IRONMAN 70.3 Florianopolis

Plan on a 1900m freshwater start where positioning matters immediately: get seeded realistically, then settle into your lane/pace within the first few minutes. Do a short warm-up before you enter the water (enough to feel loose, not exhausted). At the start, focus on clean sighting and breathing rhythm so you’re not sprinting the first 100–200m. If there’s any chop, keep your cadence steady and let the water conditions dictate your stroke length rather than forcing power.

Cover the 1900m with a calm, repeatable effort—your goal is to arrive to T1 composed, not fried. Freshwater temperature varies, so keep your first laps controlled and let your body “find” the pace as sensation returns. If the current or wind affects your sight lines, shorten how often you reach for long breaths and prioritize consistent navigation to avoid zig-zagging. Fueling during the swim is usually minimal; if you do take anything, keep it light and simple and save the bulk of your carbs for the bike and run. Hydrate as needed once you’re out and transitioning, and start the bike fueling plan immediately after you’re mounted.

Your T1 flow should be efficient and repeatable: grab what you need from the rack, don everything in order (shoes, helmet, sunglasses/gear), and get your cadence moving quickly once you’re on the bike. As you transition, check your first bottle availability and make sure you know when you’ll start taking fluids/carbs. The first few minutes on the bike are about settling: smooth pedal strokes, lock in effort, and resist the urge to chase early speed. Because the wind is from the E, be mentally ready for brief headwind/crosswind effects as you find sections that line up with the breeze.

Ride the 90km at an effort you can repeat—this is a long, aerobic bike, not a sprint. With wind from the E at 5.3 m/s, expect steering and power demand to rise and fall; keep your line smooth and avoid big surges when gusts or crosswinds hit. Your fueling target should start early and stay consistent: aim for 90 g carbs per hour, 750 mg sodium per hour, and 650 ml fluid per hour during the ride. Use the first half to establish rhythm, then maintain it—don’t wait until you feel empty to catch up. If the breeze makes you slightly uncomfortable, that’s usually a cue to hold steady power and increase intake (fluids/sodium) rather than to ride harder.

Your T2 start is about resetting your legs: after dismount, walk through any transition friction and get your first steps quick but not punchy. Focus on a smooth cadence for the first 1–2km so your system ramps gradually instead of spiking with adrenaline. Mentally note that this run is 21.1km—your job is to gradually build comfort, not prove toughness early. Take a final check of pacing and drink access so you don’t miss your first hydration opportunity.

Run the 21.1km with controlled effort—start slightly conservative and let pace settle as your breathing matches the workload. With moderate heat (air temps roughly in the 17.9–23.4°C range), manage hydration proactively rather than waiting for thirst. Use your nutrition and fluids consistently through the run to match the target: 90 g carbs per hour, 750 mg sodium per hour, and 650 ml fluid per hour. If the course includes exposed sections (common in coastal areas), the east wind can dry you out—heat stress can still creep in even when it feels “only moderate.” Keep your stride efficient as fatigue builds: shorten the step a touch, stay relaxed in the upper body, and prioritize steady intake at each station.