Indian Wells 70.3
Swim Course
Key notes:
Stay warm prior to the swim! Losing precious energy before and during the swim is not worth it. Follow to our tips section on how to prevent a swim DNF from being cold.
Get familiar with the course structure as it is more funky than traditional box / triangle courses.
“The one-loop swim takes place in the clear waters of Lake Cahuilla. This protected reservoir provides an ideal experience for first-time athletes with a sandy beach start. The swim will feature a rolling start.”
Bike Course
Key Notes:
Pedal coast the early parts of the ride. Learn more why here.
Save energy and time on the run by riding “draft legal. More here.
Mostly downhill to start, get aero, get low.
Dress warm for this cold early part of the day. Learn more here.
Lots of turn arounds on the course. Short power bursts within control to turn around and get up to speed. Watch you power.
Final climb back into T2 is very steady and not steep though the overall bike speed for the day will slow here.
“The bike course is a singular loop course that is fast and flat. Athletes leave Lake Cahuilla and travel across flat county roads before hitting the Thermal raceway. Athletes will then head through the City of La Quinta on their way towards the Indian Wells Tennis Gardens.”
Pacing by athlete ability
EARLY PARTS OF THE COURSE AND DOWNHILL: Beginner, HR Z2 MAX, RPE 0-2, FTP 0-65% MAX. Intermediate: HR Z3 MAX, RPE 0-3 MAX, FTP power 0-65% MAX. Advanced; HR Z2-Z3, RPE 0-4 MAX, FPT power 0-70% MAX
MIDDLE SECTIONS OF THE COURSE: Beginner, HR Z3 MAX, RPE 5 MAX, FTP 78% MAX. Intermediate: HR Z3 MAX, RPE 6 MAX, FTP power 83% MAX. Advanced; HR Z4 MAX, RPE 6 MAX, FTP power 88% MAX
END OF THE COURE ➶ UP HILL AND MAXIMUMS BUT NOT SUSTAINED; Beginner, HR Z4 MAX, RPE 5 MAX, FTP 85% MAX. Intermediate: HR Z4 MAX, RPE 6 MAX, FTP power 88% MAX. Advanced; HR Z4 MAX, RPE 7 MAX, FTP power 95% MAX
(NOTE none of these targets are sustained...)
Run Course
Key Notes:
A hilly and rolling course that can be tricky to pace.
Dont focus in on speed but rather on effort and metrics.
Take an assessment of each loop and decide whether to hold or go harder on the second half.
“The two-loop run course leaves the Indian Wells Tennis Gardens area while traversing over to the Indian Wells Golf Resort. Much of the course winds around the lush course on the cart path before returning to the Tennis Gardens between each lap and again at the finish. The design of this course allows for fantastic spectator viewing at multiple points along the course.”
Tristar Athletes apprenticeship coaches
Sign ups and payments for all Tristar Athletes training and race camps. Spring Oceanside/Virtual camp 4.01-4.04.22 and Lake Placid local / Virtual camp 7.22-7.25.22