Oxygenaddict Triathlon Podcast IRONMAN & 70.3 Race-Sim Weekend: How to Nail Your Pacing, Fuel & Race Strategy | Ep 555
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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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Set Up A Strong Second-Half Run
- Pace the run so the second half feels strong rather than fading or forcing walks.
- Aim for 70.3 ≈ Jack Daniels M pace and Ironman ≈ top of E pace as best-case targets.
Make The Swim Specific To Race Day
- Do your race-sim swim in open water if possible and wear the same kit you will race in.
- Mirror venue conditions (fresh vs salt water) and make the swim as continuous and specific as you can.
Rehearse Your Exact Nutrition
- Replicate your race-day nutrition during the race-sim weekend, including breakfast and on-course products.
- Trial aid-station foods and adjust if you experience intolerance during practice.