It’s mainly downhill from here. Keep your stride short and efficient, limit your losses. Keep your stride short and try to reduce as much pounding energy as possible. A red carpet of negative grade  welcomes you all the way through town. 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. Any Ironman run is all about what strength you have left; you are highly unlikely to be hitting any upper cardio limits. 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 . 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. c) Lori Bowden. 22 km – This is, historically, one o the most iconic run sections in the history of Ironman. 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. Use it in the race. Penticton’s lakeshore has seen dreams realized and broken  since 1983. 12.5km – At this stage you will have passed most of the downtown stores and spectators that buoyed your early pace. Many people have enough left physically, but no longer have the emotional will to continue. 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. When you get back to Riverside Drive you turn left again and turn around before you hit the highway. Get it right, and you’ll be putting some serious ground on several of your competitors. The return to Penticton is complete. Our PB+J Coaching Motto is “.. Don’t F@#k It Up! -- By Raymond Britt I've finished Ironman Canada three times, and got to know the bike course quite well. Ironman Canada remained in Penticton until 2012, at which time the race became Challenge Penticton. Race Course: Even if you’re not considering racing, it’s worth dwelling on just how intense the Ironman Canada course is. Most people aren’t over lactate threshold when they fall apart. 16K likes. It’s time to evaluate exactly where you are at from an energy perspective and also from a strength perspective. Penticton will be the only Ironman in western canada and Ironman will keep the old classic one loop bike course. The classic IMC bike course has remained. 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. Remember to take stock of your fuelling and hydration throughout this area. Led by LifeSport Executive Coach, Dan Smith. ..”. This is categorically not the time to let emotions run high and your hero complex kick in. Glad you walked the first bit now? Think of your long training rides. Very little shade, if any, and being away from the lake means you’ll not benefit from the lake breeze, if any. You can find maps, descriptions and pro-tips on the Ironman website too. You will likely see people try and run this and, if you are walking, you will lose very little time against them. The traditional single-loop swim and bike courses, along with the out-and-back run served up a variety of sights and challenges. It’s the sum of the previous parts. We think you’ll love it. This section can be hot and exposed. Get back to me when you have! Get your head together, start slower than you anticipate your average pace will be, and focus. Your initial kilometre is pancake flat. Focus on your hydration. A route the I never liked when Challenge Penticton took over the course. The Ironman run is all about strength. We guarantee you will. It’s one of the originals and there is incredible history there. 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. Safety obligations have moved on. d) Daniela Ryf On-Course Nutrition. 42.2km – Congratulations. This may not be the run course you were looking for. 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. The City of Penticton has changed. 2. Contact us.]. 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. Last week I had the opportunity to ride for the first time, and race, the new Ironman Canada bike course in Whistler, BC. Any shortfall can be accounted for prior to heading out for the second loop. 5 km – At 5km you are at the highest point of the run course and the entire route is easier from here on in. Thankfully, no Vancouver Hill this time. I averaged 198W, with NP of 210W, at Penticton for a bike split of 5:56. This course is most popular for those seeking a personal best, as it is one of the flattest Ironman routes on the circuit. Under no circumstances should you be chasing a goal pace, you have to accept the gradual climb and adjust pace accordingly. “.. This may be unwise. It takes a considerable amount of power to generate a 10 to 15 minute reduction on the bike. . The gradual hill on both the outward and return journey requires an honest reflection on your effort levels. In fact. It’s going to be an iconic badge of honour amongst Ironman athletes. In fact. Exceptional report. Laws have changed. Penticton can save the country! Calgary blew the Olympics! We guarantee you will. Our Penticton 2021 Program is customized to you, the Ironman Canada course and your work, family life and social life. 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 – The back half of any Ironman Course is really the end of the equation. Join the PB+J Squad and we’ll refund your money if you aren’t 100% … 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. 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. You just crossed the legendary Penticton finish line. Ironically, it’s hard if you got it right (you are still racing hard). It being such a new course, there really isn't a whole lot of information to go around on it. Well, have you done IMC and Vancouver Hill? 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 still uphill, but a lot shallower than Vancouver Hill. It's incredibly inspiring," he said. If you have any coaching or course questions please CONTACT US. Let’s make one thing clear. . 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. 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 will be a great limiter. Be honest. PB+J COACHING TIP – This Vancouver Hill and KVR section is all about limiting losses. The traditional single-loop swim and bike courses, along with the out-and-back run serves up a variety of sights and challenges. At Calgary 70.3 my bike split was 2:25. But, if it's not going to be the classic bike loop bike and run courses, I'll pass. 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. Anyone genuinely surveying the issues can only really come to one conclusion. The more valuable the goal, the more you are likely to achieve. Course -General. Bring back Ironman Canada to its rightful place. 10 km – You are back at the start, Vancouver Hill is done, for this year at least. – Think you are out of the woods? As well as being a valuable resource for people asking IMC specific questions. Keep your HR as low as possible. 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! Any energy you save here will reap dividends when you are cruising efficiently along on the flat section. 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. This is another area where short  lived gains have a long term impact in your run performance. 15 km – You get a small amount of flat to steady your nerves, before hitting the turnaround point at circa 16km. Select Language. Or it’s easy if you got it wrong (you’re run walking or just walking). Your legs no longer respond to input from you, they are doing their own thing now. Be smart. Select Language. 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. IRONMAN Canada-Penticton Penticton, British Columbia . 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. 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. 3) Who held the female pro bike course record for 16 years 1992-2008? 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. Like any long term absenteeism there are changes to be assimilated and adjustments to be made. [Questions? 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. Even then, I would dial back the walk speed. [Questions? It’s an absolutely epic start top an Ironman. Stay efficient and pay very good attention to your effort levels here. Compromises to be borne and expectations to be adjusted. (Bonus if you can name the person who broke the record and what year.) 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. Course maps for 2021 IRONMAN Canada will be released on Friday! No? The climb up and out of Penticton is not steep, but very gradual. 1. It was eight years before Ironman Canada returned to Penticton. They just have nothing left in their legs. [Questions? Hopefully you will have paced based on how you feel with a little comfort zone thrown in. a) Julianne White. 1. August 29, 2021. Save your beans for the second loop downhill as you head to the finish line. 38km – The bliss of seeing the finish line is fleeting. If you can, on the bike, always think about the second half of the run. Ironman staff was in town yesturday to present the negotiated contract to the city with details of what will happen. Visualize this part of the race. It’s the bigger, badder, nastier punk sister of Kona’s Palani Road. We break down the Run Course Preview into 4 Segments: Vancouver Hill & KVR | Main Street | Lakeshore | Lap Two. Stay efficient and pay very good attention to your effort levels here. Neighborhoods have changed. Hear what the Penticton community has to say about the return of IRONMAN Canada. Join the PB+J Squad and we’ll refund your money if you aren’t 100% satisfied aftert the first month. Down hill running can have a significant impact on your strength. 0 km – Suck it up kids. 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. Glad you walked the first bit now? The next 4km, despite being fuelled by spectator support, will seem infinite. Angels sing. And what an epic sting it is. ... who helped create the curriculum for our IRONMAN U Nutrition Course. 26 km – At around 26km your second loop of Main Street and Lakeshore begins. From here it is simply a reverse journey, making a small left/right dogleg to drop you neatly onto Lakeshore. Ironman Canada is back home and athletes have universally stamped their approval, selling out the race within 24 hours of general opening. A short left through a cul-de-sac and you’ll be motoring up the scenic KVR Trail with lake and vineyard views. Friends, family …. A soon to be iconic Sting in the Tail. This is categorically not the time to let emotion run high and your hero complex kick in. 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