Want a Faster Run? Stop Racing the Bike!

Learn why the Ironman 70.3 bike leg should be about setting up a strong run, not chasing your fastest possible bike split. This article explains how controlled pacing, smart fuelling, disciplined effort, and race-specific brick training can help you arrive at T2 ready to run your best 21.1km.

One of the biggest mistakes athletes make during an Ironman 70.3 is treating the 90km bike leg like a standalone race.

You feel strong coming out of the swim, settle onto the bike, and everything feels easier than expected. Before long, you're pushing a little harder on the hills, chasing other athletes, or riding above your planned intensity because you feel good.

The problem often doesn't appear until you reach T2.

Your goal isn't to produce the fastest 90km bike split you're physically capable of. Your goal is to ride as fast as you can while still being able to run well afterwards.

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Your Bike Split Is Only Part of the Race

Saving five minutes on the bike isn't particularly helpful if riding too hard costs you 10, 15, or 20 minutes during the half marathon.

That's why good Ironman 70.3 bike pacing requires discipline.

Let your speed change with the terrain and conditions while keeping your effort controlled. Avoid unnecessary surges on hills, don't chase athletes who pass you, and stay consistent with your fuelling and hydration.

A well-executed bike leg can sometimes feel surprisingly conservative—especially early in the race.

That's not a weakness.

It's part of the strategy.

Ride With the Run in Mind

Every decision you make during the bike should answer one question:

How will this affect my ability to run 21.1km?

That includes your pacing, cadence, nutrition, position, and how aggressively you respond to hills or other competitors.

Brick training gives you an excellent opportunity to practise this. If you regularly finish a race-specific bike session and struggle immediately on the run, your cycling fitness might not be the problem.

You may simply be riding too hard.

Learn the bike intensity that allows you to arrive at T2 controlled, fuelled, and ready to run.

That's the bike split you're looking for.

Race the Whole Ironman 70.3

Your swim, bike, and run aren't three separate races.

They're connected.

Your best possible Ironman 70.3 performance comes from putting all three together intelligently rather than trying to maximise each discipline independently.

So when you're feeling fantastic halfway through the bike, resist the temptation to prove how strong you are.

Stay patient.

Stick to your plan.

And save something for the half marathon.

Because the bike isn't where you race.

It's where you set up the run.

Read the Full Article

I've gone into much more detail about Ironman 70.3 bike pacing, managing hills, fuelling, brick training, and how to judge whether you're riding at the right intensity in the full article on CoachRay.nz.

Read: Want a Faster Run? Stop Racing the Bike!

https://www.coachray.nz/2026/08/13/want-a-faster-run-stop-racing-the-bike/