Swim - The race starts from Granite Beach in Folsom Lake with a .5 mile swim from the beach area. The swim course will be a triangular course marked by the large white triangular buoys. Water temperature should be approximately 62-65 degrees. Wetsuits are recommended. The swim will exit the lake and head up the beach to the transition area located in the parking area.

Bike - The 13-mile bike course is a TWO-LAP course located entirely within the park on roads closed to traffic. The bike course is windy and has several sharp small hills and tight turns. ICE Breaker Dash Super Sprint Triathlons and Duathletes will do ONLY One-Lap for the 6.5 mile bike course. 

It is STRONGLY recommended that you ride the course ahead of time. Caution is advised on several of the turns as they wind through the hills and oak trees that surround Folsom Lake. After the second loop you will return into the transition area. Course maps will be available on race morning at Registration. The Bike course will not have an aid station. Water and Clif Electrolyte Beverage, along with Clif Shot Energy gels will be available in the transition area.

Run - The 4-mile run course leaves transition and runs on single-track trails along the lake back towards Beal’s Point. The out and back course has 3 aid stations that will be stocked with water, Clif Beverage, and Clif Shot Energy gels. The finish is back at the start area at the Granite Beach. 

The 2-mile run course leaves transition and runs on crushed granite path trails and single track trails combined with a little pavement before the aid station at the half-way point and then returns on similar terrain.

ALL athletes must wear their race number on the front of their body during the run and have it when crossing the finish line.