IRONMAN 70.3 Hradec Králové

Start focused on getting calm and efficient in fresh open water with variable temperature. Do a quick warm-up in the water if it’s offered, then spend a few minutes finding your rhythm (same stroke timing and breathing pattern) before the gun. If there’s seeding, go where you’ll be able to swim your pace without sprinting for position; for the first few minutes, settle your sighting and avoid over-kicking to keep your legs fresher for the bike. As you approach the swim exit, keep your effort controlled and start transitioning your breathing so you can stand up and accelerate quickly on the way to T1.

Swim is 1874 m in freshwater with temperature that varies, so expect how your body feels to change across the course. The key is to hold a steady, repeatable effort rather than surging early; that’s especially important because you’ll feel the swim in your legs once you start pushing the bike. Sight consistently and make small course corrections—drafting and line choice help most in open water, and a smooth line keeps your effort even. Fueling typically isn’t your main priority during the swim; instead, focus on controlled breathing so you can move into T1 without burning extra energy. Hydrate and reset quickly so you can start the bike smoothly once you’re upright.

T1 should be a fast, clean workflow: exit, shoes-on mechanics, and get your bike handling ready before you fully “feel ready.” As you mount, aim for a smooth first 10 minutes—stay seated initially if you need stability, pedal circles should feel easy-to-steady, and you should be progressively increasing effort rather than jumping to race intensity. With a flat/fast profile and 87.7 km to cover, you want your pacing plan ready right away so you’re not reacting to every surge in wind or pack behavior. Keep hydration and fueling timing in mind immediately after you settle into your position.

The bike is 87.7 km with 302 m of elevation gain and a flat/fast profile, so the course rewards steady power and disciplined pacing rather than stand-and-fight efforts. Wind is 4.1 m/s from the NW, so expect slight crosswinds and headwind/tailwind effects across sections—stay relaxed in your upper body, maintain a consistent line, and avoid steering corrections that cost speed. Because the profile is fast, it’s easy to go too hard early; aim to build to your target effort and then hold it, especially through the early flat miles. Fueling target is carbs 90 g per hour with sodium 1000 mg per hour and fluid 800 ml per hour—start taking your first dose soon after you settle into rhythm and keep the cadence consistent so your run doesn’t pay the price later.

T2 is where you make the transition from “bike effort” to “run rhythm.” Expect your legs to feel a little heavy right after mounting off the bike—take the first few minutes to shorten your stride slightly, get your breathing organized, and gradually increase turnover instead of sprinting out of T2. With only 72 m of elevation gain over 21.8 km and a rolling profile, you’ll feel small changes in gradient—match effort to the hills so you don’t blow up on the uphills. Mentally, commit to steady fueling and drinking early so you don’t wait until you’re already behind.

The run is 21.8 km with 72 m elevation gain and rolling terrain, which means effort management matters more than hard hill climbing. Use the roll sections to control pacing: lean into the uphills with slightly higher cadence but don’t turn them into accelerations, and allow easy recovery on the downhills without overstriding. With moderate heat (air temps ranging 16–26.3°C), start hydrating and cooling early—don’t wait for thirst. Since your total fueling target is already set for the day, prioritize consistent intake early in the run and keep it regular as the body warms up. Wind and exposure can still influence how “hot” it feels; if the wind shifts, adjust by taking more fluids and staying smooth rather than pushing pace to compensate.