IRONMAN 70.3 Vichy

Plan to arrive early enough to warm up without draining your legs. Get comfortable in the freshwater, do a short progressive set in the water if allowed, and use the final minutes to settle your breathing rhythm. In the start area, seed based on your likely 1902 m pace and pick a position that lets you swim straight from the first buoy rather than fighting constant overtakes. For the first few minutes, prioritize clean technique and controlled effort—settle into a sustainable cadence before you try to “push.”

You’ll cover 1902 m in freshwater where conditions can vary, so expect some changes in buoy line visibility and water behavior. With a NW wind typically influencing the swim edges and the general approach, keep your sighting calm and consistent so your path stays efficient rather than chasing buoy-to-buoy corrections. The goal is steady, not explosive: lock into a pace you can hold through the middle third, and use smooth turns/lines to avoid wasting energy. Fueling during the swim should be minimal—focus on pacing and hydration for right after you exit. Start thinking about your exit-to-bucket flow so you’re not hunting for gear and you can begin drinking as soon as you’re onto the bike.

Your transition (swim→bike) is where you turn swim effort into bike performance: be organized, take the fastest legal route to your bike, and get your shoes and helmet on quickly. As you mount, aim for a smooth first 10–15 minutes—don’t sprint away from T1 because the rolling 89.9 km course and 745 m of elevation will punish early over-revving. Settle into your cadence and power/effort targets right away, then gradually build to your steady cruising speed. Have your fueling sequence ready immediately after you start riding so you don’t “forget” nutrition while you’re focusing on the first climbs.

On the 89.9 km rolling bike (745 m gain), the NW wind at about 3.7 m/s means you’ll feel small changes in stability and effort, especially when wind direction meets the course. Use the rollers strategically: keep power/effort controlled on the uphills, and recover a little (without coasting too much) on the downhills to stay efficient. Because the run is flat/fast, you want to arrive off the bike feeling like you can transition into a strong, repeatable run rhythm—so avoid turning every crest into a max-effort segment. Fueling target is built for steady absorption: aim for about 90 g carbs per hour, around 1000 mg sodium per hour, and about 800 ml fluid per hour, adjusting small sips for how moderate heat affects your thirst. Take fluids regularly rather than “catching up,” and aim to have your nutrition started early so your stomach is comfortable before you settle deeper into the ride.

Your transition (bike→run) should protect your legs: keep the walk-run volume minimal, get your shoes on efficiently, and start the first 400–800 m on purpose—slightly controlled. Off the bike, expect heavier quads and a slightly disconnected cadence; use the first minutes to find a smooth stride and settle your breathing. Hydrate and take any needed gel early in the run setup so you’re fueled before you’re fully into rhythm. The first key is to avoid standing tall and forcing speed immediately—earn the tempo as your legs loosen.

The 20.9 km run is flat/fast with only 68 m of elevation gain, so your pacing discipline matters more than climbing management. With moderate heat and a NW breeze lingering from earlier in the day, you may feel cooler on exposed sections and warmer in sheltered stretches—let that guide your fluid intake and breathing, not your ego. Your fueling plan continues: target about 90 g carbs per hour, around 1000 mg sodium per hour, and about 800 ml fluid per hour, using frequent small intakes. If you’re sweating more than expected, don’t wait for late symptoms—take the next scheduled drink and sodium intake on time. Because the course is designed for speed, it’s easy to start too hard; hold back early, then build steadily as long as your legs and stomach stay cooperative.