workouts — tailored for this course's flat bike, ocean swim, and 15°C race-day conditions.
Swim
1900m
ocean · conditional wetsuit
Bike
90km · ↑206m
flat · non-drafting
Run
21.1km · ↑30m
flat · road
Training Considerations for This Race
Ocean Swim Preparation
Open water ocean swim — practice sighting, surf entries/exits, and swimming in chop. At least 4–6 open water sessions before race day.
Cold Water Acclimation
Water temp ~13°C — practice in cold water. Controlled breathing on entry is critical. Bring a good full-sleeve wetsuit.
Flat = Aero Focus
Flat bike course (206m gain). Train in aero position for sustained periods. Dial in your TT position.
Brick Workouts Essential
Include weekly bike→run sessions. Your legs will feel like concrete off the bike — brick training teaches your body to handle the transition.
Race Nutrition Practice
Practice nutrition on every long session. Target 60–90g carbs/hour on bike, 30–60g/hour on run. Test everything in training.
16-Week Training Plan
Get a personalized week-by-week plan with swim, bike, run, and brick workouts — paces and coaching cues tailored for this race.
Free · Personalized for this race
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