Welcome to the Endurance Nation Race Strategy page for Ironman® Santa Rosa!
Endurance Nation is four-time Division One Global Ironman® TriClub Champions — no team on the planet has raced more often or as fast as Endurance Nation. Explore this page for some of our guidance, head over to the EN Blog or consider creating a FREE 30-day trial for a season plan, instant workout and expert coaching!
Our goal here is to get you 100% up to speed and ready to have your best race possible. Every single race is unique, and Ironman® Santa Rosa is no exception. Please review these resources and Santa Rosa insights to prepare for your big race!
|Three Bullets Video | Detailed Race Info | Equipment | The Swim | The Bike | The Run | Free Trial|
Three Bullets on Ironman® Santa Rosa
Don’t have time time to dive into a full review of the course? Then cover the most important highlights in this short video with Coach Rich from Endurance Nation.
Detailed Race Information [top]
Equipment Recommendations [top]
The race is certain to be hot so come prepared to race in the heat. Specifically, be sure to have determined your own person hydration needs on the bike and run, have a plan to meet those needs on the course.
The Swim: Bring everything you need. Tinted goggles also recommended.
The Bike: We recommend a triathlon bike with all of your aero wizardry applied: front race wheel, rear disk (or wheelcover), aero helmet, race tires, smart bottle and equipment placement, etc.
For gearing we nearly always recommend a compact crank (50/34) or “super compact” (52/36) if you’re a bit of a stronger rider on an 11 speed bike. Everyone should have at least a 25t cog on their cassette, with less strong riders always benefiting from a 28t or higher (for example, a 28-12 cassette).
The Run: You will want to choose gear that will give you flexibility to handle the heat, if a hot day is in the cards. It will need to have pockets for carrying nutrition, and plenty of zippers so you can reduce any accumulated heat. A hat is recommended, of visor at a minimum.
If you aren’t carrying your own fluids with you, then plan on transporting salt at a minimum so you can keep your gut happy. Plan on a race number belt with pockets to carry salt / fuel. You can access your Run Special Needs bag only at the beginning of the second loop.
Swim Course Breakdown [top]
The Ironman® Santa Rosa swim is a two loop course, and you will not be swimming into the sun at any portion of the course. You will seed yourself in the chute according to your projected swim time.
>> View the online swim map here.
- Expect congestion in the first two turns on the swim course, as they happen so soon after the swim start and athletes will not have had time to separate.
- After the swim, expect a long up hill run up the boat ramp to transition. Walk or jog, don’t run, making time with an efficient transition rather than gassing yourself by sprinting up the boat ramp.
Bike Course Breakdown [top]
The Ironman® Santa Rosa bike is point to point with, a first for any US Ironman, a loop at the end of the bike. That is, you’ll ride to Santa Rosa, at about mile 90, and then leave town again to ride the loop before finishing in downtown Santa Rosa. The terrain is flat to rolling so make sure you watch the bike course overview below, where Coach Rich will teach you how to execute rolling terrain.
>> View the official bike map here.
- Ride very easy, ignoring everyone around you, until about mile 15 or 20 of the bike.
- From there, just execute the terrain in front of you in a manner that sets up the run.
- If you need to go from the aerobars to the hoods, due to crosswinds, stay low and hide from the wind!
Run Course Breakdown [top]
The Ironman® Santa Rosa run course is two loops on a flat, shaded bike path.
We recommend you give yourself 6 miles of easy running to settle in, getting a head start on your nutrition and hydration. From there, run comfortably, getting what you need at the aid stations and preparing yourself mentally to dig deep after mile 18.
- Run stupid easy the first 6 miles.
- Stay focused on your pacing, nutrition, and hydration in the lonely parts of the course.
- Be prepared to step on the gas at about mile 21 or 22, finishing strong!
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