What to expect at Ironman 70.3 Washington Tri-Cities and how to prepare

Ironman 70.3 Washington Tri-Cities in Richland, Washington is one of the most underrated 70.3s in the country and one of the fastest. It was voted Best Run Course in the world at the 2025 Ironman Athletes' Choice Awards, ranked third for Overall Satisfaction globally, and third for Best Swim Course in North America. If you're looking for a PNW 70.3 that rewards smart preparation, this is a great one to target.

The course breakdown

Swim: 1.2 miles in the Columbia River

The swim is a point-to-point downriver course in the Columbia River, which means the current works in your favour. It's one of the smoother 70.3 swims you'll find, and athletes consistently report it feeling faster than expected. Water temperature in late September can be cool, so wetsuit training is worth including in your build. Sighting is straightforward with a wide open course.

Bike: 56 miles through wine country

This is where the race gets interesting. The bike course rolls through Richland, West Richland, and Benton County, winding through the vineyards and high desert that define the Tri-Cities region. There's meaningful elevation gain (around 600m) with some punchy climbs, including a notable stretch near Badger Mountain. Wind is a real factor in this part of Washington — athletes who don't account for it often blow up on the back half of the bike leg.

Key coaching point: ride the climbs conservatively. The goal on the bike is to arrive at T2 with legs. Many athletes overextend on the early climbs and pay for it on the run.

Run: 13.1 miles along the Columbia River

This is the race's crown jewel, and the reason it won Best Run Course in the world. The course follows the Columbia River along flat, paved trails through the parks of Richland, finishing at Columbia Point Park. It's fast, spectator-friendly, and genuinely beautiful. If you've executed a disciplined bike split, you'll feel the difference here.

How to train for Tri-Cities

The race is typically held in late September, which gives athletes a solid training window coming out of summer. Here's a phase framework that works well for this course:

• Weeks 1–6: Base building. Aerobic work across all three disciplines. Start incorporating open water swims as the weather allows — the Columbia River swim rewards athletes who are comfortable with current.
• Weeks 7–14: Build phase. Add climbing to your bike work — if you're training around Portland or the PNW, routes with elevation gain are your best prep for the Badger Mountain segment. Start brick workouts to build run-off-the-bike fitness.
• Weeks 15–18: Race-specific work. Practise riding in wind. Simulate the course profile on long rides. Lock in your nutrition plan — race day in late September can still be warm in Eastern Washington.
• Weeks 19–20: Taper. Reduce volume, keep intensity. Trust the work you've put in.

Race day tips

• Stay near transition if you can. Several hotels sit right along the river near Columbia Point Park — the logistics advantage of a short walk to transition is real.
• Respect the wind on the bike. Eastern Washington wind is not a rumour. Check the forecast the day before and adjust your pacing strategy if needed.
• The run is your reward. A flat, fast, crowd-lined river course is exactly where you want to finish a 70.3. If you've raced smart up to T2, you'll have a great run.
• September weather: Expect warm and dry conditions, very different from what you might train in around Portland or Seattle. Heat adaptation in the final weeks of your build is worth considering.

Kael Penny is a professional triathlete and coach working with age-group athletes across the country through Tossed & Trained.