Step up to 70.3 racing with Javier Gomez

Step up to 70.3 racing with Javier Gomez (2/2)

Check out these nine tips on moving into middle-distance racing from the 2017 world champ

Read on for more advice from Javier Gomez on moving up to 70.3 racing...

Keep fuelling. Rehearse your race food/drink in training

“I was lucky in the 70.3 worlds because I only had three gels in the race. The beginning was so fast on the bike that I didn’t have time to eat them – something which can happen when you’re focused on the race. The conditions were really good, not very hot, not very cold.”

“I was drinking, but on the last couple of kms of the run I felt really empty and I was struggling. It’s very important for all the distances to get the body used to food and drink, so for some long sessions I have one or two gels.

"So far I haven’t had a problem with that but I should eat a bit more in future races than I did during the last 70.3 I competed in, especially for races in locations such as the Middle East where it will be pretty hot.” 

Javier Gomez preparing to swim

Include plenty of incline work in your regular sessions

“The first 30km especially I wasn’t thinking about how far it was. I was just trying to pedal as hard as I could. They eventually got a bit slower and I felt a bit better, but that was definitely the toughest part.

"And Mont Tremblant was a pretty good course for me, because it was a bit hilly, there were rolling hills and I think that’s better than just flat because the big guys, the strong guys are really good on the flat. But I have to be keeping very, very focused and persistent on the bike.”

Javier Gomez running up a sand dune

There’s no such thing as the off-season

“We go to the gym during the early part of the year 3–4 times a week. Sometimes we do weights and sometimes we focus more on core and some specific exercises for running with the Swiss ball.

"Later on in the year we do less gym and more specific strength sessions on the bike or running hills. It’s important to keep doing exercises throughout the whole year, to avoid injuries and to keep a strong body.”

Plan for plenty of good-quality post-race nutrition

“I just try to eat well after the race. I just feel different after an ITU race. After an ITU race I feel sore in my muscles, and my calves are tight from going fast. But in middle distance, the day after a race I felt good generally but just tired. My body was more tired than sore.” 

Javier Gomez running at the Beijing Olympics

Strength & conditioning helps to keep injuries at bay

“I’ve only had a couple of bad injuries in my career. One was during the Beijing Olympics, I had a problem with my Achilles tendon, which ended up in a stress fracture on my heel and took a while to recover from.

"After that I didn’t really have major injuries. I just try to work a lot in the gym and I know myself better, so when I have any pain I’d rather stop for a day or two to make sure that it heals.”

(Images: Delly Carr / Polar / Mizuno /

For lots more advice head to our Training section


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