The Swim Course

Swim Course GPS

One of the most exciting swim courses Ontario has to offer! A canal swim in clean clear water. The water temperature should be in the 68F to 72F range. A 2,000m single loop clockwise swim with great viewing for spectators. Calm waters and a roaring crowd will greet you as you exit the swim and run directly up the Grandstands into the transition area!

The Bike Course

View the Interactive Bike Course GPS

Important Construction Update

The bike course is flat and FAST!! The bike course is on OPEN, and mostly quiet roads. There will be some vehicular traffic so please exercise caution and be alert. Ensure that you ride to the right-most side of the road and that you DO NOT cross the center of the road at any time. Please make sure that you are NOT in your aero-bars going around the corners or through any intersections. Please ensure that your hands are ready and covering your brake levers for safety when cornering.

The course is divided into tree main sections: Out to Lake Erie, Back to Welland and To Niagara Falls – a breakdown of the sections are as follows:

Out to Lake Erie

Athletes will exit T1 heading towards Prince Charles Drive. Here athletes will start heading south to Forks Rd. From there, the course continues along scenic roads out towards the Wainfleet and Haldimand areas.  Once you reach Hutchinson Rd. you will find yourself heading south eventually at the shores of Lake Erie, at Lakeshore Rd, the course turns left again and follows along the shoreline.  The 1st Bottle Exchange is on Station Rd. just north of Lakeshore Rd.

The course then leaves the shores of Lake Erie and makes its way back to Feeder Rd. using quiet secondary roads.

Back to Welland

The course heads back to Welland on scenic Feeder Rd past the WIFC and through the tunnel under the canal. Just prior to entering the tunnel you will reach the 2nd Bottle Exchange.

The course now takes you under the Welland Canal via Townline Tunnel Rd.  As you enter the tunnel you will see the start of a coned lane. While you are riding through the tunnel, under the canal, you will be required to stay in the coned lane.

Once clear of the tunnel, you will continue east on Townline Tunnel Rd and Netherby Rd. taking you over towards the Niagara Parkway.  You will continue along Netherby Rd towards Fort Erie until reaching Townline Rd where  you will turn right followed shortly after by a left onto Switch Rd.  The course then turns north for the final stretch on the Parkway and, for the final 12km, travels alongside the Niagara River.

The course reaches the south end of the Niagara Falls using a dedicated coned lane, crosses over a bridge before turning right again onto the Niagara Parkway to the Bike Finish in Kingsbridge Park and T2.

Bottle exchanges will be supplied with:

  • Water in sport-top water bottles
  • F2C GLYCO-DURANCE™ in cycling water bottles – click HERE for more information on F2C GLYCO-DURANCE™
  • Assorted Gels
  • Banana Halves

The Run Course

We are excited to announce a revised run course in 2022. For safety reasons and impending construction you will no longer run all the way to Niagara Casino. You will not have to contend with the pedestrian foot traffic behind the casino or down and around Murray Hill. This will also mean you will not have to run down the two sets of stairs that take you to Murray Hill. The run course will take you close to the brink of Niagara Falls at 2.8km and 13.2km.

The Run Course is comprised of two loops outside of the city proper of Niagara Falls, which start and finish in Kingsbridge Park.

Out Section – 0 – 3.8km

You will exit T2 and turn onto the fitness path running parallel to the Niagara River for the first 500m until joining up with the road and turning right onto the Niagara Parkway. You will run north on the Niagara parkway passing the old Toronto Power Plant on your right, until you reach the first turnaround at approximately 2.8km near the edge of the Falls. You will run south on the Niagara Parkway until 3.8km and then turn right onto Burning Spring Hill Rd.

Loop Section – 3.8km to 8.8km

Once on Burning Spring Hill Rd, you will then veer right as the road splits onto Dufferin Isle Rd and run alongside the scenic Dufferin Islands.

Spectator Hot Spot #1 Note: The Dufferin Island section is a great spot for friends to cheer you on. They can access Dufferin Islands by a stairway at the north end of the Upper Rapids Parking Area. 

At 4.6kms you will hit another turnaround and run back towards Burning Hills Spring Rd where you will make a sharp right and tackle a short steep climb covered by a tree canopy before reaching Portage Rd. The course then turns right on Portage Rd. and follows a coned lane north using the pedestrian pathway from Portage Rd to the next turnaround at 6.8km.

Note: You will NOT have to run on the city roads, down the stairs or deal with the pedestrian traffic all down Murray Hill.

After the turnaround you will run back along Portage Rd. turn left at Burning Spring Hill Rd. until the 8.8km point when you will turn right and back onto the Niagara Parkway heading south back towards Kingsbridge park.

Back Section – 8.8km – 10.5km

The next 1.7km takes the runners along the Niagara Parkway, turning left into the parking  right turn back into the Finish area where runners will enter the finishers/lap area.

Spectator Hot Spot #2 Note: This is really where all the action will be. Spectators will have an opportunity to see athletes leave T2 onto the run course, then see them again as they complete the first loop of the run and finally the FINISH!

View The Interactive Run Course GPS

There will be Aid Stations approximately every 2km serving

  • F2C HYDRA-DURANCE™ – click HERE for more information on F2C HYDRA-DURANCE™
  • water
  • ice
  • Flat Cola
  • Assorted Gels
  • Assorted Fruit
  • Pretzels

Each rest stop will also have a portable toilet available.

2nd Lap – 10.6 – 21.1

At this point you will have the option of entering the finishers chute or heading out for lap 2 of the run course. You will repeat the above sections exactly as described above again.


After completing your 2nd lap of the run course you will this time take the Finisher’s chute and run the final stretch towards the finish line!