# IRONMAN 70.3 Lake George — IRONMAN 70.3 race guide

> Course, typical race-day conditions and fueling for IRONMAN 70.3 Lake George, from metrica.fit. HTML version: https://www.metrica.fit/races/im703-lake-george

- **Date:** Sunday 13 June 2027
- **Location:** North America · 43.4262, -73.7123
- **Distance:** IRONMAN 70.3

## Key facts

- IRONMAN 70.3 Lake George is on Sunday 13 June 2027.
- It is an IRONMAN 70.3: 1.9 km lake swim, 90 km bike, 21.1 km run.
- Typical race-day air temperature is 13.2–24.4 °C with a 4 m/s (14 km/h) wind from the SW (10-year climatology, not a forecast).
- For a typical ~5.5 h finish in moderate conditions, plan about 90 g of carbohydrate, 750 mg of sodium and 650 ml of fluid per hour.
- Free 16-week training plan for this race (about 10 hours a week, starting Monday 2027-02-22): https://www.metrica.fit/races/im703-lake-george/training-plan

## Course

| Leg | Distance | Elevation gain | Source |
| --- | --- | --- | --- |
| Swim (lake) | 1.9 km |  | standard distance |
| Bike | 90 km |  | standard distance |
| Run | 21.1 km |  | standard distance |

## Race-day notes

IRONMAN 70.3 Lake George is a 1.9 km lake swim followed by a 90 km bike and a 21.1 km run—your success comes from controlling effort early, then fueling steadily through moderate heat and a light-to-moderate SW wind.

**Swim.** You’ll swim 1900 m in the lake—conditions can vary, so treat sighting and line discipline as part of your speed. With the wind coming from the SW, expect waves or surface chop at times; keep your head position stable and let your body roll with the water instead of fighting every ripple. The water temperature varies, so if you feel “cold” early, settle into a consistent cadence and avoid overshooting intensity in the first quarter of the swim. Plan to leave the swim with enough control to start the bike strong; you’re not fueling during the swim, so keep hydration and carbs scheduled for the bike and run. Finish feeling like you could hold form for a little longer—your priority is a clean exit, fast transition, and an even first 10–15 minutes on the bike.

**Bike.** You’ll ride 90 km after the 1.9 km swim, and with air temperatures ranging from 13.2°C to 24.4°C you can warm up quickly once you settle in. The SW wind at about 4 m/s is light-to-moderate, so expect it to influence speed more than it drains energy—still, be prepared for small changes in how the bike feels as you turn or ride into/with the wind. Fuel from the start of the bike: target 90 g carbs per hour with 750 mg sodium per hour and about 650 ml fluid per hour, and spread it evenly so you’re not “chasing” your targets later. If you feel your output climbing as the air warms, reduce stress by taking in more fluid and staying disciplined on effort rather than pushing harder to “catch up.” The win on this bike is even fueling and pacing—stick to your carb/sodium/fluid targets and stay controlled in the first part of the ride.

**Run.** You’ll run 21.1 km after 90 km of cycling, and the moderate heat (13.2°C up to 24.4°C) means dehydration and gradual fade are the main risks. Keep the effort steady—use wind as a cue for pace: with a SW wind, there may be stretches where it feels easier/harder, so adjust by staying on perceived exertion rather than chasing the watch. Fueling should continue from your bike plan; as you approach late run, ensure you’re still taking in carbs and fluids consistently (don’t wait until you “feel” thirsty). If the air warms toward the upper end of the range, prioritize hydration earlier in the run to protect form and prevent early stomach stress. Run controlled early, then keep your form—steady pace plus consistent intake beats a late push built on missed fueling.

**Weather.** Because conditions can shift, use perceived exertion and your nutrition plan as anchors; confirm final recommendations in the official athlete materials on race morning.

## Links

- Race guide (HTML): https://www.metrica.fit/races/im703-lake-george
- Fuel plan for this race: https://www.metrica.fit/fuel?preset=im703&sport=tri&hours=5.5&intensity=race&race=im703-lake-george&racename=IRONMAN+70.3+Lake+George&carbs=90&sodium=750&fluid=650&temp=24
- JSON: https://www.metrica.fit/api/public/races/im703-lake-george
- Official race page: https://www.ironman.com/races/im703-lake-george

Source: metrica.fit. Weather is a 10-year climatology (typical, not a forecast); course distances and climbing come from derived, approximate course tracks. Wetsuit rulings and cutoffs are set by the organiser — confirm in the official athlete guide. Not affiliated with the IRONMAN Group.