Event Overview
Taking place in September 2026, IRONMAN 70.3 Jones Beach offers one of the most unique triathlon experiences on the East Coast. Located just a stone’s throw from New York City on Long Island, this race is centered around the historic Jones Beach State Park. Known for its Art Deco architecture and vast sandy stretches, the event brings a high-energy, metropolitan vibe to the world of long-course triathlon. It’s a race defined by speed, salt air, and spectacular ocean views.
Course Details & Terrain
This is a 'speed merchant's' course, but don't let the lack of hills fool you into thinking it's easy.
- The Swim: The 1.2-mile swim takes place in Zach's Bay. Unlike a true open-ocean swim, the bay offers relatively protected waters, making it calmer than the Atlantic side, though it can still be choppy if the wind picks up. Sightings can be tricky with the morning sun, so polarized goggles are a must.
- The Bike: The 56-mile bike course is essentially a flat 'out-and-back' along the Wantagh State Parkway. There is virtually zero elevation gain, meaning you will be in the aero bars for almost the entire duration. The challenge here isn't the grade; it's the wind. The coastal gusts can create a grueling headwind in one direction and a rocket-ship tailwind in the other.
- The Run: The 13.1-mile run is two laps along the iconic Jones Beach boardwalk. It is pancake flat and fast, but entirely exposed to the elements. There is no shade, so heat management becomes the primary focus during the second half of the run.
Who Should Enter? (Beginners vs. Experienced)
For Beginners: This is arguably one of the best 'first-time' 70.3 races in the USA. The swim is in a protected bay, and the bike/run courses have no intimidating climbs. If you can handle the distance, the terrain won't stop you.
For Experienced Athletes: This is a PR (Personal Record) course. If you want to see how fast you can go over 70.3 miles, this is the place. It’s also a high-stakes tactical race where pacing your effort against the wind on the bike determines how much 'pop' you have left for the boardwalk run.
Coach Raye's Race-Day Pro Tips
- Aero is King: Because the bike course is so flat, aerodynamic efficiency is your biggest advantage. Ensure your bike fit is comfortable enough to stay in the aero bars for 2.5 to 3.5 hours straight. If you sit up to stretch, you lose significant speed against the wind.
- Gearing Choices: You don't need a climbing cassette. A 11-25 or 11-28 is perfect. Focus on maintaining a high, consistent cadence rather than 'mashing' big gears, which will save your glutes and calves for the run.
- The Boardwalk Heat: The run surface can get hot, and the lack of shade is real. Use every aid station to dump cold water on your head and neck to keep your core temperature down from mile one of the run.
- Salt Management: Being a coastal race, you’ll be breathing in salt air and potentially swallowing bay water. Ensure your nutrition plan includes higher sodium intake to counteract the salt-heavy environment and the sweat rates on the exposed run.
How to Train for This Event
To conquer Jones Beach, you need 'flat-line power'—the ability to hold a specific wattage or pace without the natural breaks that hills provide. Raye builds custom training plans that focus on sustained aerobic intervals and heat acclimation. Through WhatsApp, Raye monitors your training load to ensure your legs are prepared for the unrelenting nature of a flat course. Ready to set a lifetime PB on the Long Island shore? Let Raye coach you to your fastest 70.3 yet.