RIDING IN PARADISE
The ride at Cairns 70.3 and IRONMAN Cairns is spectacular in places. Most of the elevation comes in the first 60km (70.3) and 150km (IM) and should be managed accordingly. It is a course where you can still ride quite fast due to the road surface and rolling terrain
Manage your effort in the first part of the course between Palm Cove & Port Douglas and be sure to save some matches for the final 60km back from Port Douglas which is generally a head wind. When riding into a headwind you might look to add some effort/power, often combined with dropping the cadence slightly and maximising aerodynamics. Don’t neglect nutrition & hydration throughout this period. An overall emphasis on more fluid intake compared to races in cooler conditions will often pay dividends when you hit the run. Be mindful of the rough road / speed bumps at the beginning of the bike course – many bottles lost here over the years. If you drop – go and get it!
The goal is to ride strong whilst setting yourself for a positive run off the bike, regardless of your run potential we want to run as close to this as possible!