IRONMAN 70.3 São Paulo

Approach the start by getting loose with a short swim-warmup that raises heart rate without exhausting you. In the first few minutes, find clean water based on your seeding/ability and commit to steady technique—avoid sprinting off the line so you can settle into a smooth rhythm before the mid-swim. If you’re in a crowded start, focus on breathing timing and keeping your line rather than trying to “win” early position.

You’ll swim 1,827 m in freshwater where temperature varies, so start slightly controlled to match the conditions. Expect frequent small speed changes from traffic in the pack early on; keep your effort steady and let your pace come back once you have space. With variable water temperature, your first priority is comfort and efficient form—don’t let a colder or stiffer feel drive you to over-sprint. Fueling during the swim should be minimal; save your full intake plan for the bike and run, then transition into your fueling cadence immediately after you mount the bike.

In T1, move efficiently and prioritize a clean, quick transition: rack/dismount smoothly, get shoes on with the right tightness (not overly constricted), and verify you’ve got everything you need before you push off. On the first pedal strokes, bring the power up progressively—don’t spike it immediately—so your legs learn the change from water to gravity and to the rolling terrain. Once you’re fully into rhythm, lock in your fueling plan early rather than waiting for “later.”

The bike is 90 km with 419 m of elevation gain and a rolling profile, so plan for repeated short changes in power rather than a constant grind. Moderate heat and a steady wind of 5.5 m/s from the SE mean you’ll feel it more strongly on certain segments—use it to your advantage by managing effort when you’re into the wind and staying smooth when you’re sheltered or moving faster. During the ride, execute your fueling target consistently: 90 g carbs per hour, 1000 mg sodium per hour, and about 800 ml fluid per hour—don’t fall behind on the carbs when the terrain demands extra focus. Aim to drink and take fuel regularly, using the rolling nature to check your cadence/power and keep the intake uninterrupted.

In T2, get your shoes on cleanly and transition with a controlled first minute—your legs may feel “springy but tight” after the rolling bike. Focus on posture and cadence immediately: tall enough to stay efficient, but avoid over-striding before you settle into pace. Use the first part of the run to confirm your rhythm, then start your race fueling schedule as planned.

The run is 21 km with 12 m of elevation gain on a flat/fast profile, which typically rewards disciplined pacing. With moderate heat and an SE wind, the key is to stay smooth—flat terrain can tempt you to go out too hard, and the wind can create deceptive effort spikes. Since your course is fast on paper, you’ll do best by holding steady effort early, then letting the speed come from good form and controlled breathing rather than early acceleration. Continue hydration and carbs using your race targets (based on your plan and the conditions), and don’t wait until you feel thirsty—use regular aid timing to stay on schedule.