01·Course Characteristics
A blisteringly flat but highly exposed course where relentless coastal winds and a rigid wooden boardwalk replace traditional climbing as the primary tactical challenges.
There's still hope!
The ideal build for this course is 16 weeks, and you have 10. 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, counter-clockwise swim in the shallow and protected waters of Zach's Bay. While sheltered from open ocean swells, strong coastal winds can still whip up surface chop across the course.
A lightning-fast, two-loop out-and-back course held entirely on a wide, closed parkway. While virtually flat with only minor overpass rises, the coastal causeway is completely exposed to powerful Atlantic crosswinds and headwinds.
A flat, double-loop out-and-back route directly alongside the Atlantic Ocean. The wood and composite boardwalk provides high crowd energy but delivers a stiff, repetitive ground impact with zero shade from the sun.
03·AVG beginners' Training Timeline
This 16-week progression is custom-tailored for the unique demands of Jones Beach. Because this flat course offers no climbing or descending relief, we front-load core endurance and position-holding durability, followed by targeted headwind simulation and joint conditioning to survive the high-impact wooden boardwalk.
Aerobic Base & Posture
Build baseline aerobic volume and core strength to sustain the aerodynamic bike position.
Wind Resistance & Muscular Force
Introduce low-cadence strength intervals on the bike to simulate riding into heavy coastal headwinds.
Boardwalk Impact & Specificity
Run on hard, flat surfaces to adapt to high-impact decking, while finalizing race-intensity efforts.
Taper & Strategy
Reduce training volume to shed fatigue while practicing nutrition intake in aerodynamic setups.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Expect cool morning air around 13-16°C warming up to 24°C by midday. With zero shade on the boardwalk run, apply high-SPF sunscreen at transition and utilize aid station ice or wet sponges to manage heat radiation from the wood planks.
Accidentally swallowing saltwater in Zach's Bay can cause GI issues, so rinse your mouth early on the bike. Because the flat bike course demands a constant aero tuck, consume 80-90g of easily digestible liquid carbohydrates per hour to avoid gastric distress from compressed posture.
Ignore speed on the Wantagh Parkway; monitor your power output instead to avoid burning matches into the relentless coastal headwinds. On the run, pace yourself conservatively over the stiff boardwalk to mitigate joint fatigue from the unforgiving, flat surface.
Select a deep-section rear wheel but opt for a moderate, stable front wheel depth to maintain steering control during coastal crosswinds. Choose running shoes with plush, protective cushioning to dampen the repetitive impact of the wooden and composite planks.
The course is rated as Easy to Moderate and is structurally very flat, making it highly beginner-friendly and great for setting a personal record. However, the difficulty can spike to Hard if you encounter heavy coastal gusts on the highly exposed bike highway or experience the physical toll of running on the stiff, repetitive boardwalk. Proper preparation for high winds and selecting well-cushioned running shoes will help you successfully navigate these challenges.
The swim is a 1.2-mile, single-loop counter-clockwise rectangular course in the calm, protected saltwater of Zach's Bay. Water temperatures historically range from 65°F to 70°F (18°C to 21°C), making it reliably wetsuit-legal. While the bay is sheltered from open ocean swells, strong coastal winds can occasionally generate some surface chop, and the race begins with a rolling beach start format.
You can expect a lightning-fast, two-loop out-and-back 56-mile course on the fully closed, smooth asphalt of the Wantagh Parkway. The route has virtually no real climbs, with an exceptionally low elevation gain of only 512 to 750 feet. However, because the highway is an exposed coastal causeway, you must prepare for strong, sustained Atlantic crosswinds and headwinds rather than climbing legs.
The run is a flat, 13.1-mile, two-loop out-and-back course along the historic wooden and composite-plank Jones Beach Boardwalk. Because the hard boardwalk surface can feel stiff, you should select running shoes with sufficient cushioning to handle the repetitive impact. The route is entirely flat with only 30 to 95 feet of elevation gain, but it is completely exposed to the sun and coastal winds with virtually no shade.
Because the swim takes place in the saltwater of Zach's Bay, you may swallow saltwater, making early hydration and sodium-level monitoring critical. On the flat bike course, you will remain in an aerodynamic position for nearly 100% of the ride, which can restrict digestion; practice taking in fluids and gels while staying aero during your training. Additionally, monitor your power output rather than speed to manage the extra wind resistance and prevent premature glycogen depletion before the run.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 New York — then adapts every week to how you actually perform.
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