IRONMAN 70.3 Louisville

Arrive early, get a short warm-up in the water (easy strokes, a few pick-ups) so your heart rate is ready by the time you start. Seed yourself based on your expected pace and plan to be comfortable for the first 100–200 m even if it feels crowded—settle into clean breathing quickly rather than trying to “win” early. For the first minutes, focus on steady cadence and relaxed shoulders; keep your head position consistent to avoid wasting energy in the variable freshwater.

You’re swimming 1946 m in freshwater where the temperature varies, so treat the first length as an adjustment phase rather than a sprint. Expect some chop from the day’s conditions and use the breeze to help you sight and steer—make small line corrections instead of big angle changes. Food and drink won’t be part of the swim itself, so your job is to exit calm and controlled, ready to transition efficiently. Aim to finish the final portion feeling like you can hold form into T1 rather than burning matches before the bike.

In T1, keep it simple: control your effort off the exit, dry/secure only what you need (transition should be fast and purposeful), then get both feet in position and clip in smoothly. As you mount, accelerate gradually for a minute—don’t surge over the first section. Use the first few kilometers to find your target power/effort range, confirm hydration is flowing, and start organizing your fueling for the steady middle of the course.

The bike is 91.3 km with 429 m of rolling elevation, so your strategy is to smooth out power on the ups and avoid overshooting on the downhills. With wind coming from the W at about 3.4 m/s, you’ll likely feel crosswind and headwind components at different points—stay aerodynamic when it’s favorable, but prioritize stability and good line when it isn’t. In hot conditions, start fueling on schedule rather than waiting for hunger; target 90 g carbs and about 1000 mg sodium per hour, plus up to 800 ml fluid per hour depending on your thirst and how your body tolerates it. Aim to sip consistently, not in big dumps—especially as the rolling terrain can mask dehydration until later.

In T2, expect your legs to feel heavy at first—this is normal after the 91.3 km bike. Walk a few seconds if you need to reset breathing and then begin with an easy jog/run cadence for the first 1 km. Focus on smooth turnover and posture; don’t chase pace immediately because the rolling profile will tighten the legs if you start too hot.

You run 21.9 km with 104 m of rolling elevation, so use the course’s rhythm: push gently on uphills, stay controlled on downhills, and keep your cadence from spiking. Because the air is hot (roughly 20.7–29.6°C across the day), hydration and sodium discipline matter—use the same fueling plan mindset even though the mechanics change. Target the race fueling targets you’ve planned for per hour (90 g carbs, 1000 mg sodium, ~800 ml fluid per hour) and take in fluids regularly so you don’t wait for late-race thirst. Wind will continue to influence comfort; when it’s in your face, it can raise perceived effort—use controlled breathing and keep your effort based on feel rather than reacting to gusts.