IRONMAN 70.3 Portugal-Cascais

Line up based on your swim time and comfort in open water. Get a short warm-up in (mobility + a few fast-then-easy strokes) so your shoulders and legs feel coordinated before the gun. In the first few minutes, settle into your rhythm early—don’t sprint through the initial congestion; find clean water, then build smoothly to your race effort.

You’ll cover 1,802 m in freshwater where temperature varies, so prioritize rhythm over judging effort by “feel” alone. With W wind in the broader race conditions, expect some surface chop or uneven sighting—stay calm, breathe regularly, and use landmarks rather than forcing a straight line when it’s bumpy. Fueling during the swim isn’t a focus, but mentally plan your intake immediately off the bike by having a clear T2 fueling target in mind. If the water is colder/warmer than you expected, adjust your first 300–500 m effort (slightly) to avoid early fade later in the swim.

Own the swim→bike transition: get from wetsuit/gear handling (if applicable) to momentum fast, then settle your cadence within the first few minutes. Approach the mount calmly, clip in promptly, and start with a smooth build rather than hammering. In the first 10–15 minutes on a rolling course, aim to keep power stable over the rises and avoid spiking effort on every change in terrain; save legs for the later undulations.

Ride 90.1 km with 562 m elevation gain on rolling terrain, so expect repeated demand changes rather than long steady flat pacing. With wind around 6.3 m/s from the W, plan to be slightly more conservative when it’s exposed—especially if there are stretches that put you broadside—then use the calmer moments (and drafts you’re permitted to use safely) to recover and stabilize your breathing. Your fueling target per hour is 90 g carbs, 750 mg sodium, and 650 ml fluid—start hitting it early and keep it consistent, rather than waiting for hunger. Take in fluids with your carbs so you can keep intake smooth while you’re working the hills and holding steady on the flats; if you miss early numbers, don’t try to “catch up” by overshooting all at once—smooth the remainder.

In T2, focus on quick turnover and neutral posture rather than pushing speed immediately. As your legs come off the bike, expect the first few minutes to feel stiff or heavy—keep your first 1–2 km controlled, then let the rhythm build. Transition mentally from “power management” (bike) to “effort management” (run): lock into a sustainable pace that you can hold through the rolling profile.

Run 21 km with 112 m elevation gain on rolling terrain, so the course will repeatedly ask for small pacing decisions. With W wind and moderate heat, your perceived effort may rise even if pace looks similar—on exposed sections, keep breathing controlled and don’t chase speed into the wind. Aim to keep your fueling consistent with your bike plan in mind—use the run as the time to stay on top of carbs and fluids so you don’t fade after the first major rolling sequence. If you’re cramping-prone or you feel sodium dropping, lean on the sodium plan you’ve already started (target was 750 mg per hour on-bike); on the run, keep intake steady rather than waiting for “thirst.”