Race-Day Guide for the Ironman 70.3 World Championships

Bike Fueling

As you begin the bike leg by cycling up and out of the Lake Las Vegas complex, you'll have a steady climb for several minutes. You'll get tired during this climb if you're attempting to unwrap gels or chew on bars, especially with your heart rate already elevated from the swim. So unless you're using liquid fuel that you can easily sip in the first few minutes of the bike, try to throw down a gel or swig of liquid fuel as you move quickly through the swim-to-bike transition.

Once you're on the bike, drink water when thirsty (the amount will vary based on heat conditions of the day, but for most athletes, it comes out to 25 to 35 ounces per hour). Depending on your size, you'll be doing a gel every 20 to 30 minutes, or sips of a liquid fuel every 10 to 15 minutes.

I recommend breaking up gel or liquid monotony by including 50 to 100 calories of a chewable fuel sources at the end of each hour, such as a bar, jelly beans, chomps, or bloks. I personally am not a fan of the more sugary sources and especially for longer races prefer liquid fuels with fats and proteins combined with bars that aren't too sweet—but once again, do what works for you.

Continue fueling consistently the whole time, and do not go into bike-to-run transition hungry or thirsty, as you don't want to be worrying about eating and drinking as much during the run as you did on the bike.

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Bike Pacing

You'll probably find the most difficult sections of this race to be the climbing from Lake Mead Drive out to Northshore Road as you settle into your pace, and the entire section out to the Northshore Road turnaround.

Avoid big ego battles on the bike as impatient athletes attack hills and climb too hard for this section. Instead, attempt to avoid burning matches and getting to the point of an intense burn in your legs and lungs. You'll want this extra oomph for the climb out of Northshore Road before you take the right turn back onto Lake Mead drive, and for the long climb up into T2.

This is definitely a bike leg where going out too hard is going to leave you with no steam, especially for the final climb before the run.

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