Ironman 70.3 São Paulo: Behind the Scenes and Race Prep
At a casual pre-race dinner, triathletes discuss bike mechanics, training, race-day nutrition, and the international endurance scene.
In a relaxed pre-race conversation, athletes share training routines, last-minute gear adjustments, and behind-the-scenes triathlon insights. Here is a summary of the key topics discussed ahead of the race in São Paulo.
In the days leading up to a major race, a triathlete's routine blends fine-tuning gear, race-day strategy, and relaxed downtime. Over an informal dinner on the eve of Ironman 70.3 São Paulo, conversation ranged from training challenges and bike mechanics to key lessons learned throughout an endurance career.
Cold-Water Training and a DIY Pool Heater
Swimming in low temperatures demands extreme adaptations. The discussion covers the challenges of training in 59 °F (15 °C) water and an ingenious DIY solution built to raise pool temperatures: a handmade wood-fired copper coil system mounted inside steel drums with a blower fan for rapid combustion.
Drivetrain Adjustments and Bike Mechanics
Mechanical preparations do not always go as planned. The athletes recount last-minute troubleshooting while setting up bikes for the São Paulo course, including emergency chainring swaps, cassette selection, and choosing the right disc rotor sizes to handle both climbs and flat sections.
Indoor Training and Portable Trainer Specs
Portable bike trainers emerged as a practical solution for race warm-ups and indoor sessions without relying on electrical outlets. The conversation details the mechanical design of fork-mount trainers and their ability to handle high power outputs.
Race Calendar and the International Triathlon Circuit
Upcoming race schedules were also on the table, evaluating fast courses across the circuit such as Cozumel and Florida. The group also touched on Lionel Sanders' recovery phase and his return to training under the Norwegian method.
Lost Bikes After the Nice World Championship
International triathlon travel logistics can lead to major headaches, as seen with lost baggage following the Ironman World Championship in Nice. The athletes recalled how they navigated lost bike luggage and used overland transport alternatives to bypass congested airport hubs.
Pre-Race Nerves and Paula Newby-Fraser's Advice
Managing race-day anxiety plays a vital role in performance. The conversation recalled a standout piece of advice shared in Kona by triathlon legend Paula Newby-Fraser: approach race day with calm and composure, remembering that the race is simply another day of training.
Morning Routine, Breakfast, and Taurine Supplementation
Nutritional strategy in the hours before the start line dictates energy levels. The athletes detailed a pre-race breakfast of tapioca with eggs and avocado, steady liquid carbohydrate intake, and experimenting with pure taurine to sharpen focus and mental alertness.
Tire Pressure and Road Conditions in São Paulo
Dialing in tire pressure for São Paulo's unique road surfaces rounded out the discussion. The athletes weighed optimal PSI for 28 mm and 30 mm tires, bumpy transitions across USP bridges, and securing hydration bottles tightly to prevent bottle drops on city roads.