First Ironman 70.3: Practical Guide with Bruna Mahn
Check out top tips from the former pro triathlete to tackle every stage of the race in Florianópolis.
On the eve of Ironman 70.3 Florianópolis, former pro triathlete Bruna Mahn led an in-depth Q&A session for athletes tackling the distance for the first time. The briefing covered essential guidance on check-in, transitions, swimming, cycling, and running.
Making your debut at the half-Ironman distance usually brings a natural mix of butterflies and nervous anticipation. To reassure athletes and clarify practical details ahead of the starting gun in Florianópolis, former pro triathlete Bruna Mahn hosted an in-depth briefing covering key rules, race operations, and pacing strategies for every leg of the event.
Bike check-in, transition bags, and setup
The bike check-in procedure requires your bicycle to have the official sticker properly attached to the seatpost, and athletes must wear their helmet buckled when riding to transition. The timing chip is distributed during drop-off and must be worn on the ankle. On race day, transition is open from 4:00 AM to 5:30 AM, allowing you to organize the purple gear bag for cycling and running at your bike, while the white bag holds your post-race belongings. It is best to memorize your rack location and run through a checklist beforehand to avoid forgetting anything.
Walk to the swim start and wetsuit timing
Athletes face an approximate 1 km walk from the transition area to the swim start on the beach. The recommendation is to put on your wetsuit as late as possible, as the tight neoprene can restrict blood circulation if worn too far in advance. It is also wise to use the restrooms inside transition beforehand, where dedicated lines for women help prevent the long queues typically found at the beach.
Swim: safety, turn buoys, and pacing
The 1.9 km swim course features a 1-hour-and-10-minute cutoff. To keep your heart rate under control, start at a comfortable pace and line up in the starting chute matching your projected finish time. You may request assistance and hold onto kayaks, paddleboards, or rescue boards to catch your breath without penalty, provided the watercraft does not move you forward. When rounding the apex turn buoy at the 590-meter mark, swing wide to steer clear of congestion.
Transition 1 (T1) and the mount line
Upon exiting the water, push your goggles up onto your forehead and run steadily to your bike rack. Triathlon safety rules strictly require you to fasten your helmet strap before taking your bike off the rack. All wetsuits, goggles, and swim caps must go inside your purple transition bag to keep the alleyways clear. You may only mount your bike once you have completely crossed the designated mount line.
Bike: rules, hydration, mechanicals, and cutoffs
Along the 90 km bike course, all passing must be executed on the left, keeping to the right at all other times. At aid stations, slow down or come to a controlled stop to grab water and sports drink safely, avoiding discarded bottles on the road. The total combined cutoff to complete the swim, T1, and bike is 5 hours, with an intermediate checkpoint at kilometer 80 around 11:06 AM. Additionally, every competitor must carry their own basic repair kit for flats and minor mechanical issues.
Run, outside assistance rules, and finish line
The 21 km half marathon consists of two laps and requires disciplined pacing early on to prevent burning out. Medical and safety staff can be called upon freely without penalty; however, accepting food, hydration, or supplies from outside official aid stations counts as outside assistance and leads to immediate disqualification. When crossing the finish line, remember the classic rule: look ahead and smile for the race photographers before stopping your watch.
Final details: bib numbers, race tattoos, and bike check-out
Wearing your race bib is mandatory on the run leg and optional on the bike for age-groupers. Body marking tattoos should ideally be applied on race morning so sunscreen or sweat do not smudge them beforehand. Post-race bike check-out runs from 12:30 PM to 3:30 PM upon presenting your claim ticket and timing chip, and authorized third parties can retrieve your gear as long as they carry both items.