IRONMAN 70.3 Vitoria-Gasteiz

Arrive early and use the warm-up to settle your breathing and rhythm before you line up. Seed yourself honestly based on swim pace so you’re not fighting slower swimmers in the first 400–600 m. For the first minutes, take controlled, repeatable strokes (no sprinting), sight regularly, and keep your cadence smooth while the pack spreads out. When you’re approaching the swim exit, lift your head a touch more often and plan your footing so you don’t waste steps before the wetsuit/gear transition is handled according to race-morning rules.

You’re swimming 1,900 m in freshwater where the temperature varies, so expect your body to feel different within the first 5–10 minutes—keep the effort steady rather than chasing speed early. The course is designed for forward progress; once you’re clear of the initial congestion, settle into a consistent breathing pattern and build gradually. Because conditions can change, your pacing should be driven by effort and stroke efficiency, not just pace—especially if the water feels cooler at the start. Fueling during the swim isn’t the focus; save calories and drinks for the bike and run execution so you can absorb them efficiently once you’re moving stronger.

Plan a smooth T1: dismount with control, rack your bike cleanly, and get your bike shoes on efficiently to avoid standing around too long. In the first few minutes of the ride, focus on transitioning from swim tightness into steady cadence—stay slightly conservative until your legs feel normal. Grab what you need from your bottles/aid where appropriate and start building toward your target effort as the bike opens up. Since the course is flat/fast (with 377 m of gain), aim for consistent power and aerodynamic stability, not big surges.

You’ll ride 90 km over a flat/fast profile with 377 m of elevation gain, so the main challenge is staying controlled when the road encourages you to go harder. With wind around 5.1 m/s from the N, expect it to influence speed and effort—particularly on sections where the direction lines up; keep power steady even if speed fluctuates. Your fueling target for this race is 90 g carbs per hour, 1,000 mg sodium per hour, and about 800 ml fluid per hour—start executing early so you’re not “catching up” later. Aim to take carbs and sodium rhythmically (not in one big push), and use the fluid to stay on top of hydration; moderate heat means you should still drink proactively. Because the course is fast, avoid standing or coasting excessively—maintain momentum and good positioning so your legs arrive fresh for the run.

Plan a quick T2 off the bike: rack-to-ramp is where your legs either feel sharp or heavy. Get your first 1–2 minutes controlled—smooth strides, tall posture, and don’t try to “earn” pace immediately. Mentally cue that the first portion feels a bit suppressed; that’s normal after a flat/fast bike with moderate heat. Confirm where aid stations are so you can execute your nutrition timing without hunting.

The run is 21.2 km with 30 m of gain and a flat/fast profile, which rewards disciplined pacing and clean fueling. In moderate heat (air temps roughly 14.1–25.2 C across the day), start slightly steadier than you feel like early, then build as the rhythm locks in. Continue your plan consistent with the bike fueling philosophy: take carbs and sodium regularly and pair it with fluids so you don’t fall behind. With N wind at about 5.1 m/s, you may feel it more on exposed stretches—let it change your effort slightly rather than forcing pace when you’re into it. Your goal is to stay smooth through the flat terrain, keeping cadence and stride length controlled so the finish comes from accumulated work, not early damage.