You are effectively showing up with a knife to a gun fight. A group for Ironman Canada specific news, information and updates. Ironman Champion, Linsey Corbin, trains on the Ironman Canada course as she prepares for the 2017 race. This is simply called ‘pacing’. We’re confident you’ll love the coaching. * Money Back Guarantee - If you are not entirely satisfied after the first month you can cancel your coaching and get your money back. 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. You don’t care what anyone else says, you just want to ride a road bike for some reason. Der Ironman Canada ist der Name zweier Triathlon -Wettkämpfe über die Ironman -Distanz in British Columbia. Statistics; Results; Hawaii Slots; Map / Course; Recent Competitions. Earlier this year, IRONMAN Canada announced a new bike course for this year’s edition. 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. Who would want that? 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). 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. Drop down the gears and that nice comfortable cadence starts to drop. Hills seem to be a great cause of concern for athletes. Amanda finished the swim and the bike without issue. Our athletes will have done plenty of low cadence training over the winter. (Applies to all new starters but we do have limited limited athlete spaces). Claire was 2nd Overall Female at Ironman Canada. Ironman Canada began in Penticton over thirty years ago, at a time when there were only eight Ironman events worldwide. 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! You slow down. You can choose from our monthly Regular, Premium or VIP triathlon coaching programs. 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. No high intensity intervals, just a focus on strength and a smooth pedal stroke. Podium spots, Age Group wins and Kona World Championship qualifications from our athletes and coaches. The result list contains athlete information, ranks, finish and split times. Claire was 2nd Overall Female at Ironman Canada. As well as being a valuable resource for people asking IMC specific questions. 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. These are outstanding training plans built specifically for you that focus on your goals and pinpoint maximum performance in your key races. By the end of this article, I hope that you will have a slightly different view on tackling the grades. ironman canada facebook page says run course will be posted tomorrow included a drone video on the KVR (I think?????) That, right there, is the issue. It’s the same you, the same road and the same bike that you were on when it was flat. 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. 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. Use the one made for a triathlon. Time matters. – 1 min spin Z1 choice rpm easy as a rest, new bike course details have been released. As mentioned above, Ironman Canada has changed their bike course – moving from a three-loop course to a two-loop course. Unlike other triathlon coaching courses, the IMU™ program is 100% online, and accessible from your computer or tablet, accessible from your computer or tablet. For those with power meters focus on feel, the very low cadence may not quite gel with your power zones. What’s the issue? Slogging up a hill is hard work. Ironman Canada Bike Course - Länge: 175.50 km - Höhenunterschied: 965 hm - Ort: Penticton, British Columbia, Kanada 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. 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. It’s an education. The bike will keep its famous single 180K loop with the scenic climb up and over Richter pass. 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. Integral to the success of PB+J athletes is the ability to communicate with their coach. Ironman Canada 2019. Because that’s where they have trained to be. Imagine a 180km course with lots of hills in it! Athletes will start at the Peach at Rotary Beach, swimming a clockwise loop and finishing at Okanagan Lake Park. MAIN (40-60 mins) Time to bring out the thighs with some big gear work. There is a major clue in that last paragraph. A full money back guarantee. Who would have thought? ⚠️ RACE UPDATE ⚠️ As previously communicated, the IRONMAN Canada-Penticton triathlon cannot take place in 2020. 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. The PB+J team has a long history of success at Ironman Canada. 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). Time maximized. IRONMAN Canada general registration is officially sold out! Whatever your goals, we have the knowledge and experience to get you there. For those with power meters focus on feel, the very low cadence may not quite gel with your power zones. It is simply a course that most people may not have trained to succeed on. Download Swim Course PDF Ironman Canada is back home and athletes have universally stamped their approval, selling out the race within 24 hours of general opening. 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. The single loop course will feature a rolling start and is historically wet suit legal. 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. For most athletes the Regular Coaching Program is a great option. Don’t let work or family life derail your training again, with our programs you can simply adapt and move on. “..that nice comfortable cadence starts to drop ..”. But the course is simply not that difficult. If you have questions or ready to get going with your training, we’d love to hear from you. 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. 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. In most triathlons we have hills going up, on some courses like Whistler there is a lot of altitude gain. Claire Young (M.D.) 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 workout mixes up some solid low cadence work in Z3. If you had trained to ride at 50, 55, 60, 65, 70 rpm cadence and you are pacing yourself appropriately up a hill. It’s not just coaching. Her total pace for the r… The impact of the new bike course is quite clear in the distribution of splits. 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. Keep your body relaxed, make the legs do the work. Customized to you, week by week. We start at 55rpm and go LOWER from there! 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. 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. 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. By Let's Do This, November 5, 2019 The Full or Ironman distance triathlon is the ultimate feat of multisport endurance. Ironman Canada Bike Course - Distance: 175.48 km - Elevation: 987 hm - Location: Penticton, British Columbia, Canada We know that factoring in these elements is essential to get the most out of your training and race performances. So, Ironman Canada is no harder. Ironman Canada – Whistler, British Columbia. Ironman Canada 2013 Bike Course - Länge: 178.00 km - Höhenunterschied: 998 hm - Ort: Whistler, British Columbia, Kanada 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. 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. 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. But if they don’t make you significantly slower (a little, but not enough to cause concern); and you can adjust your pace accordingly. 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. So 10K will be on KVR and everyone off it by dark. You can push out the same number of watts. We start at 55rpm and go LOWER from there! At IRONMAN California, our goal is to make you go fast on every course you encounter. Ironman Canada is no harder. The course skirts Lakeshore and utilizes the gradual uphill and downhill of Main Street, stopping short of Skaha Lake. We all train longer for Ironman. 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. Canada drew a field of around 1500 athletes for the standard allocation of 40 age group Kona slots. If you do not care about time then great, use whatever you like. We also build in flexibility, alongside the skills to adapt so that you can adjust on the fly. And in Whistler too! 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. A historical photo from the race. However, we all have a pretty good idea that we need to spread our total power output over the whole bike course. is no stranger to the IM and IM70.3 podiums. This is not Ironman Canada dependant. Each PB+J athlete has a plan customized to suit their specific goals and lifestyle. If you can move your comfortable cadence bandwidth to include lower cadence then you will find the hills become far less of an issue. We are pleased to confirm, that the 2021 IRONMAN Canada-Penticton triathlon will take place on August 29, 2021. A Sting in the Tail A key element that allows us to build a plan that promotes consistency and breeds success. All at Z3 effort. If you can move your comfortable cadence bandwidth to include lower cadence then you will find the hills become far less of … Of course, this feat of political wrangling aside, there are some that remain unconvinced. Shocking. Here you can find the overall results of the Ironman Canada 2019. Train smart with PB+J Coaching. Title: IRONMAN Course Map IM Canada Bike 2018_web Created Date: 1/10/2018 10:26:31 AM Course maps for 2021 IRONMAN Canada will be released on Friday! We put out money where our mouth is. Because Ironman is a long race. That’s the deal. You can still register through a TEAM IMF fundraising entry or an IRONMAN Community Fund entry. Comfort is an issue because you hardly ever ride your tri bike or have not had a bike fit. It’s one of the originals and there is incredible history there. [y_nigel] [ In reply to] Quote | Reply. Where’s is the difficulty? Contact us through FACEBOOK or hit the contact button below. 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. Ironman Canada 2010. Coaching for all distances of triathlon, running and cycling. Stay tuned to find out where you’ll swim, bike and run in Penticton next year. The new bike course details have been released. 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. But, there are also a lot of downhills. A great way to prepare yourself for the Ironman Canada bike course hills. Training consistency. ?9th in her AG at the Kona World Championships and is a multi time Kona and 70.3?Qualifer. 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. 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. ... All Competitions. In fact, it is arguably a little easier than the original Whistler course. 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). Enjoy! Re: Ironman Canada Run 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. Because Ironman Canada is a race with lots of low cadence. I did some digging into this, looking at data from various athletes. Whether you are time crunched, or have a ton of training availability, we match your coaching hours to you. IronMan Canada Running Course - Länge: 21.69 km - Höhenunterschied: 198 hm - Ort: Whistler, British Columbia, Kanada The swim course takes place in beautiful Lake Okanagan. The course has never been particularly fast, but this year’s change to the bike route appear to have slowed things even further. Remember that previous sentence “..that nice comfortable cadence starts to drop ..”. 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. Use the tri bike. Stress free. Many first time successes have been upgraded with personal best times in the following years. Ironman Canada is not a really hard course. All at Z3 effort. 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. The idea of a triathlon, especially Ironman, is to somewhat spread your effort out over the course. If you have a bike made for triathlon and one made for road riding. 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. No longer are they only happy riding at 85-90rpm. The IRONMAN Coaching Certification Program is designed to meet the busy schedule of coaches. Most Ironman events have a limited time of 16 or 17 hours to complete the race, course dependent. The legendary race returns to its roots. Z2 to Z3/4, Time to bring out the thighs with some big gear work. View the weekly plan online and receive daily workouts emailed direct to your inbox. Here are some reasons to ride a road bike. Search Competitions. Same out and back as Peach Classic which unfortunately is cancelled for 2021. This is definitely a ‘leg building’ workout, dropping all the way down to 40rpm cadence. Think about that for a moment. 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. We’d love to have you on board. 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. 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. There is you, the road and your bike. Athletes that are registered for the 2020 race will receive an … 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. Ironman Canada is my second race analysis of the week. PB+J Coach, Claire Young, has provided an example of a low cadence workout below. 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. 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. 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. Every race starts with a goal. PB+J Endurance Coaching is a team of coaches dedicated to your triathlon or run training. Claire is currently accepting more athletes for online coaching. Z2 to Z3/4. A long hill is simply a long road at the same effort and a lower cadence. If you have a tri bike. Let’s get one thing out of the way. 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. Hills do not cause as much slowdown for age groupers as you might think. One epic 180km single loop The return to Penticton is complete. 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. 9th in her AG at the Kona World Championships and is a multi time Kona and 70.3 Qualifer. Not only is it a quick and effective way to gain strength but we are changing where they are comfortable riding. We’ll get you up and running and provide a full month coaching plan. We all should be training low cadence for Ironman Canada. Check out our analysis of the new IMC Bike Course and also the new IMC Run Course. Consistency breeds success and we give you the tools to be consistent, whatever your lifestyle. This is basically the same for all races. 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. Short hills are not too bad, but the long ones are draining. Enough to build up some intensity in the legs but not tax the cardio or respiratory too much. A steeper hill simply means even less cadence. A weekly suite of indoor / outdoor workouts focussed on the areas you need to ensure your best triathlon performance. Yes, the bike course is different from most. Low cadence training over the winter months will be a huge advantage and there is still plenty of time to gain these benefits. Ironman Canada is not a really hard course. For a rider, the ONLY difference between a hill and flat road is that, on a hill, you are forced to reduce your cadence. No high intensity intervals, just a focus on strength and a smooth pedal stroke. 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). 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. Now they are happy riding 60 – 100. Quote Reply. You have xx wats to spend, you have 180kms to ride. Anyone who tells you otherwise, within the remit of a triathlon race where the goal is to finish faster, is categorically wrong. 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. Her chip did not register again. So, it may take a bit longer, which means we might marginally adjust our pacing; discussed previously. 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. Dec 10, 20 20:31 Post #19 of 37 (936 views) Yes KVR. 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. The classic IMC bike course has remained. rhys. Most triathletes are pretty terrible at this. No questions asked. You are effectively showing up with a knife to a gun fight. So. A one-on-one evaluation where we establish your training history, goals and schedule. Often to a level that you have not trained to ride and are not comfortable riding. And guess what, there is plenty of low cadence riding at Ironman Canada. Hills. Keep your body relaxed, make the legs do the work. It is simply a course that most people may not have trained to succeed on. Yes, it may take slightly longer. The 2020 Ironman Canada course will keep some of it’s most iconic features, beginning with the 3.8K swim in Okanagan Lake. The thought process behind Ironman Canada being harder is based on the premise that hills are harder. Low cadence for Ironman Canada is a lot of altitude gain are harder giveback our! Thought process behind Ironman Canada is a multi time Kona and beyond 24 hours of general opening hours complete... Most out of your training again, with our programs you can simply adapt and move on in British.! To include lower cadence gel with your power zones training and race performances gears that! One-On-One evaluation where we establish your training again, with our programs you can still register a... Receive an … a group for Ironman Canada long hill is simply a course that most people may quite... 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