IRONMAN 70.3 Los Cabos

Arrive with a simple warm-up: 5–10 minutes of easy strokes plus a few faster pickups so your rhythm and breathing feel automatic before the start. Seed smartly—if you’re unsure, err slightly conservative in the first 200 meters so you’re not fighting slower traffic. In the first few minutes, focus on finding clear water, keeping your effort controlled, and staying calm during the start surge; let the pace settle rather than forcing speed early.

You’re swimming 1908 m in typical ~22.7°C water conditions, and while a wetsuit may be legal, the official wetsuit ruling is set on race morning—confirm in the IRONMAN athlete guide. Expect ocean conditions where steering and line choice matter: aim for smooth, repeatable strokes and don’t over-correct every gust or wake. With wind reported from the W at 6.6 m/s, you’ll likely feel the surface chop and drift; use sighting more often than you think you need and hold a consistent cadence to limit wasted energy. Fueling during the swim is not a priority—save your intake targets for the bike and run—just focus on arriving to T1 composed and ready to work.

Plan a quick, organized T1: when you exit the swim, transition with purpose—shoes, helmet, and eyewear should be ready so you’re not fumbling once you’re on the bike. As you mount, take the first segment to settle your breathing and pedal smoothly; don’t sprint from the mount line. In the first 10–15 minutes, get your fueling underway and lock into a steady power/effort that matches the rolling 90.5 km profile and your heat tolerance, saving the hardest efforts for where you can control them.

You’ll ride 90.5 km with 695 m of rolling elevation, so expect repeated changes in effort—attack the hills by staying composed in your chosen intensity rather than jumping gears too hard. Heat is a factor today (air temperatures range roughly 19.1–29.1°C), so your hydration and cooling strategy matter from early in the bike, not just once you feel bad. With wind at 6.6 m/s from the W, expect sections where the breeze helps you and sections where it pushes your speed/effort—stay patient on headwind stretches and don’t inflate effort on tailwind stretches. During the ride, target 90 g carbs per hour, 1000 mg sodium per hour, and about 800 ml fluid per hour, distributed consistently rather than “catching up” late; if you’re sweating heavily, prioritize getting the fluid and sodium in on schedule.

T2 should be about momentum and composure: as you come off the bike, focus on quick turnover rather than big strides. Your legs will feel heavy at first—accept that for the first few minutes—then gradually bring your rhythm into the pace you can sustain for 21.1 km. Have your plan for first aid station passes and early drink handling so you’re not stopping to “figure it out” once it gets hot.

The run is 21.1 km with 62 m elevation gain and a flat/fast profile, so the trap is going out too hard while you still feel “okay.” With hot conditions and air temps up to around 29.1°C, start controlled for the opening portion and build only if your breathing and hydration stay on track. Keep an eye on the wind’s effect on how warm you feel—tailwind stretches can fool you into faster pace, and headwind stretches can make the same pace feel much harder. Use aid stations to execute your hydration and electrolyte needs consistently; match what you prepared on the bike so you’re not under-hydrated when the run demand rises.