IRONMAN 70.3 Ruidoso New Mexico

Arrive early enough to get a short warm-up in and find your rhythm. Seed yourself based on how fast you swim comfortably over ~2 km, not your absolute best. At the start, position for clean water, focus on smooth, controlled strokes for the first few minutes, and avoid sprinting until you’re settled into pace.

You’ll swim 1982 m in freshwater where temperature varies, so start slightly conservative and let your breathing settle early. Expect that the S wind and warmer air will make you feel more “worked” on the edges even if the water itself isn’t rough—stay relaxed, use steady cadence, and prioritize sighting discipline. During the swim, don’t practice race-pace swallowing; just lock into a repeatable stroke and come out focused on transition execution. Fueling during the swim is minimal—your job is to arrive calm and ready to start the bike smoothly.

Transition from swim to bike should be automatic: rack efficiently, set your race nutrition within easy reach, and go to your shoes in a controlled way (no power spikes while you’re still fumbling). As you mount, accelerate gradually for the first minutes—your goal is to find steady power while your legs are still waking up. Get aero settled early, check hydration/drink access, and commit to the planned fueling rhythm before the first meaningful rolling sections.

On the 89.9 km rolling course with 693 m of elevation gain, the climbs will tempt you to chase speed—hold back early and smooth your effort over the full loop. With wind at about 3.6 m/s from the S, anticipate it changing how “easy” and “hard” the bike feels from one section to the next; stay consistent with your power/effort rather than chasing speed. Fueling target is 90 g carbs per hour plus 1000 mg sodium per hour and about 800 ml fluid per hour—start hitting this early enough that you don’t try to catch up after you feel behind. Because it’s hot (air up to 28°C), use the entire hydration plan: take fluids regularly, and don’t wait for thirst. Maintain smooth cadence and avoid repeated surges over rollers; the win on this profile is arriving to the run with your legs intact.

Use T2 to set the tone. As you dismount, take 10–20 seconds to fully get your breathing under control, then focus on a quick, clean stride transition—don’t sprint out of T2. Your legs will feel a little “heavy” after the rolling bike, so aim for controlled steps for the first stretch: settle into rhythm before you try to increase tempo.

You’ll run 21 km with 133 m of elevation gain on rolling terrain, so expect frequent small changes in effort. With hot conditions and a S wind that can feel supportive or pushy depending on direction, keep your pace strategy disciplined—your job is to run by feel and fuel, not by early adrenaline. Continue your hydration and fueling so you’re not forced to make up deficits late; use the race fueling targets as your baseline and adjust only within your stomach’s limits. If you find yourself overheating, use fluids early and often, and focus on even cadence rather than big surges over the rollers.