The 70.3 Sunshine Coast Bike Leg: Fast, Yes. Flat, No.

The course in two lines

90 km over two laps on the Sunshine Motorway: you start from the Mooloolaba beachfront, head towards Maroochydore and back, then the second lap goes via Buderim Avenue. It's a classic coastal out-and-back on a closed motorway, with smooth tarmac and gentle rollers. The profile favours riders who can hold their aero position and keep steady watts. No technical descents, no corners to break your rhythm: here you just pedal, full stop.

Elevation gain: 620 or 450 metres?

The sources disagree here, and it's worth saying so clearly. The official figure is 620 m of elevation gain. Strava files from athletes who've raced it show roughly 420-460 m, and independent profiles confirm a rolling rather than hilly course. Work with a 420-620 m range: in practice that means constant false flats at 1-3% and short stretches above 3%. No walls, but not an all-out record course either. The real risk is pacing your race around a "flat and fast" idea and then paying the bill on the run.

How to set your watts

The rule for this course: constant power, not constant speed. On the uphill false flats the temptation is to push to avoid losing km/h; on the downhill ones, to ease off. Do the opposite: hold your target and let the speed fluctuate. In training, test your pacing on similar rolling terrain, not on a flat TT course. A long ride with 60-90 continuous minutes in aero position at race watts is the minimum test before you show up at the start line. For a sense of timing: editorial estimates range from 3:20 for a relaxed finisher to 2:25 for a top age-grouper. These are estimates, not official data.

The wind: the real unknown

As a coastal out-and-back, the wind can completely change your day: tailwind and headwind sections alternate depending on conditions. Be mentally prepared for a slow outward leg and a fast return, or vice versa, without panicking over the numbers. Decide before the race: if the headwind slows you down, hold your watts and accept the speed; don't chase average speed.

Position and equipment

On this course you'll be in aero for most of the 90 km. If your position holds for 45 minutes but not two and a half hours, that's where you need to work in the months before: mobility, progressive adaptation, full long rides in the aerobars. Gearing: with brief maximum gradients above 3%, a standard TT setup is fine; no need for climbing gears.

Fuelling on the bike

The bike leg is the time to eat and drink methodically. The aid stations stock pre-mixed Precision Fuel PH 1000 bottles and Maurten products (gels and Solid 160). If you've never used them, test them in training in the weeks beforehand or bring your complete plan from home. Improvising your nutrition on a course where you're pushing hard from start to finish is the most common mistake.

Cutoff and what to do now

The bike cutoff is 5 hours from the start: generous if you arrive prepared, but keep it in mind if the swim costs you more than expected. What to do right away: 1) plan two or three long rides on rolling terrain at constant watts; 2) test your aero position in long blocks; 3) try the official products or lock in your alternative plan; 4) decide in advance how you'll react to a headwind. Riders who reach T2 with fresh legs make the difference here, because the run is not the flat carpet many expect.