IRONMAN Lake Placid is one of the oldest and longest running races. Set in the Adirondack town of Lake Placid, this course has challenging elements and epic beauty. This town is full of sports history and the finish of the race is around the iconic Olympic Oval. The race offers a great option of a race-cation in that there is plenty to do in the area not only for athletes but families.
SWIM:
The race begins with a two loop course in Mirror Lake, which is a long and narrow lake. Notably the most excitement of this swim usually surrounds the underwater cable which runs the length of the swim on either side. This cable is part of the rowing lanes that are put in during the summer. It provides the opportunity to sight while swimming and not have to search for the buoys. There is also ample sighting on either side of the lake.
The swim has been wetsuit legal the majority of the time. Tradionally, it is a calmer lake, that does not allow motorized traffic. It is a rolling start from the beach with athletes getting in every few seconds. Towards the end of the first loop, you will swim around the dock and then exit the water. There is a short 50 yard run on the beach and then you can start your second loop.
Once you finish the second loop, there are wetsuit peelers at the beach and you head towards transition which is located at the Olympic Oval. There is carpet to help with the long transition. Slow down at the 90 turn, as it is not worth ending your day with a full on sprint to T1. You run about 1/2 mile to transition.
BIKE
One of the most challenging bike courses in North America, this bike packs a punch. With almost 7000 ft of elevation gain over the 112 miles, the key to success in this ride is managing your effort from the very beginning. Leaving town you are rewarded with a short decent and then the first of several 2 mile climbs begins. Arguably, one of the more challenging climbs here, the average grade is 3%. Correct gearing at this race can make or break your experience. Be patient on this first loop, as most athletes feel great in the first hour on the bike. Riding out of town too hard will come back to haunt you on the second loop.
Also of note, fueling during this time is key. You have some time before the long Keene descent, so make sure you are taking in fueling during this time. You will have a shorter climb to the top of Keene before you begin the terrifying amazing seven mile downhill. Stay right, enjoy the scenery and take a moment to embrace that you are not peddaling. The weather in Lake Placid is not really predictable, so this section could be windy, wet or both. Use caution here and stay within your comfort zone for speed. The last part of the descent is the steepest.
Following the exhilarating downhill, it is time to go back to work. The next section of the course is lovely. There is some shade, especially early am and you can get into aero and focus on fueling here as well. Once you enter Jay, you will do the new loop that they introduced in 2024. This loop packs a punch, with another long 2 mile sustained climb. The fast descent carries you right to a stop sign and back towards the town. As you head into Wilmingon, you have your next climb. This is not as long, about 1.5 miles but coming of a sharp right hand turn you have little momentum. Take the time to spin easy and sit up. You will make the turn onto towards Hazelton, the theme of the course continues a downhill followed by and long sustained uphill. It is here you might notice a little fatigue settling in around Mile 42. Once you get back onto 86 you will head back into town. The last section of this course is a lot of false flat elevation with a few climbs that pack a punch.
Just before you make the turn into town, you will encounter the three bears. The first time through there will likely be epic crowds and lots of support, soak in the moment. Everyone talks about this climb, I would argue that there are much harder sections of this course. Once you get done with the bears, you ride onto Mirror Lake Drive and enjoy the cheering crowds. Special needs is located behind the transition and you can stop there before you begin your second loop.
RUN
Following the challenging ride, most likely you will be glad to drop off your bike back in transition and head out onto the run. The first few miles are downhill. Make sure you take the time to put on sunscreen before you depart transition. Similar to the bike, the run is beautiful as you depart town and run past the ski jumps.
This run course can be broken down easily into different parts. Once you descend down to River Rd you will do an out and back on this section. This is slightly rolling and there is limited shade. The quietest part of the run course, as most of the spectators remain closer to town. Once you finish the out and back, you will head back into town. This requires running up some significant inclines and pacing yourself accordingly.
Back into town you have another out and back on 86, which is has a slight incline on the way out. As you head back into town you will head back towards the lake for another out and back on Mirror Lake Drive. This section is usually full of evergy and provides good distraction from the quiet River Rd. If you think that you might be running after the sun goes down, take the time to stop at run special neeeds and grab a light. The course can get pretty dark and while there is some lighting you will want to have your own. Depending on the forecast, you may even want a long sleeve layer as well.
The elevation on the second loop packs a punch, so fueling and pacing are key during this marathon. The finish is just off of Mirror Lake Drive. Take a moment as you run around the Olympic oval to take in the accomplishment and celebrate the finish of this epic event.
