IRONMAN 70.3 Dali

Arrive ready to settle quickly: do a short, progressive warm-up (easy strokes → a few faster efforts) so your first 5–10 minutes in the water feel controlled. Line up using your expected swim pace, then give yourself space to avoid early contact and unnecessary braking. As you cross under the start/first buoys, focus on a calm rhythm and breathing pattern—no hard sprint—because pacing mistakes show up fast over a 1.93 km course.

You’re swimming 1932 m in freshwater, and the temperature can vary, so plan for a steady start rather than an all-out launch. With typical moderate conditions, your goal is consistent forward drive and economical breathing, keeping your stroke rate sustainable for the full distance. Expect the course to feel “straightforward but not easy” — any early overreach costs time and oxygen for the later meters. Fueling happens before you start the bike, so during the swim your only job is to arrive to T1 composed: hydrate normally, and keep the transition target simple—get your wetsuit/gear off (as allowed), collect yourself, and move efficiently.

Make T1 efficient: set yourself up for a clean mount by organizing what you need on your bike and practicing your exit flow from swim gear to helmet/kit. As you transition to the bike, get your cadence settled quickly before you push—smooth power beats sudden surges on a flat/fast 90.5 km course. For the first few minutes, prioritize stability (hands relaxed, steady body position) and let the speed build while you find your fueling routine.

The bike is 90.5 km with 163 m of elevation gain on a flat/fast profile—so the temptation is to ride “hard early.” Don’t. Use the wind (2.1 m/s from the SW) as your pacing cue: small fluctuations mean you should keep power controlled and let speed vary rather than fighting it with extra effort. Stay aerodynamic and calm in cross/side gusts—micro-corrections through your torso are more efficient than steering with the arms. Start fueling early and stick to the plan: aim for 90 g carbs per hour with 1000 mg sodium and about 800 ml fluid per hour, adjusting slightly only if you’re clearly under- or over-hydrating.

Set up T2 to protect your legs: as you step off the bike, take the first 1–2 minutes at run-warm-up effort rather than trying to “earn speed” immediately. Your legs should feel like they’re working the first few strides—expect that—then settle into a smoother cadence as circulation builds. Focus on posture (tall chest, relaxed shoulders) and quick feet early, using the flat/fast nature of the 21.1 km to build gradually.

You run 21.1 km with only 36 m of elevation gain, so the course will feel rhythm-friendly but not fatigue-proof. In moderate heat (17.5–25.3°C typical range), manage effort by watching how your breathing and perceived exertion rise—hold back slightly early so you don’t burn the engine on a flat course. Use the same fueling logic: as you move through the middle miles, keep your intake consistent so you don’t swing from “easy” to “empty.” The wind is mild (2.1 m/s from the SW), so expect some comfort changes rather than major drafting effects—use that to keep your form smooth and energy efficient.