Welcome to Ottawa! Whether you’re racing your first Ironman or just racing your first one here, I’m glad you’re coming to town. As a local and someone who’s done several Ironman races elsewhere, I wanted to share a few things that might help you prepare — not just for the course itself, but for the quirks of the city, the weather, and the race experience. This isn’t a full course preview; just the stuff I think maybe useful for those not from around here.
Videos and course files | RideWithGPS local routes collection | RideWithGPS IM Ottawa routes
The map above will help you familiarize with Ottawa – I curated it to provide some personal tips about local bike shops, places I like to eat at, public bike repair stations, meeting points of countless local run clubs, places to swim.
1. Heat, Humidity, and Wind: Classic Ottawa in August
Ottawa in August can be brutal. It’s not just the heat—it’s the humidity, too. It clings to you on the run and saps your strength on the bike. Add to that the potential for windy conditions, and you’ve got yourself a race that’s less about raw speed and more about pacing and staying smart.
There’s also very little shade on large parts of the bike and run course. So hydrate like it’s your job. Take electrolytes early and often. Use ice at the aid stations. Trust me, it can make a difference.
2. Bumpy Roads and a Flat Course (Mostly)
Ottawa’s roads… well, they’re not the smoothest. If you’ve raced in Europe or are expecting fresh tarmac like in Mont-Tremblant or Lake Placid, be prepared for bumpy sections, especially along Kichi Zibi Mikan. It’s a beautiful stretch by the river, but it’s rough. Make sure:
- Your bottles are secure (rear cages or velcro or rubber bands can help),
- You bring a spare tube and CO2 (don’t count on luck),
- You’re comfortable changing a flat yourself.
The course is mostly flat, but not pancake-flat. There are some false flats, short inclines, and a few spots that break the rhythm a bit. If you’ve done Ironman Cozumel, this is hillier. Much flatter than Mont-Tremblant or Penticton. Probably closest in feel to Ironman Florida.
If you’re in town early, good shake-out rides include:
- Gatineau Park (for climbing and views, the local cycling paradise),
- Route to Wakefield (quiet and scenic),
- Colonel By Drive and GE & Kichi Zibi Parkways (actual race segments).
Find a RideWithGPS collection of my favourite local routes here.
3. The Swim: River Current and Morning Glare
The swim is a single loop in the Ottawa River. You head out against the current, then come back with it. It’s not a crazy current, but you’ll feel it. And if it’s a windy morning, things can get choppy.
Wetsuits will likely be legal, but there’s no guarantee. Come mentally prepared for both options. The sun will be in your eyes on the way back, so practice your sighting — a morning swim the day before can help you get your bearings.
As for local open-water training:
- Meech Lake is a favorite, but a bit outside of town in Gatineau Park
- Britannia Bay and Westboro Beach are okay
- I personally avoid places like Mooney’s Bay or Dow’s Lake
- Stay far away from unmarked river access — currents can be dangerous, and we’ve sadly had fatalities just recently.
Refer to the map above for an overview of suitable swimming spots in Ottawa or click here.
4. Run Course: Scenic and Exposed
The run course loops through some of Ottawa’s most beautiful areas: the Rideau Canal, along Dow’s Lake, through the Experimental Farm, and around the city core. It’s generally flat but comes with a few surprises:
- Watch out for the climb behind Parliament Hill: short but steep.
- Little shade here too. It can feel like a furnace in the afternoon.
By the evening, if you’re still running: don’t worry about lights. The whole course is lit with streetlights, even on the pathways. No need to carry a headlamp.
Refer to the above map for some notes on the course itself or click here.
5. Special Needs Bags: Use Them Strategically
You’ll get one special needs bag for the bike, and one for the run. Use them! I usually throw in:
- Salt tablets
- Favorite solid food or fuel I can’t get on course
- An extra CO2 cartridge and inner tube
- A cold electrolyte drink
Just remember: you probably won’t get your bags back. Don’t put anything in there you’re not willing to lose.
6. Know the Rules (Yes, Read the Athlete Guide)
Every year, athletes get penalties or DQs for stuff they didn’t realize was a rule. Don’t let that be you. Some big ones:
- No drafting (keep 12m between bikes),
- No littering (only drop bottles and trash at aid stations),
- No outside help (even a bottle of water from a friend = penalty).
Read the athlete guide. Then read it again. And if you still have questions? Go to the athlete briefing.
7. The Finish Line: Stick Around for the Party
One of the best experiences in Ironman is the midnight finish line party. Traditionally, the first place finisher gives the medal to the final athlete. It’s emotional, uplifting, and a great reminder of why this sport is so special.
If you’re done earlier in the day, please go back out. Cheer. Bring your family. The energy is going to be amazing!
Bonus: Make the Most of Ottawa While You’re Here
Ottawa isn’t just the race venue—it’s a fun city to explore. Some of my favorite spots:
- Parliament Hill (especially the locks and views at sunset)
- Rideau Canal (walk, run, or boat)
- Little Italy for restaurants, gelato, and coffee
- Dow’s Lake and the Arboretum (perfect for a post-race walk)
- Gatineau Park for hiking and more cycling
- Museums: National Gallery, Museum of Nature, War Museum, Aviation Museum
And of course, you may wanna try Poutine and a Beaver Tail.
Refer to the map above or click here for more details around restaurants and points of interests that I’d recommend!
Final Thoughts
Ironman Ottawa will be a race full of contrasts: scenic and fast, but sometimes gritty. Welcoming, but intense. Whether you’re gunning for a Kona/Nice slot or just hoping to hear “You are an Ironman” for the first time, Ottawa will challenge you and cheer for you.
I’ll be out there racing myself, too. So maybe I’ll see you on the course, or later at the finish line.
Please leave a comment and let me know what you’re most excited about coming to Ottawa and racing – You will be an Ironman!