Ironman 70.3 Canada – End of July. It’s easy on these grades to get caught up with the idea of maintaining pace. It’s an absolutely epic start to the run. Contact us]. I averaged 198W, with NP of 210W, at Penticton for a bike split of 5:56. Get it right, and you’ll be putting some serious ground on several of your competitors. The city voted on the go ahead to finalize the negotiation. Has this power just cost you 30 minutes on the run?Have you done an Ironman before? The City of Penticton has changed. The next 4km, despite being fuelled by spectator support, will seem infinite. Calgary blew the Olympics! ..”. 1. IIRC the "classic" course changed several times over the years. . Very little shade, if any, and being away from the lake means you’ll not benefit from the lake breeze, if any. The bonus of the two loop course is that you get to feed off the energy of the crowd when you come back to where you started after 1.9km. This hill will be the talking point after the race. Anyone genuinely surveying the issues can only really come to one conclusion. So it s a done deal. 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. This is why not using what strength you have left here, at this point, is so important. Ironman Canada. From here it’s straight back to the SS Sicamous (25km marker) and back down Lakeshore. My tip here is that if it feels like it’s placing stress on your body, calm yourself down and dial it back.Downhill running is about reducing downward kinetic energy. Or are your legs done for the day? 32km – As you hit the turnaround at 32km there will be a reckoning. Keep your shoulder and arms up a little to stop them dropping heavily with each footstep. From the lakeshore of Penticton to Kona and beyond. A short left through a cul-de-sac and you’ll be motoring up the scenic KVR Trail with lake and vineyard views. Subaru Ironman Canada Bike Course Bike course The bike is a 180-kilometer single-loop course that heads south of Penticton and passes through the towns of Okanagan Falls, Oliver and Osoyoos. This is a midsize race that comes with the standard 40 Kona slots for the fastest age groupers. Ironman Canada is back home and athletes have universally stamped their approval, selling out the race within 24 hours of general opening. Coming Soon! This time around you are almost certain to require a little extra grit and a healthy dose of sense to make progress up the shallow grade on the way out of town. It’s easy on these grades to get caught up with the idea of maintaining pace. Select Language. [Questions? It takes a considerable amount of power to generate a 10 to 15 minute reduction on the bike. The Ironman run is all about strength. Th crowds here should be fantastic as you run alongside the lake towards the iconic and picturesque SS Sicamous paddle wheeler that  has stood guard over the west side of the beach since 1951. Race Course: Even if you’re not considering racing, it’s worth dwelling on just how intense the Ironman Canada course is. 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. – 100% Refund Guarantee. They just have nothing left in their legs. 35km – You can see the top. Vancouver Road is steep. Or it’s easy if you got it wrong (you’re run walking or just walking). Hopefully you will have paced based on how you feel with a little comfort zone thrown in. Glad you walked the first bit now? My coaching tip for the run is always “Start with the bike”. Your skin tingles. I don’t know anyone that bikes 180km and runs 42.2km on a training day. Ironman staff was in town yesturday to present the negotiated contract to the city with details of what will happen. The bike will keep its famous single 180K loop with the scenic climb up and over Richter pass. The course skirts Lakeshore and utilizes the gradual uphill and downhill of Main Street, stopping short of Skaha Lake. It’s the bigger, badder, nastier punk sister of Kona’s Palani Road. 3) Who held the female pro bike course record for 16 years 1992-2008? – Think you are out of the woods? Think of your long training rides. It’s still uphill, but a lot shallower than Vancouver Hill. On-Course Nutrition. Keep your stride short and try to reduce as much pounding energy as possible. No questions asked. – 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. In fact. Course maps for 2021 IRONMAN Canada will be released on Friday! It’s one of the originals and there is incredible history there. Contact us]. Contact us.]. Congratulations, you just tamed the hardest Ironman run start in the World. You never go higher than 29m above sea level, so you can put your head down and achieve an incredible time. Course -General. A route the I never liked when Challenge Penticton took over the course. Let’s make one thing clear. [Questions? The Legend Returns - There’s a reason why this course drew amazing crowds of athletes for 30 years and back again. 2. 22 km – This is, historically, one o the most iconic run sections in the history of Ironman. a) Julianne White. How much of it you used up on the bike, and how much you left in reserve for the run. Be honest. Well, have you done IMC and Vancouver Hill? August 29, 2021. Ironman has announced that Penticton, British Columbia, will host to the Subaru Ironman Canada triathlon in 2020, marking the return of one of the circuit’s longest former hosts. It being such a new course, there really isn't a whole lot of information to go around on it. 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. Save your beans for the second loop downhill as you head to the finish line. Did you save enough gas for the most epic and gruelling portion or Ironman? Even then, I would dial back the walk speed. It’s do whatever you can with whatever you’ve got left. [Questions? Change to bike course announced 2 km – Think you are out of the woods? Litigation has changed. Your run was hard? Compromises to be borne and expectations to be adjusted. Very steep, for any part of any Ironman, but throwing in at the start is going to sort the smart athletes from the … well … not so smart. The sting comes in the shape of Vancouver Hill. The old run course is untenable, period. The third and final Ironman of the weekend was Ironman Canada. There will be a race, and rest assured any Ironman athlete who has ever experienced IMC in Penticton from 1 to 30 years will always and forever want it back. 24 km – As you turn left at the SS Sicamous you are thankfully spared the trail that runs along the other side of the ‘channel’. The iconic course, stunning landscapes, and the welcoming host community of Penticton, British Columbia are all back as this legendary race makes its triumphant return home. Like any long term absenteeism there are changes to be assimilated and adjustments to be made. Having moved from Penticton to Whistler in 2013, Ironman Canada is now scheduled to move back in 2020. Again, bottle up that atmosphere and dream about it as you head out for a repeat of Main Street. Your initial kilometre is pancake flat. Ironman Canada remained in Penticton until 2012, at which time the race became Challenge Penticton. Your nutrition, your pacing, your hydration, your race decision making. Last week I had the opportunity to ride for the first time, and race, the new Ironman Canada bike course in Whistler, BC. The more valuable the goal, the more you are likely to achieve. Very few people reach 32km and think “I wish I’d gone harder earlier on”. Was the run as good as it could be? Join the PB+J Squad and we’ll refund your money if you aren’t 100% … Ironman Canada Penticton Thankfully, no Vancouver Hill this time. 42.2km – Congratulations. We think you’ll love it. Use it in the race. Our Penticton 2021 Program is customized to you, the Ironman Canada course and your work, family life and social life. whatever value you can allocate to the goal of ‘keeping going’. Select Language. Overall – This Vancouver Hill and KVR section is all about limiting losses. If you can, on the bike, always think about the second half of the run. Keep your HR as low as possible. But, if it's not going to be the classic bike loop bike and run courses, I'll pass. Our PB+J Coaching Motto is “.. Don’t F@#k It Up! Visualize this part of the race. Most people aren’t over lactate threshold when they fall apart. It's incredibly inspiring," he said. Looking forward to putting your advice to use next year. The climb up and out of Penticton is not steep, but very gradual. I can see a few cramp situations playing out here as people start asking a lot more of their legs than their legs are prepared to accept. It’s the sum of the previous parts. 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. Don’t get carried away with the sights, sounds and smells. Join the PB+J Squad and we’ll refund your money if you aren’t 100% satisfied aftert the first month. Before entering Okanagan Falls athletes are forced up McLean Creek Road for a nasty climb for 1.5 kilometers. The classic IMC bike course has remained. Hear what the Penticton community has to say about the return of IRONMAN Canada. After a storied history of competition in Penticton, as of last year Ironman Canada now takes place in Whistler, the home of the 2010 Winter Olympics and a popular tourist destination. PB+J COACHING TIP – Make sure you soak up the crowd atmosphere early on and take some of that with you. 16K likes. -- By Raymond Britt I've finished Ironman Canada three times, and got to know the bike course quite well. Any shortfall can be accounted for prior to heading out for the second loop. This is not the fault of Ironman, simply a mix of circumstances outside of their control. Ironman did not come back to Penticton with the intent of changing the run course just to piss people off. With a family feud now put to bed, open arms will greet ‘Ironman the business’, along with the Iron people and spectators that form their ranks. It’s going to be an iconic badge of honour amongst Ironman athletes. We think you’ll love it. We guarantee you will. From here it is simply a reverse journey, making a small left/right dogleg to drop you neatly onto Lakeshore. This is categorically not the time to let emotion run high and your hero complex kick in. About this route Bike route of Ironman Canada in Penticton. You may be tempted to hammer the downhill into town. This is another area where short  lived gains have a long term impact in your run performance. You will get some reprove from the gruel climb as you had back down to pretty close to the same elevation you were at when you left transition. Our Penticton 2021 Program is customized to you, the Ironman Canada course and your work, family life and social life. Penticton is located in the south central region of British Columbia, in an area known collectively as the Okanagan Valley.With over 2100 hours of sunshine, and only 15 inches or rain annually, the area has a comfortable climate year round. Part of Penticton’s appeal as a race destination is the courses, which offers truly unique race experiences. All of these culminate in the back half of the run being something you can get to grips with or something you can’t. Instead, you head down Riverside Drive and left onto Burnaby Drive for the first of two very short out and back sections. Get back to me when you have! 12.5km – At this stage you will have passed most of the downtown stores and spectators that buoyed your early pace. Focus on your hydration. "For anyone who hasn't experienced the Ironman finish line between 11 p.m. and midnight, they should do so this year. Hopefully, you will have set goals for nutrition and hit those goals. Not yet, you have 3km to go. “.. Some fast, flat sections, some long steep climbs, some long rollers. Congratulations, you just tamed the hardest Ironman run start in the World. 15 km – You get a small amount of flat to steady your nerves, before hitting the turnaround point at circa 16km. Contact us]. Stay efficient and pay very good attention to your effort levels here. With the news that Subaru Ironman Canada is set to return to Penticton a year before its contract with the Resort Municipality of Whistler (RMOW) and Tourism Whistler (TW) was set to expire, the . Led by LifeSport Executive Coach, Dan Smith. Thanks. 38km – The bliss of seeing the finish line is fleeting. A red carpet of negative grade  welcomes you all the way through town. So, exercise caution and use the downhill as a recovery from the uphill. If you have any coaching or course questions please CONTACT US. Laws have changed. You can find maps, descriptions and pro-tips on the Ironman website too. Keep your guard up, your chin down and let the run course punch itself out. We break down the Run Course Preview into 4 Segments: Vancouver Hill & KVR | Main Street | Lakeshore | Lap Two. b) Lisa Bentley. Part of the Ironman Canada appeal was the course in Penticton, offering a unique race experience. 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. Swim: There a few places I’d less rather be than the shore of Alta Lake at 5.30am. The 2020 Ironman Canada course will keep some of it’s most iconic features, beginning with the 3.8K swim in Okanagan Lake. For all but the very best runners (and probably even those too) you are likely to lose more than you gain if you attempt to run this portion of the run course. ... on the bike course, on the run course, and of course, at the finish line. Think of your long training ride power. One leads to the other. In an emergency please call the emergency line at 727-430-6405 or email Canada@ironman.com. Under no circumstances should you be chasing a goal pace, you have to accept the gradual climb and adjust pace accordingly. This section can be hot and exposed. Any energy you save here will reap dividends when you are cruising efficiently along on the flat section. This may not be the run course you were looking for. 10 km – You are back at the start, Vancouver Hill is done, for this year at least. This article describes what it's like to ride the Ironman Canada bike course: 112 miles of beauty, challenge, speed, inclines, wind, and spirit. How does that sit with a 42.2km run at Ironman race pace. In fact. PB+J COACHING TIP – This is likely to be your favourite part of the run course. Keep your guard up, your chin down and let the run course punch itself out. My second tip for this section of the race is to access any mental resolve using any means possible. This is categorically not the time to let emotions run high and your hero complex kick in. It’s mainly downhill from here. Safety obligations have moved on. The 2020 Ironman Canada Ultimate Camp in Penticton BC offers an incredible triathlon experience. Get your head together, start slower than you anticipate your average pace will be, and focus. 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! Take a breathe, turn around, and start the downhill. It will be a great limiter. The gradual hill on both the outward and return journey requires an honest reflection on your effort levels. Many people have enough left physically, but no longer have the emotional will to continue. d) Daniela Ryf PB+J Coaching has a great understanding of the Penticton course combined with the latest science driven approaches to endurance training; making us the perfect coaching choice for your Penticton 2021 campaign. You have done the hardest part. Ironman Canada began in Penticton over thirty years ago, at a time when there were only eight Ironman events worldwide. This may be unwise. My guess is that, if it was viable, it would have been both their first choice and a solution that required the least work and effort. This is why our Ironman Canada Coaching Program is customized to you, the Ironman Canada course in Penticton and your work, family life and social life. It’s still uphill, but a lot shallower than Vancouver Hill. Glad you walked the first bit now? Keep your stride short and efficient, limit your losses. 8 km – The downhill of Vancouver Road is steep enough that it will take a toll on your quads. How much / little it will kill your legs and  how quickly you’ll recover from it will depend on your plan. At Calgary 70.3 my bike split was 2:25. The two-lap swim takes place in Alta Lake at Rainbow park and is … No? So, any uphill is paid back with some downhill. The pro races were battles royale; because there were fewer races many of the greats chose Penticton to stake their claim as an Ironman Champion. What we have is a new run course that ramps up the spectator involvement whilst maintaining the sting in the tail that is present in all legendary race venues. Where can I find the race course maps? If ever there was a section of race course where that motto applies. The City is surrounded by … Bring back Ironman Canada to its rightful place. It is here. Neighborhoods have changed. Exceptional report. It’s time to evaluate exactly where you are at from an energy perspective and also from a strength perspective. This course is most popular for those seeking a personal best, as it is one of the flattest Ironman routes on the circuit. Not yet, you have 3km to go. Stay efficient and pay very good attention to your effort levels here. ... who helped create the curriculum for our IRONMAN U Nutrition Course. The two loop course will be more in line with a number of the other Ironman races in North America and will be a departure from the one big loop in Penticton. 0 km – Suck it up kids. You can gain significant advantage by sticking to that mantra. A group for Ironman Canada specific news, information and updates. This is possibly the ‘Hardest start to an Ironman Run in the World‘ [citation needed!]. 5 km – At 5km you are at the highest point of the run course and the entire route is easier from here on in. 26 km – At around 26km your second loop of Main Street and Lakeshore begins. It was eight years before Ironman Canada returned to Penticton. Angels sing. IRONMAN Canada-Penticton Penticton, British Columbia . Have a plan. Colin September 26, 2016 at 4:53 pm - Reply. PB+J COACHING TIP – The back half of any Ironman Course is really the end of the equation. Your legs no longer respond to input from you, they are doing their own thing now. There are no tips for this. Stick to the plan. The cliche is “There is no such thing as a great bike and a bad run”. (Bonus if you can name the person who broke the record and what year.) The Canadian city had hosted a full-distance Ironman triathlon from 1983–2012 and will again host the event when it returns August 30, 2020. Friends, family …. You just crossed the legendary Penticton finish line. Any Ironman run is all about what strength you have left; you are highly unlikely to be hitting any upper cardio limits. PB+J COACHING TIP – This Vancouver Hill and KVR section is all about limiting losses. Penticton will be the only Ironman in western canada and Ironman will keep the old classic one loop bike course. What comes next  will define your race. [Questions? Related: Ironman Canada returns to its roots in Penticton. Check out your bike shipping options at tribiketransport.com. Create a reasons for manintaining your pace. c) Lori Bowden. A soon to be iconic Sting in the Tail. Penticton’s lakeshore has seen dreams realized and broken  since 1983. August 29, 2021. You will likely see people try and run this and, if you are walking, you will lose very little time against them. Be smart. A short left through a cul-de-sac and you’ll be motoring up the scenic KVR Trail with lake and vineyard views. A couple years ago on the old Ironman Canada bike course in Penticton my bike time was 5:41. Down hill running can have a significant impact on your strength. The traditional single-loop swim and bike courses, along with the out-and-back run served up a variety of sights and challenges. As well as being a valuable resource for people asking IMC specific questions. See above. The traditional single-loop swim and bike courses, along with the out-and-back run serves up a variety of sights and challenges. . IRONMAN Canada-Penticton Penticton, British Columbia . So, don’t bike like it’s just a 180km day and then expect to run 42.2km on the back of it. If you have paced well then this mental strength is the final piece of the puzzle. Penticton can save the country! Getting this critical portion of the race wrong will be very costly. Remember to take stock of your fuelling and hydration throughout this area. We guarantee you will. What are the course cut-off times? The return to Penticton is complete. Ironically, it’s hard if you got it right (you are still racing hard). IRONMAN Canada, Penticton, British Columbia. Nestled in the breathtaking Okanagan Valley, The Ratings can be used to compare times from different, center for naval avation techincal training, Estadstica inferencial en SPSS, Buy Smartly With A 40% Discount, warwick hills golf course overhead layout, creative real estate investing & flipping houses courses, virginia veterans dependent education program. 1. ..”. On the same course as Ironman Canada, but only one loop, 70.3 Canada features over 1,200m of climbing. Stay tuned to find out where you’ll swim, bike and run in Penticton next year. A new run course. It’s an absolutely epic start top an Ironman. The final edition of Subaru Ironman Canada will run in Whistler on July 28 and Crompton hopes to see the community send off the event in style. On the same course as Ironman Canada, but only one loop, 70.3 Canada features over 1,200m of climbing. Walking here is very likely the smartest thing you will do on race day. And what an epic sting it is. 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