Brasília 70.3

What you should know

She wins Brazil. She wins Japan. Zipp is her sponsor — meaning: the bike is her zone. That's where she feels safe, that's where she pushes.

But tomorrow is Brasília. 1,100 meters of altitude. A home race. Expectations. And the pressure of a sub-elite athlete who needs to prove she belongs with the pros. That's the zone where anyone can burn out — even her.

Your asymmetry

Your coach said it clearly today: Bike at 85 %. Not 90, not 95. Eighty-five. You save ammunition, you hold the pack, you don't chase.

While others fry their legs on the bike, you build the energy for the phase that matters: the run.

Lah doesn't know this. She sees you on the bike and thinks she has you handled. And then the run comes. And you go past. And she has no answer.

Race plan

Swim 1.9 km

"Smooth in. Find the breath. Don't burn."

Position: front, but not the very front. Clean line, even breathing. No sprints at the start — you need the energy for the run, not the buoy.

Bike 85 % 90 km

"Hold. Don't chase. Save fuel."

Discipline beats aggression. If someone attacks, let them go. You don't chase back. Brasília's altitude takes a toll on anyone who pushes too early — don't be one of them. Drink, eat, breathe, turn the legs. 85 %.

Run 21.1 km

"Now. All of it. Hunt."

This is where you smash the race. First 5 km: loosen up, find the rhythm. Next 10 km: build the pace, pick off everyone who gave too early. Last 6 km: you're not tired, you're hungrier. Lah is one of the ones you take.

When the head gets loud