You don’t need abs of steel to enjoy IRONMAN 70.3 Santa Rosa, the physically grueling but scenically beautiful professional triathlon coming to town on May 13th.

This year’s IRONMAN 70.3 Santa Rosa picks up where the Vineman event left off last year, with a course that starts in the cool, clean waters of Lake Sonoma and winds its way through blooming vineyards, under towering redwoods, along windy back roads, through quaint wine country towns and into Downtown Santa Rosa’s newly renovated Courthouse Square.

The split transition race begins at Lake Sonoma with a 1.2-mile swim. Athletes will then transition to their bikes, setting out on the 56-mile course. The City of Santa Rosa hosts transition two, where athletes will begin a tree lined half-marathon along the Santa Rosa Creek trail. The finish line is at the new Courthouse Square. So, if you haven’t seen the new park, come down and see some seriously tuckered out triathletes break the tape.

If you’re up for the challenge of competing, you can register here.

But if, like us, you’d rather sip a cool beverage and be a spectator, you can watch the swimming leg along the shores of Lake Sonoma. To see some serious power cycling, find a spot along the bike course as it passes through famous grape growing regions, including the Russian River Valley Region, Dry Creek Valley, and Alexander Valley. As for the run, it’s a two-loop course, and each loop will return near the Courthouse Square for ideal spectator viewing with the Finish on the north side of the Courthouse Square.

Volunteer opportunities, course maps, road closures for the day and more can be found here, on the City of Santa Rosa website.

You can also track your favorite athlete online on race day. Just visit and click on ‘Live Coverage’ at the top of the page and select the correct race. Select ‘Athlete Tracker’ and you can search by bib number or last name.

Here’s the promotional video if you like your information with dramatic music and breathy announcers.