Your Ironman Leeds Race Plan: Pacing, Nutrition and Mindset Tips
- Lucy Hurn
- 14 hours ago
- 6 min read
I raced the inaugural Ironman Leeds, coming second in my age group (45-49) and qualifying for the Ironman World Championships in the process. I live in York so am lucky enough to have practised on the bike and run course several times before the race as well as coaching several female triathletes for the race in 2026.
I love the race (I’ve done 7 Ironman races and this was my favourite one) but it’s a demanding course (see my Leeds Ironman Course Review) so I strongly recommend having a plan for race day that you build and test in all your training sessions running up to race day.
Race day is stressful enough - it's hard to make good decisions when your brain is already overloaded. Making the important decisions in advance means you can test them so you know they work, and then on the day your only job is to execute.
Here's what I'd consider for your Ironman Leeds race plan
Are you a menopausal athlete planning to race an Ironman? I wrote a blog last year covering this based on my experiences at Leeds last year - 5 Top Tips for Training for an Ironman during Menopause
Pacing Strategy for Ironman Leeds
The biggest mistake I see is athletes pushing too hard on the bike, especially on the hills. It might feel good at the time, but every time you go too hard, you make the rest of the race harder - and you'll arrive at the run already paying the price.
The goal is to keep your effort as even as possible across the whole course.
Perceived effort alone is notoriously unreliable on an Ironman - the same power can feel "too easy" early on and brutal by lap three. Where possible, use heart rate or power (ideally both) alongside how your body actually feels. I use Best Bike Split with all my athletes to set a power limit, including a slightly higher target for the climbs.
On steep climbs like Black Hill, you may run out of gears and exceed that limit - that's often unavoidable. But it's not the big hills that ruin most races. It's the countless smaller rises where you push just a little too hard, again and again, and then really pay the price on the run.
Remember you're not racing to the top of each climb - you're racing to the finish line. Leave the ego behind and keep it steady!
The same principle applies on the run. Trying to keep to the same pace on a hilly course like Leeds costs far more energy. Instead, slow down on the climbs and walk the steeper ones. A walk-run strategy isn't giving up - practised regularly in training, it can be the difference between fading and finishing strong. It's also a great chance to get nutrition in and gives your mind a marker to aim for when things feel tough.
Bike Handling and Descents on the Ironman Leeds Course
Pacing the climbs is only half the job - being confident on the descents matters just as much. Good bike handling will pay you back far more than an expensive set of race wheels. Confidence on the drops gives you more control, more braking power and a better aero position - all of which means more speed, safely.
Safety always comes first, you won't go faster if you crash. But the more confident you are on the bike, the more speed you carry through the course and the less energy you waste. It also means you can safely take a hand off the bars to eat and drink - an essential race-day skill.
Nutrition Planning for Ironman Leeds
Because it's a tough, long day out, nutrition matters even more on a course like Leeds.
Base your fuelling plan on how many grammes of carbohydrate you can comfortably absorb per hour - this is individual and trainable so start at around 30-40g/hour and keep increasing your target.
Practise your fuelling in training, ideally with the on-course products if you plan to use them.
Set an alarm to eat or drink every 15-30 minutes - it's easy to forget.
Include some solids, but taper these off in the last hour of the bike so you don’t have undigested food in your stomach on the run. If you don’t like gels then blocks, jelly babies or mint cake all work well.
On the run, again stay away from solids, and carry a couple of extra options in case you find you can't stomach what you’ve chosen.
Hydration Tips
Drink little and often rather than gulping. Include electrolytes, not just water - replacing lost salts matters on a long day.
Either use the electrolyte drink provided (test it beforehand) or, my preference, collect water on course and carry electrolyte capsules such as SaltStick or Precision Fuel & Hydration. This works well on the run as well. Don’t forget to leave your favourite bike bottles at home, as you'll be swapping them for fresh ones at aid stations.
What to Wear for an Ironman Race in the UK
Roundhay Park's lake makes a wetsuit swim more likely, but if you’re worried about it being wetsuit free, practise some open water swims without a wetsuit beforehand so that you get used to it (and remember the vast majority of swims you’ve ever done have been wetsuit free, and they’ve been fine!)
When I raced Ironman Leeds I wore cycling shorts (I wore them under my wetsuit) - the roads are bumpy, so the extra padding is worth it, then changed into run shorts (there are changing facilities in the transition tent). Another, quicker option is putting cycling shorts over a tri suit after the swim.
Prepare for all weather possibilities. If you think it will be cold, consider something you can easily get on when wet (I like a gilet rather than long sleeves) and that’s easy to take off and stash down your top if you get too hot.
Aero Bars/ Road Bike or TT Bike for Ironman Leeds?
I don't recommend TT bikes or aero bars for Ironman Leeds. There are fast, flat stretches where they'd help, but unless you're very confident on them, for me the extra weight and reduced aerodynamics when you're not using them outweigh the benefits. As well as the hills and potholes the first lap especially is very congested.
For wheels, consider the aero gain against the extra weight.
Remember, you're the biggest contributor to drag, so time spent practising your aero position so you can hold it for longer matters more than the kit itself, but do make sure you have a well fitted top.
If you think you'll walk Black Hill Road, mountain bike cleats may serve you better than road cleats for the walk.
There's also a lot of dappled shade on course - if you wear dark lenses or a visor, make sure you can still see clearly as the light shifts.
Essential Strength and Conditioning to Prepare for an Ironman
As well as being essential for general health for all female athletes, regular S&C will help your body handle both training and race day. Prioritise:
Glute work to support your knees.
Core work to support your back.
Single-leg calf raises.
Exercises targeting your own individual weak spots.
Race Day Mindset for a Full Distance Triathlon
My favourite part of my Ironman Leeds race plan. Have I mentioned that it's a tough course and a long day! There will be moments you think "I can't do this" or "why did I sign up for this." That thought won't help you, and it'll just make the day feel longer.
Know your most likely worries in advance, and have a plan for how you'll respond to them. Every training session is a chance to practise not just your fuelling, kit and pacing, but the mental tools that will carry you through on the day too.
And on that note, make sure you enjoy it! It’s a brilliant course with lots of variety and great local support. It asks a lot of you, but it pays you back heavily.
Comments