This is simply called ‘pacing’. Slogging up a hill is hard work. Keep your body relaxed, make the legs do the work. Ironman Canada Bike Course - Distance: 175.48 km - Elevation: 987 hm - Location: Penticton, British Columbia, Canada It is simply a course that most people may not have trained to succeed on. There is a major clue in that last paragraph. Use the one made for a triathlon. Seeing as there is a gun that goes off at the start and a time at the end and you all get placed in a list from fastest to slowest, time is an integral factor in why we do this. P+J is a great bunch of friendly athletes, ready to welcome you on to the team. IRONMAN Foundation entries support our giveback in our race communities around the world, including pandemic-related needs through the IRONAID COVID-19 Support Fund. We specialize in beginner to advanced age group athletes with a focus on consistent athletic progression and injury prevention to ensure consistency and great results. Search Competitions. Z2 to Z3/4. 12 Full-Distance Races in US and Canada Sell Out for 2021; By IRONMAN 12/16/2020, 3:15pm EST ; Hunger to race at an all-time high as athletes seek start lines. If you have the right tri bike for you, a good bike fit, and have actually trained on your tri bike then you will be faster on your tri bike. There is you, the road and your bike. We’d love to have you on board. We all train longer for Ironman. But, there are also a lot of downhills. The impact of the new bike course is quite clear in the distribution of splits. Ironman Canada Bike Course - Länge: 175.50 km - Höhenunterschied: 965 hm - Ort: Penticton, British Columbia, Kanada As suspected with four weeks to go, Whistler was packed with athletes hoping to gain some insight on what this new 140.6 course has in store. The seven minute interval is a reverse ladder, dropping from 55 to 40rpm and then back up again, followed immediately by a 3 min zone 1 shakeout at 95rpm+ (go ‘high’ on the cadence but, – 7 min @ Z3 with each minute at a different cadence – 55 / 50 / 45 / 40 / 45 / 50 / 55 rpm. IRONMAN Canada general registration is officially sold out! The 2020 Ironman Canada course will keep some of it’s most iconic features, beginning with the 3.8K swim in Okanagan Lake. So 10K will be on KVR and everyone off it by dark. PB+J Coach, Claire Young, has provided an example of a low cadence workout below. Same out and back as Peach Classic which unfortunately is cancelled for 2021. BUILD SET (20 mins) One continuous 20 minute set – 2 x 3 min – 2 x 2.5 min – 2 x 2 min – 2 x 1.5 min – 2 x 1 min Each pair to be done as: – Odds: Z2 – Ramp rpm from choice to 100+ – Evens: Choice RPM – build fr. Imagine a 180km course with lots of hills in it! A group for Ironman Canada specific news, information and updates. Keep your body relaxed, make the legs do the work. A long hill is simply a long road at the same effort and a lower cadence. Ironman Canada – Whistler, British Columbia. Podium spots, Age Group wins and Kona World Championship qualifications from our athletes and coaches. 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. You can choose from our monthly Regular, Premium or VIP triathlon coaching programs. PB+J Endurance Coaching is a team of coaches dedicated to your triathlon or run training. We know that factoring in these elements is essential to get the most out of your training and race performances. (Applies to all new starters but we do have limited limited athlete spaces). If you can move your comfortable cadence bandwidth to include lower cadence then you will find the hills become far less of … So, Ironman Canada is no harder. These are outstanding training plans built specifically for you that focus on your goals and pinpoint maximum performance in your key races. Integral to the success of PB+J athletes is the ability to communicate with their coach. Video from a fixed camera along the marathon course at the 2015 Ironman Canada shows Julie Miller, the first finisher in her age group, passing by only once on a two-lap course. What’s the issue? You can push out the same number of watts. Comfort is an issue because you hardly ever ride your tri bike or have not had a bike fit. We start at 55rpm and go LOWER from there! No questions asked. And in Whistler too! Here you can find the overall results of the Ironman Canada 2019. Recently, Thorsten Radde of TriRating.com updated his full distance (Challenge Family and Ironman) course ratings.. Related: 10 reasons to do an Ironman Challenge Madrid (ESP) and Ironman Wales (UK) were at the bottom of the list – considered to be the slowest full distance triathlons.The fastest Ironman course belongs to Ironman Tallinn – followed by Ironman Barcelona (ESP) and Brazil (BRA). This is basically the same for all races. It’s one of the originals and there is incredible history there. If you have a tri bike. Der Ironman Canada ist der Name zweier Triathlon -Wettkämpfe über die Ironman -Distanz in British Columbia. For a rider, the ONLY difference between a hill and flat road is that, on a hill, you are forced to reduce your cadence. Train smart with PB+J Coaching. Yes, the bike course is different from most. A brand new Ironman Canada Run Course 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. If you had trained to ride at 50, 55, 60, 65, 70 rpm cadence and you are pacing yourself appropriately up a hill. A key element that allows us to build a plan that promotes consistency and breeds success. Race Director Christine Cogger has pulled yet another rabbit out of the hat, enabling a bunch of relatively well to do triathletes to haul themselves around the stunning Whistler countryside for a bunch of hours one Sunday in July. Contact us through FACEBOOK or hit the contact button below. After the first split registered at 16:06 minutes per mile, she ran the remainder of the race at a 10:18 minute/mile pace. Even those who say “I just want to finish!” would love to be standing up on the podium having won the race, who wouldn’t. The only differences are that you are going slower, which has no effect on your effort levels, and you can no longer maintain your nice comfortable cadence. Printed in size 8 font, these scenarios were taped to my handle bars so I would know how I was doing against plan throughout the day. Ironman Canada is not a really hard course. Don’t let work or family life derail your training again, with our programs you can simply adapt and move on. Z2 to Z3/4, Time to bring out the thighs with some big gear work. Read More; In Arizona, Triathlon Reimagined ; By Jennifer Ward 11/11/2020, 6:15pm EST ; On October 18, 2020, IRONMAN 70.3 Arizona blazed a new trail for triathlon in a global pandemic. You are effectively showing up with a knife to a gun fight. Time maximized. Remember that previous sentence “..that nice comfortable cadence starts to drop ..”. Statistics; Results; Hawaii Slots; Map / Course; Recent Competitions. Use the tri bike. Because there are athletes looking to really delve into their performance data and truly maximize their training schedule we also have a Premium Coaching Program and VIP Coaching Program that offers even more coach interaction. Who would have thought? Because that’s where they have trained to be. This is not Ironman Canada dependant. The course has never been particularly fast, but this year’s change to the bike route appear to have slowed things even further. All three Triathlon Coaching programs receive the same great benefits from PB+J, the main differences are the amount of coach contact and a premium Training Peaks account. If you can move your comfortable cadence bandwidth to include lower cadence then you will find the hills become far less of an issue. You don’t care what anyone else says, you just want to ride a road bike for some reason. Ironman Canada is not a really hard course. It’s an education. [y_nigel] [ In reply to] Quote | Reply. At IRONMAN California, our goal is to make you go fast on every course you encounter. If you have a bike made for triathlon and one made for road riding. “..that nice comfortable cadence starts to drop ..”. Training consistency. In 2019 athletes will ride from Alta Lake, all the way up Callaghan Valley (last year went up 1/4th) and then go to Daisy Lake, before returning to Whistler. Many first time successes have been upgraded with personal best times in the following years. Check out our analysis of the new IMC Bike Course and also the new IMC Run Course. One epic 180km single loop The return to Penticton is complete. Coaching for all distances of triathlon, running and cycling. A Sting in the Tail Claire was 2nd Overall Female at Ironman Canada. Now they are happy riding 60 – 100. Swimming 3.9km, cycling 180km, and finishing with a 42.2km (full marathon) run will require months of training, peak physical fitness, and steely mental determination. A great way to prepare yourself for the Ironman Canada bike course hills. Download Swim Course PDF All forms of standard communication are catered for, including video calling and online messaging, and a 1 hour?monthly consult ensures we are on track. Her chip did not register again. If you want the inside scoop on Ironman Canada and a specific, customized training program to perfectly match the Penticton course then you’re in the right place. Ironman Canada is my second race analysis of the week. The legendary race returns to its roots. For those with power meters focus on feel, the very low cadence may not quite gel with your power zones. Unlike other triathlon coaching courses, the IMU™ program is 100% online, and accessible from your computer or tablet, accessible from your computer or tablet. Ironman Champion, Linsey Corbin, trains on the Ironman Canada course as she prepares for the 2017 race. Ironman Canada 2010. Ironman Canada 2013 Bike Course - Länge: 178.00 km - Höhenunterschied: 998 hm - Ort: Whistler, British Columbia, Kanada Who would want that? A weekly suite of indoor / outdoor workouts focussed on the areas you need to ensure your best triathlon performance. Ironman Canada is no harder. Think about that for a moment. If you have questions or ready to get going with your training, we’d love to hear from you. You slow down. 9th in her AG at the Kona World Championships and is a multi time Kona and 70.3 Qualifer. All at Z3 effort. Where’s is the difficulty? Much of the course is concentrated in Whistler Valley giving spectators more opportunities to support the athletes as they make their way through the bike. Quote Reply. The single loop course will feature a rolling start and is historically wet suit legal. The thought process behind Ironman Canada being harder is based on the premise that hills are harder. ?9th in her AG at the Kona World Championships and is a multi time Kona and 70.3?Qualifer. That’s the deal. * Money Back Guarantee - If you are not entirely satisfied after the first month you can cancel your coaching and get your money back. View the weekly plan online and receive daily workouts emailed direct to your inbox. The race typically starts at 7:00am; the mandatory swim cut off for the 2.4-mile (3.86 km) swim is 9:20am (2 hours 20 minutes), the mandatory bike cut off time is 5:30pm (8 hours 10 minutes), and the mandatory marathon cut off is midnight (6 hours 30 minutes). Often to a level that you have not trained to ride and are not comfortable riding. Most triathletes are pretty terrible at this. This workout mixes up some solid low cadence work in Z3. Dec 10, 20 20:31 Post #19 of 37 (936 views) Yes KVR. Because Ironman is a long race. Drop down the gears and that nice comfortable cadence starts to drop. We’ll provide a fully customized training plan specific to your goals, ability and lifestyle, giving you the sessions you need to ensure you hit your target races as strong as you can be. Enough to build up some intensity in the legs but not tax the cardio or respiratory too much. It is simply a course that most people may not have trained to succeed on. Short hills are not too bad, but the long ones are draining. 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. The program consists of an initial 1-1 session with your coach to work out your goals, look at how the training will fit into your lifestyle and establish a current training load. It’s the same you, the same road and the same bike that you were on when it was flat. The new routes will be concentrated in the Whistler Valley giving spectators more opportunities to cheer on athletes as they pass through the mountain vistas and allowing for an immersive Whistler experience. Let’s get one thing out of the way. Re: Ironman Canada Run Course? From the lake shore of Penticton, to Kona and beyond. 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. You have xx wats to spend, you have 180kms to ride. The new bike course details have been released. Whether you are time crunched, or have a ton of training availability, we match your coaching hours to you. That, right there, is the issue. We put out money where our mouth is. Ironman Canada Bike Course: What to Expect Prior to the race, I broke the course into five sections, and developed three different time and speed scenarios. So, we don’t slow down as much overall, because the descents are very fast which balances out the ascents quite a lot, which are slow. The swim course takes place in beautiful Lake Okanagan. But if they don’t make you significantly slower (a little, but not enough to cause concern); and you can adjust your pace accordingly. Canada drew a field of around 1500 athletes for the standard allocation of 40 age group Kona slots. Unlike many other coaching programs, we know that life happens, that’s why you will find flexibility built into each weeks training, along with the education to know when, how and why to make changes. All at Z3 effort. 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. The bike will keep its famous single 180K loop with the scenic climb up and over Richter pass. We also build in flexibility, alongside the skills to adapt so that you can adjust on the fly. Stay tuned to find out where you’ll swim, bike and run in Penticton next year. This set is 40, 50 or 60 minutes long, depending on whether you run through 4, 5 or 6 times4 to 6 x – 7 min @ Z3 with each minute at a different cadence – 55 / 50 / 45 / 40 / 45 / 50 / 55 rpm – 3 min ZONE 1 at over 95 rpm – 1 min spin Z1 choice rpm easy as a rest, Claire is currently accepting more athletes for online coaching. Athletes will start at the Peach at Rotary Beach, swimming a clockwise loop and finishing at Okanagan Lake Park. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. And guess what, there is plenty of low cadence riding at Ironman Canada. You are effectively showing up with a knife to a gun fight. Ironman Canada began in Penticton over thirty years ago, at a time when there were only eight Ironman events worldwide. Stress free. Hills seem to be a great cause of concern for athletes. I did some digging into this, looking at data from various athletes. Our friends at BlueSeventy headed up to Whistler, Canada, last weekend for some hefty training and course recon on the new Ironman Canada course, which will debut Aug. 25. 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. Here are some reasons to ride a road bike. Athletes that are registered for the 2020 race will receive an … However, we all have a pretty good idea that we need to spread our total power output over the whole bike course. We all should be training low cadence for Ironman Canada. Claire Young (M.D.) ... All Competitions. This is definitely a ‘leg building’ workout, dropping all the way down to 40rpm cadence. Every race starts with a goal. Hills do not cause as much slowdown for age groupers as you might think. 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. Each PB+J athlete has a plan customized to suit their specific goals and lifestyle. If you want a female coach who knows what it takes to get the most out of your training time, check out our ‘why choose P+J’ page and contact us today. MAIN (40-60 mins) Time to bring out the thighs with some big gear work. Claire was 2nd Overall Female at Ironman Canada. We want you to feel the acceleration from a downriver swim, embrace the power on an ultra-flat bike course and be inspired from the crowds of cheering spectators. As mentioned above, Ironman Canada has changed their bike course – moving from a three-loop course to a two-loop course. ironman canada facebook page says run course will be posted tomorrow included a drone video on the KVR (I think?????) We start at 55rpm and go LOWER from there! Her time raised some suspicion and put her on the radar among competitors and teammates both because of the missing tracking and because of her run time. The IRONMAN Coaching Certification Program is designed to meet the busy schedule of coaches. Yes, it may take slightly longer. Amanda finished the swim and the bike without issue. A historical photo from the race. If you have a triathlon bike, have trained on a triathlon bike, paid to enter the Ironman Canada triathlon, started the triathlon that day, completed the triathlon swim, are about to grab your bike off a rack to do the bike portion of a triathlon and and suddenly have an urge to ride a bike designed for a sport other than a triathlon there has to be some serious questions asked about your build up to the race! By Let's Do This, November 5, 2019 The Full or Ironman distance triathlon is the ultimate feat of multisport endurance. So confident, that if you don’t feel that PB+J Coaching is the right fit for you we’ll refund your full month fee. A one-on-one evaluation where we establish your training history, goals and schedule. No high intensity intervals, just a focus on strength and a smooth pedal stroke. Consistency breeds success and we give you the tools to be consistent, whatever your lifestyle. Title: IRONMAN Course Map IM Canada Bike 2018_web Created Date: 1/10/2018 10:26:31 AM By the end of this article, I hope that you will have a slightly different view on tackling the grades. IronMan Canada Running Course - Länge: 21.69 km - Höhenunterschied: 198 hm - Ort: Whistler, British Columbia, Kanada Hills. We are pleased to confirm, that the 2021 IRONMAN Canada-Penticton triathlon will take place on August 29, 2021. Because Ironman Canada is a race with lots of low cadence. We’re confident you’ll love the coaching. Enjoy! Earlier this year, IRONMAN Canada announced a new bike course for this year’s edition. A steeper hill simply means even less cadence. If you want a female coach who knows what it takes to get the most out of your training time, check out our ‘why, – Odds: Z2 – Ramp rpm from choice to 100+, – Evens: Choice RPM – build fr. 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. She was picked up out of the bike transition and registered a time of 36:52 at the 2.3-mile run split (16:06 per mile split). Anyone who tells you otherwise, within the remit of a triathlon race where the goal is to finish faster, is categorically wrong. No high intensity intervals, just a focus on strength and a smooth pedal stroke. Time matters. Of course, this feat of political wrangling aside, there are some that remain unconvinced. Ironman Canada 2019. So. If you do not care about time then great, use whatever you like. A full money back guarantee. IRONMAN has announced new routes for the 2018 Subaru IRONMAN Canada and Subaru IRONMAN 70.3 Canada bike courses taking place on July 29, 2018 in Whistler, British Columbia. Shocking. The classic IMC bike course has remained. The course skirts Lakeshore and utilizes the gradual uphill and downhill of Main Street, stopping short of Skaha Lake. For those with power meters focus on feel, the very low cadence may not quite gel with your power zones. Whatever your goals, we have the knowledge and experience to get you there. We’ll get you up and running and provide a full month coaching plan. The mental reward of speed diminishes too, you are putting in the same effort, maybe even more effort, but you are not getting as much for it. It’s not just coaching. Ironman Canada is back home and athletes have universally stamped their approval, selling out the race within 24 hours of general opening. Low cadence training over the winter months will be a huge advantage and there is still plenty of time to gain these benefits. No longer are they only happy riding at 85-90rpm. Customized to you, week by week. For most athletes the Regular Coaching Program is a great option. As well as being a valuable resource for people asking IMC specific questions. Course maps for 2021 IRONMAN Canada will be released on Friday! ⚠️ RACE UPDATE ⚠️ As previously communicated, the IRONMAN Canada-Penticton triathlon cannot take place in 2020. – 1 min spin Z1 choice rpm easy as a rest, new bike course details have been released. Usually, the same amount because, guess what, we usually have to get back to the same place we started; or at least pretty close to it. Not only is it a quick and effective way to gain strength but we are changing where they are comfortable riding. Claire is currently accepting more athletes for online coaching. PB+J uses Training Peaks, the world’s premier scheduling and analysis software for triathlon, running and cycling endurance athletes, allowing you to view your schedule and track your progress. In fact, it is arguably a little easier than the original Whistler course. But the course is simply not that difficult. The result list contains athlete information, ranks, finish and split times. Her total pace for the r… The PB+J team has a long history of success at Ironman Canada. is no stranger to the IM and IM70.3 podiums. The seven minute interval is a reverse ladder, dropping from 55 to 40rpm and then back up again, followed immediately by a 3 min zone 1 shakeout at 95rpm+ (go ‘high’ on the cadence but no bouncing on the saddle). This low cadence training will allow you to be far more comfortable on hills, reduce muscle fatigue and should form a reasonable part of winter training for all triathletes, even those not planning on riding a hilly race course. 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. Our athletes will have done plenty of low cadence training over the winter. rhys. So, it may take a bit longer, which means we might marginally adjust our pacing; discussed previously. The idea of a triathlon, especially Ironman, is to somewhat spread your effort out over the course. You can still register through a TEAM IMF fundraising entry or an IRONMAN Community Fund entry. In most triathlons we have hills going up, on some courses like Whistler there is a lot of altitude gain.