IRONMAN 70.3 Alcúdia-Mallorca

Arrive early, get your feet in the water, and rehearse how you’ll get goggles in fast. Seed yourself based on your expected swim pace so you’re not fighting for space in the first minutes. As the start settles, focus on settling into a clean rhythm—shorten your first strokes slightly if you feel chaotic, then let the tempo build over the first chunk of the swim. If you’re aiming to be efficient, plan your sighting cadence so you don’t drift wide into chop or turns.

You’ll swim 1909 m in freshwater with temperature that varies, so treat it like a “warm-up happens during the swim” situation—start controlled rather than forcing power. Expect typical race-day dynamics: people compress at the beginning, then you’ll find clearer lanes after the first minutes. Wind can influence surface conditions and how the buoy line is presented, so keep your sighting steady and your body position firm to reduce drag. Fueling on the swim is usually minimal—save the bulk of your planned 90 g carbs per hour, 750 mg sodium per hour, and 650 ml fluid per hour for the bike and run where you can actually absorb consistently.

Use T1 to transition without rushing: get your wetsuit off if you’re wearing one (the official wetsuit ruling is set on race morning—confirm in the IRONMAN athlete guide), rack cleanly, apply anything you need (lube/sunscreen if applicable), and take a moment to check you’re starting with the right hydration bottles and power plan. As you mount, stand up briefly only if needed for balance, then settle into your aero position quickly. The first 10–15 minutes on a climbing course are about finding your cadence and effort—get rolling smoothly before the first harder grades.

Ride 90.2 km with 803 m of elevation gain on a hilly/climbing profile, so treat the bike as a series of controlled efforts rather than a single flat-pace attempt. With wind coming from the W at about 5.6 m/s, you’ll feel it more on exposed segments and on transitions between climbs and flatter stretches—stay stable, keep your steering inputs smooth, and don’t chase speed on windy flats if it spikes your effort. Fuel to your targets: aim for 90 g carbs per hour, 750 mg sodium per hour, and about 650 ml fluid per hour from early in the ride so you’re not playing catch-up later. Because the air temperature ranges roughly from 13.7 to 23.5 C with moderate heat, drink regularly—small, steady sips help you stay hydrated through the climbs where breathing and sweating ramp up. If you’re approaching aid stations and you’re on schedule, take what you need and move on—avoid stopping to “solve” hydration deficits mid-ride.

In T2, focus on getting your shoes on quickly and transitioning from a cycling rhythm to a steady run cadence. The first minute off the bike should feel slightly heavy—expect it. Take the first aid/stop opportunity to take what you need for hydration and sodium, then settle into your pacing. On a flat/fast 21.1 km run, your fitness will tempt you—resist going too hard in the opening kilometers; start controlled and build as planned.

You’ll run 21.1 km with only 42 m of elevation gain, which makes it a fast course in terms of terrain but still demanding because you’re carrying bike fatigue. With moderate heat and air temperatures that can rise up to about 23.5 C, hydration and sodium matter early; don’t wait until you feel thirsty. Keep your effort steady as you hit the first stretch—on a flat course, it’s easy to get carried away and then struggle later when fatigue catches up. Continue your fueling strategy (90 g carbs per hour, 750 mg sodium per hour, and 650 ml fluid per hour) through the run so you maintain consistent energy. If wind is still noticeable, it can affect how “easy” certain sections feel—stay focused on cadence and breathing rather than chasing pace when conditions change.