01·Course Characteristics
While a pancake-flat profile promises speed, Eagleman tests your resolve with relentless pedaling, heavy humidity, and an exposed run under punishing solar radiation.
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02·Course by Section
A single-loop, counter-clockwise rectangular swim in the tidal Choptank River. Strong tidal currents are common, usually giving you resistance on the outbound leg and an assist returning to the beach. Be mindful of sharp rocks at the entry and exit.
A famously flat and fast single-loop course winding through scenic, exposed marshes. With only 100 meters of total elevation gain, there are no downhills to coast, requiring constant pedaling in an aerodynamic position. Strong winds often impact the final section after the 48 km mark.
A flat, two-loop course through residential streets that finishes at Gerry Boyle Park. The run features virtually zero shade, exposing athletes to intense direct sunlight, high humidity, and heat that frequently exceeds 30°C.
03·AVG beginners' Training Timeline
This 16-week progression is custom-fit for Eagleman's unique flat-but-brutal profile. We front-load physical tolerance to holding the aerodynamic position to prepare your neck and lower back for relentless pedaling. Later phases transition into wind-simulated intervals and active heat adaptation, ensuring your body can handle the humid, unshaded run.
Aerobic Foundation & Aero Tolerance
Build baseline cardio and initial tolerance to holding the aero position.
Strength & Wind Simulation
Develop continuous pedaling strength and muscular endurance to fight headwind.
Heat Preparation & Specificity
Execute race-pace brick workouts alongside targeted heat-adaptation sessions.
Taper & Strategy Execution
Reduce volume while keeping intensity sharp, locked on your heat and wind pacing plan.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
With peak run temperatures of up to 33°C and 80% humidity, active cooling is non-negotiable. Grab ice at every single aid station to put down your tri-suit and hold in your hands to continuously lower your core temperature.
Develop a high-sodium hydration plan and begin pre-hydrating days before the race to combat heavy sweat rates. Aim for high fluid intake and steady carbohydrate delivery on the bike, ensuring you do not fall behind early.
Avoid over-biking into the strong headwind after the 48 km mark; a spiked heart rate here will destroy your run. Settle into a conservative, steady power target on the bike to save muscular reserves for the hot, unshaded run.
Pack both a wetsuit and a swim skin as the water temperature ranges from 23°C to 24.5°C, making wetsuits borderline legal. Arrive at transition early on race morning due to highly competitive local parking near Great Marsh Park.
The water temperature in the Choptank River typically ranges from 74°F to 76°F (23°C to 24.5°C), making it a borderline wetsuit-legal swim. Because of this, you should pack both a wetsuit and a swim skin to be prepared for any race-day decision. Additionally, keep in mind that the water is brackish and murky with strong tidal currents, so sighting is critical.
The bike course is deceptively challenging despite being pancake flat with only 328 to 330 feet of total elevation gain. Because there are no hills, you must pedal constantly in an aerodynamic position without any downhills to coast, which causes rapid muscular fatigue. You will also face highly exposed terrain with strong headwinds and crosswinds, especially after mile 30.
The run is a flat, two-loop paved course through the residential streets of Cambridge with minimal elevation gain of 77 to 105 feet. However, it is highly demanding due to having almost zero shade, exposing you to direct sunlight and temperatures reaching 85°F to 92°F. To survive the heat, you must pace yourself conservatively and actively use ice from the aid stations to lower your core temperature.
With race-day humidity reaching 79% to 80% and high air temperatures, a high-sodium hydration strategy is critical, and you should begin pre-hydrating days before the event. On the bike, maintain a steady intake of fluids and carbohydrates, making sure not to over-exert yourself. During the run, utilize every single aid station to put ice down your tri-suit and hold it in your hands to actively manage your core body temperature.
The closest major airport is Baltimore/Washington International Thurgood Marshall Airport (BWI), which is about an 85-mile drive from Cambridge. Because local accommodations in Cambridge fill up very quickly, you should look for lodging in nearby historic towns like Easton, which is 20 minutes north, or Oxford. Make sure to arrive at the transition area early on race morning as venue parking is highly competitive.
Your Personalized Plan
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