Extreme & training · start & finish Can Pastilla
Triathlon: aero position + brick
- Moderate
- 60 km
- 308 m
- ≈ 2½ h
Map and elevation profile
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Triathlon aero base on the Carretera dels Presos + first brick run
Summary:
For novice and sprint or Olympic-distance triathletes and anyone new to clip-on bars – a good first or second camp day. Stimulus: steady aero riding at 72–80% FTP (upper Z2 to low Z3), plus race skills: holding the position, drinking from it and pacing by effort, not speed. Three reps on the Carretera dels Presos, then a short, easy brick run. 60.4 km, about 310 m of climbing, about 2 h 30 min riding plus a 15–20 min run. Safety: aero only on the Presos straight with a clear road ahead; turn only in the Cap Blanc lighthouse road or at the Badia Gran junction, after a full stop.
The route:
Km 0–5.3: Take the beach road behind Platja de Palma (km 1.7) to s'Arenal (km 3.0): a 20 km/h zone full of pedestrians, hands on the hoods. At about km 4.5 a short ramp leads up to the Ma-6014 roundabout (km 5.3).
Km 5.3–15.7: Almost flat through Son Verí to Cala Blava (km 7.3), then the road climbs at about 2% past Badia Blava (km 11.2) to the high point, 144 m, near km 13. Built-up, with roundabouts: no aero, no efforts. Pass the Badia Gran junction (km 14.9); at the Camí de sa Llapassa junction (km 15.7) the open plateau begins.
Km 15.7–22.6: Rep 1 runs south to the Cap Blanc lighthouse junction (km 22.6), losing about 40 m. Sit up at the Refugi de s'Àguila lane, 1.8 km before Cap Blanc, every time you pass it. Turn a few metres into the dead-end lighthouse road: stop, and rejoin only when both directions are clear.
Km 22.6–30.2: Roll north; rep 2 runs from about km 23.5 to sa Llapassa (km 29.3). Continue easily to the Badia Gran junction (km 30.2), stop, and turn when clear.
Km 30.2–37.9: Rep 3: sa Llapassa (km 31.0) to Cap Blanc (km 37.9). Turn again in the lighthouse road.
Km 37.9–60.4: Home the same way: Badia Blava km 49.2, an easy, upright descent to the s'Arenal roundabout (km 54.8), shop km 60.4. All asphalt; no bike lane on the Ma-6014, so ride single file.
The workout
≈ 2½ h bike + 15–20 min run · 60.4 km · 3 × aero
Intensity profile: width = time, height = % FTP
- Warm-up45 minZ260–70 % FTPRPE 2–3km 0–15.7
Hands on the hoods, no aero or efforts through the built-up section; after s'Arenal 3 × 30 s at 100–110 rpm in a light gear.
- Rep 1, aero12–15 minZ2–Z372–80 % FTP81–88 % LTHRRPE 4–5km 15.7–22.6
6.9 km south in aero at 85–95 rpm; drink from aero every 10 min; sit up, hands on the brakes, at the lane (km 20.8).
- Turn + easy3 minZ1–Z2km 22.6–23.5
Ride a few metres into the dead-end lighthouse road, stop fully and rejoin only when both directions are clear; then spin easy.
- Rep 2, aero11–14 minZ2–Z372–80 % FTP81–88 % LTHRRPE 4–5km 23.5–29.3
5.8 km north, gently uphill: same effort, lower speed – ignore the speedometer; sit up at the lane (km 24.4) and for every vehicle.
- Badia Gran turn5 minZ1–Z2km 29.3–31.0
Ride easy to the Badia Gran junction (km 30.2), stop fully and turn only when both directions are clear – never mid-road.
- Rep 3, aero12–15 minZ2–Z372–80 % FTP81–88 % LTHRRPE 4–5km 31.0–37.9
As rep 1; practise moving to the brakes and back, sit up at the lane (km 36.1), turn again in the lighthouse road.
- Cool-down55 minZ1–Z2< 65 % FTPRPE 2km 37.9–60.4
Eat and drink at Cap Blanc; upright and relaxed on the descent to s'Arenal, no efforts; last 10 min at 90–100 rpm.
- Brick run15–20 minZ2RPE 3–4
Quick shoe change, jog 300 m to the promenade, run 6–8 min out and the same back; first 5 min short quick steps (170–180/min); pedestrian side.
Training segments on the route click to show on the map
- 3 × aero: Presos straight 3 × 5.8–6.9 km · 72–80% FTPkm 15.7–22.6
- Warm-up cadence spin-ups Z2 · 3 × 30 s at 100–110 rpm · no aerokm 5.3–11.2
40–60 g of carbohydrate per hour (sports drink plus a bar or gel) and 500–750 ml of fluid per hour, more in heat. Start with two full bottles – there is no water between Badia Blava and Cap Blanc – and refill on the way home.
Ride only 2 reps, the third leg easy on the hoods, and run 10 min.
Ride the reps at 78–85% FTP (RPE 5–6), add a fourth rep from about km 38.8 to sa Llapassa (km 44.6) and run 20–25 min.
Pace by RPE 4–5 and the talk test and ignore speed; heart rate lags 1–2 min behind the effort, so don't chase it at the start of a rep. Without clip-on bars, ride the reps low in the drops.
Intensities are guidance – adapt them to your current fitness and to the traffic.
Safety on the route click an item with km to show it on the map
- No aero before sa Llapassa
The beach road through Platja de Palma and s'Arenal is a 20 km/h zone full of pedestrians, and the Ma-6014 up to sa Llapassa is built-up with roundabouts and side streets. Keep your hands on the hoods with no efforts, and on the way home ride the descent to s'Arenal (km 49.2–54.8) upright, never full gas.
km 0–15.7 - Aero only with clear road
The Ma-6014 carries moderate traffic at 60–90 km/h and has no bike lane: ride single file and never on aero bars in a group. Use aero only on the open Presos straight between sa Llapassa and Cap Blanc with a clear road ahead.
km 15.7–37.9 - Side lane: hands on brakes
Sit up with your hands on the brakes at the Refugi de s'Àguila lane on every pass (about km 20.8, 24.4, 36.1 and 39.7), at the Cap Blanc junction and for every vehicle.
km 20.8–22.6 - Turn only at two points
Turn only in the dead-end Cap Blanc lighthouse road (km 22.6 and 37.9) and at the Badia Gran junction (km 30.2). Stop fully and rejoin only when both directions are clear – never a U-turn in the middle of the road.
km 22.6–37.9 - No water or shade
Between Badia Blava and Cap Blanc the plateau is exposed, with no water or shade, and in summer the south-westerly sea breeze builds from late morning. Start by 8–9 am with two full bottles.
km 11.2–49.2 - Lights on early starts
In October (until the clocks change on 25 October) and from December to January the sun rises around 8:00. On an early start use a white front and a red rear light – compulsory in Spain at night and in poor visibility.
- Brick run on the promenade
The Platja de Palma promenade is busy from mid-morning: run early, stay on the pedestrian side and keep off the bike lane. Agree with the shop beforehand where to leave the bike and running shoes.
Tips from our guides
- Aero only on the Presos straight between sa Llapassa and Cap Blanc, and only with a clear road ahead. From the shop to sa Llapassa and back the road is built-up: hands on the hoods, no efforts, never full gas through villages or on the descent to s'Arenal. The Ma-6014 has no bike lane – ride single file and never use aero bars in a group.
- Turn only in the Cap Blanc lighthouse road and at the Badia Gran junction. Stop completely and go only when both directions are clear.
- There is no water or shade between Badia Blava and Cap Blanc. Start by 8–9 am with two full bottles: in summer the south-westerly sea breeze (embat) picks up from late morning, and the promenade fills up for your run. If you want to start before the shop opens, arrange the bike pickup with the shop in advance.
- Lights: in October (until the clocks change on 25 October) and from December to January the sun rises around 8:00. On an early start use a white front and a red rear light – compulsory in Spain at night and in poor visibility.
- No power meter? Pace by RPE 4–5 and the talk test. Heart rate lags 1–2 minutes behind the effort, so don't chase it at the start of a rep, and ignore speed – rep 2 rises gently and is slower at the same effort. No clip-on bars? Ride the reps low in the drops: you still practise a still, low position and drinking without sitting up.
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