When you hit the shallower graded parts of Richter, ensure you spin the legs back out again, rather than simply gearing up and maintaining low cadence. A historical photo from the race. Simply put, apply more power when going slow and less when going fast is the rule of thumb. The longer the hill, the more conservative I would be with how much extra power you apply. Age group athletes will begin to enter the water at 6:40 am. Let them go, stick to your plan. As soon as you hit Highway 3A the climb lulls you into a false sense of security. 4. What you are left with is a lot of time climbing and not much time descending. Car support in cycling and run training. – The 2020 course change see the previously mentioned out-and-back in Keremeos moved to this point in the race. Groupset: Shimano 105 R7000 … 156km – From Hwy 97 onwards, gravity is almost always on your side. Basically, this section is a great time to take stock and start preparing yourself for the run. Not too mention, the weather can play a big role in the outcome of the day. Tuck the cape in and get on with it. Watch out for other riders. But it’s not a total slog. These are small though, and soon a fast, sweeping left-hander delivers you to a long flat section with a historically poor road surface, some of which has now been repaved. It’s a skin tingling moment and one that dumps a not inconsiderable amount of adrenaline into your system. We break down one of Ironman’s most iconic rides. You are home and dry, the final few kilometres all downhill and cheered on by people who knew better than to sign up, all standing their with their coffees, baked goods and ice creams, enjoying the sunshine. Spin the legs out a little higher than your would averagely ride and relax into the downhills, there is little benefit to dumping in much power at high speed. Changing up your power and RPM is a great way to help avoid over-fatiguing the system. Needless to say, now is not the time to be a hero. Maybe it’s the distance into the ride, maybe the wind, maybe the false flat, maybe the rollers that precede it, but; I always find this part of the course sucks. 87 km – The rollers are another fabled aspect of the Penticton Bike Course. However, race organizers reserve the right to restrict use depending on conditions. Penticton, British Columbia is known as one of the world’s premier triathlon host communities, and a bucket list destination for IRONMAN athletes all over the world. Don’t forget, some of these climbs offer a completely free wheeling rest period on the descent. Please submit your updated sponsors, titles, and dates to them.. PB+J COACHING TIP – With the forced low cadence you experience during the Yellow Lake climb, now is the time to spread the RPM bandwidth a little. 1. [Questions? 2. Stores, coffee shops will speed by; as will a few good athletes and another bunch who think they are better than they are. Any time you are going to be forced into low cadence, use a higher cadence leading up to the climb to shift some of the load to your cardio and respiratory systems. What nutrition will be available on course? Hero Text Instructions. As the Official Virtual Training Partner of IRONMAN, ROUVY will offer up to 35 IRONMAN® and IRONMAN® 70.3® bike courses on its platform, providing IRONMAN athletes from around the world a virtual riding experience based on existing event courses. The main chunk is just under 7.3km with around a 3.5% grade on average. Volunteer Groups Hold Drive-Thru Food Event All I ask in return is this: If you see me out on the run course, make sure you yell "Get Ugly!!!" Look for smoother road here for better rolling resistance. 125km – This is where the climb starts in earnest. 5 nights accommodation at Spanish Villa Motel. 108 km – Keremeos starts to gain a few spectators, which boosts the spirits a little. How many aid stations will there be, and how are they spaced? The 2020 Subaru IRONMAN 70.3 Muskoka will once again, be hosted at the gorgeous Canada Summit Centre in Historic Downtown Huntsville. The legendary Lisa Bentley won three times, making a name for herself on this course. The bike course consists of 1 Lap. What are the course cut-off times? This is where you know how well you paced the bike so far! – With the Swim a damp and distant memory, you head out of T1 through a cheering crowd of onlookers. The road surface used to leave a little to be desired in places but a brand new surface will see you skimming downhill through some great scenery with your fillings intact. They will be in miles only, so if you are used to kilometers please accustom yourself to the conversion. 2. The 2020 Subaru IRONMAN Canada will begin with a 2.4-mile (3.8-km) swim in the waters of Okanagan Lake, the same location as the original event. What kind of start does this race have? Be safe. Last week I had the opportunity to ride for the first time, and race, the new Ironman Canada bike course in Whistler, BC. The IRONMAN Village is the center of the event weekend, serving as the location for Athlete Check-In, Athlete Briefings, and the IRONMAN Merchandise Store. Coming Soon! Dig in, enjoy the scenery, take stock of your fuelling and hydration, spin the legs out when you can. will not be permitted to continue. However, race organizers reserve the right to restrict use depending on conditions. As you turn onto Skaha Lake Road and dip into town, be prepared for a slight grade upwards. Both are managed by Webmasters. Ribble Ultra Tri Shimano 105. It just depends on the year really. Swim: The swim course will close 2 hours and 20 minutes after the last athlete enters the water.Each athlete will get the full 2 hours and 20 minutes to complete the 2.4 mile swim regardless of what time they enter the water. Another few km of shallow climbing brings you to a sharp right and a highly entertaining descent that is fast and fun. If you did overcook the rest of the ride, take the time to recuperate here. You leave Highway 3a and turn onto Twin lakes Road, grind past the golf course and through some rolling stereotypical Okanagan back road terrain. The De Soto Water Rover and the Speedo Elite Triathlon Wetsuit with forearm flaps wetsuits are PROHIBITED. Course -General. 6. This is a bespoke plan for Canada Man/Woman 2020, taking in to consideration the unique nature of this fantastic race. Contact us]. Simply put, this would generally refer to suits made only from nylon or Lycra that do not have any rubberized material such as polyurethane or neoprene. How frequent are the distance markers on the bike course? And the great Chris Lieto, in a comeback race that in many ways saved his career…a career which would ultimately peak with three top-10’s and a second place podium at the Ironman World Championships. Keep your wits about you. Almost. are not permitted on the course. The classic IMC bike course has remained. Ironman Canada 2020 looks like it will sell out immediately. BMC (Time Machine) Official BMC Time Machine Owners Thread; ... triathlons by writing this article with a picture of a mass start rather than picture of cyclists nicely spaced on the bike course. The downs fast enough to go by in the blink of an eye. Speed sapping ‘rollers’ that have an adverse effect on your bike computer – somehow making the distance digits tick by slowly and the timer speed up. The disadvantage of a lower effort at higher speeds is severely reduced and it’s a great opportunity to allow your body some respite. So to help future years of riders and athletes, I thought it would be prudent to provide a … Athletes who register on or before December 20, 2020 are eligible to defer their entry into 2022 IRONMAN Canada free of charge.All deferral requests will be honored until July 15, 2021 regardless of the reason for deferral.The deferral may only be used once. As you turn onto Skaha Lake Road and dip into town, be prepared for a slight grade upwards. Swimwear may contain a zipper. Swimwear (Skinsuits/Speedsuits) must be 100% textile material, which is defined as materials consisting of natural and/or synthetic, individual and non-consolidated yarns used to constitute a fabric by weaving, knitting and/or braiding. With one of the most beautiful swims taking place in Alta Lake, the athletes take on a very difficult bike-run course. For the duration of its five-year deal with the City of Penticton, Ironman has agreed not to host another full-distance triathlon anywhere in B.C. This is the home of the infamous ‘7 Bitches’. As you crest Richter the valley below opens up in a not inconsiderable amount of glory. See above. As you crest Yellow Lake an absolute oasis of an aid station awaits sun drenched athletes; or it awaits athletes shivering through hail and frozen rain. Be sure to familiarize yourself with the rules published in the event athlete information guide prior to race day. These are climbers, more than rollers. The fast descents highlight how slow the climbs are. The average water temperature is expected to be between 22°C / 71°F. The peaks and troughs can be used to your advantage. Whether you’re just starting your 140.6 journey or aiming for Ironman World Championship qualification, we know that blending training with your lifestyle is the key to success. We break down the bike course preview into 5 Segments: Penticton to Osoyoos | Richter Pass | Richter to Keremeos | Yellow Lake | Back to Penticton, Just for posterity. Enjoy the spectacular Okanagan scenery, pristine lakes, and meet like-minded triathletes sharing event goals – whether it is to finish the race strong or qualify for World Championships in Kona Hawaii! 14 km – The only real climb in Segment 1 is a pig. Almost. [Questions? Delivering yourself well to Yellow Lake climb is a key component of the IMC bike pacing in Penticton. Hit Yellow Lake on the back foot and it’s going to be a tough slog, doubling down on the hole you dug for yourself during the rest of the ride. Many a screwed up IMC bike leg started with an overbike on the way to Osoyoos. The grade, generally, allows for some slightly higher cadence than you might expect and a few shallower sections allow you to spin your legs out a little and get some respite. 5 days of camp with structured training, activities and recovery Swim, bike and run the actual 2020 Ironman Canada routes. Yes. 1. Sorcery! Our Penticton 2021 Program is customized to you, the Ironman Canada course and your work, family life and social life. There are a couple of flatter sections between 119km and 124km. Are disc wheels permitted? The Canada Summit Centre was formerly the host location for the Subaru 5150 Muskoka triathlon and Subaru Muskoka Chase Triathlon. A couple of sections are steep, briefly hitting 9%+ in someplaces. 115 km – The Yellow Lake ascent is a long one – 7.8km. Ironman Canada Penticton - Bike Course GPS (.gpx file) This content isn't available right now When this happens, it's usually because the owner only shared it with a small group of people, changed who can see it or it's been deleted. Course -Bike. Bike: The bike course will close at 5:30PM. A chance to recovery some energy from the climb. Bike mechanic on site. The main chunk is just under 7.3km with around a 3.5% grade on average. It has been proven that applying greater than target power on an uphill and reducing below target power on the downhill has an advantageous effect on total time. The new Ironman 70.3 Canada bike course will bring athletes to the 2010 Winter Olympic ski jumping area (same as last year) and farther down south with views of Black Tusk. Previously shown on instastories, filmed mid-may 2018. Enjoy the spectacular Okanagan scenery, pristine lakes, and meet like-minded triathletes sharing event goals – whether it is to finish the race strong or qualify for World Championships in Kona Hawaii! The first climb is around 2km at a 3% to 4% grade, taking you through some stunning scenery and dropping you just past  Nighthawk Road. A group for Ironman Canada specific news, information and updates. Ironman Canada is back home and athletes have universally stamped their approval, selling out the race within 24 hours of general opening. The truth is that these tend to be mental rather physical protagonists. The bike course will have a … Text Block Subtitle (Centered): IRONMAN 70.3 Sponsored by [Title Sponsor Name Here] As before, spin the legs out when you get the opportunity, and on the shallower sections ensure your cadence is a little higher than usual, allowing the legs a small amount of respite and shifting the load to the respiratory and cardio system. For example, an 8:37 in Barcelona (course rating of 23 minutes) is a similar performance to a 9:28 in Wales (course rating of -28 minutes). July 23-28, 2020. 1. The 2020 Subaru Ironman Canada will begin with a 2.4-mile swim in Okanagan Lake, the same location as the original event. You now have around 10km of occasionally windy, false flat usually below 1% grade. From the lakeshore of Penticton to Kona and beyond. Contact us]. But the fact is that it’s simply a gentle giant. Wins on the bike course cameras etc closer to the public, all events. 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