Preparing for the Ironman 70.3 Indian Wells - La Quinta requires strategy, planning, and handling a unique mix of environments. Set against California’s Coachella Valley, the race combines cool desert mornings, potential winds, and stunning scenery. Here are some tailored tips to make the most of your experience and help you cross the finish line strong.

1. Acclimate to the Climate and Conditions

Cool Temperatures: The race is held in December, so early morning temperatures can be as low as 40-50°F, though daytime highs can rise to the 70s. If you do not have experience racing in the cold and are concerned about how you will handle it, then layering will be essential. Gloves and a light-riding jacket should be enough. I have done this race four times and never worn extra clothing. I am more of the mindset of being uncomfortable for the first 10-20 minutes, but if you are riding hard, you will warm up. That said, layer up if you are prone to getting cold and feel it could be detrimental to your race.
Dry Air: The Coachella Valley has a desert climate, so staying hydrated is crucial. Practice proper hydration leading up to race day, using a mix of water and electrolytes to prevent dehydration and cramping. The cooler temperature may make it feel like you don’t need to drink as much, but I highly recommend consuming plenty of fluids and electrolytes in the days before and during the race.
Wind Preparation: This bike course can be prone to wind and gusts. Be mentally prepared for potential headwinds on the bike. Aerodynamic positioning and keeping within your power numbers will stop you from overbiking, making a bike difference when you get to the run.
Sunscreen: Even in December, the desert sun can be intense. Apply waterproof sunscreen and bring quality sunglasses to protect your skin and eyes from glare and UV exposure.

2. Check-in and Gear Drop-offs

Check-in: You will check into the race at the tennis gardens, which is easy to get in and out of and have plenty of parking in the grass field across the street. I prefer to go to this race to check in on Friday because you will need to put your T1 and T2 gear in bags that you must drop off on Saturday at two locations. If you are checking in on Saturday, I would do that as early as possible and come to the race with your T1 and T2 gear already in bags to make it easy to transfer into the race-provided bags onsite. You don’t want to dig through your luggage in the parking lot and try harder to find your gear.
T1 Gear Drop: This is located at La Cahuilla and will probably take 60-90 minutes to do, plus travel time about 30-40 minutes away from the tennis garden. If you wait to do this later in the day you may get stuck in a lot of traffic trying to get into the lake. There is limited parking at the lake. Here, you must dunk your wetsuit and neoprene cap/booties in a chlorinated pool to decontaminate them, get them tagged, and then hang them to dry for pick-up on race morning. You will also drop off your bike and your T1 gear bag, which may include your helmet, bike shoes, sunglasses, socks, jacket, and gloves. Your T1 bag will hang on a rack you will run by when you exit the water.
T2 Gear Drop: This is located at the tennis gardens. This is where you will drop your bike after the ride and start the run. I have my running shoes, sunglasses, hat, race belt with bib, and some gels in this bag. You will place this bag below your race number on the bike rack.

3. Be Ready for a Cold Swim in Lake Cahuilla

Water Temperature: The swim is in Lake Cahuilla, where water temperatures can hover around 60°F. This is a wetsuit-legal race, and a full wetsuit or even a thermal wetsuit can offer warmth and buoyancy. I would also recommend a thermal cap and neoprene booties if you are concerned about your feet getting too chilly.
Pacing in Cold Water: Cold water can impact your breathing rhythm. If possible, practice open-water swims in cooler temperatures or try cold showers and ice baths to acclimate your body and help you learn to deal with the sudden panic from jumping into cold water.
Start Smart: The swim start can be crowded, especially with athletes bunched together due to the limited area along the lake. If you're uncomfortable with close contact, start on the edges of your pack, allowing for a cleaner line and more relaxed pacing.

When bike bottles down the kit were legal!

4. Preparing for the Bike Course

Course Layout: The bike course is flat with minimal rolling terrain, but there is a section on a race track that is curvy but fun. It also has sections that may feel more open and exposed.
Wind Management: Headwinds can occur, so plan for a mix of power pacing and try to stay in aero as much as possible. Practice steady power output during windy conditions to avoid burning out too early.
Fuel and Hydrate: Because of the dry conditions, you’ll want to stay on top of hydration, even if you don’t feel thirsty. I typically carry 24oz of a carbohydrate/electrolyte mix on the front of my bike in a hydration bottle and one additional 20oz bottle of carbohydrate/electrolyte mix behind my seat. I will occasionally grab a water bottle from an aid station. Additionally, I carry three gels on the bike—one non-caffeinated and two caffeinated.

5. Run the Rolling Desert Landscape

Varied Terrain: The 13.1-mile run is considered flat, but the golf course has a lot of undulating terrain. This constant up-and-down rolling can make it hard to get into a good rhythm. Also, prepare for sections that may feel warmer due to direct sun exposure later in the day.
Hydration and Electrolytes: After the bike, you’ll be partly dehydrated, so use the aid stations on the run course. I carry my own gels, but there should be gels on the course. It will most likely be warm, so keep hydrating with a mix of water and electrolytes. I also try to grab one or two cups of ice at every aid station on the run and dumb it down the front and back of my kit or in my hat.
Negative Splits: Begin the run conservatively and maintain an even pace. Once you've settled into a rhythm, aim to increase your speed in the second half.

6. Get Mentally Ready for Race Day

Visualize Each Leg: Familiarize yourself with the course maps, drive the bike course the day before the race, and plan how to tackle each segment. Visualization can help you feel more prepared and reduce nerves.
Prepare for Headwinds, the cold, or Last-Minute Conditions: Desert weather can vary, so adjust your strategy for unexpected conditions. A flexible mindset can help you adapt and stay focused.
Embrace the Journey: Ironman 70.3 races are about more than physical endurance. They are about mental resilience. Stay positive, enjoy the views, and celebrate your progress, even in challenging moments.

Final Thoughts

The Ironman 70.3 Indian Wells La Quinta is a great race to end the season with stunning scenery and unique desert conditions. Train smart, prepare for the climate, and go into race day with a flexible strategy. With attention to these details, you’ll be ready to race strong and enjoy every mile in California’s desert landscape. Good luck!

Tips for Racing Ironman 70.3 Indian Wells - La Quinta