01·Course Characteristics
A blisteringly fast, pancake-flat course through the Brandenburg Forest, where the lack of elevation shifts your focus entirely to relentless, non-stop pedaling and managing a cool, variable microclimate.
There's still hope!
The ideal build for this course is 16 weeks, and you have 8. We'll compress the essentials into your remaining time, prioritizing the demands that matter most on this course to get you to the finish line.
02·Course by Section
A single-loop rectangular swim in the calm freshwater of Dämeritzsee. The lake's forested banks offer excellent protection from wind, resulting in minimal current and flat, clear swimming conditions.
An exceptionally flat and fast two-loop course on newly paved asphalt roads along the Spree River. While there are no climbs, you must prepare for constant, uninterrupted pedaling with no opportunities to coast.
A highly energetic, four-lap urban run that takes you past the historic Gerhart-Hauptmann-Museum and the local marketplace. The course is mostly flat, consisting of 87% asphalt and 13% unpaved hard-pack trail.
03·AVG beginners' Training Timeline
This 16-week plan is customized for the flat, non-stop physical demands of Erkner. By focusing heavily on sustained aero-position power and multi-lap run mechanics, you will build the specific muscular durability required to excel on flat roads without natural recovery points.
Aerobic Base & Adaptation
Build baseline aerobic volume and adapt to cold-water lake acclimation.
Aero Endurance & Muscular Stamina
Develop muscular endurance and practice holding the aerodynamic position for extended flat riding.
Race-Specific Intensity
Simulate flat, non-stop pacing block efforts on the bike followed immediately by fast brick runs.
Taper & Sharpening
Reduce training volume while keeping neuromuscular intensity high to arrive fresh for race day.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Expect a very chilly morning start around 8-11°C, warming up to 25°C by the afternoon. Dress in warm layers or use a thermal swim cap for the morning, and transition to breathable gear as the sun rises.
With zero coasting on the flat bike, execute a strict clock-based fueling plan targeting 60-90g of carbs per hour. Cool air can mask sweat rates, so hydrate actively and utilize the bike aid stations at km 24, 35, 66, and 80.
Maintain a disciplined, steady power output on the flat bike course to avoid burning out your legs from constant torque. Save your energy for the flat, fast 4-lap run where consistent pacing on the asphalt is key.
Take the DB S-Bahn Line S3 from Berlin Hauptbahnhof directly to Erkner to avoid severe race-day parking limitations. Wear a full wetsuit for the 16-18°C lake, and choose deep-section wheels to maximize your aerodynamic speed on the flat bike course.
The swim takes place in the calm freshwater of Dämeritzsee, where water temperatures historically range from 16°C to 20°C (60°F to 68°F). Because the water is typically well below the standard 24.5°C threshold, wetsuits are highly likely to be allowed. You can expect a comfortable, single-loop rectangular swim with a rolling age-group start.
The bike course is rated as flat and exceptionally fast, featuring an elevation gain of only 100 to 129 meters over two 45 km loops. While the smooth asphalt roads along the Spree River and through the Brandenburg Forest offer great speed, the main challenge is the relentless pedaling required with virtually no downhill coasting. You should also prepare for potential headwind or crosswind exposure of 10-20 km/h on open sections.
The run is a highly flat, 4-lap urban course that covers approximately 87% paved asphalt and 13% unpaved hard-pack trail. It features a minimal elevation gain of roughly 65 meters as it winds directly through the heart of Erkner. You will enjoy excellent local spectator support as you pass the marketplace and the historic Gerhart-Hauptmann-Museum.
Expected weather in mid-September is highly variable with a humid continental climate. Morning starts can be very cool, dropping down to 8°C to 11°C (46°F to 52°F), while afternoon temperatures typically peak at a comfortable 18°C to 25°C (64°F to 77°F). You should prepare for potential early morning fog, damp roads, and average wind speeds of 10-20 km/h.
The most convenient way to reach the venue is by taking the DB S-Bahn (Line S3) directly from Berlin Hauptbahnhof to Erkner, which is a straightforward 45-minute trip. Driving is highly discouraged because parking in Erkner is extremely limited due to widespread race-day road closures. If you are flying in, Berlin Brandenburg Airport (BER) is located just a short drive or train connection away.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Erkner — then adapts every week to how you actually perform.
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