La Course
IRONMAN Nice
Swim the Mediterranean. Climb the Alpes-Maritimes. Run the Promenade des Anglais.
La Course
Swim the Mediterranean. Climb the Alpes-Maritimes. Run the Promenade des Anglais.
Two loops in the Baie des Anges (Bay of Angels) off Centennial Beach (Plage du Centenaire), with the Promenade des Anglais as the backdrop. The course is an "M"-shaped configuration — athletes enter from the pebble beach, swim out perpendicular to shore with approximately 900m of clear water to the first buoy, then navigate the turns before heading back. Between loops there is an Australian exit: a brief ~20m run across the beach before re-entering for loop 2. Water temperature in late June is typically 20-22°C (68-72°F) — wetsuit legality depends on the official race-morning measurement (wetsuits banned above 24.5°C). The Mediterranean saltwater provides extra buoyancy. Sighting landmarks include the Old Port tower at buoy 1 and the Hotel Negresco at buoy 3. The swim exit leads directly to T1 at Quai des Etats-Unis via the Centennial Beach stairs.
The legendary IRONMAN Nice bike course is a single demanding loop from the Promenade des Anglais into the southern Alps and back. It has the steepest 0.5 km, 1 km, 5 km, and 10 km segments of any full-distance IRONMAN on earth. Athletes ride north along the Var River valley before the road tilts upward. Col de l'Ecre (km 40, 13 km at 4.9% average, 639m gain) ascends via the spectacular Gorges du Loup, passing through the perched village of Gourdon. Col de Vence (9.7 km at 6.6% average, with sections approaching 10% and peaks above 12%) is the course's iconic test. The route continues through the Parc Naturel des Prealpes d'Azur, past villages like Coursegoules and Andon, before the long descent back to the coast. After Coursegoules, there are less than 100m of climbing remaining over the final 50 km. The descents are fast (60-80+ km/h), technical, with tight hairpins requiring full concentration. The course passes through 17 towns and villages across the Alpes-Maritimes. T1 and T2 are both located at the Quai des Etats-Unis on the Promenade.
Four identical out-and-back loops along the iconic Promenade des Anglais, the palm-lined seafront boulevard of Nice. Each 10.55 km loop heads west from T2 (near Quai des Etats-Unis) toward Nice Cote d'Azur Airport, passing the Hotel Negresco and the Theatre de Verdure, before turning around and heading back along the Mediterranean coastline. The course is flat, fully paved, and spectator-friendly — you pass the finish chute area on every single loop, creating both a psychological challenge (you see the finish line three times before actually crossing it) and maximum crew access. Aid stations every ~1.7 km provide water, cola, energy drink, fruit, ice, and sponges. Approximately 80,000 spectators line the Promenade by evening. The finish line is on the Promenade near Jardin Albert 1er. Late June temperatures can reach 28-32°C on the sun-exposed Promenade.
Depart SFO (SWISS LX39)
Day before race week begins
Arrive Nice
Settle in, easy walk, early dinner
IRONMAN Expo & Check-in — Place Massena
Expo open 9:00-19:00. Number collection 9:00-15:00. Pick up race packet, timing chip, wristband, swim cap, stickers. Athlete briefing at 10:00 AM.
Bike racking & transition bags — Quai des Etats-Unis
Bike and bag drop-off 14:00-19:00. Rack bike in T1, set up transition bags (bike gear, run gear, special needs). Walk the T1-to-bike-mount and bike-dismount-to-T2 routes. Triple-check everything.
Practice swim (optional)
Open water warm-up off Centennial Beach. Check water temp, currents, and sighting landmarks.
Course recon drive
Drive key sections of the bike course. Note the base of Col de l'Ecre and Col de Vence for pacing landmarks. Identify the Gorges du Loup entrance and Coursegoules descent.
Carb loading dinner
Pasta, rice, bread. Hydrate well. Lay out race morning kit. Pin bib to race belt.
Lights out
Alarm set for 4:00 AM. Everything packed and ready by the door.
Wake up — race morning
Eat breakfast (practiced in training): oatmeal, banana, coffee, toast. 2-3 hours before swim start.
Arrive transition — Quai des Etats-Unis
Bike park opens at 5:50 AM. Pump tires, load bike nutrition, check gear bags one final time. Apply sunscreen and anti-chafe.
Transition area closes
All athletes out. Street wear bag drop-off above Ponchettes Beach until 6:20 AM.
Swim warm-up — Centennial Beach
Brief warm-up swim in the designated area. Get comfortable with the water temp and sighting.
Pro start
Professional athletes enter the water.
SWIM START — Age Group Rolling Start
Rolling start from Centennial Beach. Self-seeded by expected swim time. 3-4 athletes every 5 seconds. 2 loops in the Baie des Anges.
Estimated swim finish / T1
Target ~1:10-1:20 swim. Exit via Centennial Beach stairs → T1 tent at Quai des Etats-Unis. Change into bike kit.
Bike start
Mount bike on the Promenade des Anglais, then north along the Var River valley toward the mountains.
SWIM CUTOFF (2h 20m)
Athletes still in the water are pulled from the course.
Estimated: Col de l'Ecre summit (km 53)
13 km at 4.9% via Gorges du Loup. First major climb topped. Fast, technical descent follows — stay safe.
Estimated: Col de Vence summit
9.7 km at 6.6%. The hardest climbing is behind you. Rolling terrain through Coursegoules, then the long descent home.
Estimated bike finish / T2
Target ~7:00-7:30 bike. Dismount → T2 at Quai des Etats-Unis. Rack bike, change into run kit. Apply fresh sunscreen.
Run start — Promenade des Anglais
4 loops of 10.55 km each, out toward the airport and back along the Mediterranean.
BIKE CUTOFF (10h 30m total)
Athletes still on the bike course are pulled. Must be off the bike by this time.
Estimated: Halfway through run
Settle into rhythm. Walk aid stations. Sun beginning to lower. Temperature dropping.
Sunset on the Promenade
Golden hour on the Mediterranean. The crowds are building. 80,000+ spectators lining the course.
Estimated finish (13:30-15:00 total)
"Andrew Kent, YOU ARE AN IRONMAN!" Finisher medal, photo, recovery food in the athlete area.
RACE CUTOFF (17 hours)
Course closes. Any athlete still on course is pulled. Cutoff strictly enforced.
Awards Ceremony — Theatre de Verdure
Age group awards ceremony. Collect any finish line photos.
IRONMAN Nice is one of the most spectator-friendly races in the world. The swim, both transitions, the entire run course, and the finish line are all along the Promenade des Anglais — you can see the athlete multiple times without moving far. The bike course disappears into the Alpes-Maritimes mountains for 5-7 hours, so plan activities during that window (explore Vieux Nice, the Cours Saleya market, or grab lunch). The Promenade is closed to traffic on race day, making it easy to walk between viewing spots. Getting around Nice: use the tram (Line 1 to Old Town/Place Massena, Line 2 to the airport) — a single ticket is 1.70 EUR and covers buses and trams for 74 minutes. Trams run from 4:25 AM to 1:35 AM. Download the IRONMAN Tracker app the night before and keep your phone charged — you will be tracking for 14+ hours.
The beach start is dramatic. Athletes run into the Mediterranean at 6:30 AM as the sun rises over the Baie des Anges. Stand on the Promenade railing above the beach for an elevated view, or find a spot on the pebble beach itself near Ponchettes Beach and Quai des Etats-Unis. You can see both swim loops from shore — look for the colored swim caps. Key sighting landmarks: the Old Port tower (buoy 1) and Hotel Negresco (buoy 3). Watch for the Australian exit between loops when athletes briefly run across the beach. The atmosphere is electric with music, announcer commentary, and thousands of spectators. Arrive by 6:00 AM for a good spot.
Located at Quai des Etats-Unis, just up the stairs from Centennial Beach. Athletes exit the water, run up the beach, enter the T1 transition tent to change into bike gear, and emerge on their bikes heading onto the Promenade. The transition area itself is not accessible to spectators, but you can see athletes entering and exiting. Position yourself along the ramp from the beach to T1 or near the bike mount line on the Promenade. This is a quick spot to cheer — they will be focused but a shout goes a long way.
The bike course starts and ends on the Promenade. You can see athletes heading out (fresh and fast) and coming back 6-7 hours later (tired but relieved). The Promenade section is flat and fast — they fly past at 35-40+ km/h — so position near the bike mount/dismount line. The course spans the entire Promenade from Theatre de Verdure to the airport. After cheering the bike start, you have 5-6 hours free while athletes climb Col de l'Ecre and Col de Vence — perfect time for brunch at Chez Theresa (socca at Cours Saleya), lunch at Le Mesclun (facing the Promenade), or coffee in Vieux Nice.
Also at Quai des Etats-Unis, near T1. Athletes dismount, rack their bikes, and change into run gear. The transition from cycling to running is where the race truly begins for most athletes — your encouragement here is critical. Watch for body language: if they look strong leaving T2, that is a great sign. Use the IRONMAN Tracker app projected splits to know exactly when to be here.
The run is 4 identical out-and-back loops on the Promenade, from near Quai des Etats-Unis west toward the airport and back. This means you can see the athlete up to 8 times (out and back on each loop) from a single spot. Pick a location near an aid station (~every 1.7 km) where they slow down — you can hand off encouragement, ice, or a cold drink. The Hotel Negresco is an excellent landmark to station yourself: athletes pass it every loop, there are cafes nearby, and it is roughly mid-course. The atmosphere builds through the evening as approximately 80,000 spectators line the Promenade.
The iconic IRONMAN finish chute near Jardin Albert 1er. A carpeted, illuminated corridor with grandstands, music, and the famous announcer call: "YOU ARE AN IRONMAN!" Get there early to claim a spot along the chute — grandstands fill up fast in the evening. Athletes who have been racing for 12-17 hours cross the line to a wall of sound. Night finishers (after 9 PM) get the absolute best atmosphere as the lights, music, and crowd reach peak intensity. The celebration and recovery area is directly behind the finish line with food, massage, and medal distribution. Awards ceremony the following morning at Theatre de Verdure (11:00 AM).
Download the IRONMAN Tracker app (iOS/Android) before race day. Search for "IRONMAN Nice" or "IRONMAN France" and add the athlete by name or bib number. The app provides real-time split times for swim, T1, bike checkpoints, T2, and each run loop. You get push notifications at every timing mat. The app shows projected finish time based on current pace and can give directions to optimal spectator positions. Track multiple athletes simultaneously and share updates to social media. Pro tip: the web version at ironman.com/tracker works as a backup if the app is overloaded on race morning.
What to bring on race day.
Mandatory and recommended equipment.
Interactive map showing the full course route and aid stations. Zoom and pan to explore.