One Week to Ironman Nice: The Ultimate 7-Day Checklist Every Athlete Needs
Stress-Free Race Week: The Ultimate Checklist for Ironman Nice 2025
The training is done — now arrive fresh, light, and focused.
A precise 7-day plan to remove decision fatigue: gear & travel, Masamune cockpit checks, tire pressure and torque, nutrition & hydration (heat-ready), live weather & sea links, GPX downloads, mindset cues, and all downloads in one place (PDF checklists, fuel calculator). Use this as your final pass to protect the legs you’ve built and the pacing plan you’ve set.
1 · 7even-Day Rhythm: the T-7 → T-1 Rule
| Day | What to adjust | Why it matters |
|---|---|---|
| T-7 | Last quality session (90-min brick) | Stimulate, don’t fatigue |
| T-6 | Torque Masamune to 6 Nm (faceplate + risers) | Prevents loosening during travel |
| T-5 | Travel tire pressure check (~90 psi for 25 mm) | Cabin/hold temps can fluctuate |
| T-4 | Neoprene test — continuous 2 km | Catch neck/chafing issues early |
| T-3 | ~8 g CHO·kg⁻¹ “pasta night” | Top-up glycogen without gut load |
| T-2 | Travel + bike check-in | Lower travel cortisol; sleep earlier |
| T-1 | 30’ easy spin + 4×100 m swim | Wake the system, zero fatigue |
2 · The light kit that fits in a cabin bag
- Wetsuit; Masamune disassembled (columns + pads); 2 spare foam kits.
- Multi-Torx tool; tubeless tape; spare valve cores; CO2 (check airline rules).
- 2 goggles (tinted/clear); anti-chafe; small first aid.
- 6 caffeine-free gels + 4 caffeine gels; 600 mg sodium capsules.
- Compression socks for travel; mini luggage scale.
Logistics tip — weigh bike + luggage the night before. Excess baggage = €50 and a stress spike you don’t need.
3 · Nutrition in “full-tank” mode
48 h → Race Day
- ~3 L fluids/day (water + ~1 L 4% isotonic)
- ~7 g CHO·kg⁻¹·day⁻¹ (simple, low-fiber choices)
- ~1 g extra sodium/day (table salt or capsules)
- No alcohol or heavy/fried foods
Race-morning breakfast (≈ 3 h before)
90 g oats · 1 banana · 1 coffee · 600 mg sodium · 500 ml hypotonic 4%.
Dial exact numbers by weight & climate with the Hydration & Fuel Calculator (PDF).
4 · Live weather & sea conditions (check at T-2)
| Info | URL (live) |
|---|---|
| Nice 7-day forecast | meteofrance.com/meteo/nice |
| Wind & surface current — Baie des Anges | windy.com/43.69/7.26/waves |
| Sea temperature (Nice) | seatemperature.net/current/france/nice |
Update pressures and wetsuit call at T-2 based on these conditions.
5 · See the course — download your GPX
- GPX — Bike 180 km (Ride with GPS)
- GPX — Run 42 km (IRONMAN)
- Tide & Wind Map — Nice
- Swim Map: Bay of Angels (image)
How to use: import in Garmin (Courses ▸ Import) or Zwift (Workouts).
6 · Tire pressure & aero sanity check
| Temp (°C) | 25 mm | 28 mm | Notes |
|---|---|---|---|
| < 18 | 95–100 psi | 85–90 psi | Grip priority |
| 18–25 | 90–95 psi | 80–85 psi | Balanced RR/control |
| > 25 | 85–90 psi | 75–80 psi | Heat expansion + comfort |
- Masamune torque: 6 Nm on faceplate & risers; check pad bolts; align marks.
- Position refresher: elbows ≈ 92°, wrists neutral, shoulders relaxed (lower CdA, steadier in crosswinds).
7 · Last mental pass (5 mantras)
- “Relax the shoulders.” Lower CdA, better oxygen uptake.
- “Cadence 90–95.” Preserving watts saves minutes later.
- “Drink before you’re thirsty.” 2% dehydration = +10 bpm.
- “A gel each hour.” The watch beeps — you fuel.
- “Four loops — win the last one.” Commit to a controlled negative split.
8 · Lead Downloads
| Resource | Link |
|---|---|
| PDF — Stress-Free Race Week Checklist (EN) | Download (EN) |
| PDF — Última semana sin estrés (ES) | Descargar (ES) |
| PDF — Race-Day Checklist • Côte d’Azur | Download |
| Hydration & Fuel Calculator (weight × climate) | Download |
| Masamune Assembly — 2-min video | Watch |
| Tetsuo Performance — Strava Club | Join |
Strava challenge “Week-to-Win”: upload your taper 10 km < 45 min between 7–10 SEP — Top-5 consistent efforts win official Tetsuo merch.
9 · Close the bag, close the loop
“Nothing new on race week — except a bigger smile.”
See you at the IRONMAN Nice Expo, 10–13 SEP — Stand #8.
Pace smart, fuel hard, and let Masamune handle the wind. Keep exploring: Masamune · Assembly · Course Map & GPX · Pacing Plan
