The Bike Leg: Flat, Yes. Easy, No.

The course in two lines

90 km point-to-point on paved rural roads, crossing the Cape Fear River and finishing on the Wilmington riverfront. Official elevation gain is 600 ft, about 183 m. Athletes' GPS units in 2025 logged 643 ft: basically the same thing. It's a fast course, but several race reports describe it as "not exactly flat": false flats and a few kickers that, combined with the wind, add up.

The wind is the real opponent

This is the key point. In 2024, reports mention roughly 48 km into a headwind followed by 16 km with a tailwind. In 2025, a steady north wind between 16 and 32 km/h. The elevation profile tells you nothing useful about this race: the variable that decides your split is where the wind blows from.

What to do:

• Check the wind direction on race morning. If it's coming from the north, expect the hard part at the start.
• Don't burn watts in the first 48 km. Into a headwind, the temptation is to push to "hold your speed." Classic mistake. Stick to your target watts, accept the low km/h, and cash in the tailwind at the end.
• A real aero position. On a course this exposed, staying low for two and a half hours is worth more than any equipment upgrade. Train it beforehand.

Cold on the bike

In 2025, the bike started at 9°C and finished at 13°C. Two practical consequences flagged in race reports:

1. Cold hands on bottles: grabbing, drinking, and stowing becomes clumsy. 2. You drink less: in the cold, your thirst cue drops, but your needs don't.

Solution: hydrate on a schedule, not by feel. Set an alarm on your watch every 15-20 minutes and drink when it goes off. And dress in removable layers: arm warmers, a vest, light gloves. Losing 30 seconds in T1 to put them on is an investment, not a loss.

Traffic and drafting

2024 reports mention athlete traffic to manage in the first few kilometers and long draft trains along the course. With the swim compressed by the current, everyone exits onto the bike close together. Keep the legal distance: on a flat course, officials have an easy job and penalties ruin your day. If you find yourself in a group, decide immediately: either pass cleanly or drop back 12 meters.

Gearing and cadence

You don't need climbing gears, but don't mount a track single-ring setup either. False flats into a headwind are better handled with a steady cadence and an easy gear than with brute force. Keep the numbers in mind: 183 m over 90 km is noticeable when you're at km 48 with the wind in your face.

Time benchmarks

Rough estimates, not official data: a relaxed finisher can count on about 3:20, a mid-pack goal on 2:55, a fast athlete on 2:35, a top age-grouper on 2:20. With a tailwind in the final stretch these numbers can improve; with a strong north wind all morning, they can get worse. Don't fixate on the split: fixate on the watts.

What to do this week

• One long ride in the aero position with wind, simulating 60-90 minutes into a headwind at constant watts.
• Practice drinking with gloves on and with cold hands: it sounds trivial, it isn't.
• Decide your layering strategy now: what you put on in T1, what you take off, where you put it. Test it in training, not on race day.