IRONMAN 70.3 Chattanooga

Arrive ready for a focused swim start: get in the water early enough to settle your breathing, then use the final minutes to confirm your sighting rhythm. When you move toward the start, seed based on your realistic pace (avoid starting too far forward if you expect to be working hard in the first 200–400 m). For the first few minutes, prioritize calm, repeatable strokes and controlled effort rather than trying to “win” the start; establish your lane/sighting pattern early and let other athletes flow around you as needed.

You’re swimming 2,381 m in freshwater where temperature varies, so treat the opening segment as a controlled warm-up. The current and chop can change with wind and time of day, so use frequent, simple sighting checks and keep your kick supportive rather than wasteful. Aim to settle into a steady cadence quickly, then hold form through the middle with minimal overreaching. In variable water temps, you’ll feel different in the first 5–10 minutes than you do later—stay patient and don’t let breathing rate spike early.

Transition flow: after the swim exit, execute a quick, repeatable routine—dry/hand-swap as needed, then get shoes on and clips secured without rushing. During the first part of the ride, make your gear changes and settle posture before you commit to power/pace; avoid sprinting or standing hard right after mounting. Because the course is rolling (91.5 km with 403 m gain), think “smooth and frequent adjustments” rather than one big push—save your legs by staying composed for the early climbs.

The bike is 91.5 km on rolling terrain with 403 m of elevation gain, so expect repeated opportunities to surge slightly uphill and then recover as the course flattens or dips. With wind from the south at 3.7 m/s, you may feel more of a crosswind/headwind effect on certain segments—stay steady in your line, especially on exposed portions, and avoid overcorrecting. Fuel and hydrate to your targets: during the bike, aim for 90 g carbs per hour, about 1,000 mg sodium per hour, and roughly 800 ml fluid per hour, starting early enough that you’re not “catching up” later. Use the rolling profile to your advantage: take in fuel consistently on the flatter/steady stretches, and don’t let climbing efforts interrupt your nutrition rhythm.

T2 transition: after dismounting, focus on getting your balance and cadence quickly—take a brief, controlled jog to start rather than going from zero to fast. Off the bike on rolling terrain, your first goal is to let the legs “wake up” without forcing stride length. Expect some stiffness early; keep your breathing steady and plan to ramp effort gradually over the opening kilometers.

The run is 21.2 km with 102 m of elevation gain on rolling terrain, so expect frequent changes in effort as the course rises and falls. Since it’s moderate heat (air temp up to 26.4°C), your hydration strategy matters—don’t wait until you’re thirsty. Continue your nutrition plan and refocus on steady, repeatable pacing rather than spiking on downhills or trying to “make up time” immediately after climbs. If the south wind or exposed segments create slightly harsher conditions, aim to keep your shoulders relaxed, shorten stride slightly into resistance, and maintain consistent breathing. The fueling target you’ve prepared for this race is your anchor—stick to the plan so your stomach and energy stay stable through the middle third of the run.