IRONMAN 70.3 Tallinn

Arrive with enough time to get your body warm and familiar with the water before your start—think 5–10 minutes of easy movement and a few smooth accelerations to loosen up your shoulders. Seed where you can hold your intended pace; in a 1,912 m swim, small position changes early can compound later. When the gun goes, go controlled for the first few minutes (avoid sprinting into traffic), then settle into a steady stroke count and breathing rhythm as you find clear water.

You’ll cover 1,912 m in freshwater, with temperature varying—so set your expectations for how it feels at the start versus later. The key is to swim “relaxed strong”: steady cadence and clean technique rather than chasing every surge in the pack. If the water feels cool or choppy, keep your effort smooth and focus on propulsion through each pull to reduce wasted energy. Fueling-wise, rely on your planned bike/run intake; the swim itself shouldn’t be a carb workload—use this leg to get settled for the bike exit.

Your swim-to-bike flow should be simple: streamline off the swim, move efficiently through the racks, and put on kit in a consistent order (helmet on before you think about moving). For the first minute, don’t chase power—spin smoothly to get your legs turning while you settle the bike position and breathing. Take a moment to confirm you’re starting with your correct drink/bottle setup so you can start taking fluid right away.

Ride 91.4 km on a flat/fast profile with 280 m of elevation gain—so it’s about sustained efficiency, not repeated big climbs. With wind at about 5.1 m/s from the SW, expect it to influence speed and effort more than elevation does; keep your pacing stable when you feel the wind shift rather than reacting. Fuel on schedule: target 90 g carbs per hour with 600 mg sodium per hour and about 500 ml fluid per hour, and adjust only if conditions force it (e.g., if you’re sweating more or taking longer at any point). Aim to drink early and regularly—small, frequent intakes usually beat trying to “catch up” later, especially on a fast course where time passes quickly.

For the bike-to-run transition, think “quick reset.” Rerack/transition efficiently, then focus on first steps: tall posture for the first 200–400 m, light cadence, and don’t let your stride overreach. Your legs may feel heavy off the bike—normalize the sensation immediately and match effort to your plan rather than your first-2-minute discomfort.

You’ll run 21.5 km on a flat/fast profile with 41 m of elevation gain—so the run feels fast, but that’s exactly where athletes get overcooked. With moderate heat (air temp roughly 13.1–19.5°C), start conservative and let pace build as your rhythm locks in. The SW wind can carry into the run and change how hard it feels from one stretch to the next—use breathing and cadence as your “go/no-go” signals instead of sprinting any tailwind moments. Keep fueling consistent with the same targets you practiced on the bike: 90 g carbs per hour, 600 mg sodium per hour, and about 500 ml fluid per hour, using aid stations to stay on pace with your intake.