Obviously flat bike courses don't have the same challenges as hilly or hot courses, and people tend to think they're "easy" (that's in quotes because there's no such thing as an easy Ironman). I personally hate flat bike courses because they always seem to be windy and boring. Give me a good climb any day!

But anyways, I have a flat half coming up and I'm putting together a list of tips for racing well on a flat course. I'm sure I missed something that some savvy STers will point out to me.

Train on Flats
- Get used to maintaining a constant effort, staying in aero position
Get up and Stretch
- Little variation in muscle engagement - central nervous system fatigue
- Stretch every 15-20 minutes, loosen muscles
Core Strength & Hip Flexibility
- More comfortable in aero postion, faster run off bike
- Maintain good form as you fatigue
- Yoga & strength training is great
Mental Plan
- Break up the race into segments
- Focus on form
- Nutrition timing
Pacing
- Pacing - even effort
- Dealing with wind - keep effort the same - don't work too hard into a headwind, don't slack on a tailwind
- High cadence

What else would you suggest?

---

Ironman Canada Finisher, aspiring Kona qualifier
http://www.twoyearstokona.com