---
title: "Ironman Kenting 70.3 2021: Nutrition Strategy and Race-Day Risk Management"
description: "A complete race preparation record for Ironman 70.3 Kenting 2021, covering open-water current analysis, risk mitigation strategies, nutrition plan, and gear checklist."
canonical_url: "https://blog.markkulab.net/en/post/ironkenting-2021"
author: "Mark Ku"
author_url: "https://blog.markkulab.net/en/author/mark-ku"
site: "Mark Ku's Tech Notes"
date_published: "2021-04-15 15:01:35 +0800"
category: "Triathlon"
tags: ["ironman", "kenting", "triathlon", "70.3", "鐵人三項", "補給策略", "裝備"]
language: "en"
license: "CC BY 4.0"
license_url: "https://creativecommons.org/licenses/by/4.0/"
attribution: "when reusing or quoting, credit the author and link back to the original"
---

# Ironman Kenting 70.3 2021: Nutrition Strategy and Race-Day Risk Management

## Ironman 70.3 Kenting

## Background

This is my third year in triathlon. My first two races were both in Taitung. Kenting is a step up in difficulty — and it's my first open-water swim race.

## Risks

1. Waves and jellyfish -> wetsuit
2. Fall Mountain Wind (Luoshan Feng) -> lower center of gravity on the bike
3. Heat and sun exposure -> sunscreen, running cap, hydration pack
4. Cramping -> I cramped out in both of my previous races. This time I plan to wear compression leg sleeves during the bike leg.

## Ocean Currents

![Ironman 70.3 Kenting 1.9KM swim course map with legend](https://blog.markkulab.net/content/markku/posts/ironkenting-2021/images/BuvzKfD.webp)

## Transportation

1. High-speed rail: Taipei Nangang → Kaohsiung Zuoying
2. Kenting Express Bus: Kaohsiung Zuoying → Kenting Main Street (every 30 minutes)

## Nutrition Strategy

1. After breakfast: BCAA + 1 SIS gel
2. After the swim: 1 SIS gel + BCAA energy drink
3. On the bike: 1 gel every 25 km, constant hydration, salt chews from the top-tube bag
4. On the run: BCAA + gel every 5 km, stay on top of hydration and salt chews from the hydration pack

P.S. On the run, aim for a nutrition stop every 2–3 km.
P.S. On the bike, average 1 stop per 28 km (food isn't critical, but hydration is essential).

## Gear List

### Transition Bag - Bike

1. Compression leg sleeves
2. Cycling cap
3. Mineral water x1
4. BCAA drink x1
5. Sports drink x1
6. Purple Mentos x1
7. Grape raisins (small pack)
8. SIS gel x2
9. Sunscreen
10. Plastic bag (for trash)
11. Deflame spray

### Top-Tube Bag on Bike

1. Purple Mentos x1
2. BCAA x1 sachet
3. SIS gel x4
4. Hydration pack (remember to refill) x1

### Transition Bag - Running

1. Running vest / bottle belt
2. Large water x1
3. BCAA drink x1
4. Grape raisins (multiple small packs, pre-opened into a zip bag)
5. Plastic bag (for trash)
6. Salonpas spray

### Running Vest / Bottle Belt (remember to refill)

1. SIS gel x4
2. BCAA x1 sachet
3. Running cap
4. Salt chews (small pack) x1 + salt tablets (small pack) x1
5. Water bladder x2

## Checklist

1. Inner tube x1
2. Tire levers x1
3. Tri suit x2
4. Cycling shoes x1
5. SIS gel x11
6. Helmet x1
7. Cycling cap x1
8. Running cap x1
9. Swim goggles x2
10. Wetsuit x1
11. Running shoes x1
12. Socks x3
13. Salt chews x1 pack
14. Salt tablets x2 packs
15. Running vest/pack x1
16. Bike water bottle x1
17. Sleep aid x2 (get from Harry)
18. Bike travel bag
19. Casual clothes x2 sets
20. Charging cable x1
21. BCAA x1 box (pre-portion into sachets)
22. Sunscreen x1
23. Xiaomi mini pump x1
24. Train ticket
25. Purple Mentos x3
26. Windbreaker jacket x1
27. Plastic bags x4
28. Bike repair kit x1
29. Flip-flops
30. Deflame spray
31. Salonpas spray

## Notes

Remember to pick up race package at Mai Coin booth.

## Related Links

1. 2021 MaiCoin IRONMAN 70.3 Kenting - Athlete Guide & Event Schedule
   https://www.taiwantriathlon.com/ironman-703-kenting-3/?fbclid=IwAR3ZLaAfK4-_w8-dwaxa8f2BWfzWCsdD-mQOd9WVoLMS7ZwnoEVFQBiBElc

2. Race course map
   https://www.taiwantriathlon.com/ironman-703-kenting-5/

3. Athlete roster
   https://www.taiwantriathlon.com/ironman-703-kenting-2/?fbclid=IwAR1mrZmk1KDkHJxzlzah9-mMj6TcpDn90g-WngRm0XNSpPQ9HkuiTgKkRqs

---

## About this article and its author

Originally published on [Mark Ku's Tech Notes](https://blog.markkulab.net/en/post/ironkenting-2021)

License: [CC BY 4.0](https://creativecommons.org/licenses/by/4.0/) — when reusing or quoting, credit the author and link back to the original

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