70.3 Maine PlayBook
IRONMAN 70.3 Maine
"Inside out first. Effort, not pace. Trust what you've built, and let the river carry you into the day."
A letter to you
I've stood at a lot of start lines. The fourth-grade Milk Run. A bike and a one-way ticket south. IRONMAN wins. Kona. Lyme. Two wrist surgeries. And every single time, the same quiet question shows up at the water's edge: why am I doing this?
The answer that's served me best is simple — because I get to. Because the work is already done. Because today is a chance to see what I've built, with curiosity instead of pressure. That's the spirit I want you carrying into Maine. Inside out first. Effort, not pace. Keep moving forward.
This playbook is your map. The course, the timing, the fueling, the mental cues, the contingencies — all of it is here so your brain can rest and your body can race. Read it twice. Mark it up. Make it yours.
Race day in 60 seconds
Transition opens ~4:15 AM. Walk through the gates closer to 4:30 than the cutoff. The swim is a point-to-point rolling start down the Kennebec — fast, downstream, friendly. You'll exit into T1 with a short climb to wake the legs, roll out on a rolling 56-mile loop through the river valley, drop into a clean T2, and run a single shaded loop through Hallowell and Augusta to a finish under the State Capitol.
Course overview
Augusta rewards an athlete who reads the terrain rather than fights it. The swim moves with you. The bike is rolling, not brutal. The run threads through historic Hallowell and Augusta with shaded riverside stretches and warm crowd support to the Capitol steps.
| Leg | Dist | Profile | What to expect |
|---|---|---|---|
| Swim | 1.2 mi | Downstream river | Kennebec River, point-to-point. Water ~74–77°F. Current helps; sighting is straightforward. |
| T1 | — | Short climb | Up a short pitch to the top of the valley. Warms the legs. |
| Bike | 56 mi | Rolling ~3,200 ft | One loop south along the river. Smooth descents, steady rollers, few sustained climbs. |
| T2 | — | Compact | Quick in, quick out — on the run inside two minutes. |
| Run | 13.1 mi | Single loop, rolling | Hallowell & Augusta. Shaded riverside, a few honest rises, finish at the Capitol. |
Race-week countdown
The week before is not where fitness is made — it's where fitness is preserved. Keep the body moving, the mind quiet, and the choices small.
| Day | Do |
|---|---|
| T-7 Mon | Easy 45-min spin + 3–4 short pickups. 20-min walk. Start laying gear out. Sleep is the priority all week. |
| T-6 Tue | Easy swim ~1,800 m w/ a few race-pace 50s. Light strength/mobility. Hydrate, pinch of salt at meals. |
| T-5 Wed | Mini-brick: 60-min bike w/ 3×5-min race pace → 15-min easy run. A check-in, not a workout. |
| T-4 Thu | Travel day if flying. Walk the airport. Drink to thirst plus a little. Easy 20-min jog on arrival. |
| T-3 Fri | Athlete check-in (bring QR + ID). Easy 30-min spin, short swim if allowed. Shift calories toward carbs. |
| T-2 Sat | Shakeout: 20-min bike w/ 2× openers, 10-min jog w/ strides, 10-min swim. Drop bike in transition. Early dinner. |
| T-1 Sun AM | Wake ~3:30. Eat by ~4:00. In transition ~4:30. Wetsuit on, mind quiet. The river does half the work. |
Packing list
Pack in three piles so nothing important hides at the bottom of a duffel.
🌊 Swim
Wetsuit · 2 goggles (clear + tinted) · provided cap · anti-chafe stick · ear plugs · flip-flops to the start.
🚴 Bike
Bike + race wheels · helmet (stem sticker) · shoes · sunglasses · 2 bottles (race mix) · bento box · spare tube · CO2 + inflator · multi-tool · levers · bike nutrition · transition towel.
🏃 Run
Trained run shoes (not new) · socks · race belt w/ bib · visor/hat · sunglasses · run nutrition · salt tabs · zip bag for ice.
Pre-race dinner & breakfast
Saturday dinner (by 6 PM)
Familiar and carb-leaning. Rice or pasta + a moderate portion of lean protein (chicken, white fish) + cooked veg you tolerate. Skip heavy sauces, fried food, anything new. Bread is fine. A small simple dessert is fine. Hydrate into the evening; stop large fluids by 8 PM.
Race morning (3:30–4:00 AM, no fat)
Clean, accessible carbohydrate + fluid. Aim 100–150 g carbs ~3 hr before the start with 200–400 mL electrolyte drink. Options: oatmeal + banana + honey · white toast + jam + banana · bagel + honey + juice · applesauce pouches · rice porridge. Coffee only if it's your routine. ~30 min before: a gel + a few sips of water.
The swim — the Kennebec River
The fastest 70.3 swim on the planet — the Kennebec moves you downstream the whole way. Treat the first 200 m as warm-up: the gun goes, HR spikes, the field is busy until it stretches out. Settle your breathing on the first long sighting line and let the current become your second engine.
- Sight every 6–10 strokes — pick a fixed bank object plus the buoys, so you don't weave
- Draft legal feet — slot onto a pair moving at your pace plus a touch, and ride them
- If you get bumped, exhale fully and reset. The river is patient; you can be too.
Wetsuit decision
Wetsuit-legal status is announced at the briefing based on that morning's water temp. Historic water sits ~74–77°F — right around the legal threshold.
| Water temp | Status | What to wear |
|---|---|---|
| Below 76.1°F | Legal for all | Full-sleeve wetsuit if you have one and trained in it. |
| 76.2–83.8°F | Optional (no awards / Worlds eligibility) | Swimskin or sleeveless. Wetsuit only if you genuinely need buoyancy. |
| Above 83.8°F | Banned | Swimskin or tri kit. |
T1 choreography
- Out of the water: glasses off, cap on the wrist, wetsuit unzipped and peeled to the waist on the short climb
- At your bag: wetsuit fully off, helmet on and clipped before you touch the bike (the rule is firm)
- Glasses on, race number to belt or pocket, shoes on (or already in the pedals if you've practiced)
- Out the mount line, swing a leg, and roll
Target 3–4 min. There is no prize for sub-2.
↑ back to topThe bike — Kennebec Valley
A rolling 56 miles, ~3,200 ft of climbing in short, honest pitches. The pattern: descend with the river, climb back out, descend again. Keep wattage steady across terrain — don't hammer climbs and coast descents.
| Section | Plan |
|---|---|
| Mi 0–10 · Settle | Where mistakes are made. Legs feel fantastic — resist. Easy end of range, get one bottle in, let HR come down from the swim. |
| Mi 10–30 · Build | Find your race rhythm. Aero on flats & descents. ~75–80% FTP for most. Sit up only to drink/shift. |
| Mi 30–45 · Hold | The mental middle. Break into three 5-mile segments. Drink at the top of each, eat on the half. Cadence ~85–90. |
| Mi 45–56 · Bring it | If you've been honest, the legs are there. Hold form, finish your last bottle, roll into T2 composed — not on fire. |
Mechanical self-rescue
Most race-day mechanicals are flats, dropped chains, or an ejected bottle. Carry a spare tube, two CO2s + inflator (or a small pump), levers, and a multi-tool.
If you flat
- Pull off the road completely. Breathe.
- Wheel off, tube out
- Check the tire casing with your fingers for whatever caused it
- New tube in, seat the bead, inflate
- Wheel on, go. A clean change is 6–8 min. Support will pass eventually.
Chain drop: soft-pedal, shift to the small ring, and it usually walks back on. If wedged, pull off and lift it by hand. Wipe fingers on the grass, not your kit.
↑ back to topT2 choreography
- Dismount, run the bike to your rack — helmet stays on until the bike is racked
- Helmet off, run shoes on
- Race belt rotated to the front, visor/hat on, grab run nutrition
- Go
Target under 2 min. Socks are optional — skip if you've trained without and never had a hot spot; wear them if you blister easily.
↑ back to topThe run — Hallowell to Augusta
A single 13.1-mile loop south from Augusta into Hallowell along the Kennebec, then back through both downtowns to the Capitol finish. Honestly rolling — a few short rises, plenty of flat, riverside shade, warm crowds in the towns.
| Section | Plan |
|---|---|
| Mi 0–3 · Reset | Legs feel strange — normal. Don't chase pace. Run by effort, cadence ~175–185. Sip at the first aid even if not thirsty. |
| Mi 3–7 · Settle | You know the day now. If willing, hold top Z2 / bottom Z3. Drink every aid. Gel ~mi 4 and ~mi 7. Use the Hallowell crowds. |
| Mi 7–10 · The work | Where the race lives. One aid station at a time. Walk to drink (15 steps), then run. Cola ~mi 8–9 if the stomach's steady. Ice, sponges, water over the head if warm. |
| Mi 10–13.1 · Home | The last 5K is yours. Hold form, run tall, drive the arms, eyes up. The chute climbs gently to the Capitol — when you see it, you smile. That's the rule. |
Fueling math
Carbs per hour depend on size, gut training, and heat. Pick the row closest to you; treat the middle of each range as your target.
| Body weight | Bike carbs/hr | Run carbs/hr | Fluid/hr (warm) | Sodium/hr |
|---|---|---|---|---|
| ~150 lb / 68 kg | 60–80 g | 40–60 g | 500–750 mL | 500–800 mg |
| ~175 lb / 79 kg | 75–90 g | 50–70 g | 650–900 mL | 700–1,000 mg |
| ~200 lb / 91 kg | 85–100 g | 60–80 g | 750–1,000 mL | 900–1,200 mg |
Sample bike timeline
Out of T1, 3 sips in the first 5 min. From mile 5: drink every 10 min, eat every 20 (gel, half-bar, chews). By mile 30 your first bottle is gone and you're ~half your bike carbs in. Refill ~mile 25–30. By mile 50 the second bottle's done and the final gel is in.
Sample run timeline
Mile 1: a few sips. Gel ~mile 4 with water. Every mile after: alternate water and electrolyte. Cola ~mile 8–9 if steady. Final gel ~mile 10 if you want it — many don't.
Hydration & sodium
Maine is reliably warm, not extreme. Fluid losses typically 500–1,000 mL/hr. On-course PH 1000 delivers 1,000 mg sodium per liter — matching what most athletes lose. Salty sweater (crusted kit)? Add a salt tab hourly on the bike and every 45 min on the run.
Heart rate & power zones
If you race with numbers, here's the working frame. If you don't, race by feel and let the watch confirm — not dictate.
| Leg | Effort | Target |
|---|---|---|
| Swim | Smooth, repeatable | RPE 6–7/10. Breathing rhythmic, not hurried. |
| Bike | Steady, sustainable | 75–82% FTP · HR mid Z2 to low Z3. Cap any single climb at 95% FTP. |
| Run | Controlled, then build | HR low-to-mid Z3 for mi 1–9; allow Z4 from mile 10 if the body says yes. |
Mid-race decision framework
Every 30 min on the bike and every 2 miles on the run, run a 10-second check:
💧 Drinking enough?
Can't remember your last sip? Take one now.
🍯 Eating enough?
More than 20 min since a calorie? Eat now.
⚡ Effort matching?
Pushing where it doesn't matter? Back off. Coasting where it does? Lean in.
Weather scenarios
Warm (mid-80s°F)
Most likely. Pre-cool with ice on the morning walk. Drink the high end on the bike. Sponges, ice, water over the head every run aid. Slow mile 1 by 10–15 sec — the day gives it back.
Cool / overcast
A gift. Don't let it trick you into under-drinking. Bike at the high end of range; run pace feels a touch easier.
Wet
Descend conservatively, brake earlier, stay off painted lines through corners. The run gets more comfortable, not less.
Troubleshooting
| Signal | Means | Do |
|---|---|---|
| Stomach sloshing | Drinking faster than absorbing | Stop fluids 10 min. Eat solid carb. Resume small sips. |
| Calf / hamstring twinge | Sodium and/or pacing | Salt tab + slow the next half-mile + a longer drink at the next aid. |
| Lightheaded on bike | Calories low | Sit up, full gel + 4–6 sips, resume after 5 min. |
| Hot & fading on run | Core temp rising | Walk the next aid. Ice in the kit, water over the head, sponges on the neck. |
| Mind getting loud | The race is happening | One aid station at a time. Mantra in. Eyes up. |
The mental game
The body shows up because of the training. The mind shows up because you decide it will. Three pillars carry you through a 70.3:
Curiosity over pressure
A chance to find out, not a test to pass. Keeps shoulders down, breath open.
Inside out
Race your effort, not the athlete next to you. Their pacing is not data about your race.
One thing at a time
Swim to the next buoy. Pedal to the next aid. Run to the next mile. The finish is the sum.
Visualization script
The night before, lying in bed, take five minutes and walk through the day on the inside of your eyelids. Feel the alarm — and feel calm. Feel the cap and goggles. Feel the river take you. Feel the climb out of T1, the first pedal stroke, the rhythm of the rollers, the wind on the descent. Feel the first run mile, the legs finding themselves, the cup of cola at mile 9, the climb to the Capitol. Feel the finish line — the sound, the smile, the long exhale. Then sleep.
↑ back to topMantras
Pick two or three for the day and let them rotate. Don't reach for a new one mid-race — race what you've practiced.
Post-race protocol
The first 30 minutes set up your week. Walk slowly through recovery — don't sit right away. Take in 300–500 mL fluid + electrolytes and 30–50 g carbs within 20 min. Add protein within the hour — shake, sandwich, whatever feels good.
Shower, change into dry clothes, keep moving in small doses. A cool soak or a short walk both work; long ice baths aren't necessary and may blunt adaptation. Sleep early, hydrate the next day, resist logging on Monday. The body tells you when it's ready.
↑ back to topCrew & spectator guide
Give family or friends a simple plan ahead of time. The best three spots are the swim exit, the run turnaround in Hallowell, and the finish chute under the Capitol. Tell them you'll see them at all three — and that you may not wave (not waving is not a problem). A sign with a private joke beats a sign with your name. Have them bring water, sunscreen, and patience — and the IRONMAN tracker app.
↑ back to topEmergency & medical
Your athlete wristband is your medical ID — also write any condition on the back of your bib at check-in. Aid-station volunteers can call medical anywhere on course. If you feel chest pain, severe dizziness, or you've stopped sweating in the heat — stop and ask for help. Pulling out of one race is how you get to race the next one.
Glossary
| Brick | A workout combining two disciplines back-to-back, usually bike-to-run. |
| FTP / CP | Functional threshold power / critical power — the wattage you could hold ~an hour at max sustainable effort. |
| CS | Critical speed — the run equivalent of CP. |
| RPE | Rate of perceived exertion (1–10) — how hard it feels. |
| Z2 / Z3 / Z4 | Training zones. Z2 aerobic & conversational, Z3 steady & focused, Z4 hard. |
| Sighting | Lifting the eyes briefly during the swim to check direction. |
| DNF / DNS | Did not finish / did not start. Both are valid choices on a given day; neither defines you. |
Pocket reference — screenshot this
| Wake | ~3:30 AM |
| Breakfast | ~4:00 AM · 100–150 g carbs · no fat |
| Transition open | ~4:15 AM (confirm 2026 guide) |
| Swim start | ~7:00 AM rolling, self-seeded (confirm) |
| Swim | 1.2 mi downstream Kennebec · low–mid Z2 |
| Bike | 56 mi · ~3,200 ft · 75–82% FTP · first 20 min easy |
| Run | 13.1 mi single loop · low Z3 · Z4 from mile 10 if you have it |
| Fuel | 60–100 g/hr bike · 40–80 g/hr run · walk every aid |
| Fluids | 500–1,000 mL/hr · PH 1000 on course · bring own carbs |
| Mantra | Inside out first. Let's see what I've got. |