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Trusting Your Training: The Final Week Before IRONMAN 70.3 Michigan in Frankfort

Justin Smith

• 3 min read
Triathlete crossing Ironman 70.3 finish line with “Race Week Ready – Frankfort 70.3” text overlay, strong and determined.

The week leading up to an IRONMAN 70.3 is a unique experience. Your body feels alive—buzzing with energy, eager to test the limits you’ve trained for over months. Your mind runs through every detail: the swim start, the rolling hills on the bike, the feeling of your feet hitting the pavement along Lake Michigan. And yet, the paradox of race week is this: you must resist the urge to push.

This is not the week for long runs, big bike sessions, or grinding swim intervals. Instead, it’s about rest, sharpening, and trusting your training. Let’s break down what this week should feel like, and highlight some course details for IRONMAN 70.3 Michigan in Frankfort, MI on Sunday, September 14, 2025.

The Race at a Glance

According to the 2025 Athlete Guide:

  • Swim (1.2 miles): The swim takes place in Betsie Bay, sheltered from the main body of Lake Michigan. Athletes will line up for a rolling start off Frankfort Beach, swimming south to north along the bay before exiting onto the beach (page 8). The bay offers calmer, clearer water than the open lake, but it can still be cool and choppy depending on the wind. Wetsuits are often allowed, making it more manageable for many athletes.
  • Bike (56 miles): The bike course takes you out of Frankfort and into rolling countryside terrain (pages 13–14). Expect elevation changes that will test pacing strategy. The course features well-marked turns and multiple aid stations.
  • Run (13.1 miles): The run begins near downtown Frankfort and heads toward Crystal Lake, looping through shaded sections and open stretches along the lakefront (page 16). It’s a mix of flats and gentle inclines, perfect for steady pacing.

These distances and conditions are set. You’ve trained for them. The real work this week isn’t about building endurance—it’s about preparing your mind and body to be calm, sharp, and ready to go.

Race Week Philosophy: Less is More

1. Trust Your Training

By now, every long ride, brick workout, and tempo run is in the bank. You can’t build more fitness in seven days—but you can ruin your freshness if you overdo it. Think of your body like a spring. You want it coiled, ready to unleash energy on race day.

2. Light Movement Only

Keep sessions short and purposeful:

  • Easy 20–30 min runs with a few pickups
  • Light swims focusing on form
  • Short bike rides (45–60 mins) to keep the legs loose

The goal is not to get stronger—it’s to stay loose, supple, and confident.

3. Stretching & Mobility

Gentle yoga, foam rolling, and dynamic stretches keep your body primed. Avoid anything extreme—this is not the week to suddenly start deep tissue massage or new mobility routines.

4. Hydration & Nutrition

Race week is about consistency. Drink water steadily throughout the day, add electrolytes if needed, and stick to the foods that have fueled your training. The athlete guide reminds us of on-course nutrition and aid station placements (pages 12 & 17), but your baseline hydration starts long before the gun goes off.

Mind & Body Connection

Race week is as much mental as physical. Here’s how to frame your mindset:

  • Visualize Success: Close your eyes and see yourself diving into Lake Michigan, powering up the bike climbs, and running strong into downtown Frankfort. Visualization builds confidence.
  • Calm the Noise: Anxiety is natural. Flip the script—your nerves mean you care. Use breathwork, meditation, or quiet walks to settle your mind.
  • Buzz Without Burn: Your body will feel like it wants to go. That “itch” is the best sign you’re tapered properly. Channel it into positive anticipation, not extra training.

Practical Tips for IRONMAN 70.3 Michigan

From the Athlete Guide:

  • Swim Start: Seed yourself appropriately. Faster swimmers up front, steadier swimmers mid-pack (page 9). Rolling starts reduce congestion—stay calm, stay smooth.
  • Bike Strategy: Use the first 10–15 miles to settle in. Don’t attack the rollers too hard. Think nutrition and hydration early, so you’re fueled for the back half.
  • Run Execution: The out-and-back along Crystal Lake can feel long. Break it into chunks: aid station to aid station. Smile as you return to Frankfort Beach—it’s the finish line energy that carries you home.

Final Word: You’re Ready

The hay is in the barn. The body is strong. The mind is sharper than ever.

This week is about trust—trust that the months of training have prepared you for the 70.3 miles ahead. Let the excitement fuel you, but keep your movements light, your hydration steady, and your mindset calm.

On Sunday, when you toe the line in Frankfort, you’ll know:
You are ready.