01·Course Characteristics
A blisteringly fast motorway bike leg meets a scorching, unshaded run over Alexandra Headland. Success on the Sunshine Coast demands strict pacing on the bike to survive the high solar exposure and repeated climbs of the half marathon.
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 starting in the protected waters of Mooloolaba Bay near Point Cartwright. While generally sheltered, ocean conditions can range from glassy to highly choppy. You will exit onto the beach and tackle a short run up stairs to reach the transition area.
A fast, smooth, two-loop out-and-back course held on the fully closed Sunshine Motorway. Do not let the flat reputation fool you; the course features rolling hills with key climbs when transitioning onto the highway. The open coastal setting makes you highly vulnerable to strong, power-sapping headwinds.
A scenic but demanding two-loop course along the coastal boardwalk and Mooloolaba Esplanade. You must ascend the steep Alexandra Headland Hill twice per lap, totaling four climbs from both sides. With virtually zero natural shade, the midday sun and high solar radiation will test your thermal limits.
03·AVG beginners' Training Timeline
This 16-week progression is custom-calibrated for the Sunshine Coast's specific demands. It establishes a broad aerobic foundation before layering on muscular strength for the rolling motorway, progressing to heat and hill exposure to prepare your body for the four grueling climbs up Alexandra Headland in the midday heat.
Aerobic Foundation
Build a consistent aerobic base with low-intensity volume to prepare your cardiovascular system.
Strength & Rolling Power
Develop muscular endurance and resistance to rolling terrain with bike low-cadence work and hill running.
Specific Build & Exposure
Simulate race conditions with longer brick workouts, sustained aero-bar efforts, and heat habituation.
Peak & Intensity
Sharpen your top-end speed and race-pace efficiency on simulated rolling terrain.
Taper & Sharpen
Reduce training volume significantly while maintaining intensity to arrive fresh and fully loaded with glycogen.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Prepare for a chilly 13-15°C dawn start that rapidly warms to 24°C with intense solar radiation. Use every run aid station to dump ice and cold water over your head and shoulders to actively lower your core temperature on the unshaded boardwalk.
Maximize your fluid and sodium intake on the flat, low-technical bike course where drinking is easiest. The warm, dry conditions and exposed run demand an aggressive electrolyte strategy to prevent cramping and offset heavy sweat rates.
Keep your effort strictly controlled on the motorway bike leg, preserving your legs for the run. Save your energy for the four brutal ascents of Alexandra Headland Hill, where over-eagerness on the first lap will lead to walking on the second.
Opt for deep-section wheels on the motorway but ensure you can handle coastal crosswinds. Book beachfront accommodation along the Esplanade early to ensure easy walking access to the swim start and transition area.
Water temperatures in Mooloolaba Bay average around 21°C to 22°C (70°F to 72°F) in mid-September, making the 1.9 km single-loop ocean swim typically wetsuit-optional or wetsuit-legal for age-group athletes. The swim starts on Mooloolaba Beach near the sheltered Point Cartwright and finishes further down the beach, where you will face a short run up stairs to reach the transition area.
The bike course is highly regarded as an ultra-fast, smooth, and flat 90 km two-loop route along the closed Sunshine Motorway. While it offers excellent speed, you will encounter about 620 meters (2,034 feet) of total elevation gain from rolling hills and the climbs transitioning onto the motorway. Additionally, the open highway setting highly exposes you to coastal winds, so maintaining aerodynamic efficiency is crucial.
The 21.1 km run consists of a scenic two-loop coastal course along the Mooloolaba Esplanade and the Alexandra Headland boardwalk. The primary obstacle is the steep Alexandra Headland Hill, which you must climb from both sides once per lap for a total of four times. This hill, combined with almost no natural shade and high exposure to the midday sun, makes pacing and heat management highly critical.
You should prepare for a cool morning starting around 13°C to 15°C (55°F to 59°F) during the swim, which quickly warms up to daytime highs of 23°C to 24°C (73°F to 75°F) under strong solar radiation. September is historically the driest month of the year with only a 13% chance of rain, but you can expect common coastal breezes on both the bike and run courses.
The closest airport is Sunshine Coast Airport (MCY), which is located just a convenient 15-minute drive from the race venue in Mooloolaba. Alternatively, you can fly into Brisbane Airport (BNE), situated about 98 km (a 1-hour and 10-minute drive) to the south, and utilize regular shuttle buses or Greyhound services. It is highly recommended to book beachfront accommodation along the Mooloolaba Esplanade early for easy walking access to transition and the swim start.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Sunshine Coast — then adapts every week to how you actually perform.
Free to start · no credit card required
Summarize with AI
More Race Guides
Complete training plan and race guide for IRONMAN 70.3 Ecuador (IRONMAN 70.3) in Manta, Ecuador. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Gdynia (IRONMAN 70.3) in Gdynia, Poland. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Ohio (IRONMAN 70.3) in Sandusky, United States. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Oregon (IRONMAN 70.3) in Salem, United States. Course breakdown, preparation tips, and personalized training.