IRONMAN 70.3 Buenos Aires Palermo

Treat the start like a controlled rollout: get a short, focused warm-up in before you line up (easy aerobic strokes plus a few faster accelerations), then choose your seed based on your recent 200–400m swim pace. In the first minutes, find clean water quickly—don’t chase feet immediately if the pack is choppy or crowded. Set a calm breathing rhythm early so you can settle into your effort before the course opens up.

You’ll swim 2025m in freshwater with temperature that varies, so start slightly conservative and let your body temperature catch up. The biggest performance lever here is staying efficient through any local turbulence from swimmers—keep your head position steady and your catch consistent rather than sprinting early. Because conditions are likely to be affected by wind at the surface, expect small changes in chop; use that to your advantage by maintaining smooth power and avoiding unnecessary surges. Fueling during the swim isn’t the focus—plan to be ready to start your full intake right as you get off the bike.

Transition flow: prioritize quick equipment order—cap/goggles off, grab your bike smoothly, mount without rushing, and get your shoes clipped/locked as soon as you’re able. Early on the bike, focus on cadence and airflow over raw power: you’re transitioning from swim stiffness to seated/standing-friendly control. In the first few kilometers, settle into a steady effort, confirm your fueling rhythm, and keep your steering smooth to avoid wasting energy in any gusty moments.

Ride 90km with 285m elevation gain on a flat/fast profile, so the course rewards consistent power and disciplined pacing. With wind 6.7 m/s from the SE, you should expect a noticeable crosswind component at times—stay relaxed through your upper body and avoid fighting the bars; keep your line steady and let the bike move under you. Since the bike is relatively fast, the danger is going out too hard; focus on smooth sustained output and build only if you’re on plan early. Fuel and hydration target: 90 g carbs/hour, 600 mg sodium/hour, and 500 ml fluid/hour—start your first drink/gel soon after you settle, then repeat on schedule so you don’t “catch up” later when you’re already behind.

Transition flow: in T2, focus on getting upright fast—rack/label safely, get your first few steps quick, and begin jogging immediately. Off the bike, expect the first 1–3 minutes to feel heavy in the hips and calves; don’t sprint the first strides. Set your run rhythm based on effort, not speed, and gradually open your stride as you confirm you’re getting airflow and breathing under control.

Run 21.4km with 12m elevation gain on a flat/fast profile, so it’s largely about pacing discipline and heat management rather than climbing. With moderate heat and a breezy SE component, you can use the wind at times to cool your body—keep your posture tall and avoid overstriding when you feel yourself “wanting to speed up.” Stick to a conservative start and build gradually; flats punish early surges because fatigue shows up later when you tighten up. For fueling, follow your per-hour plan consistently through the run: 90 g carbs/hour, 600 mg sodium/hour, and 500 ml fluid/hour—take fluids even when you don’t feel thirsty early, and use sodium to stay ahead of cramping risk.