2026 IRONMAN Lake Placid Playbook
Your complete race execution guide
You've put in the work. The early mornings, the long rides through whatever weather showed up, the runs that felt terrible and the ones that clicked. Lake Placid is close now.
The athletes who have the best days at IMLP aren't necessarily the ones who trained hardest. They're the ones who race the course they're on — not the course they wish they were on. Lake Placid will test your patience twice on the bike and twice on the run. It rewards the athletes who earn those second loops. It punishes everyone else.
Coach Jennie Hansen — 27-time IRONMAN finisher, 7-time IMLP veteran, and 2013 Female Champion — hosted our 2026 course preview webinar. Coach Tim Snow contributed the 2022 course overview. This playbook integrates the best of both into one complete resource for race week.
Know the Course —
Really Know It
Lake Placid is sold as a bucket-list race set in one of the most beautiful places in the Northeast. That framing is accurate. It's also incomplete. This is a demanding course — approximately 7,000 feet of elevation gain on the bike — and it has specific characteristics that will either work for you or against you depending on how well you understand them before you get there.
The Swim — Mirror Lake
The swim is two loops in Mirror Lake, a long, narrow, calm-water lake closed to motorized traffic. It's a clockwise rolling start from the beach — you self-seed based on your estimated swim finish time. Be realistic about your seeding. Athletes who seed too far forward create congestion that affects everyone around them and becomes a real problem on loop two when faster swimmers are lapping slower ones.
Water temperature will be announced race morning. Wetsuits are permitted up to and including 76.1°F. Between 76.2°F and 83.8°F, wetsuits are optional — but you won't be eligible for awards or World Championship qualification and must start in a separate wave after all non-wetsuit swimmers. Above 83.8°F, no neoprene. If it's a non-wetsuit swim, swimwear must be textile and cannot extend past the elbows or knees. One practical note: if you were planning to race in calf sleeves on the bike, you'll need to put them on in T1 — they're not permitted for the non-wetsuit swim.
The course runs yellow buoys on the first half, orange on the second, and three red turn buoys at the corners. Turn buoys must be kept to your right. The defining navigation feature is an underwater buoy line visible several feet below the surface along the entire course — use it to swim straight without lifting your head. Athletes who follow the cable swim faster and straighter. The buoy line area crowds up; if you want clear water, move slightly left. Even off the line, sighting is straightforward and you'll rarely need to look up.
One timing note: between approximately 6:40 and 7:30am, the pro field will come through on their second lap — instructed to stay inside the buoys to avoid traffic. If you're inside the buoy line in that window, expect to encounter very fast swimmers bearing down on you. There can be light surface chop from wind or swimmer displacement — more noticeable in the water than from shore. The course does tend to run a few minutes faster than other IRONMANs due to the collective swimmer effect. On sunny mornings, there can be some eastern sun glare — the mountains typically block most of it, but have tinted or polarized goggles accessible.
At the end of loop one, you run around the dock, exit through the arches, and re-enter for loop two. Don't sprint this stretch. Stay controlled. In the final 100–200 meters of the swim, increase your kicking to drive blood flow back into your legs before the long carpeted run to T1. Take the 90-degree corner in transition carefully — there is no reason to end your race there. Run easy through T1.
"The swim is the gift. Take it without wasting it. Arrive at T1 with your heart rate and your head in the right place."
The Bike — 112 Miles, ~7,000 ft of Gain
This is where Lake Placid races are decided. The bike course is two loops on roads that are mostly good condition — with several critical exceptions called out below. The single most important tactical concept: loop one sets up loop two. The athletes who go too hard in the first 56 miles pay for it in the back half in a way that's very visible and very demoralizing. You will pass most of those athletes on loop two. Stay patient.
- OUT OF TOWN Coming out of T1 you'll make a couple sharp turns onto Colden and Mill Pond Road before hitting Route 73 — both downhill, potentially wet, and congested early. Don't squeeze past in the first quarter mile. Then the early section of Route 73 toward the Hoovenberg has cracked pavement, potholes, and road patch — the worst road surface on the entire course. Stay cautious through here. Then a sustained 2.25-mile climb begins at roughly 3.5% grade. It doesn't look steep. It is a grind. On loop one, most athletes feel excellent. That feeling is not an invitation to surge — it's a trap. Ride inside your target power and do not burn matches here.
- HOOVENBERG OUT-AND-BACK A short loop on the bobsled path with an aid station. Smooth sailing. Get your first calories in here before the Keene descent narrows your fueling window. This is the time to establish your nutrition rhythm for the day.
- KEENE DESCENT Approximately 1,000 feet of elevation loss over 4 to 4.5 miles at a 5% average grade. Three sections: Section 1 is the scenic river stretch — gentler grade, good road, some snowplow heaves, a slight uphill tease mid-way (expect it). Section 2 is the fastest — freshly paved, steepest, gentle sweeping curves where speeds reach 50+ mph. Section 3 is the roughest surface and most curved of the three. You typically get use of both lanes on this descent. Cautious riders: stay right, feather the brakes ahead of corners (never slam mid-curve). Confident riders: leave real space when passing — aero helmets and wind noise mean your call may not be heard. In rain it's manageable; stay calm, controlled, and accept that losing a few minutes here is infinitely better than losing your race.
- ROUTE 9N — KEENE TO UPPER JAY About 10 miles, mostly flat to slightly downhill — one of the best stretches on the course. Fast, smooth, scenic river views. Get into your aero bars. Refuel. Regroup after the descent. On loop two, your legs may feel stiff and slow coming off the extended downhill — give yourself 5 to 10 minutes to spin back into effort before judging how you feel.
- THE JAY LOOP Introduced in 2024 to replace the old Hazelton out-and-back. Adds roughly 500 feet of climbing with some of the punchiest pitches on the entire course. You descend Glen Road onto a wooden covered bridge — a mandatory no-passing, no-aero-bar zone that lasts barely a minute. Obey it. The descent back toward 9N has curves that look more alarming than they are — they flatten out around the corners, but watch for crosswinds in the open fields. The road at the base before the left turn onto 9N is rough. Sit up, have your gearing ready, and brake early.
- ROUTE 86 — WILMINGTON CLIMB You come right off the J loop into a steep pitch on Route 86 with no momentum — have your gearing ready before the turn. The 11 to 12 miles from Wilmington back to Lake Placid are net uphill. Landmarks along the way: A&W, the campgrounds, Whiteface Ski Resort, High Falls Gorge, Flume Falls, pond trailheads. The steepest pitches come around Whiteface and through the rock wall section after High Falls Gorge. Bill Huber Road (freshly paved as of 2025) provides a short descent, then Hazelton adds another grind right before the main sustained climb. The grade flattens slightly as you approach the pond trailheads — use that brief reprieve to reset before the Three Bears. Remember: everything you dismissed as manageable on loop one is a materially different experience at mile 85.
- THE THREE BEARS Mama Bear, Baby Bear, and Papa Bear just before Northwood Drive. Papa Bear is the largest and has spectacular crowd support — it's a Tour de France atmosphere. Then a couple of additional punchy climbs on Northwood after you think you're done with climbing. Nothing dramatic, but momentum-sapping when you're not expecting them. Don't let the crowd pull your effort out of range on loop one. On loop two, these are where athletes separate.
- SPECIAL NEEDS Located on Cummings Road behind the high school at the end of loop one. Call out your race number as you approach — volunteers pull your orange bag. Stop if your plan calls for it. A few minutes here are worth it for bottles, anti-chafe cream, or a change. Remaining bag contents can be picked up Monday, 9–11am, at the same location.
Target 75–80% of FTP for loop one — RPE about 5 to 6 out of 10. Building to 6 to 7 on the second loop is correct pacing, not a warning sign. If you feel like you're going easy, you're probably going correctly. Monitor normalized power, not average power — the descents drag down your average and can tempt you to overcorrect and overcook the climbs.
Gearing matters here more than almost any IRONMAN course. A cassette with a 28+ option is strongly recommended; a 32 is not excessive for this course. Most climbing is 3–5% grade with punchier sections on the J loop. Having the ability to spin up the sustained sections protects your run legs.
A tri bike remains the best choice for the majority of athletes — there are enough flat and gradual sections to earn the aero advantage. Wheel choice: crosswinds can become a factor on the Keene descent and J loop. Be honest about your front wheel experience. A rear disc still provides advantage for experienced riders. Air on the side of comfort over marginal aero gains — it's a long day and you don't want to be white-knuckling it for 112 miles.
Shoe stack height rule: 40mm maximum stack height, one rigid plate — a current World Athletics and IRONMAN rule. IRONMAN checks bikes at check-in. Verify your make and model independently if you have any doubt.
Equipment rules: Drafting violation (staying within 6 bike lengths without passing) is a blue card and a 3-minute penalty at full IRONMAN. Three violations earns a red card (DQ). When penalized, stop at the next penalty tent immediately — you cannot wait or choose when to stop. No littering (blue card). No blocking (yellow card, 60 seconds). No cell phones in use, no music. No outside assistance. Aero bar extensions cannot extend past the front wheel's leading edge.
The Run — A Marathon Through the Adirondacks
Two loops, approximately 600–700 feet of elevation per loop. The course is structured around three out-and-back sections: River Road, Route 86, and Mirror Lake Drive. You'll run Main Street and Route 73/Sentinel Road as the connective tissue between them.
Coming out of T2, you immediately descend steeply on Route 73/Sentinel Road to River Road — two distinct downhill pitches before the terrain flattens. That means miles one through three feel better than they are. Don't be fooled. Settle into your target effort on River Road when the course levels. The River Road out-and-back is about 2.5 miles each direction — slightly rolling, quiet, limited spectators, a mix of sun and shade. This is a mentally isolating stretch. It's where races come undone for athletes who are already behind on nutrition or ahead of their pace targets.
Returning off River Road, you climb back up what you came down — a punchy pitch near the river crossing (Lisa G's) where there's significant crowd support. Don't let the crowd pull you into a surge here. The grade is steep enough that walking it costs only seconds but saves real energy for later miles. Then another steep pitch up Sentinel toward the Route 86 turn — again, walk it if needed.
The Route 86 out-and-back was added a few years ago and is under a mile total. It's a gradual grind going out and you can see the turnaround the entire time — which can feel discouraging. Use your rational brain: it's not long. The descent back is one of the gentler downhills on the course. Back up Main Street, another steep climb, then Mirror Lake Drive for the crowds and your run special needs. On loop two, instead of continuing the loop at Mirror Lake Drive, you'll turn into the Olympic Oval. On the back side of the Oval — the quiet section before the noise — take a breath. Let everything you've done settle. Then round the corner into the finish.
Run Loop Two Warning: River Road is the most isolating stretch of the race — no spectators, potentially muggy and stagnant, nothing to distract you from how your legs feel. It's where races mentally unravel. Have a cue word or phrase preloaded before race day. Know exactly which mile you'll be at when you get there. Athletes who anticipate it, handle it. Athletes who encounter it unprepared, don't.
If you're racing into the evening, include a small headlamp in your run special needs bag. The course gets dark in sections — floodlights are placed but don't cover the full course. A light long-sleeve layer is also worth the weight if the forecast turns cool. Being cold on this course suppresses your ability to fuel, which compounds every other problem.
"Lake Placid doesn't beat athletes with the climbs. It beats them with the placement of the climbs — late on loop two, when the account is already in deficit."
Watch the 2026 Course Preview with Coach Jennie HansenWatch the 2025 Course Preview Watch the 2022 Course Preview with Coach Tim Snow
Race Effort.
Not Ego.
The single most common mistake at Lake Placid is going too hard on loop one of the bike. Not slightly too hard — materially too hard. Athletes walk out of T1, feel great after the swim, drop into the first descent, feel even better, and begin climbing at an effort that will cost them dearly 4 hours later. It happens every year. Don't be them.
The Bike: A Two-Loop Pacing Framework
| Segment | Target Effort | Notes |
|---|---|---|
|
Loop 1: Miles 1–15 Leaving town to Keene |
75–78% FTP · RPE 5–6 | The hardest miles to ride conservatively. Rough road early on Route 73. If it feels easy, you're probably right. Stay there. |
|
Loop 1: Miles 16–45 Keene descent, 9N, Jay Loop |
78–82% FTP | Get into aero bars on 9N. Fuel aggressively. Best opportunity to bank calories before the long climb back to town begins. |
|
Loop 1: Miles 46–56 Wilmington climb, Three Bears |
78–80% FTP | Long grind. Resist the crowd at the Three Bears. Maintain effort. Don't surge into town. |
|
Loop 2: Miles 57–90 Repeat terrain |
76–80% FTP · RPE 6–7 | Second-lap HR running 2–3 beats higher than first-lap average is correct pacing, not a warning sign. If you're within 5 watts of loop one here, you executed correctly. |
|
Loop 2: Miles 91–112 Final return, Three Bears |
Controlled push, RPE-based | Ride to T2 feeling like you have something left. Everything you dismissed on loop one is a different conversation at mile 85. Manage accordingly. |
On slight downhills and tailwinds: ride 5–10 watts under goal power. The speed-to-watts equation doesn't favor burning matches here. On climbs and headwinds: you can ride 5–20 watts over goal power — air resistance is lower, so each watt of output goes further. Cap climbs at roughly 110% of target power. Use normalized power as your primary reference throughout — average power reads misleadingly low because of the descents and can tempt you to overcook the climbs trying to compensate.
The Run: Two Loops, One Strategy
Start at 5% slower than your target marathon pace off the bike. It will feel too slow. That's correct. With the steep opening downhill, your first mile pace may read fast regardless — don't let that invite you to open up. Settle into effort on River Road when the terrain flattens. Expect a 1.5 to 2-minute spread between your slowest and fastest miles — that's normal and appropriate on a course with this much elevation variation.
If running by heart rate: your end-of-bike HR plus 5–10 beats is a reasonable starting target for the run. If running by power via a stride pod: aim for even power after that first mile, letting pace vary naturally with elevation. Both approaches beat chasing pace numbers up the climbs.
Before you exit T2, commit to one thing: you will run loop two at the same pace or faster than loop one. Every tactical decision on the run — pace, effort, fueling — serves that goal. Athletes who run negative splits at IMLP ran loop one correctly. That's the whole equation.
The inclines heading back into town after River Road are not dramatic on paper. At mile 18 of the run, after 112 miles of bike, they are significant. Know they are coming. Run them by effort, not pace. The Lisa G's pitch and the Sentinel climb are steep enough that walking is a legitimate tactical choice — especially on loop two. The time cost is seconds. The energy savings are real.
The Details That
Bite People
Lake Placid is a small mountain town hosting one of the largest IRONMAN events in North America. Everything is walkable — and everything is crowded. Know the logistics cold before you arrive. Athlete check-in is at the Lake Placid Conference Center, just north of the Olympic Oval on Main Street (look for the fake snow pile out front). T1, T2, and the finish line are all co-located at the Olympic Oval — simpler than most two-transition races.
Race Week Timeline
- THURS Check-In: 12:00–5:00pm at the Conference Center. Bring your photo ID and the QR code IRONMAN emailed you. You'll receive your race bib, bike and helmet stickers, gear bag stickers, swim cap, athlete wristband, five gear bags, and your timing chip (collected at check-in this year — not at bike check-in). Athlete briefings at 12:00pm and 3:00pm at the Olympic Oval.
- FRIDAY Check-In: 9:00am–5:00pm. AWA (All World Athlete) priority ends at noon — get there by noon to receive your low bib number. First-timers briefing at 10:00am at the Oval. Pro Series panel at 12:00pm at Lake Placid Central School Auditorium. More athlete briefings at 1:00pm and 3:00pm. Welcome ceremony 5:00–6:30pm at Mids Park on Main Street (north end of village on the lake).
- SAT A.M. Free pancake breakfast 7:30–9:30am at the Oval. Organized practice swim 8:00–9:30am (chip required; optional but useful if you want company and accountability in the water). Athlete check-in continues 9:00am–12:00pm. Final athlete briefing at 11:00am.
- SAT P.M. Mandatory bike and gear bag check-in: 10:00am–3:00pm at the Oval and Transition. This is your primary Saturday task — plan your day around it. Spectator briefing 2:00–3:00pm for family/crew unsure where to watch. Go early in the window to rack comfortably, orient yourself, and walk the T1/T2 flow so race morning is automatic.
- RACE DAY Transition opens 4:30am. Personal needs drop-off 4:30–6:00am. Shuttle from satellite lots runs 4:30am–1:00am. Pro men start 6:18am, Pro women 6:23am, Age group rolling start 6:30am (get to the corrals early). Bike and gear checkout: 6:00pm–12:00am. You can authorize a family member with your checkout ticket to pick up your bike and gear bags.
- MONDAY Awards and Kona rolldown begin 9:00am at the Horseshow Grounds (5514 Cascade Road — on the run course on Route 73, hard to miss). Breakfast starts 8:30am. Get there early for a seat — tables fill up. Awards go to top 5 per age group. 55 World Championship qualification slots for the October 10, 2026 race in Kona, Hawaii.
Timing Chip: Unlike some races, at IMLP 2026 you receive your timing chip at athlete check-in — not at bike check-in. Do not leave the Conference Center without it. Also verify your athlete wristband is on before you leave — that's your T1/T2 access credential on race morning.
Your Five Gear Bags — What Goes Where
You receive five bags at check-in. Sharpie your race number directly on each bag in addition to the sticker — stickers come off, especially in rain, which is entirely possible overnight in Lake Placid. If rain is in the forecast, take extra precautions to seal the tops of bags left outside.
| Bag | Color | Drop-Off | Access / Recovery | What to Pack |
|---|---|---|---|---|
| Bike Gear | Blue | Saturday bike check-in | Accessible race morning. Leave in changing tent after use. | Helmet, bike shoes, sunglasses, socks — everything you need on the bike that isn't physically attached to it. |
| Run Gear | — | Saturday bike check-in | Accessible race morning. Drop into bins in T2 after use. | Run shoes, number belt, hat or visor, sunscreen, any nutrition or bottles for the run, socks. |
| Bike Personal Needs | Orange | Race morning 4:30–6:00am at Cummings Road / Herb Brooks Arena | Call race number to volunteer at end of loop one. Remaining contents picked up Monday 9–11am. | Extra bottles, nutrition, anti-chafe cream, spare tube/CO2, arm warmers or vest if cold. Pack it as if you'll stop. |
| Run Personal Needs | Black | Race morning 4:30–6:00am at Mirror Lake Drive near the stone wall | End of run loop one (~mile 11–11.5). Remaining contents picked up Monday 9–11am. | Extra nutrition, headlamp (if late finish), light layer, band-aids, any treats. Plan as if you'll use it. |
| Morning Clothes | — | Near the swim start before the race (truck at start area) | At the finish line after you cross. | Post-race clothing, warm layers, race morning snacks you won't need in transition, anything you want at the finish. |
Pre-Race Course Access
Mirror Lake is open for swimming at any time — no motorized boats. If you swim the course ahead of race day, swim clockwise (with the course) and stay aware of other water users. You can ride the bike course — use caution on Route 73's rough opening section and don't form large group rides that block traffic. Don't ride in a pack; be courteous. You can run most of the run course, though the congested main shopping area is best avoided.
Parking and Shuttles
Designated lots: West Valley Lot, Lake Placid Elementary School, or Lake Placid Firehouse — all within 5–10 minutes of transition. Shuttles run from all three beginning at 4:30am. Give yourself significantly more time than you think you need on race morning. Everything in Lake Placid on race morning takes longer than it looks on a map. Athletes miss wave start windows. Don't be one of them.
Weather
Adirondack summers are genuinely unpredictable — in both directions, and sometimes on the same day. The mountains create their own microclimates: it can be pouring on one section of the bike course and completely dry on another (as happened in 2025). Check the forecast Thursday and again Saturday. Build contingencies in both directions: a vest or arm warmers accessible in T1 for a cold Keene descent; adjusted fueling and pace targets for heat. Hourly forecasts can change on a dime. Be prepared for anything.
Time Cut-offs (Official):
Swim: Each athlete has 2 hours 20 minutes from their individual swim start. The swim course closes 2:20 after the final athlete enters — anyone not finished by that clock receives a DNF. Athletes who exceed their individual 2:20 but finish before the course closes receive an NC (Not Classified) designation and may continue.
Bike Intermediate Cuts: Behind the high school (approx. 1:30pm); Hungry Trout at mile 100 (4:45pm). These are hard cutoffs regardless of when you individually entered the water.
Bike: 10 hours 30 minutes from the final athlete's swim entry. Same NC rule applies.
Run Intermediate Cut: Start of run loop two at Mirror Lake Drive/Town Hall by 9:00pm.
Finish: 17 hours from the final athlete's swim entry. If you're racing closer to the back of the field, track where you are relative to these cutoffs throughout the day.
Fueling —
Before the Gun
Most athletes think about race nutrition starting at mile one. The athletes who have great days at Lake Placid started thinking about it on Friday — and they've been practicing their race-morning protocol before long training sessions for weeks.
3–7 Days Out
Train and eat normally. Don't use taper week as an excuse to cut calories — your body is actively repairing and supercompensating and needs fuel to do that. Don't skip carbohydrates because you're doing less volume. That's not the time to be doing that.
2 Days Out — The Shift
Begin elevating carbohydrates. Simple carbs — rice, pasta, bread. Reduce fiber. Stick entirely to familiar foods. Nothing new, nothing that could cause any GI distress. The goal is glycogen storage without digestive disruption.
Saturday — The Anchor Day
The most important nutrition move of race weekend is not Saturday night dinner — it's Saturday morning breakfast. Eat a large, carbohydrate-heavy breakfast no later than 9am. Pancakes, toast, home fries, two eggs — target 90–150g carbs, moderate protein, low fat and low fiber. This is your primary glycogen-loading meal. Eating it early gives your body the full day to process and store it effectively.
After breakfast, taper throughout the day. Simple foods only — bagels, pretzels, bananas, fig newtons, sports drink. No large salads, no high-fiber foods, no heavy fats. Saturday night dinner should be small: something you've eaten before, simple carbs, a little protein. Go to bed feeling like you could eat more.
Race Morning
Use your tested pre-race protocol — the one you've practiced before your long training sessions. Simple carbs, fluids, electrolytes, small amount of protein. No fat, no fiber, no extra vitamins or minerals. Finish eating three to four hours before your wave start. Sip sports drink up to the swim start. Take a gel 15–20 minutes before entering the water.
The QT2 standard: applesauce, banana, whey protein scoop, sports drink — or a plain white bagel with jam (skip the peanut butter; fat slows digestion right when you don't need it). With a 6:30am age group start, eating this at 2:30–3:30am is correct for most waves. Set two alarms.
If you expect to be in the water for more than 90 minutes, consider tucking a gel into your wetsuit sleeve for the beach run between loops. It's an easy window to take in calories while you're upright and moving slowly — a gap your nutrition plan otherwise skips entirely. Tuck it in before the start so it's ready when you need it.
Your first fueling opportunity on the bike is during the early flat section leaving town — before the out-of-town climb fully begins. Get your first calories in here. Your stomach is more receptive early in the bike, at lower intensity, before the sustained climbing begins. Waiting until you feel hungry on the bike is too late for a course of this length and this demand.
Fueling —
On the Course
In 2026, IRONMAN's on-course fueling is fully separated: Precision Fuel & Hydration (PH 1000) handles hydration and sodium; Maurten handles carbohydrates. These are two independent products doing two different jobs. PH 1000 delivers ~1,000mg sodium per liter and zero carbohydrates. Maurten gels and bars deliver carbohydrates and minimal sodium. If your plan was built around a combined sports drink that did both, rebuild it before race day.
Aid Stations — Layout and Spacing
On the bike: 5 aid stations per loop plus personal needs, spaced roughly every 12–15 miles. The aid station order at each stop: Water → PH 1000 → Bananas → Maurten gels and bars → PH 1000 → Water. Critical gap: there are no aid stations from approximately mile 19 to mile 36 — from the 9N flat section through the J loop and into Route 86. You must carry enough to bridge that stretch. Discard bottles and gel wrappers only within designated trash zones — discarding outside earns a penalty.
On the run: 12 aid stations per loop, approximately every mile. Same products in cups, plus cola (added after the Maurten table — invaluable from mile 16 onward), chips, pretzels, and oranges. Ice is typically available on hot days. The cola table is where a lot of athletes find a second life late in the race.
Carbohydrate Targets
On a cool day, push toward the high end of these ranges — your body burns more fuel regulating temperature, and if you're drinking less fluid, you have fewer calories coming in through liquid sources. Being underfueled because it felt cool is a real risk at this race. Reference: each Maurten Gel 100 delivers 25g of carbohydrate; each Maurten Bar delivers 40g.
If you've been training your gut to handle higher carbohydrate loads, you can push toward 90g/hr or beyond on the bike. Don't attempt a higher intake in the race than you've trained with.
2026 On-Course Products at a Glance
| Product | Category | What It Provides | What It Doesn't |
|---|---|---|---|
| PH 1000 | Hydration / Electrolytes | ~1,000mg sodium/liter. Electrolytes. Fluid. | Zero carbohydrates. Not a fuel source. |
| Maurten Gel 100 | Carbohydrate | 25g carbs. Caffeinated version: 100mg caffeine. | Minimal sodium. Not a hydration source. |
| Maurten Bar | Carbohydrate | 40g carbs. Solid format, good for variety. | Minimal sodium. Not a hydration source. |
| Bananas / Pretzels / Oranges | Whole food supplement | Variety; some carbs; sodium (pretzels). | Variable content. Supplement your plan, don't replace it. |
| Cola (run only) | Late-race stimulus | Quick carbs and caffeine. Strong mental and physical boost. | High sugar. Use strategically — not as your primary carb source from mile one. |
| Water | Cooling + Supplement | Heat management. Additional fluid. | No sodium, no carbs. Primarily a cooling tool. |
Caffeine Protocol: The Maurten Gel CAF 100 contains 100mg of caffeine — a meaningful dose. Save it for the second half of the bike and the run. Using it twice early front-loads all your nervous system stimulus before you need it most. Plan specifically which aid stations you'll take a caffeinated gel at, and stick to the plan. Cola on the run adds another caffeine source late in the day — factor that in when building your protocol.
Sodium and Hydration
Sodium target: 700–1,000mg per hour depending on your individual sweat rate and concentration. Supplement with salt tabs if needed beyond PH 1000. Fluid target on the bike: 16–28 oz per hour — titrate up or down based on temperature and personal sweat rate. Above 75°F, add 4–6 oz per hour above your baseline.
Use water primarily for cooling — over the head, back of the neck, down the jersey. Drinking large quantities of plain water at every station without matching sodium is a path to hyponatremia on the run. PH 1000, used consistently rather than sporadically, is your sodium delivery vehicle.
"Your carbohydrate plan and your hydration plan are two separate plans. At IMLP in 2026, the course makes that separation unavoidable. Build your plan that way."
The Mental Game
Everything in the preceding five sections is execution. This section is about what holds the execution together when something gets hard — and something will get hard. In 27 IRONMAN finishes, Coach Jennie Hansen has never had one where something wasn't a bigger challenge than anticipated. Not a single one. That's not discouraging — it's the reality, and knowing it lets you prepare for it.
Mental fitness at this distance isn't about motivation. It's about decision-making under fatigue. It's what you do when your body is sending signals that don't match your plan — and how quickly you return to execution rather than catastrophe.
The work is done. The fitness is built. Race day doesn't create your result — it reveals the preparation you've already made. Go to the start line knowing that the hardest days of your training are already behind you. Those sessions that felt terrible and you managed to execute through anyway? Those are the most valuable deposits in your mental fitness account for today.
Preload your keywords. Before race day, identify two or three words or phrases that bring you back to your execution plan when things get hard. Not motivational slogans — specific anchors to your process and your plan. Know them before you need them.
Have three goals. An A goal you haven't told anyone. A B goal you're comfortable saying out loud. A C goal that is simply finishing strong and proud. Know which one you're racing toward at each point in the day — and be willing to adjust between them based on real conditions, not anxiety.
Stay in the moment. Don't look ahead to how much is left. Don't dwell on what didn't go right earlier. Race the mile you're in. The full race distance can seem very daunting if you zoom out — don't zoom out. If it was easy, everyone would do it. You're already ahead of the vast majority of people just by being on that course.
Process before outcome. Through the bike, your only job is execution — effort control, fueling on schedule, not reacting to other athletes. Outcome goals don't come online until you're two miles into the run and you actually know how your legs feel. Before that, you don't have enough information to make that judgment.
River Road will test you. It's where races mentally unravel. Isolation, fatigue, potentially unpleasant conditions — nothing to distract you from how your body feels. Athletes who have thought about this stretch in advance handle it. Have your plan, your phrase, your focal point ready before you get there.
Nothing is permanent. The race ebbs and flows. A bad patch on the bike, a nutrition hiccup, a slower split than planned — come back to what you control: your attitude, your fueling, your effort. Athletes who manage adversity without catastrophizing almost always finish well. Athletes who spiral on a bad mile rarely recover.
The crowd is a tool. Mirror Lake Drive on the run is loud and high-energy. Use it. Let it carry you. When you come around the back side of the Olympic Oval in the final quiet stretch before the crowd hits — take a breath, take a second, acknowledge everything you've done to get to that moment. Then let the finish line come to you.
"Confidence before an Ironman isn't the absence of doubt. It's the presence of a plan you've already rehearsed — and the decision to execute it regardless of what the course throws at you."
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