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