The Run in Alcúdia: Three Flat Laps Where You Win With Your Head (and With Water)

The Course: Flat, but Not Simple

The half marathon at IRONMAN 70.3 Alcúdia is genuinely flat: 27 m of total elevation gain over 21.1 km, spread across three laps through the center of Alcúdia, between bridges and canals with views of the bay. The finish is on the beach, about 50 meters from the spot where you started the swim hours earlier. On paper it's a run-split PR course. In practice, there are three factors to manage: the heat, the congestion and your head.

The Out-and-Back Sections: Patience Required

The course has several out-and-back sections. With thousands of athletes on three laps, congestion at the turnarounds is possible, especially during the middle hours when all the laps overlap. Two practical consequences:

• At the turnarounds, slow down and re-accelerate gradually: sharp U-turns on tired legs cost more than they seem to.
• Don't let the traffic rattle you: losing a few seconds at a turnaround won't decide your race, surging to pass will.

The upside of the out-and-backs: you see your age-group rivals, and spectators line almost the entire lap.

The Heat: The Real Opponent

Official data shows average highs of 22°C in May, but the race info and some past editions suggest the heat can bite on the run, especially during the middle hours on an exposed course. The rule is simple: whoever manages the heat gains on those who pushed too hard on the bike climbs.

What to do in practice:

• Hydrate at every aid station, starting with the first one. Don't wait until you're thirsty.
• Keep your heart rate in check: if it climbs at the same pace, that's a sign of heat stress. Slow down before your body forces you to.
• If it's a hot day, use water for cooling too (head, back of the neck), not just for drinking.

Pacing: Break the Race Into Three

Three laps are a gift for mental management. A plan that works:

1. First lap: conservative. You come out of T2 with bike legs; the first 7 km are for finding your rhythm, not for chasing a time. Start 10-15 seconds per km slower than your goal pace. 2. Second lap: on pace. If your heart rate is stable and your stomach is holding up, settle into goal pace. 3. Third lap: your call. If you managed the bike and the first lap well, this is where you pick off places by the dozen. If you overdid it, this is where you pay.

Use the course landmarks: after one lap you know every bridge, every turnaround, every aid station. On the third lap you know exactly how far is left.

The Connection With the Bike

Alcúdia's flat run is the reason you shouldn't overcook it on the Coll de la Batalla. On a flat course, fresh legs make a huge difference: there are no descents to recover on and no climbs to walk "with dignity." You either run, or the half marathon becomes endless. The test to do in training: a brick with a bike ride that includes a long climb followed by a flat run at race pace. It's the exact simulation of this race.

The Takeaways

• Train the bike-climb + flat race-pace run brick.
• Have a hydration plan: drink at every aid station, no exceptions.
• Mentally break the race into three laps with three different jobs.
• Accept the congestion in the out-and-backs: it's part of the race, not wasted time.
• Enjoy the beach finish: it's one of the most scenic finishes on the circuit, and you'll have earned it with your head more than your legs.