IRONMAN 70.3 Dallas-Little Elm

Arrive early, get your legs warm with a short jog and easy dynamic mobility, then do a calm 5–10 minute swim warm-up in the same entry flow you’ll use. Line up where you can start controlled rather than chasing feet in the first 100–200 m—your goal is clean breathing and rhythm before you settle into pace. In the first few minutes, keep strokes smooth, sight minimally but consistently, and avoid sprinting the start; think “position + settle,” not “beat the clock immediately.”

You’ll cover 1,901 m in freshwater where temperature can vary, so use that uncertainty to manage effort—start slightly conservative and let your perceived exertion rise only as the water temp and traffic normalize. Expect frequent sighting and some crowding early; swim straight through any turbulence, then re-center your line as soon as it clears. Fuel during the swim isn’t the plan—save calories for the bike—so focus on breathing consistency and staying relaxed under any chop the wind creates on the surface. If the wind is pushing water around (typical with a south wind), keep your head position stable and let your body angle do the work rather than forcing harder pulls.

At T1, think orderly and repeatable: rack the bike without rushing, get shoes on cleanly, and only then grab what you need so you don’t fumble later. Quickly clear the helmet on/off checklist (if required), keep your first pedal strokes smooth, and settle into your target power/effort within the first few minutes rather than coasting too long after mounting. Because the bike is flat/fast, your transition priority is preventing “over-eagerness”—the wind can make the pace feel easier one minute and harder the next.

The 90.3 km ride is flat/fast with 263 m of elevation gain, which usually means speed is won with consistent output rather than surges. Plan to ride into the south wind with extra patience and protect your breathing when it feels like you’re working harder; when it turns favorable, you can hold steady but don’t spike—stay glued to your fueling rhythm. Use the wind to your advantage by keeping your effort smooth: avoid heavy accelerations that create unnecessary oxygen debt. For fueling, target 90 g carbs per hour, 750 mg sodium per hour, and about 650 ml fluid per hour, starting early and continuing through the ride so your stomach never has to “catch up.” Sip regularly (don’t wait until you’re thirsty), and take sodium early enough that you don’t chase it late when thirst and heat rise.

At T2, get off the bike with a brisk but not explosive first step—your goal is to re-establish cadence quickly while your legs are still adapting. Use transition time to focus: rack timing is done, so commit to a smooth first kilometer with relaxed shoulders and quick feet. The key feeling: the first few minutes should be about rhythm, not power—your body will usually settle as you find groove on the flat course.

You’ll run 21.6 km with a flat/fast profile and only 28 m elevation gain, so there’s less natural braking—pace control matters because the course invites you to go out fast. With moderate heat and a steady south wind (7.2 m/s), plan for small changes in perceived effort: the wind can cool you briefly, then increase demand when you’re exposed. Aim to fuel on a schedule you can repeat: keep carbs and fluids consistent rather than waiting for hunger or thirst. Match your hydration to the heat—drink regularly and stay ahead of dehydration, especially if the wind drops and you feel heat “stick.” If you feel heavy early, don’t panic—hold cadence, keep your stride efficient, and let the flat terrain do the work once you’re warmed through.