IRONMAN 70.3 Hawai`i

Arrive ready to settle fast: do a short warm-up in the water (a few minutes of easy swim + a couple of controlled hard strokes) so your body is “on” before the start. Get seeded with the group that matches your sustainable pace—not your fastest 50—because the field will spread quickly after the start. For the first few minutes, focus on calm breathing and clean sighting; don’t chase feet immediately if your line gets chaotic. If conditions are choppy, stay relaxed and keep your stroke compact to avoid over-efforting.

You’re swimming 1931 m in ocean conditions around 26.8°C, where the official wetsuit ruling is set on race morning—confirm in the IRONMAN athlete guide. Expect some surface variation and small wind-driven chop; that means your top priority is staying streamlined and consistent rather than sprinting for position. Sight smoothly and often enough to hold your intended line, especially when swimmers drift and the pack compresses. Fueling is minimal during the swim—plan to start taking fluids and carbs right as you transition to the bike so you’re ready to hit your hourly targets quickly.

Transition flow: after the swim, take a moment to organize—dry/sanitize as directed, then move through gear in the same order each time (remove cap/goggles, put on helmet, lock in shoes). Focus on “low friction” decisions: get clipped, find your cadence, and don’t over-power the first minutes off T1. Early in the bike, settle into your effort and let the rolling terrain come to you; your job in the opening segment is to establish a sustainable rhythm and hydration routine before the climbs stack up.

You’ll ride 90 km with 665 m of rolling elevation, so expect repeated changes in effort rather than one long grind. With winds around 3.4 m/s from the W, crosswind and headwind sections can nudge effort up without feeling dramatic—keep your power/output steady and steer/hold line smoothly through gusts. On rolling terrain, prioritize maintaining cadence on the rises and avoid mashing; if you spike on every small crest, you’ll pay for it on the run. Fueling target per hour is 90 g carbs, 1000 mg sodium, and 800 ml fluid—aim to start consuming within the first portion of the ride and keep it consistent. With moderate heat (air roughly 22.4–26.6°C), drink proactively even if you don’t feel thirsty, and keep sodium coming to support sweating.

Transition flow at T2: get your shoes on cleanly and take the first steps like a re-start, not a continuation. Off the bike your legs will feel “heavy-to-springy” depending on how hard you chased on the bike—settle into a gradual pace build for the first few minutes. Mentally reset: you’re not sprinting early; you’re setting a sustainable rhythm for 21.7 km with rolling terrain and limited relief.

You run 21.7 km with 95 m of rolling elevation, so expect the pace to naturally bob unless you actively control it. The course will feel easier on the down/flat but harder at the next rise—so anchor your effort and let speed fluctuate slightly rather than forcing it. With moderate heat and a light-to-moderate breeze (wind ~3.4 m/s from the W), hydration and pacing matter: if you start too fast, heat + elevation bumps can turn quickly. Use the aid stations to stay on top of fluids and help carbs absorb—keep intake steady rather than waiting until you’re behind. If you can, take small frequent sips/feeds at every station; rolling terrain plus moderate warmth is a combo where “catch-up” later becomes uncomfortable. Sodium matters too—use the race fueling opportunities to maintain the same overall plan rather than dropping it on the run.