IRONMAN 70.3 Alghero

Arrive early enough to warm up on the way to the water so your arms and shoulders feel loose before your first strokes. Find your seed quickly: if you’re between packs, start conservatively and aim to get your feet rhythm within the first few minutes rather than trying to sprint off the line. In the first stretch, settle into a calm breathing pattern and keep your effort controlled while you navigate the initial traffic and any chop.

You’ll cover 1899 m in open water (around 20.9°C, wetsuit legal based on typical conditions, with the official wetsuit ruling confirmed on race morning per the athlete guide). Expect a touch of surface irregularity from the breezy NW conditions; stay patient and keep your head position stable so your stroke stays efficient when waves kick. Drafting can help if you find feet you trust—don’t chase constantly, and avoid sudden surges that spike your breathing. Fueling during the swim isn’t the focus; instead, plan to start taking carbs/fluids immediately after you mount the bike so you’re on schedule for your 90 g carbs, 750 mg sodium, and 650 ml fluid per hour target from there onward.

Use T1 to set up your ride: get goggles/shades off cleanly, stand and stabilize while you swap from swim gear to your helmet/bike shoes, and take a moment to check your bike is set before you remount. In the first minutes on the bike, focus on smooth cadence and gradually ramp power so your legs wake up without overheating—rolling terrain rewards steady rhythm over big efforts. If the pack is active, stay composed and let the faster riders go by early rather than getting dragged into surges before the course opens up.

You’ll ride 90 km with 537 m of rolling elevation, so expect repeated micro-climbs and descents rather than long, steady grades. With wind around 5.3 m/s from the NW, protect your effort on exposed sections: keep your power stable when the wind/headwind hits, and don’t dump speed too much on descents if you’re getting buffeted—stay in control, not at the edge. Fuel to plan: target about 90 g carbs, 750 mg sodium, and 650 ml fluid per hour, using the flatter/safer moments to take gels/drink. Because Alghero is typically breezy, you may not feel as thirsty as you should—make your fluid intake consistent rather than “sipping when you remember,” and consider extra attention to sodium because you’re working on rolling climbs. If you’re tempted to surge on each rise, remind yourself that the run is only 21.1 km (but with 84 m gain) and you want legs that still feel springy when you dismount.

In T2, plan for clean dismount mechanics: step off and transition into a comfortable, upright jog/walk sequence for a few breaths before you commit to running. Your first 1–2 minutes should feel “too easy”—the rolling legs often tighten up once you start, so ease into cadence rather than forcing stride length. Make a quick mental checklist: hydration and calories should start immediately so you don’t fall behind while you’re getting moving.

You’ll run 21.1 km with 84 m of rolling elevation, which means frequent gentle rises and stretches where pacing can drift if you react to terrain. With moderate heat (air temps roughly 16.8–24.9°C) and a breezy NW presence, you’ll likely swing between feeling cool on open stretches and warming up during sheltered climbs—adjust your effort continuously, not only when it feels hard. Keep cadence consistent through the ups to protect your calves and hamstrings; on the downs, focus on controlled form rather than trying to sprint every downhill. Fuel early and often: aim to maintain the per-hour targets you’ve trained for (about 90 g carbs, 750 mg sodium, and 650 ml fluid per hour) so the later miles don’t turn into a carbohydrate deficit fight. If you’re taking in fluids on the run course, prioritize getting enough overall volume while ensuring sodium stays on track, especially if the wind dries you out.