IRONMAN 70.3 Gdynia

Arrive early to get comfortable with the freshwater and line up where you can swim your own pace. Use a short warm-up in the water if available, then do a few hard-but-controlled strokes (breakout, 6–10 strokes) to dial in rhythm before the start. When you seed, choose based on your ability to hold a steady pace for the full 1.9 km rather than your sprint speed. In the first few minutes, focus on clean breathing, settle into draft/traffic management if it’s allowed by the start flow, and avoid going out too fast as groups spread out.

You’ll cover 1.9 km in freshwater where temperature can vary, so start slightly conservative and let your body warm up as you find rhythm. The main “course feature” impact here is how quickly swimmers spread—aim to swim comfortably under control through the early portion so you can build smoothly rather than survive the middle. If the surface is choppy on the day, shorten your stroke a touch and focus on consistent pull to reduce wasted effort. Fueling during the swim is usually minimal—your priority is arriving to T1 calm and ready, then immediately start your fueling plan once you’re on the bike.

Plan a fast, efficient swim-to-bike transition: set everything up so you can put on gear without thinking (helmet, sunglasses if you use them, and bottles/checks). When you mount, accelerate gradually for the first few minutes to lock into your target power/effort—don’t chase early surges. Use the opening stretch to get your cadence comfortable and your body position stable, then settle into a rhythm before focusing fully on nutrition and hydration.

The bike is 90 km with an elevation profile listed as unknown, so ride by feel and output consistency rather than trying to “guess” a hill strategy. With wind from the NW at about 5.5 m/s, expect it to influence handling on open sections and create headwind/tailwind variability—stay smooth and avoid over-correcting your steering. Early on, take in your first nutrition and fluid so you’re never trying to catch up later; follow your fueling targets of 90 g carbs, 750 mg sodium, and 650 ml fluid per hour (adjust if your stomach tells you to go slightly lighter at first, but don’t abandon the plan). During the ride, keep sipping consistently and take calories before you feel hungry, especially if the wind makes you feel colder early and hotter later.

Your T2 goal is clean legs: get off the bike smoothly, take a few seconds to settle your breathing, and focus on quick but relaxed steps for the first few minutes. Let your cadence find its “run home” without forcing stride length—bike legs often feel heavy early, and that’s normal. If you trained to eat while transitioning from bike to run, start taking in fluids/carbs immediately as the run begins so you don’t fall behind.

The run is 21.1 km, and with the air temperature typically in the 15.1–22.1°C range, you’ll likely feel cooler at first and warmer later—dress and warm-up pacing so you don’t overheat early. Expect the NW wind to still matter: on exposed sections, concentrate on controlled breathing and keep the effort steady rather than letting the wind decide your pace. Stick to your fueling targets during the run as well (90 g carbs, 750 mg sodium, 650 ml fluid per hour), aiming for consistent intake rather than large hits. Use the first 3–5 km to lock in rhythm, then gradually build if your energy and hydration are on track; if you feel “behind,” slow slightly and tighten nutrition timing before you try to press.