IRONMAN 70.3 Jonkoping

Arrive early enough to get a short, calm warm-up in/near the water and to familiarize yourself with the start area flow. In the water, go based on your seeding—position where you can swim your pace without fighting constant stops, kicks, or sighter strokes. For the first few minutes, aim for controlled effort (settling your breathing and cadence) rather than going hard off the line—Jönköping’s swim is only 1904 m, so you want to avoid burning matches before you’re fully organized.

You’ll cover 1904 m in freshwater where the temperature varies, so prioritize steady breathing and efficient body position over frequent surges. Expect fairly typical chop or mild current effects—if you feel the water moving, adjust your line and stroke rhythm rather than escalating effort to “power through.” Because the air can range from cool to warm (12.3–21°C), keep your transition plan in mind: you want your wetsuit/skin (if allowed) and body temperature managed so you don’t spike hard on the first bike strokes. No fueling is planned during the swim—focus on a clean, repeatable swim effort and get to T1 ready to start moving.

In T1, transition smoothly: secure your bike setup before you step fully into the transition flow, then move with purpose so your legs aren’t “cold and stiff” when you remount. After mounting, do a short, progressive ramp-up over the first minutes—rolling terrain can tempt you to sprint up and coast down, but for a 90 km bike with 543 m gain you want even power and steady cadence. As you settle in, confirm your drink and nutrition access so you can start taking fuel on schedule rather than waiting until you “feel ready.”

Ride 90 km over rolling terrain with 543 m of total elevation gain—this profile rewards consistent output rather than jumpy efforts. With wind reported as 4.5 m/s from the W, you may notice headwind/tailwind sections that influence your speed and your perceived effort; treat wind as a pacing input, not an invitation to surge. In moderate heat (air roughly 12.3–21°C), use your planned fueling early and regularly so you’re never chasing recovery late in the ride. Your fueling target is 90 g carbs/hr, 750 mg sodium/hr, and 650 ml fluid/hr—take carbs and sodium throughout, and keep fluid intake steady; adjust slightly if you’re getting cooler from wind exposure or if you’re sweating more than expected, but don’t skip the schedule. Aim to drink and eat as part of your rhythm, especially on the rolling climbs and after them when you can normalize breathing and cadence.

In T2, prioritize an organized remount-to-run changeover: rack up smooth, put on shoes confidently, and use the first stretch to find your running rhythm. Off the bike on Jönköping’s 21.1 km rolling run (91 m gain), expect your legs to feel “worked but not tired”—the biggest risk is starting too fast because you feel good for the first couple kilometers. Keep the first miles controlled, settle your cadence, and then commit to your nutrition plan so the run doesn’t turn into a late-race scramble.

Run 21.1 km with a rolling profile and 91 m of elevation gain—stay disciplined on the uphills and don’t overstride on the descents. With moderate heat and the same W wind influence you felt on the bike, expect variability in how hot/cold you feel between sun/wind exposure; use that to guide pacing, not your ego. The goal is to keep your effort “a little under control” for the first portion, then build only if you’re fueled and breathing well. Use your fueling target to stay on track—aim for 90 g carbs/hr, 750 mg sodium/hr, and 650 ml fluid/hr through the run as conditions require. If you feel any early dehydration cues (dry mouth, heavy legs, higher breathing rate than expected), increase fluid and sodium intake where allowed and bring pacing back to match your hydration reality. Focus on smooth form: tall posture on climbs, quick turnover when legs feel heavy, and steady breathing as the course starts to add up.