Training & Epic · start & finish Can Pastilla
Triathlon: aero position + brick
- Moderate
- 60 km
- 308 m
- ≈ 2½ h
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Triathlon aero base on the Carretera dels Presos + first brick run
Summary:
Aero-position practice on the Carretera dels Presos straight plus a first brick run: holding the position, drinking in it and pacing by effort, not speed. Two versions: Hobby, for beginner triathletes and anyone new to aero bars – two aero sections at 68–75% FTP and a 10-minute run; Pro, for triathletes already at home on aero bars – three sections at 72–80% FTP and a 15–20-minute run. Both follow the same route: 60.4 km and about 2.5 hours on the bike. 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
Who it’s for: For beginner triathletes and anyone still getting used to aero bars: two aero sections at a moderate effort, the third section easy on the hoods and only a short run.
≈ 2½ h on the bike + 10 min run · 60.4 km · 2 × aero
Intensity profile: width = time, height = % FTP
- Warm-up45 minZ256–70 % FTP69–80 % LTHRRPE 2–3km 0–15.7
Hands on the hoods, no aero in built-up areas. After s'Arenal 3 × 20 s at a quicker cadence (100+ rpm) in an easy gear.
- Aero section 112–15 minZ268–75 % FTP78–85 % LTHRRPE 3–4km 15.7–22.6
Get into the aero position only on clear straights, cadence 85–95. Try drinking once in position. As soon as the position hurts, sit up onto the hoods. Sit up before the junction at km 20.8, hands on the brakes.
- Turn and easy3 minZ1–Z2km 22.6–23.5
At the lighthouse ride a few metres into the dead-end road, stop completely and pull out only when both directions are clear.
- Aero section 211–14 minZ268–75 % FTP78–85 % LTHRRPE 3–4km 23.5–29.3
Slightly uphill: same effort, lower speed. Sit up at the junction at km 24.4 and before every vehicle.
- Turn and back on the hoods≈ 75 minZ1–Z2< 65 % FTPRPE 2km 29.3–60.4
Turn at the Badia Gran junction (km 30.2): stop completely and go when both directions are clear. Ride back easy and without aero; eat and drink at Cap Blanc and take the descent into s'Arenal sitting up.
- Short run10 minZ2RPE 3
Change shoes and run 5 min out, 5 min back on the pedestrian promenade with short, light steps. It is about how your legs feel off the bike, not pace.
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.
Go by your breathing: in the aero sections you should still manage full sentences (RPE 3–4). Ignore speed – it drops uphill and into the wind.
Who it’s for: For triathletes already at home on aero bars: three sections in upper Z2 to low Z3 and a 15–20 min run off the bike.
≈ 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.
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 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.
Training segments on the route click to show on the map
- 2 × aero: Presos straight3 × aero: Presos straight 2 × 5.8–6.9 km · 68–75% FTP3 × 5.8–6.9 km · 72–80% FTPkm 15.7–22.6
- Warm-up cadence spin-ups Z2 · 3 × 20 s at 100+ rpm · no aeroZ2 · 3 × 30 s at 100–110 rpm · no aerokm 5.3–11.2
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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