Ottawa Ironman: Coach Cindy’s Thoughts on How to Approach Race Day

Ironman Ottawa will be held for the first time on August 3rd, 2025.  A full Ironman distance consists of a 3.8 km swim, 180 km bike ride, and 42.2 km run - any Ironman is not only a physical test but a mental and logistical one too. Whether you're a first-timer or a seasoned athlete, approaching an Ironman with a strategic mindset can make the difference between finishing strong and falling short.

Here are some thoughts to help you prepare for and achieve success at the Ottawa Ironman.

Swim (3.8 km)

The swim takes place in the Ottawa River, typically calm in late summer but subject to currents. Wetsuits may or may not be allowed, depending on the temperature.  Like any other Ironman event, wetsuits are allowed for age-group athletes up to 76.1 degrees Fahrenheit, they become optional (you can choose to wear one and start the end, but will not be eligible for prizing or qualification) from there up to 83.8 degrees Fahrenheit and are prohibited above 83.8 degrees Fahrenheit.  Based on the reported water temperatures over recent weeks, we recommend you be prepared for a wetsuit optional swim - for most of us, that means swimming without a wetsuit.  As a coach, I find that athletes get so stressed and worried about a non-wetsuit swim - but remember, for most of us the majority of our swimming is done without a wetsuit, so there should be nothing to worry about!  In fact, it means we should be more comfortable - and won’t have to worry about extra compression in the shoulders and chest that can make athletes panic in the water.   Regardless, it is important to practice open-water swimming in similar conditions (both with a wetsuit and without) and train with a group if possible to simulate the crowd dynamics of race day.  Racing open water swim events and/or taking part in shorter triathlons leading up to race day can also help with comfort in the open water.  Practice sighting every few strokes.  Lift your head just so your eyes pop out to see the buoy in front of you.  If you miss it, don’t worry, look for the next time you sight.  Practice sighting without changing the rhythm of your swim stroke and without changing anything else about your body position.

Bike (180 km)

The bike course is 2.75 loops and is a mix of rolling hills, flat segments, and technical turns, so make sure you’re training on varied terrain.  Wind and heat may be a factor so be prepared mentally for the wind - and make sure you’ve done some heat acclimatization training.  The Ironman bike ride can be long and grueling - and it is important to make sure you’ve done enough cycling leading up to the race to get yourself through it feeling like you still have legs left to run.  Your training plan should include several 5+ hour bike rides.  Make sure you also practice your fueling and hydration plan over and over again during your training days.  Most athletes should practice getting in 70-90 grams of carbohydrates per hour on the bike so they can be fueled for the run.  And depending on the heat of race day and your own personal sweat rate, 750-1L or more of fluid on the bike per hour and 500-1000mg of sodium per hour (this amount will vary by athlete, this is only a range for you to consider).  Never skip your fuelling - you may feel fine on the bike and feel at first that you don’t need it - but it is on your run that this will catch up on you. 

Run (42.2 km)

The marathon route is fairly flat.  It follows parts of the Rideau Canal and city streets and finishes near the Parliament of Canada.  There is likely to be amazing crowd support along this route, especially through the downtown core.  When you’re not feeling your best and could use a boost, use the crowd's energy to keep you going!  Training for any triathlon should include brick workouts (runs off the bike) and you should have a clear pacing strategy for the run.  It is a long way to go after you’ve already gone a long way in the water and on the bike - don’t arrive at the run without a plan.  Also, prepare mentally for this - no matter who you are or what level of athlete you are, you will experience difficult times both mentally and physically.  Have a clear “why” for your race day and have a pocket full of reasons to stay focussed and keep moving forward!  Just like you did on the bike, make sure you have a fueling and hydration strategy for the run that you have practiced over and over again - and don’t miss any of your fueling opportunities.  The amount of carbohydrates an athlete can absorb and use on the run is slightly less than on the bike - and during your training you should have learned what works for you.  Drink, eat, and take extra electrolytes if needed at regular intervals - don’t wait until you feel like you “need” them.  Be strong, be focussed on the moment, and “run the mile you’re in”!

Some Final Thoughts

Arrive with a plan and follow it.  Pacing is everything - stick to your plan and don’t get distracted by what other athletes are doing. 

Be patient - an Ironman is a long day and you’ll experience a lot of different emotions and physical situations as you work through it.  If you are feeling bad at one point, acknowledge it and keep moving forward - you are likely to work through it and feel better a couple of miles later.  

Focus on the task at hand - don’t get worked up about the future or your finish time when you’ve still got a long way to go.  One swim stroke after another.  One pedal stroke after another.  One foot in front of the other. 

Be ready to adapt.  If things go off-plan, don’t panic.  Stay positive and problem-solve as you go.

Most of all - trust your training, You’ve Got This!!!!

See you at the finish line!