Half Ironman Race Simulation Workout and Pot Luck BBQ

Saturday July 28, 2007

July 25, 2007

Hi everyone,

Some clarifications and updates about this Saturday's Half Ironman simulation workout (full details listed below):

1. Everyone is welcome to participate in all or part of the workout. There is no charge, and all you need to do is show up. Distances are adjustable, but the minimum ride loop is 65km. If simply riding 65km is a big endurance challenge for you, then consider joining us and starting the ride while others are swimming, then taking advantage of mutual encouragement as you see each other on the course.

2. For those who have volunteered to help out - thanks! We are still looking for a few others to help out at the transition area aid station and the run aid station. If you have a canoe or kayak and are willing to paddle alongside swimmers during the swim, even better. If anyone feels like taking pictures of the event, that would be awesome too.

3. For those participating in a Half Ironman this summer, I highly recommend preparing for Saturday like you would a race, complete with your planned nutrition, racing outfit, and race-specific equipment (eg. race wheels) if applicable. The exception is that unlike the race, there will be no aid stations on the bike course so you need to bring all nutrition and water for your ride with you (there WILL be aid stations on the run with gatorade endurance, cola and water).

4. The bike ride is self-supported. That is, we are all on our own in terms of nutrition and mechanical support. That said, riders are encouraged to help out if they come upon another rider with a mechanical breakdown they are having trouble with.

5. I encourage everyone to look over the course maps before Saturday (links below) so they know the course in advance. For the cycling options, estimate how far you will ride in 3:00-3:15 to determine which extensions to add to the 65km basic loop.

6. If you plan to come to the post-workout BBQ, let me know. In terms of what to bring, I plan to have burgers, sausages, veggie burgers and juice and pop. If you are interested in having steaks, let me know and we can arrange that. If people could bring salads or dessert items that would be perfect! Also, this event is BYOB.

Any other questions? Feel free to call me at (705) 919-7162 or email me at mike@discomfortzone.com.

Mike

Half Ironman Race Simulation Workout and Pot Luck BBQ

Saturday July 28, 2007

Come join the Discomfort Zone Tri Team at Nepahwin Park in Sudbury, Ontario for a Half Ironman race simulation workout this Saturday, July 28. This FREE event is perfect for anyone training for a long endurance event such a Half Ironman or for those just looking to test their strength and endurance. Several distance options exist for athletes of varying abilities to extend their personal limits in a challenging and fun environment.

After the workout, join other participants, volunteers and their families for a Pot Luck BBQ at Coach Mike's house and swap war stories over some well earned food and drinks!

Looking for Volunteers: We are looking for 6-8 volunteers to help staff aid stations during the run portion of this workout. If you or someone you know can help, please let us know!

Details are below. If you are considering coming from out of town to do this workout, a homestay can be arranged. For more information, contact Mike Coughlin at mike@discomfortzone.com

Live your dreams!

Mike

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Date: Saturday, July 28

Location: Nepahwin Park off Paris St., Sudbury, Ontario

Schedule:

6:15am – Arrival and race gear setup

7:00am – Swim start

7:45 – All athletes start bike ride together and ride out of town together. Once onto Big Nickel Mine Road, athletes are expected to spread out and ride at least 7m apart like in a triathlon.

10:45-11:00am – Arrival in T2, depart on the run

12:00-12:30pm – Finish at Nepahwin Park, optional post workout dip in the lake

2pm – BBQ at Coach Mike's place, 276 Wilson St. (by the aid station on the run course), phone: 919-7162

Swim Course: The swim is around the first island and back (approximately 2250m, follow link below). If you are still on your way out at 19min, turn around and swim back.

Swim Course: http://www.gmap-pedometer.com/?r=1150082

Bike Course: The bike course consists of a 65 loop with 3 extension options (follow links below). Riders can choose to ride anywhere from 65-100km and should try to finish between 3:00 and 3:15 ride time, adding or cutting short the optional sections as required. The bike ride is unsupported , meaning you are responsible for your own nutrition and mechanical support.

Bike Course (basic loop): http://www.gmap-pedometer.com/?r=1146828

Bike Course (Nortwest Bypass Extension): http://www.gmap-pedometer.com/?r=1146848

Bike Course (Long Lake Extension): http://www.gmap-pedometer.com/?r=1146878

Bike Course (17-69 Extension): http://www.gmap-pedometer.com/?r=1146889

Run Course: The run course is a 4.5km loop with an aid station at each end (follow link below). Gatorade, pepsi and water will be at the aid stations to help simulate the race environment. This is where the result of your pacing and nutrition on the bike will make itself known. Those preparing for a Half Ironman are encouraged to complete 3 laps at goal race pace.

Run Course: http://www.gmap-pedometer.com/?r=1146909

BBQ: After the workout is over, all participants, volunteers and their families are invited to a Pot Luck BBQ at Coach Mike's house (276 Wilson St. in LoEllen) where we can share stories from our day. Please RSVP to me at mike@discomfortzone.com or 705-919-7162 if you plan to attend.

 

 

Mike Coughlin
Coach/Mentor
The Discomfort Zone
'Where true potential is discovered'

mike@discomfortzone.com
www.mikestriadventure.ca