Oxygenaddict Triathlon Podcast IRONMAN & 70.3 Race-Sim Weekend: How to Nail Your Pacing, Fuel & Race Strategy | Ep 555
Sep 10, 2025
Discover the essential elements of a Race Sim weekend for Ironman and 70.3, focusing on swim and bike pacing strategies and nutrition planning. Learn the importance of structured swim sessions and heart rate targets for optimal performance. Understand how to manage your run with strategic pacing and planned walk breaks. Find out how to tackle race-day challenges, such as navigating niggles and maintaining mental strength through low points. Get ready with proven tips for hydration and fueling to maximize your race day success!
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Run A 48-Hour Race-Sim Weekend
- Do the race-sim weekend 48 hours before taper to mirror race demands and rehearse execution.
- Treat it as practice for pacing, nutrition and transitions, then prioritise recovery and taper afterwards.
Swim At A Controlled Race Pace
- Swim at relaxed race pace: Ironman = CSS +8–12s/100m; 70.3 = CSS +4–8s/100m.
- Focus on feeling cruisy and controlled; avoid racing the swim unless you're an elite front pack athlete.
Stick To FTP Ranges On The Bike
- Ride by effort: Ironman ≈ 65–75% FTP, 70.3 ≈ 75–85% FTP, adjust for athlete speed.
- Faster athletes sit at the higher end; slower athletes must ride easier to save the run.