01·Course Characteristics
A technical test of patience, Madison challenges you with a highly rolling, 48-turn bike course and a punchy run along the shores of Lake Monona, capped by a unique multi-story helix transition.
There's still hope!
The ideal build for this course is 16 weeks, and you have 6. 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 swim parallel to the shoreline, making navigation straightforward and highly beginner-friendly. While generally clean and protected, wind can generate moderate chop across the open lake water.
A highly technical, rolling course through rural Dane County containing over 48 turns. It features continuous short climbs, including 15.3 km of uphill false flats and 8.2 km of steeper climbing, ending with a climb up the Monona Terrace parking garage helix.
A scenic two-loop, out-and-back course passing through the University of Wisconsin campus and downtown Madison. The route is mostly paved with short, punchy climbs and mixed shade, offering high-energy spectator support.
03·AVG beginners' Training Timeline
This 16-week progression is structured around Madison's technical demands. We start with base fitness, transition to building rolling power to conquer the 750 m bike climb, and finish with race-pace brick workouts that prepare you to tackle the punchy 137 m run.
Aerobic Base Building
Develop early aerobic capacity and joint durability for the rolling course.
Strength & Rolling Power
Build climbing capacity to handle continuous rollers and false flats.
Technical Specificity & Build
Refine technical bike handling, descending, and running off a rolling bike.
Taper & Race Execution
Reduce training volume while keeping neuromuscular intensity high to peak on race day.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Prepare for a crisp 10-15°C morning start, followed by midday peak temperatures of 22-27°C with high sun exposure on the run. Use the lakeside shade sections of the run to stay cool, and consider keeping a sponge or ice in your kit to manage the midday heat.
On the technical bike course, consume your calories and fluids on the straight, flat sections rather than the 48+ turns. Use the aid stations at kilometers 26, 51, and 74 to stay hydrated, and aim for a consistent fluid and electrolyte intake to counter late-day humidity.
Avoid over-surging on the continuous rolling hills of Dane County, maintaining a steady power output on the false flats. Save matches for the run, which contains 137 m of punchy climbs where conservative early pacing pays major dividends.
Utilize the unique indoor parking garage transition to keep your gear safe from overnight rain. Arrive early to navigate the multi-story helix ramp safely, and utilize the Alliant Energy Center shuttle to bypass limited downtown parking.
The single-loop swim in Lake Monona features freshwater temperatures typically ranging from 65°F to 72°F, meaning it is usually wetsuit-legal. The 1.2-mile course is highly beginner-friendly as it runs parallel to the shoreline, though you should prepare for some moderate wind-induced chop.
With a difficulty rating of 7 out of 10, the 56-mile bike course is highly technical and contains over 48 turns requiring excellent bike handling and constant gear shifting. You will climb approximately 2,461 feet over continuous rolling hills, which includes 9.5 miles of shallow uphill false flats and 5.1 miles of steeper climbs over a 3% grade.
Bike aid stations are positioned approximately at miles 16, 32, and 46. Because the technical terrain features 48 turns and constant rolling hills, you must plan your drinking and fueling strategically during the flatter, straight sections of Dane County's roads to maintain safe bike control.
The run is a scenic, rolling two-loop course featuring 448 feet of total elevation gain with short, punchy climbs. You will run 13.1 miles on mostly paved asphalt along the shores of Lake Monona, through the University of Wisconsin campus, and across downtown Madison, experiencing a mix of shade and full sun exposure.
You should prepare for a wide temperature swing, starting with crisp, chilly morning temperatures between 50°F and 60°F that rise to a warm midday peak of 72°F to 80°F. The rural bike leg often presents a headwind on the way out and a tailwind returning, while the run course can feel quite warm under the direct afternoon sun.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Wisconsin— then adapts every week to how you actually perform.
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