Hawaii 70.3 course specific coaching plan made for you and your goals.
Daily workouts and season plan overview hand crafted for you.
Tristar video and audio reviews of the training block phase and how it relates to the course dynamics. Training peaks sessions designed for peak performance. (Export to all devices)
Raceday course overview and pacing strategy.
What our coaches say about this course
“What could be better... tougher... than doing a half ironman on the world championships course? Honu! Hot and challenging on the run, this course will test your mettle. This custom coached plan calls for our heat acclimation protocol as well as open water swim workouts with flat course aerobar sessions. One of our favorite 70.3’s here at Tristar Athletes.”
— Haluk Sarci, TSA level II coach
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“Swim The swim is an elongated rectangle that parallels the shoreline, in a clockwise direction. Buoys will be places at each turn and appropriate intervals along all legs of the course. At the final buoy turn LEFT towards the shore for the swim finish.
Bike ”Challenging” and “inspiring” are terms often used to describe the IRONMAN 70.3 Hawai’i bike course. The scenic route follows the northern half of the famous IRONMAN World Championship bike course on the legendary Queen Ka’ahumanu Highway up to Hawi and back.
Run The scenic but challenging 2 loop run course will travel throughout the resort grounds, around residential areas and golf courses, along the shoreline by The Fairmont Orchid past petroglyph fields and ancient fishponds. The run will be entirely within the resort grounds and will cover paved roads, cart paths and grass on several out-and-back segments. There will be 6 full aid stations plus several checkpoints. ”
New to the 70.3 race scene as of 2018, this course is fast for sure. Water temps can be nice and cool as is the air temperatures to start the day. Could be just what you needed to get that half ironman PR?! This Tristar Athletes training plan has training stress that hits it just right for the bike and run sessions timed to keep the feet fast coming off the bike.” —Cliff Scherb, TSA Level III Coach
A quick all around type of day in Wilmington. The point to point swim is fast with the current and a generous flat course on the bike where every "hill" rewards you with a bit of break from the flatter sections. The time of year also cooler and less humid tends to make the run equally faster and pleasurable. Our team of coaches have put together plan prep that is ideal for this course with specific bike training stress as well as run specific repeats to make you finish strong with a smile. Get ready to go fast and achieve your quest for that elusive 70.3 PR! —Cliff Scherb, TSA Level III Coach
A fun course for sure and a speedy one at that. Our athletes love the weather and time of year of the event. It has a great "vibe". The Tristar plan calls for a mix of long and short intervals on the bike in the aerobars. We course specific training sessions in the aerobars uphill so that you can crank on the flat sections of the bike course and still run well.— Megan Tobin, TSA Level I Coach
What a beautiful venue and course in the Northeast. If typical August temperatures prevail, the conditions should be ideal for a great day. You begin with a point to point, sheltered ocean swim in Saco Bay. Being wetsuit legal should not be a question for this one. On the bike, you will start out gently climbing away from the coast and then find yourself cruising back into transition. Sticking to your pacing and power targets, your legs should be ready to run well off the bike. With the run course relatively flat and with portions of it being on a tree lined cinder trail, it’s a perfect way to finish up your race. By following the TriStar plan you should cross the finish line hitting your goals for the day. Then go and spend your afternoon at the beach where your day started. —Suzanne Turner, TSA Level I Coach
Connecticut 70.3 is a fantastic test of early season fitness with 3800 feet of climbing on the bike and an additional 900 feet on the run. With early summer temperatures typically on the cooler side, the most important part of managing this course (besides enjoying the beautiful New England views) is controlling your efforts on the many hills and not burning too many matches early in the race. Do this, and you’re sure to start your season off on the right foot.
What our coaches say about the Tristar race camp at Oceanside
Racing Oceanside camp weekend, your teammates will be cheering you towards a Half Ironman best with our coaches dialing in your race-day plans and needs. If you are training at camp you will be inspired to train at your very best with our coaches helping you every step of the way. We will have skills based sessions for swim bike run, race simulations and coaching theory break out sessions for live Q&A. See our schedule of events from our previous camp (here).
We have an ocean front house rented for 2020 that will host our team of athletes with beach access for open water swims. Please register asap so you don't miss this great opportunity to train along side your peers as well as our principal coaching staff.
The air may be thin but the training is “thick”! Steady ups and downs on the bike and run course make this course challenging but quick. Quick? The bike paced well with our Tristar Athletes plan teaches you how to pedal when up to speed and coast when effort is not needed. Onto the run you will benefit from key sessions we put together that tax your legs when running uphill. Our coaches know Boulder, live in Boulder and can help you be your best at this course. —Adam Daniels, TSA Level III Coach
Formerly Rev3 Virginia, this Ironman event will feature similar course and dynamics to the Rev event. The Chickahominy river is with the current and gets athletes out and onto the bike in a faster than usual time. We designed your course specific sessions (customized to your ability) to feature bricks that take you riding sustained uphill efforts in the aerobars similar to what you will see in Charles County. The run workouts will leave you confident as we teach you are high cadence rhythm method. Get started with your custom Virginia 70.3 plan. —Adam Daniels, TSA Level II Coach
Going big in the BIG easy! We prepare our athlete with a plan that introduces course specific intervals for your ability to ride a flat and fast course. We have specific long ride prep for the two loop bike course that forces you to pace early and be able to unload onto the run and down "stars & Stripes BLVD."! Total training stress we will be crafted for you individual goals whether your first New Orleans 70.3 or hunting for a worlds podium spot. With the race being later in the year, temperatures can also be warm and our heat "acclamation" protocol will help you adjust to the humid conditions. —Adam Daniels, TSA Level III Coach
A single loop wetsuit legal swim without any "drama" to worry about in the gorgeous waters of Elk Lake. One single loop of the coastline on the bike gets your legs slightly fatigued for the run but nothing too difficult if you stick to the Tristar plan. The total bike training load is slightly weighted in the plan versus swim and run stress to the training plan during the final build phases. For the run specific aspects of your training plan we have created treadmill to trail specific run sessions that are unique to the event. —Cliff Scherb, TSA Level III Coach
A great course for first time athletes and a flat and fast bike across the dam ensures a quick day. The lake swim is beautiful with a looped run within the Santa Fe Recreation area. For our Tristar Southwest teammates this is a local favorite training plan where we introduce plenty of heat specific training sessions with extensive heart rate controlled runs to finish in a "scary" good time! —Cliff Scherb TSA Level III Coach.
This race is flat and fast where athletes need to watch their nutrition and hydration. "Specificity" is the best word to describe the exact work you will need to do in this training plan to succeed. We dial it in using aerobar hill repeats to generate strength through trainer ride intervals as well as outdoor sessions with hills to work the legs. ...Keeping a high output is key to this flat course and this plan features a ton of just that!This race is flat and fast where athletes need to watch their nutrition and hydration. "Specificity" is the best word to describe the exact work you will need to do in this training plan to succeed. We dial it in using aerobar hill repeats to generate strength through trainer ride intervals as well as outdoor sessions with hills to work the legs. ...Keeping a high output is key to this flat course and this plan features a ton of just that! —Cliff Scherb, TSA Level III Coach
With a flat and fast run, the strategy relies on how to tackle the bike and just how much to "give". The Augusta specific plan includes our bike pacing calculator to dial in your training sessions that will help you run your best off the bike. We calculate your ability and training stress you can handle from now until Raceday knowing that August presents a hilly ride, point to point swim and flat run. All bike sessions can be exported to your device and used with Zwift. —Cliff Scherb, TSA Level III Coach
A single loop wetsuit legal swim without any "drama" to worry about in the gorgeous waters of Elk Lake. One single loop of the coastline on the bike gets your legs slightly fatigued for the run but nothing too difficult if you stick to the Tristar plan. The total bike training load is slightly weighted in the plan versus swim and run stress to the training plan during the final build phases. For the run specific aspects of your training plan we have created treadmill to trail specific run sessions that are unique to the event. —Megan Tobin, TSA Level I Coach
One of our top pics in the Deep South to race, this course has a bit of everything in it. The point to point swim with the current makes the day go quick and the long low rollers are fun to punch up and over on the bike course. The run is challenging but not as much as its big brother Ironman Chattanooga. For this training plan we built in proper training stress (TSS) for a more challenging bike, and low grade hill repeats in the final build block to strengthen your overall run finish for raceday. —Haluk Sarci, TSA Level II Coach
The 56 mile bike course is a single-loop course through the beautiful Central Texas rural roads. The single-loop course will take athletes past the Waco Lake and through the Waco wetlands. The first 20 miles will take you on a gentle, gradual climb of app 260 ft with a steady, fast descent returning to downtown Waco, making for a flat, fast finish into T2. For this Tristar training plan we focus on run speed and stamina. Speed and form for running on a flat and hotter course. The bike will be a favorite of this course! Steady riding is essential for a great run off.— Cliff Scherb, TSA Level III Coach
"Dont mess with Texas", OR at least be prepared...! A nice on loop swim off the sandy white beach starts the day nicely before a windy bike ride. Temperatures are usually decent this time of year... we prepare athletes with this Tristar custom plan to have trainer specific rides that can be done on Zwift (or any trainer) since the race hits early in the season when most North American athletes have limited outdoor riding time. Specific and quality 70.3 Texas run intervals are also featured.— Cliff Scherb, TSA Level III Coach
Flat and very fast this course demands consistent big ring work for advanced athletes and raw stamina for newer athletes to the distance. We customize this course specific plan with your coach to make sure you can hack the heat and with sessions that simulate flat conditions. Included in this TSA plan is open water swim practice that can also be done in the pool ; ). —Cliff Scherb, TSA Level III Coach
Atlantic City 70.3 begins with a sheltered back bay swim sure to get the waters churning in your direction. From there, athletes will head to the bike course, which is 99% closed, and make their way into Atlantic City via the Atlantic City Expressway, which is appropriate because bike speeds promise to be FAST! Finally, athletes will run their way up and down the boardwalk while enjoying a fantastic ocean view. With just over 1000 feet of elevation between the bike and the run course, times are sure to be fast as long as you can keep your core temperature down and pace yourself well. . — Kyle Halloran TSA Level I Coach.
This is a fast course with lots of turns on the bike. You will need to keep your head down to go quick and save energy for the run. Our Tristar plan build up training stress and specificity for riding a bigger gearing on a flat course. Specific brick and trainer sessions will make sure you can finish strong in Tempe. —Cliff Scherb, TSA Level III Coach
This course is a sleeper; you can certainly go fast and punch out a PR on this course. Flat and fast though you will have to contend with the heat and humidity. This Tristar Athletes course specific plan has key training session deliverables on the run and swim with detailed phases and course direction. —Coach Adam Daniels, TSA Level III Coach
An early season check of fitness where many athletes find refuge from the winter months. Warm and often humid though it is a flat and fast course delivering quick times. Great for early season Ironman prep. Our heat protocol and key bike sessions will ready you when you arrive in Haines City FL.
What could be better... tougher... than doing a half ironman on the world championships course? Honu! Hot and challenging on the run, this course will test your mettle. This custom coached plan calls for our heat acclimation and protocol as well as open water swim workouts with flat course aerobar sessions. One of our favorite 70.3's here at Tristar Athletes. -Coach Haluk Sarci, TSA Level II Coach.
One of the tougher half ironman on the Ironman circuit. Hilly and extensive long climbs on the bike make this course one of our favorites here at Tristar. For your plan we feature muscular endurance sessions for the bike and the run to make sure your go big in the desert. (*Plan includes custom course Zwift workout files)
“An underrated course is what we say. It may be at the epicenter of triathlon (San Diego, CA) but its a low key competitive event. The sand beach run makes it a challenge and the Socal vibe is present. This custom Tristar training and race plan has pool based open water swim sessions to get you race ready as well as trainer sessions with larger gearing for the flat bike course. ”
Certainly one of the most beautiful courses out there and in wine country! It can be hot and the Tristar plan calls for our heat protocol to make sure you can hang tough through the day. This plan also includes extra time riding in the aerobars for a quick bike on raceday. —Cliff Scherb, TSA Level III Coach
“One loop of each discipline similar to the Ironman Lake Placid full in July, doesn’t make it any easier! This custom plan calls for hills and more ... HILLS work in your TSA plan! ”
