IRONMAN 70.3 Costa Navarino, Peloponnese, Greece

Get into the water calm and early so you can settle your breathing before the gun. If you’re unsure of your pace, line up slightly conservative and plan to “work up” in the first minutes rather than sprinting off the start. Focus on smooth, repeatable strokes and sighting—settle for consistent forward progress while everyone is still bunching. Use the final stretch to find clear water, then build effort gradually so your transition is controlled (no rushing that costs you breathing).

You’ll swim 1900 m in freshwater where the temperature varies, so start slightly guarded and let your body temperature rise into the effort. The first portion is about positioning—avoid repeated stalls and knocks, then lock into your rhythm once the field spreads out. With typical Peloponnese conditions (moderate heat and a steady N wind), body temperature management matters: don’t overheat early, especially if the water feels cooler than expected. Fuel during the swim isn’t the goal—your job is to exit feeling like you can push the bike, then immediately start your bike fueling routine in the right cadence once you’re rolling.

Plan a smooth swim→bike transition: keep your head up, move efficiently through the gear change, and get your first drink and first carbs going as soon as you’re stable on the bars. Because the course is rolling (90 km, 760 m gain), set your effort early around steady power/effort rather than spiking on every rise. After you mount, give your legs a moment to “wake up,” then settle into a rhythm before you fully commit. Have your fueling within easy reach so you can maintain the target cadence without looking down or breaking posture.

You’ll ride 90 km on a rolling profile with 760 m of elevation gain, so expect repeated accelerations and reductions in effort as the road undulates. With wind described as 5 m/s from the N, treat exposed sections as a pacing cue: into the wind you’ll need slightly more effort to maintain speed, and with the wind at your back you can lose focus and overshoot. Stay aerodynamic when you can, but don’t chase speed on the descents—control your breathing and keep your power/effort smooth over the climbs and rollers. Fuel for the bike at 90 g carbs per hour with 750 mg sodium per hour and about 650 ml fluid per hour; take it in regular intervals so your stomach stays steady while temperatures are moderate.

For the bike→run transition (T2), prioritize getting your feet underneath you before you judge pace. Step through the first 1–2 minutes with quick, light strides, then gradually increase cadence as your legs adapt to the flat/fast 21.1 km. On a flat course, it’s tempting to start hard—your job is to start steady and let the pace build as fuel and hydration catch up. Have your first sips and any planned early gel intake ready so you can transition from “settle” to “execute” quickly.

The run is 21.1 km with a flat/fast profile and only 34 m of elevation gain, so the main challenge is holding form as fatigue accumulates from the rolling bike. Moderate heat (air temps roughly 16.7–23.1 C) means you’ll benefit from disciplined fluid intake—small, regular sips work better than trying to catch up later. With the N wind continuing to influence conditions, use it to your advantage: if you feel cooler into the wind, you can maintain pace; if the air feels hotter/exposed, focus on cadence and relaxation to prevent overexertion. Keep your nutrition timing consistent with your plan—don’t “save it” for later on a flat course where runners often surge early and then fade.