How Two CrossFit Athletes Trained (and Finished) a Half‑Ironman

If you’ve ever wondered whether CrossFit training can carry you through a Half‑Ironman (70.3), Brian and Clay just proved it can. In this week’s Breathe CrossFit conversation with Eli, they break down exactly how they prepared, what surprised them, and the simple actions that make race day doable—even if you’ve never swum more than a pool length.

Both athletes trained around busy lives. Brian prioritized CrossFit first, then layered in triathlon volume: 2 swims/week, 3 rides (one faster effort, two easier), and 3 runs (one tempo, two easy). Clay recommends committing by signing up early (yes, even before you “feel ready”) and—if you’re brand‑new—planning a season that includes an Olympic‑distance triathlon before your first 70.3. That path gives you time to build confidence without living on the bike.

Win the swim with confidence, not power

Distance swimming is different from splashing at the lake. Brian started at 25 yards without stopping and built steadily to the 1.2‑mile open‑water swim. The big lesson: stay smooth and conserve energy. If water temps allow, a wetsuit adds warmth, buoyancy, and free speed. Practice a few open‑water sessions before race day to reduce anxiety and learn sighting.

Open‑water swim tips (beginner):

* Practice breathing on both sides to handle chop.

* Get comfortable floating and “resetting” mid‑swim.

* Enter calmly; start wide to avoid the scrum.

Survive the bike by respecting nutrition

Ever heard of “bonking”? Clay explains it well: one minute you’re fine, the next your legs are empty. Solve this with “planned fueling” (carbs + electrolytes) and hydration at regular intervals. Train with the bottles/gels you’ll race with, and learn how your course handles “aid stations” and bottle swaps. You don’t need a $10k triathlon bike; a decent road bike, safe handling, and consistent riding go a long way.

Bike basics:

* Aim for steady effort—don’t spike hills.

* Practice grabbing bottles and eating on the move.

* Get a professional fit to save your back, neck, and hands.

The run is mental—brick your way there

Hopping off the bike into a 13.1‑mile run is a shock. Enter “brick workouts” (bike + run back‑to‑back) to teach your legs the switch. Start with short transitions (e.g., 45‑60 min bike + 10‑20 min run) and build gradually. Brian’s favorite part? Finishing his “first ever half marathon” at the end of the race.

What it costs (and how to budget)

Expect a few hundred dollars for the entry fee, plus travel and a night or two at a hotel. Keep gear sensible: road bike, helmet, goggles, triathlon shorts, and a basic wetsuit if needed. You can rent or buy used to save.

Where to begin

* Pick a race and register (external pressure helps).

* Lay out 12–20 weeks with progressive swim/ride/run volume.

* Keep CrossFit for strength, power, and community—then add endurance.

* Do a few bricks and at least one open‑water swim.

* Plan fueling and hydration like a checklist.

As Clay put it, the hardest step is committing. The rest is reps, routine, and community support. Want a nudge? Listen to the full episode on our podcast where we post weekly episodes and join our group on the next half ironman!