The Sprint Course is a great option for someone new to triathlon. The swim is usually very shallow and calm. The bike course is shorter (10 miles) but offers a challenging hill on Greenbriar Rd. The run course is a fun, changing terrain course that is great for spectators.

Swim Course

1/4 mile / 400m

The sprint swim course travels northeast away from shore. Swimmers take a right hand turn and continue south parallel to shore. Swimmers take another right hand turn, turning west and continue on into shore. Swimmers should take caution when nearing the rocky wave break. Stay to the right of the last buoy and stay right to avoid muddy waters. Aim for the center of the beach & swim finish arch. Exit onto the beach and be sure to cross timing mat under swim finish arch. Follow flags into T1.

Bike Course

10 miles

The sprint bike course exits the park and crosses over Hwy M heading West on Oncken Rd. Left turn heading South onto Hwy Q. Right turn heading West on Balzer Rd and continue on Balzer Rd until left curve into High Rd. Riders should take EXTREME CAUTION on High Rd. A slight uphill and then downhill will cause riders to have excessive speeds while approaching the right turn onto Greenbriar Rd. Riders are encouraged to SLOW on High Rd. Greenbriar is a steep uphill with two way rider traffic. Riders will turn left heading South on Parmenter Street and will quickly approach the turnaround. Sprint Riders DO NOT GO UNDER HWY 14 UNDERPASS. After turnaround, riders follow same route back to park. Use CAUTION on Greenbriar Rd downhill, immediate sharp left turn onto High Rd. Riders follow the High Rd. curve to the right and continue East on Balzer Rd. Left turn heading North on Hwy Q and right turn on to Oncken Rd to continue to Governor Nelson.

Download Bike Course Map

Run Course

3.1 miles

The sprint run course utilizes both portions of the Governor Nelson trail system – the woods and the prairie. Runners exit transition and turn right. Runners enter the woods and take the trail to the first right turn. Runners stay on the trail until the bike path that takes runners past the beach and over to the North side of the park. Runners enter onto grass trail near the front parking lot and run along finish field. Runners enter prairie heading North, take a left hand turn turning West, then turning Southeast back to the finish field.

Download Run Course Map

The Olympic Course is legit. The Olympic Swim Course allows swimmers to use the Capitol Building as a sight line for the long stretch along the back portion of the swim. The bike course is technically challenging, with significant, short & steep uphills with multiple fast downhills. Many accomplished triathletes claim that the Cap View Olympic Run Course is one of the hardest in the Midwest. Hills, woods, prairie, and more hills offer something for everyone. With much of the course winding back, it offers multiple spectator spots along the park road. Participants get a glimpse of the Finish Line as they run past at mile 4.5. Crossing that Olympic Course finish line is a hard fought battle.

Swim Course

.9 mile / 1500m


The Olympic Swim Course travels northeast away from shore. Swimmers take a right hand turn and continue south parallel to shore. Swimmers take another right hand turn, turning west and continue on into shore. Swimmers should take caution when nearing the rocky wave break. Stay to the right of the last buoy and stay right to avoid muddy waters. Aim for the center of the beach & swim finish arch. Exit onto the beach and be sure to cross timing mat under swim finish arch. Follow flags into T1.

Bike Course

24 miles

The Olympic Bike course exits the park and crosses over Hwy M heading West on Oncken Rd.  Left turn heading South onto Hwy Q.  Right turn heading West on Balzer Rd and continue on Balzer Rd until left curve into High Rd.  Riders should take EXTREME CAUTION on High Rd.  A slight uphill and then downhill will cause riders to have excessive speeds while approaching the right turn onto Greenbriar Rd.  Riders are encouraged to SLOW on High Rd.  Greenbriar is a steep uphill with two way rider traffic.    Riders will turn left heading South on Parmenter Street and will quickly approach the overpass.  Riders turn right onto Schneider Rd that takes riders under Hwy 14.  Olympic & Duathlon Riders GO UNDER HWY 14 UNDERPASS.  Riders continue on Schneider Rd until a right turn heading North on Enchanted Valley.  Riders will pick up speed and enjoy downhill of Enchanted Valley until a flat stretch approaching Hwy P.  Riders turn left on Hwy P, heading towards Cross Plains.

A quick ride through Cross Plains and riders turn left on Thinnes St/Airport Rd.  Thinnes St. turns into Airport Rd quickly after the turn and riders continue on Airport Rd.  Riders should take CAUTION approaching the turn at Enchanted Valley heading North, this intersection is difficult to see ahead.  Riders will test their climbing skills and pay for the nice downhill earlier on the course along Enchanted Valley.  After completed the Enchanted Valley loop, riders follow same route back to park.  Riders turn right on Schneider Rd. heading East on Schneider Rd.  Riders go back under the Hwy 14 underpass and turn left heading North on Parmenter St.  Riders turn right onto Greenbriar Rd. heading East. Use CAUTION on Greenbriar Rd downhill, immediate sharp left turn onto High Rd.  Riders follow the High Rd. curve to the right and continue East on Balzer Rd.  Left turn heading North on Hwy Q and right turn on to Oncken Rd to continue to Governor Nelson.

Download Bike Course Map

Run Course

6.2 miles

The Olympic Run course utilizes both portions of the Governor Nelson trail system – the woods and the prairie. Runners exit transition and turn right. Runners briefly enter the wooded trail and take the first right turn. This route quickly turns to prairie along the park road. This prairie trail follows the perimeter of the prairie, taking runners all along the park road, curving to the left and following parraell to Hwy M. Runners will be greeted with a challenging hill at Mile 2.

Runners get a long decline down to an aid station. At the aid station, runners will turn around and head back on the same grassy path up to a fork and runners turn left to head into the woods. Runners will once again be greeted with hills through the woods. Runners follow wooded trail until the bike path that takes runners past the beach and over to the North side of the park. Runners enter onto grass trail near the front parking lot and run along finish field. Runners enter prairie heading North, take a left hand turn turning West, then turning Southeast back to the finish field.

Download Run Course Map

Run Course #1

3.1 Miles

The Duathlon Run Course #1 is the Sprint Run Course, with the beginning mile of the sprint run course backwards. This utilizes both portions of the Governor Nelson trail system – the woods and the prairie. Runners start under the Finish Arch. Runners head North into the prairie and do 2 right hand turns to make a hairpin that brings runners back along the Finish Field. Runners run on the bike path heading South to enter the wooded section and then follow the Sprint Run course as marked. Runners enter the woods and take the trail to the first right turn. Runners stay on the trail until the bike path that takes runners into transition.

Download Run Course Map

Bike Course

24 miles

The Olympic Bike course exits the park and crosses over Hwy M heading West on Oncken Rd. Left turn heading South onto Hwy Q. Right turn heading West on Balzer Rd and continue on Balzer Rd until left curve into High Rd. Riders should take EXTREME CAUTION on High Rd. A slight uphill and then downhill will cause riders to have excessive speeds while approaching the right turn onto Greenbriar Rd. Riders are encouraged to SLOW on High Rd. Greenbriar is a steep uphill with two way rider traffic. Riders will turn left heading South on Parmenter Street and will quickly approach the overpass. Riders turn right onto Schneider Rd that takes riders under Hwy 14. Olympic & Duathlon Riders GO UNDER HWY 14 UNDERPASS. Riders continue on Schneider Rd until a right turn heading North on Enchanted Valley. Riders will pick up speed and enjoy downhill of Enchanted Valley until a flat stretch approaching Hwy P. Riders turn left on Hwy P, heading towards Cross Plains. A quick ride through Cross Plains and riders turn left on Thinnes St/Airport Rd. Thinnes St. turns into Airport Rd quickly after the turn and riders continue on Airport Rd.

Riders should take CAUTION approaching the turn at Enchanted Valley heading North, this intersection is difficult to see ahead. Riders will test their climbing skills and pay for the nice downhill earlier on the course along Enchanted Valley. After completed the Enchanted Valley loop, riders follow same route back to park. Riders turn right on Schneider Rd. heading East on Schneider Rd. Riders go back under the Hwy 14 underpass and turn left heading North on Parmenter St. Riders turn right onto Greenbriar Rd. heading East. Use CAUTION on Greenbriar Rd downhill, immediate sharp left turn onto High Rd. Riders follow the High Rd. curve to the right and continue East on Balzer Rd. Left turn heading North on Hwy Q and right turn on to Oncken Rd to continue to Governor Nelson.

Download Bike Course Map

Run Course #2

3.1 Miles

The second duathlon run course utilizes both portions of the Governor Nelson trail system – the woods and the prairie. Runners exit transition and turn right. Runners enter the woods and take the trail to the first right turn. Runners stay on the trail until the bike path that takes runners past the beach and over to the North side of the park. Runners enter onto grass trail near the front parking lot and run along finish field. Runners enter prairie heading North, take a left hand turn turning West, then turning Southeast back to the finish field.

Download Run Course Map