Ironman is pleased to confirm the course for the women’s Ironman World Championship triathlon, taking place in Nice, France on September 22. This will be the second time that Nice has co-hosted the IM World Championship triathlon, and the first time that the women will race in Nice, with the professional men and age-groupers racing on Kona, on October 26.
Steeped in triathlon history and nestled between the mountains and the Mediterranean Sea, Nice will welcome the very best female professional triathletes and age-groupers to its shores in just over six weeks.
The course, which remains predominantly the same as last year aside from a minor adjustment on the run, will see athletes start their Ironman World Championship journey in front of the iconic “Promenade des Anglais”, the epicentre of the race and where transition and the finish line are both located. Athletes will gather on the ‘Plage des Ponchettes’ for an in-water start in the clear, azure waters of the Mediterranean Sea, before taking a double rectangular course structure, perpendicular to the Promenade des Anglais.
Athletes will then embark onto one of most talked about bike courses in the triathlon world. While a difficult course where preparation is key, this course is rewarding in its beauty. Athletes will take in the charming hillside villages of Vence, Gourdon and Tourettes-sur-Loup on the ascent, before they cruise down the “Route de Thorenc” and through the “Clues de Gréolières” on the descent, famous for its stunning feature film backdrop scenery.
Athletes will then run the four-lap flat course along Promenade des Anglais, with the Mediterranean Sea on one side, and the luxury shops and hotels on the other, including the infamous Le Negresco Hotel. Adorned with palm trees and noisy spectators, athletes will enjoy a true hero’s welcome home as they run down the magic red carpet to finish their Ironman World Championship journey.
Further details of the course are below, and course maps can be found here.
8x Ironman World Champion, and 4x winner of the Triathlon International de Nice, Paula Newby Fraser comments: “I participated in the Ironman Nice International Triathlon, 5 times over my career. The terrain for the Nice course is quite different from the training courses most triathletes ride on a day-to-day basis. It certainly was a new frontier for myself when I showed up the first time. To tackle something so different, new and perhaps daunting, it is all about breaking it down into manageable pieces and practicing those elements right in your environment.”
Newby-Fraser Bike Course Preparation Suggestions:
1. Preparing for the climb: “Long, but not as steep as one imagines. Plenty of ways to get that prep in – through virtual training on the course with FulGaz app, dedicated workouts with slower cadence and bigger gears to strengthen legs if you live in flatter terrain, or if you are lucky – get in reps on local climbs. Find the best way to “sit” – aero/ hands on the cow horns / on the break hoods or even resting on stem to give yourself some leverage…or a mix of all to move the pressure around your different muscle groups.”
2. Conquer cornering: “The basics of cornering exist no matter where you ride outdoors – it’s not just something you generally pay attention to as you go around the corners on your local ride. It’s time to pay attention and be conscious as you corner or ride any kind of curves. Bring your focus onto what you are doing in these instances constantly. Sliding back, lifting inside leg up, putting pressure through the foot of your outside leg. Most importantly – LOOK where you want to go. Your bike will follow where your eyes go – so “see” the line you are following.”
3. Stay in control on the downhills: “On the bigger, steeper downhills, it is just a matter of speed, or really keeping control to never be in a situation of having to over brake. If you do need to slow down quickly, be easy on that back brake, so as not to get a skid going. Always have your speed feeling emotionally manageable before getting to turns so you can execute your corner – just like you do at home.”
“There is that great motto by the US Marines – “Slow is smooth, smooth is fast” – by taking things slower, you will achieve your goals more efficiently and consciously. A motto I certainly live by particularly when I committed to learning to ride more technical courses both on and off road.”
4. Rehearse climbing positions: “Dial in your climbing positions, talk out loud to yourself with instructions at every opportunity presented to you in training– “leg up, pressure on foot, I see my line”, and always be in a place where you have control over your emotions. Before you know it the Cote d’Azur and your running shoes await!”
Course Descriptions:
Swim Course
The swim in Nice’s ‘Baie des Anges’ or ‘Bay of Angels’ is a 3.8km (2.4 mile) open water swim through blue Mediterranean waters. Athletes will enter the water from the pebble beach at “Plage des Ponchettes”, just off the Promenade des Anglais, for an in-water start and will follow a double rectangular course perpendicular to the Promenade. The swim is known for its clear, azure waters and swimmers will spot stunning views of the coastline and Alpes Maritimes in the background.
Bike Course
The bike course in Nice is a one-loop 180.2km (112 mile) bike course that is arguably one of the most spectacular of all of Ironman races. Starting from T1 at the Promenade des Anglais, the course makes its way directly out of town and up through the hinterland of Nice via the beautiful villages of the Parc Naturel des Préalpes d’Azur. On the way up, athletes will enjoy the Alpes-Maritimes region, offering picturesque views of the Mediterranean Sea. The downhill is steep, requiring strict concentration as athletes navigate down the scenic canyon road, Clues de Gréolières, a famous movie backdrop. While there will be stunning coastline, and charming villages, this course will feature challenging climbs and technical descents with elevation gains of up to 2400 metres.
Run Course
Get ready for a run lined with spectators from start to finish as the run course spans end-to-end of the iconic Promenade des Anglais. This four loop, 42.2km (26.2 miles) path to the finish will take runners alongside the famous beach clubs, the Chaises Bleues (blue chairs), and the monumental Negresco Hotel – all with the Mediterranean Sea as a backdrop, before U-turning at the Nice International Airport. With each loop, competitors will experience the energy of the crowd as they tackle the flat, fast course, and push their limits towards the ultimate finish line.
