Sound 70.3 Team

As the fastest growing race distance in triathlon, the Half Iron Distance is a challenging yet still "life-friendly' distance. A perfect goal for an athlete that has already completed a Sprint and Olympic distance race. Sound Training and Racing has designed a unique 16-week small-group training plan to prepare for Ironman 70.3 Victoria.

If 70.3 isn't enough and you're ready to commit to the full 140.6 distance, join our Ironman Team instead!

Why Join the Sound 70.3 Team?
We believe that every athlete deserves a unique and personalized experience, but recognize that staying motivated while training on your own can be more of a challenge than the race you're preparing for. We believe that meaningful workouts should take place in small groups. That's why we have limited the size of our Sound 70.3 Team to be a maximum of 10 athletes so that we can provide the personalized attention that you deserve, while giving you the camaraderie of being part of a team working together towards a single goal! Our coaches will be training alongside you, which means they will be available to motivate you and provide immediate feedback. You'll pick up skills faster, learn countless tips to help you execute on race day, and have fun while training with others!

What's Included:
  • Initial group kick-off meeting
  • Threshold Tests (swim, bike, run)
  • 16-week Training Plan
    • Workouts will be provide in 4-week increments so that we can monitor progress and make adjustments as needed.
    • 3 swim, 3 bike, and 3 run workouts each week.
  • Train along side your coaches, as they will be following the same plan!

2016 Ironman 70.3 Victoria

Ironman 70.3 Victoria
For the 2016 season, the Sound 70.3 Team will be training for Ironman 70.3 Victoria. This race features a one loop swim in Elk Lake, a scenic two-loop bike course with rolling hills, and a shaded two-loop trail run around Elk Lake.

Race Date: June 12, 2016
Training Series: February 22 - June 12
Distance: 1.2 mile swim, 56 mile bike, 13.1 mile run
Number of Participants: Limited to 10 participants

Cost of Program (per month): 
  • 1-2 Participants = $300 (non-member), $280 (STR Member)
  • 3-5 Participants = $250 (non-member), $225 (STR Member)
  • 6-8 Participants = $225 (non-member), $202 (STR Member)
  • 9+ Participants  = $200 (non-member), $180 (STR Member)
Not an STR-Member? Join here!

Contact Us to Join!


1) What if I prefer to race in Ironman 70.3 Coeur d'Alene, which is only two weeks after Victoria?
It is difficult to target both of these races since they are only two weeks apart, so we recommend that athletes target Victoria first, and schedule Coeur d'Alene as a backup just in case anything unexpected happens. If you prefer to target Ironman 70.3 Coeur d'Alene, then you can opt to extend your training by an additional two weeks for an additional fee, and we will adjust your plan to ensure you make it to the starting line prepared to have a great race!

2) Can I use this training plan as the start of an Ironman training plan?
Yes, depending on which Ironman race you would like to train for. We can definitely help! Send us a message and we'll talk about what options are available!

3) What level of ability is expected to start this training series?
Participants should be able to swim 30 minutes, cycle 90 minutes, and run 60 minutes prior to the start of this training series towards the end of February. If the entire group is able to handle more volume than this, we will adjust accordingly so that everyone is being properly challenged. We will encourage a lot of discussion leading up to the start of training, so that we're all on the same page before we begin!

4) How much time should I expect to be training each week?
Each week includes 6 days of workouts, and 1 rest day or optional swim. In the earlier weeks, you can expect an average of ~7 hours of training, and peaking around 13 hours per week. The first 6 weeks will focus on building strength and increasing mileage, followed by a recovery week, two build cycles, and a two week taper to the race.

5) How do you handle different abilities of athletes?
One of the greatest things about triathlon is the variety of skill levels found between the three different sports. Some people are stronger swimmers, some are stronger cyclists, and others are stronger runners; it's no surprise that there will be a variety of abilities on any team. Depending on the specific workout, intervals may be prescribed based on time - allowing stronger athletes to cover more distance - or if the interval is a fixed distance then a range of times or paces will be provided for different levels of ability.

6) Do I need to be a USAT Member in order to participate in this training series?
Yes. For insurance and liability reasons, all participants must be a member of USA Triathlon to take part in this training series.

Have more questions?
Feel free to ask additional questions by using the form below, or feel free to send us a message on our Facebook page