This article from top Spanish triathlete and coach, Jaime Menendez de Luarca takes you on a turn-by-turn ride through Ironman Lanzarote in Spain. While most of us will never experience this race or even Ironman Hawaii (which this course compares to in terms of it’s windy conditions), it doesn’t mean us mere mortals can’t get a taste of an amazing ride and take in some tips along the way to help our pacing on a windy day in your own world.
“The toughest Ironman in the world.” This is how Ironman Lanzarote is known, and it is true that the wind conditions, heat, and terrain make the preparation for this event very careful and extremely particular in the details. However, it is also true that overcoming the harsh conditions means giving the legs a rest during the race, up to about 10% of the time without pedaling for muscle recovery and refilling glycogen levels.
Lanzarote is a Spanish island, located off the coast of Northern Africa with volcanic features and a topography that is very rugged, with sparse vegetation, and the geographical location makes it almost always intensely windy from the Northeast (30-50 km/hr). As the course and conditions have remained fairly predictable over the last several years, it should be remembered that a smart athlete is characterized by his/her ability to adapt his/her strategy to possible changing conditions.
The first leg of Ironman Lanzarote is a sequence of rolling hills during which, it is easy to move quickly and take advantage of any disorganization in the pack. At this point, as you travel west on the island, the wind will be in your favor, and you can keep your legs fresh.
Yaiza
Kilometer 15 is the first ascent of the course, which is a 2,200 meter long hill with an average grade of 4.6%, but with the wind against you, you shouldn´t climb in the big ring, and it’s not advisable to exceed 90% of Functional Threshold Power (FTP).
El Golfo Yaiza
The first 7 kms of this section you can expend 80% FTP (while gaining atitude) because then, you can rest in Yaiza-El Golfo. There is a section that will be very fast coasting, where you can use good aerodynamics at the expense of some watts and keep close to 50% of FTP.
El Golfo
Next is a loop section that is 10 kms in length with turn-arounds that significantly slow you down, alternated with stretches close to 90% FTP that include short, 30 seconds recovery’s at 65% of FTP.
El Golfo-Timanfaya
After leaving El Golfo, you climb against the wind for a short section and quickly descend for about 15 kilometers.
Timanfaya
Mytic line also known as Montaña del Fuego (Fire Mountain), in which half the gap is less than 3%, has devastating winds blowing with great intensity. The power needed to counter this wind is dangerously close to 90% of FTP, so it is important to have appropriate training to maintain a proper rhythm.
Timanfaya-Tinajo
The excesses of Fire Mountain surpasses the FTP but is repaid in the form of flat roads/high speeds at 65% of FTP, so you can progress very rapidly in recovering and regaining your legs. It is important to maintain a good aerodynamic position in this section.
The Santa-Famara
Psychologically, the Ironman begins here. After 70 kms, we are at one end of the island and fairly fresh but there isn’t much change in altitude. On the right, is the famous beach of Famara Kite Surfers, which leaves us completely unprotected against the violent windy side, and although the going is fast it is coupled with a great effort and lots of muscular tension due to fear. It's a stretch to maintain high speed but not low-watt, 75% FTP. We are at sea level and the next 24 miles will rise unabated.
Famara-Teguise
There are 8 kms of a slight rise, in which the first 4 kms are in favor with the wind. When you turn north, overlooking the town Teguise from afar, you will now receive the first taste of the trade winds when the legs start to fatigue. Note that the watts will be increased with little progress due to the winds.
Los Valles
Within these 24 kms of climbing from the Mirador de Haria to Famara we have a slight break for 2 kms to gain speed without pedaling from the base of the first hill of Mirador de Haria. Mirador de Haria is a 5 kilometer long climb (from 98km to 103km) in which the total of 245 meters are spent climbing (4.8% grade) and seeing the wind powered generators on the slopes of the mountains means that we are riding at over 90% of FTP. This is the moment of maximum average power of the Ironman, around 78% of the FTP.
Descent of the Mirador de Haria
There is a dangerous drop here where Marc Herremans suffered an unfortunate accident. One should pay attention to the curves and descend for about 10 minutes, without pedaling, all the way to the village of Haria.
Mirador del Rio
From the village of Haria, the course starts climbing to the Mirador del Rio. This early ascent is easier than that of the Mirador de Haria, but we have the toughest stretch of the Ironman to come, with 400 meters in Guatiza at a 10% grade for more than a minute in this “dreaded doorway.” However, the final climb to the Mirador del Rio is fun. It is 120 km into the race where your output is at the minimum average speed and a high % of FTP after 4 or 5 hours of pedaling.
Descent of the Mirador del Rio
With a certain amount of danger, the speed is very high at around 60 km/hr with almost no pedaling, so in the 11 kms/12-15 minutes the triathlete should recover slightly. At the 130 km point the negative thoughts of Arrieta begin, and the real pain is about to be realized.
Arrieta-Nazaret
These 20 vital kilometers on the windy side show who has competed on the basis of their potential, and who has exceeded their energy stores. It is important to focus on maintaining 70% of FTP to not descend and waste time on a relatively fast stretch.
"Ascent" to Nazaret
"Only" 2,500 meters at 2% which can mean agony if you are completely tapped. The speed is ridiculous with bad roads, and after 155 kms of bearable pain, if you are not prepared at this stage to keep 80% of FTP you have jumped the ultimate hurdle.
La Geria
This is a stretch of relatively flat road and little wind, then flat pedalling to reach 165km point. Where, if we learned what had to be given at the right time, and saved some energy, this is a stretch that is very fast and you can move below 40% of FTP. Now it’s time to move on to something PowerTap can no longer help with...running 42 kilometers!
Try this workout:
30 minute ascent 5% to 100% FTP and then 30 minutes flat in the aerobars to 85% of FTP. If you can’t find a 30 minute climb, try to simulate climbing on your trainer or repeatedly increase effort on a local hill. Please note, this work out is intended for those in very good shape.
Learn more about Ironman Lanzarote: www.ironmanlanzarote.com.
Learn more about pacing and aerodynamics: Using Power to Optimize Speed.
Jaime Menendez de Luarca is a top Spanish triathlete (9-time Ironman) and coach. He leads several camps and clinics every year in addition to many speaking engagements across Europe. Learn more about Jaime at www.triluarca.es.
Thanks to Ximo Rubert and Fernando Moreno for his altitude files of this course.