A Tsunami of Talent Hits the IRONMAN 70.3 World Championships

TOGETHER WITH BLUESEVENTY

Good morning everyone,

I'll be working away from home over the next weeks as I make a beeline from the snow of Boulder to the rain of Vancouver Island, Canada. I’m hoping all those rain emojis start to disappear, but I lived there long enough to know that probably won’t be the case!

But seriously, I’m looking forward to spending the next few weeks back on my old training grounds and seeing familiar faces. And with a race on the horizon, I’ll be getting plenty of time out on the roads!

In today’s edition:

• 🏁 A preview of the IRONMAN 70.3 World Championships.

• 🎡 What cycling cadence should you be riding at?

• 🏊‍♀️ Plus how to nail the perfect swimming head position!

Thanks for being here.

-Matt Sharpe, newsletter editor

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ONE BIG THING

A Tsunami of Talent Hits the IRONMAN 70.3 World Championships

What is it: This upcoming weekend marks 2024’s final major global triathlon - the IRONMAN 70.3 World Championships in Taupo, New Zealand.

• Star-studded pro fields should deliver incredible racing action as the women’s pro race kicks off on Saturday, while the men’s is on Sunday.

Course dynamics: The race course in Taupo will be incredibly fast as there are no significant hills on either the bike or run course.

• If race day is windy we could see some chop on Lake Taupo, but the wetsuit-legal temperatures will see athletes closer together out of the water.

Women’s race

Knibb’s to win: The most dominant athlete in the sport, Taylor Knibb (USA) is the heavy favorite to take the overall race win and her third 70.3 World Championship title in a row.

Swim scenario: There should be a solid group exiting the water together. Expect Sara Perez Sala (ESP) to lead the swim with athletes like Knibb, Julie Derron (SUI), Rebecca Clarke (NZ), Ashleigh Gentle (AUS), Caroline Pohle (GER), and Lena Meissner (GER).

• Paula Findlay (CAN) may also be on the tail end of that front group. And if she is she could easily see herself on the podium at the end of the day.

Bike bravado: No one has shown they are in the same league as Knibb on the bike and that should continue in Taupō. Behind her, expect the Olympic silver medalist Derron to try and break away from a larger chase pack that should include Gentle, Findlay, Pohle, and Meissner.

• The wildcard on the bike could be Kat Matthews (GBR) who, if she has a great swim, could see herself heading onto the run with the Knibb chase pack.

Run royalty: If Knibb can come off the bike with her usual lead of two minutes she should be able to run to victory comfortably. But if she has less of a lead, and the chasers can work together to keep the gap under 90 seconds, then she’ll have to hold off world-class runs from Gentle and Derron. Both of them will be hungry to take a win back from the American!

Pro series significance: Just as we’d hoped, the IRONMAN Pro Series standings, and the $200,000 first-place prize will come down to the final race. Current leader Jackie Hering (USA) only has about a 250 point lead on Kat Matthews (GBR).

• Matthew’s has beaten Hering seven of their past eight head to heads, so unless the Brit has a truly off day, she should be in the driver’s seat to take the Pro Series crown.

Tempo’s take: Knibb’s competitors will only take her down if they band together on the bike to ensure the gap doesn’t blow up. And if either Gentle or Derron decides not to contribute to the chase, then it will only be a battle for second!

How to watch: The gun goes off at 7:00 AM local time on Saturday, December 14th. 

• That’s Friday, December 13th at 21:00 CEST, 3:00 PM EST.

• Watch free at proseries.ironman.com or OutsideTV for North Americans.

Men’s race

Anybody’s guess: The men’s 70.3 World Championships features a heavy list of talent that will make waves for years to come. Middle distance stalwarts like Kyle Smith (NZ) and Rico Bogen (GER) will be facing a fresh crop of short-course stars like Paris Olympic medalists Hayden Wilde (NZ) and Leo Bergere (FRA).

Swim scene: In Kona, over twenty men exited the water together, and Taupō will be no differen’t. Expect NCAA swimming champion Greg Harper (USA) to lead a massive group of over 30 athletes out of the water.

• The group should contain podium favorites like Bergere, Smith, Bogen, Norwegian Olympian/70.3 Champion Casper Stornes.

But will Wilde be in the main bunch? If he wants to win at home he’ll have to ensure he isn’t too far back out of the swim.

Bike booms: We expect the first half of the bike to be filled with absolute fireworks as athletes like Bogen (GER), Smith (NZ), Mathis Margirier (FRA), and Frederic Funk (GER) try to break away from the high-powered runners like Bergere and Wilde.

If the big bikers work well together, they could have the chasers looking at each other as the gap grows ever larger.

Run for dough: If the favorites come off the bike together we can expect a run for the ages between Bergere, Wilde, and potential spoilers like T100 Las Vegas winner, Jelle Geens (BEL).

• The win will most likely come down to an electric battle between Bergere and Wilde. If Wilde has a strong swim and puts himself in the lead bike pack early then he should have the legs to take down the Frenchman. But if the Kiwi has to fight hard to get back into the race after a poor swim than Bergere should be able to best him!

Pro series significance: After a stunning victory at last week’s 70.3 Western Australia, Gregory Barnaby (ITA) should be able to hold on to the Pro Series lead, and get his hands on the $200,000 first place prize.

• But the podium is still to play for as the extra points on offer could allow strong performances from athletes like Matt Hanson (USA) or Matthew Marquardt (USA) to land on the inaugural Pro Series podium!

How to watch: The gun goes off at 7:00 AM local time on Sunday, December 15th. 

• That’s Saturday, December 14th at 21:00 CEST, 3:00 PM EST.

• Watch free at proseries.ironman.com or OutsideTV for North Americans.

Tempo’s take: This edition of the 70.3 World Champs signifies a new era in middle-distance racing as Olympic medalists and other short-course stars jump over to non-draft racing. We expect the men’s and women’s podiums to be filled with these kinds of athletes and we can’t wait to see the more aggressive and risk-taking race dynamics unfold!

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FAVORITES

🎡 Cycling cadence: For some reason, 90RPM is typically the answer when someone asks ‘what cadence should I cycle at?’ But is that enough? Do you need to change your cycling cadence higher or lower? It depends on your goals. [GTN]

💪 Protein insights: Did you know that you can fight back age-related muscle loss with protein? Or that the recommended daily amount of protein may not be enough for you? Learn incredible protein insights like these, plus more, in this X thread. [Brady Holmer]

🏃 Long run rules: Long runs are a key staple of a typical triathlete’s training program. So how can you get the most out of this session? Fueling for sure. But don’t forget these other four rules for long runs! [Ben Parkes/YouTube]

🏊 Swim head position: Slight changes in your head position can have a big impact on how fast you swim. This video has a few key insights on how to nail a correct head position. [GoSwim]

🧂 Replenish your electrolytes: Electrolytes are critical for keeping you hydrated, your muscles functioning well, and overall energy production. So what are the best ways to replenish these key micronutrients? And can you overdo it on the calcium? Find out here! [Clevland Clinic]

REEL TIME

Juuuuustt waiting for that perfect moment! 🤣🤣🤣

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QUICK NEWS

Coach split: Triathlon superstars Kristian Blummenfelt and Gustav Iden have confirmed a split from their long-time coach Olav Alexander Bu. Big shoes to fill for the next one! [ProTriNews]

Concerning report: A new report from SheRACES says that over a quarter of female athletes have experienced harassment at races which has deterred them from competing. [Penarth Times]

St. George axed: According to St. George city officials, the cost of hosting the event “became too much,” as it was announced that the 2025 edition of the IRONMAN 70.3 St. George would be the final race. [Fox 13]

Awards season: Lauren Parker and Matt Hauser were the big winners at the 2024 AusTriathlon awards. [Trizone]

Tragic death: Our thoughts are with the family and friends of the athlete who tragically passed away at this weekend’s IRONMAN 70.3 Indian Wells. [Yahoo Sports]

RACE WEEKEND

IRONMAN 70.3 Indian Wells

Olympic silver medalist Morgan Pearson (USA) overcame a flat tire to take his first-ever 70.3 win. And Olympian Clare Michel (BEL) took the win in the final race of her career.

Full results

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