IRONMAN Vichy

Get to the swim early for parking, check-in, and a quick look at your wave/starting plan. Do a short warm-up that leaves you feeling smooth rather than spent (a few minutes of easy swimming/water treading plus a handful of progressive strokes). Line up by ability so you’re not fighting faster swimmers in the first few minutes; pick a sighting rhythm you can repeat even when you’re crowded. When the start is called, commit to an efficient first 100–300 m: settle into your cadence, control your breathing, and avoid sprinting out of the water.

You’ll swim 3,787 m in freshwater where the temperature can vary, so start a touch conservative and let your body “find” the pace. Expect spacing to tighten early—hold your line, sight regularly, and keep kicks/arm pull efficient to save energy for the bike. The wind doesn’t directly drive the swim like it does the bike, but chop and surface conditions can change how straight you feel; focus on body position and calm, repeatable strokes. Fueling during the swim is usually minimal—your main job is exiting in control, then immediately moving through T1 efficiently so you can start the 180.5 km bike at your planned effort.

In T1, simplify your workflow: set up so you can get shoes/lube/helmet without rethinking. The key is a controlled transition—dry/sock/helmet/gear fast, then mount promptly and get your heart rate down from the swim surge. In the first minutes of the ride, spin easy to find your cadence and settle into the hilly rhythm; avoid the trap of “feeling good” on the downhills and overshooting on the first climbs. Have your first drink/bottle spot and fueling ready so you can start taking carbs and sodium on schedule right away.

You’ll cover 180.5 km with 1,704 m of climbing on a hilly course—plan to ride by power/effort rather than ego, especially on the first big punch. With wind around 3.7 m/s from the NW, expect some sections to feel slightly “helped” and others to resist; stay smooth on the cross/into-wind stretches and don’t surge when conditions look favorable. Use the climbs to build strength at steady output, then recover on descents with composure (stay aerodynamic but don’t pin your speed if it makes you tense). Your fueling target is 90 g carbs per hour with 1,000 mg sodium per hour and about 800 ml fluid per hour—aim to start early and keep it consistent through the climbs and longer steady segments rather than waiting until you feel behind. If you’re sweating less, prioritize sodium and carbs; if you’re sweating more or the ride feels harder in warm air, adjust fluid within that overall target and protect your gut with steady intake.

In T2, expect your legs to feel “off” right after the bike—your job is to re-establish rhythm quickly without trying to win the first mile. Keep the transition efficient: get shoes on cleanly, start moving immediately, and focus on posture (taller, relaxed shoulders) so your stride doesn’t tighten. For the first 10 minutes, run by feel: slightly under your target pace until the quads and calves settle from the 1,704 m climbing. Have your fueling plan staged mentally: you’ll want your first intake early enough that you’re never chasing the clock.

The run is 42.2 km with the profile marked unknown, but after a hilly 180.5 km bike your limiter is usually fatigue management rather than technical terrain. With moderate heat and air temps in the 15.1–26.8°C range, aim to stay slightly conservative early and let the effort build as you warm into rhythm. Wind at roughly 3.7 m/s from the NW can make some stretches feel cooler and others more exposed; if you feel overly hot, slow down and get your cooling strategy working (fluids on schedule, head/upper-body cooling if permitted by the course). Keep fueling consistent—start taking carbs before you’re truly hungry so you don’t rely on late-race recovery. Because exact run-course aid timing can vary, follow the same “steady intake” principle from the bike: drink and take carbs at regular opportunities rather than waiting for a big craving moment.