Ironman 70.3 Chattanooga: Tips and Tricks

Ironman 70.3 Chattanooga is in less than a week! We talked with our very own, in-house tri-dork Seth Ruhling and asked him for a few tips for a smooth and fast race day! Check out the videos and tips below. Good luck, all triathletes! ! We will be cheering for you!

Gear Checklist

First things first, before race day, make sure you have everything you need! Here is a gear checklist to help you prep. If you need to pick up some last minute supplies, stop by Fast Break Athletics!

  • Goggles
  • Swim Cap
  • Tri Kit, shorts and top
  • Body Glide
  • Garmin watch
  • Towel


  • Bike
  • Bike shoes
  • Rubber bands
  • Helmet
  • Sunglasses
  • Water bottles
  • Energy drink mixes
  • Energy gels
  • Running shoes
  • Quick Laces
  • Race bib number belt
  • Running hat
  • Energy gels
  • Hydration belt

SWIM - 1.2 miles 

Before entering the water, survey the buoys and course direction. Then jump right in! This is the start to an awesome adventure! Stay calm and relaxed during the chaotic early moments of the swim. Create space for yourself to swim as soon as possible, so that you're not battling with other competitors. Pace yourself in order to finish strong and to have energy left for the other elements of the race. Watch where you're going; sight often and make adjustments.

T1 - Swim to Bike

Prep for TI (before the race):

  • Clean your bike - a clean bike is a fast bike!
  • Keep it simple, don't bring more than what you absolutely need. 
  • Place your helmet and sunglasses on your bike. 
  • Put your shoes on the bike and attach to the bike with rubber bands
  • Fill water bottles and place in bottle cages

During the race:

  • Use the time to relax and recover from the swim.
  • Be clean, don't take off your swim gear and throw it into someone's space. This could pentalize you.
  • Put your helmet on FIRST then you take your bike off the rack.

BIKE - 56 miles

The Chattanooga 70.3 Ironman bike portion is largely a non-technical course on beautiful rolling country roads. Preview the bike course either in person or via the course maps provided. On race day, use the first 15 minutes of the bike to "warm up" and find your pace. Stick to your pre-race pacing plan. Remember to drink fluids and take in nutrition regularly. Again, watch where you're going; be careful of cones, potholes, and other competitors. Stay on the right side of the road unless passing. Be cautious of the drafting zone, you don't want to snag a penalty!


Prep for T2 (before the race): 

  • Again, don't bring more than you need. 
  • Lace your running shoes with quick laces, for fast and easy shoe tying. 
  • Lay out your running shoes, running hat, race number belt, and energy gels

During the race:

  • Dismount before the dismount line! You don't want a penalty. 
  • Keep your helmet on until your bike is racked.
  • Slip on your running shoes, race belt, hat, and you're off! You can put on your hat and belt while your running through the transition.

RUN - 13.1 miles

When you get to the run section, you will be tired, but views of the scenic city and the cheering crowds should perk you up! The Chattanooga run course consists of 2 loops through downtown. Start easy and build into your goal pace. Use the aid stations to your advantage: hydrate, cool yourself down with water cups, take in nutrition, etc. Take one mile at a time. Keep a positive mind, and stay focused.

FINISH - 70.3!

You did it! Now go get yourself a well deserved burger and a drink, and give yourself a pat on the back!