IRONMAN 70.3 Curitiba

Arrive seeded based on your swim pace and choose the start position that matches your ability to hold speed without doing repeated stops. Plan a short on-the-move warm-up in the water if available, then focus on smooth, controlled breathing as you settle into rhythm in the first few minutes. If the start is crowded, prioritize clean forward progress over early aggression—your goal is to exit the swim calm, not stressed.

You’ll swim 1901 m in freshwater where the temperature varies, so start slightly conservative and let your body temperature catch up. Expect the main challenge to be pacing rather than just conditions—aim for steady effort through the middle of the swim so you can handle the final approach without sprinting too early. If the water feels cooler, shorten your first pull a touch and keep stroke rate controlled until you warm up. Fueling is not expected during the swim; save your hydration and carbs for the bike.

In T1 (swim→bike), keep it simple: get shoes secured, gear on efficiently, and settle your cadence before you start trying to chase speed. The first minutes matter—after the swim you’ll feel a bit “floaty,” so ramp into a sustainable effort rather than spiking power. Have your hydration and fueling where you can access them quickly, and take your first drink within the early portion of the ride.

Your bike leg is 90 km, and the course profile is unknown, so treat it like a variable-effort day: control power on any uphills and avoid high-surges on stretches where the road looks fast. With wind at 4.7 m/s from the NE, expect crosswind/headwind phases to change how the bike feels—stay composed, keep your line stable, and let your power guide you rather than the speed reading. At moderate heat, drink proactively instead of waiting until you feel thirsty; your target is 650 ml fluid and 90 g carbs per hour, plus 750 mg sodium per hour. Use the majority of your fueling on a steady schedule across the bike so you arrive to the run with energy, not just fluids. If you feel cramping coming on, increase small sips of fluid and sodium consistency rather than dramatically changing your plan mid-ride.

In T2 (bike→run), plan for a stiff-to-smooth start. The first couple minutes will feel awkward in the quads and calves; your job is to find a controlled run cadence before you try to “open up.” If you were riding aggressively on the bike (or the wind forced extra work), start the run easier than you think—hilly climbing favors restraint early.

You’ll run 21.1 km with 161 m of elevation gain on a hilly/climbing profile. That means energy management is everything: hold back on the uphills and protect your pace so you can maintain rhythm on the descents and the later steady segments. With moderate heat and a steady NE breeze affecting overall comfort, focus on consistent intake—your race-day nutrition target is 90 g carbs and 750 mg sodium per hour, supported by 650 ml fluid per hour. Use the aid stations to execute: take carbs and sodium consistently, and sip fluids rather than waiting to catch up late. If conditions are cooler early (air temp near the low end), you may feel better at first—still keep your pacing controlled, because the run’s climbing can amplify fatigue quickly.