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The Ironman Mallorca is one of the largest half-distance events in the world, attracting around 3,800 athletes annually who are looking to challenge themselves in this demanding race. Are you ready to be part of this incredible experience?
The Ironman Mallorca Alcudia 2025 edition, held on 10 May, has a course that includes 1.9 km of swimming in waters around 17°C, 90 km of cycling with challenging climbs of up to 15% gradient and 800 meters of elevation, and finally 21.1 km of running over three laps along the Mediterranean Sea. Moreover, the weather is usually ideal, with average temperatures of 25°C during the race and a beach party waiting for you at the finish.
In this comprehensive guide, from Cycling in Mallorca, the blog for cycling enthusiasts and lovers, which belongs to the Aparthotel Duva & Spa, we offer all the advice you need to prepare properly, master each segment, and make the most of this experience.
Preparing for an Ironman requires dedication, planning, and strategy. On our blog Cycling in Mallorca, we want to help you face this challenge with confidence. Here are the keys to becoming an expert in this triathlon format.
Preparing for Ironman 70.3 Mallorca is not something you can improvise. Experts recommend starting between 6 and 12 months before the competition date. This event requires structured preparation that includes swimming, cycling, and running.
Remember that even though it's half the distance of a full Ironman, the preparation is just as crucial. First, assess your level in each discipline and strengthen those where you have less experience. However, do not overexert yourself to exhaustion, as this could lead to abandonment. Include one or two rest days per week to allow for complete recovery.
To avoid forgetting anything essential, prepare your luggage in advance:
To tackle Ironman Mallorca 2025, you need to master each segment technically. On our blog, we share specific tips for each discipline.
The swim in Alcudia Bay takes place in well-protected waters with an average temperature of 17°C. To make the most of these conditions, practice warming up and visualising before the race. Study the map and visualise yourself swimming the course.
Choose a strategic starting position, preferably on the outside of the start line, avoiding the central "washing machine" where athletes cluster together. For sighting, use other swimmers near you or large landmarks behind the buoys.
Keep a continuous stroke without stopping, even if you bump into someone. Also, drafting (swimming behind another athlete) can save you several minutes in your swim time.
The 90 km cycling course with 800 meters of elevation gain will take you through the Serra de Tramuntana, reaching the highest point at Coll de la Batalla, 576 meters above sea level.
Maintain a steady pace during the main climb starting around the 20 km mark. Conserve energy before the climb and make sure to finish a bottle when you reach the top. The descent requires attention due to tight corners, so get familiar with the layout in advance.
For the three-lap run (21.1 km), start conservatively. The first few kilometres are crucial, so control your pace and heart rate. Studies show that negative splitting (running the second half faster) produces better results.
Prioritise hydration at every aid station, as the heat can affect you significantly. The key to a good run is having a solid bike pace; avoid power and cadence spikes during the cycling stage.
To improve your transition, do brick workouts regularly, practising running immediately after cycling.
In a triathlon like Ironman Mallorca, there are external factors that can define your performance beyond training. From Cycling in Mallorca, we explain how to tackle them.
The wind in Mallorca can be a game-changer during Ironman Mallorca Alcudia. Before the race, research whether the course is known for being windy and which direction the wind usually blows. This is particularly important when you will be cycling in one direction for a long time.
To manage your effort in windy conditions, follow this golden rule: ignore the wind from the pace perspective. Don't increase your effort against the headwind, as you can't predict how long this condition will last. Also, don't decrease your effort with a tailwind, as you'd be losing easy speed.
In crosswinds, stay in an aerodynamic position as much as possible, "hiding from the wind" rather than creating a "sail" with your body. If you use disc wheels at the back, surprisingly they can improve stability by moving the pressure centre further back.
Nutrition is known as "the fourth discipline of triathlon" and can make the difference between finishing strong or suffering. Carbohydrates are your main fuel; you should consume between 60-120 grams per hour during the race, ideally from multiple sources such as glucose and fructose to improve absorption.
Your hydration is also crucial. Drink when you're thirsty, but be aware of your sweat rate. In hot races like Ironman Mallorca, you might benefit from a sodium intake of 500-1000 milligrams per hour.
The key is to test your nutrition strategy during training. Start with a lower carbohydrate intake and gradually increase if you don't experience digestive issues. Remember, it's easier to fuel during the bike leg than during the run, so take advantage of this phase to recharge.
If you're looking for an option in the area without being at the epicentre of the event, the Aparthotel Duva in Puerto Pollensa is the best choice as it offers fresh local cuisine, a spa and wellness centre, secure bike storage, and two large outdoor pools. Additionally, its proximity to the Serra de Tramuntana mountains makes it ideal for training before the race.
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