Ironman 70.3 São Paulo: Swim & T1 Guide for Raia da USP
Fábio Carvalho details water navigation, goggle choices against the sun, and the long run to the first transition.
Understand the dynamics of the Ironman 70.3 São Paulo swim course at the USP Olympic Rowing Lane and how to tackle T1. Former pro triathlete Fábio Carvalho shares key advice on positioning, tinted goggles, and pacing the long transition.
The swim leg of Ironman 70.3 São Paulo takes place in the calm waters of the USP Olympic Rowing Lane (Raia Olímpica da USP), an ideal setting for maintaining a steady pace and minimal course deviation. In an analysis on the Stemma Performance show hosted by Bruna Mahn, former pro triathlete and commentator Fábio Carvalho shared key tactical recommendations for tackling the 1,900-meter swim and the race's first transition (T1).
Start positioning and lane flow
The race starts early at 5:50 a.m., with age-group athletes entering the water beginning at 6:05 a.m. Since the chute leading into the starting corral is narrow, Fábio Carvalho's first tip is to arrive early to secure a good spot and start in the corral matching your target pace, avoiding bottlenecks before even hitting the water.
Unlike the open ocean, where waves and dispersed athletes create currents and constant contact, the Olympic Rowing Lane offers a straight, wide canal. For those looking to avoid dense traffic during the opening meters, drifting about 20 meters toward the center of the lane provides clear water to swim at your own pace without losing your bearings.
Straightforward navigation and goggle selection
Navigation at USP is considered one of the easiest on the triathlon circuit. The first reference buoy is located roughly 450 meters from the start, followed by a straight line of yellow buoys. In addition to the water markers, the banks of the canal serve as visual guides, virtually eliminating the risk of significant drift or zig-zagging for less experienced open-water swimmers.
One critical detail is swim goggle selection. With an early morning start, direct sunlight from the sunrise aligns right with your field of vision, which can interfere with sighting. Even with the canal's dark water, Carvalho recommends skipping clear lenses in favor of tinted or mirrored models that shield against direct frontal glare.
Climbing the steps and the long run to T1
Upon exiting the water, athletes face the transition's first muscular test: a flight of five or six steep steps leading out of the canal. The abrupt shift from horizontal swimming to vertical running requires caution to prevent slips, dizziness, or sudden cramping in those initial strides.
Once past the stairs, getting to the transition area requires stamina. The run on asphalt up to the ramp leading into the running track spans roughly 300 to 400 meters. Due to this considerable distance, the estimated average T1 time ranges between 3 and 4 minutes—a window that, according to Carvalho, allows athletes to run at a controlled cadence and calmly adjust their gear and tri suit before mounting the bike.