10 Brutal Truths About Ironman 70.3 That Triathletes Learn Too Late

Summary

Key Points

• The first IRONMAN 70.3 is unlikely to be perfect; treat mistakes as data for future races rather than failure. 0:32
• Poor pacing, especially on the bike, will ruin the race regardless of fitness; aim for 70‑78% of FTP for beginners and 78‑85% for experienced riders. 0:40
• Open‑water swim anxiety can be mitigated by practicing in similar conditions, warming up before the start, and focusing on full exhalations to avoid carbon‑dioxide buildup. 3:55
• Heat becomes a major factor later in the race; acclimatise by training in warm conditions for 10‑14 days before the event. 5:13
• Sunburn adds extra stress; use a long‑lasting, high‑SPF sunscreen and test it during long training sessions. 6:31
• Hydration must be balanced with sodium; aim for 400‑800 ml of fluid and 400‑800 mg of sodium per hour, adjusting for sweat rate and temperature. 7:12
• Carbohydrate intake should be 60‑90 g per hour (or 2‑3 gels) to sustain energy, and the gut must be trained to tolerate this amount. 8:50
• An aerodynamic bike position is only beneficial if it can be held comfortably for hours; fit the position to your endurance needs, not just speed. 10:33
• Skin friction from wetsuits, clothing, and bike components can cause painful rashes; apply a durable lubricant to all contact points and test it beforehand. 11:18
• More training isn’t automatically better; six focused workouts per week with proper recovery is usually sufficient for age‑group athletes. 13:09