|RACE DATE: JULY 22, 2018|
|Friday, July 21, 2017|
|2:00 pm||Expo Opens; and Race Packet Pickup Begins|
|2:00 pm||Race Briefing I|
|4:00 pm||Race Briefing II|
|6:00 pm||Race Briefing III|
|7:00 pm||Expo Closes|
|Saturday, July 22, 2017|
|9:00 am||Expo Opens; and Race Packet Pickup Begins|
|9:00 am||Race Briefing I|
|10:00 am||TTF Gold Member Event|
|11:00 am||Race Briefing II|
|12:00 pm||Mandatory and Only Race Briefing for the Triathlon Ontario Cup Series Races|
|12:00 pm||Swim Course
|2:30 pm||Race Briefing III|
|4:00 pm||Race Briefing IV|
|4:30 pm||Expo Closes|
|Sunday, July 23, 2017|
|5:30 am||Transition Opens for Olympic Distance Race|
|6:50 am||RACE - Olympic Distance Race Starts|
|8:00 am||Transition Opens for Sprint Distance Races|
|9:20 am||RACE - Triathlon Ontario Cup Series Races Start|
|9:25 am||RACE - Age Group Draft Legal Sprint Race Starts|
|9:30 am||RACE - Sprint Distance Race Starts|
TRAINING: So Where Do I Start?
Start with the end in mind (thank you Steven Covey and your “7 Habits of Highly Effective People)”. By planning your season with one race you can apply a work-back schedule from where you want to be to where you are today.
The bread and butter of your training is how you fill those individual workouts.
As discussed in the “progressive overload” section, no plan should be as simple as – just go out there and do it. Each workout should have a focus, whether it is to build strength, power, speed, efficiency etc. Without the use of scientific data like a HR monitor or power meter to illustrate my point, I would keep things simple by assigning a number to each workout which refers to your perceived exertion (1 being I’m asleep and 10 being I can’t take one more step). BY NO MEANS SHOULD YOU RUN THE ENTIRE WORKOUT AT THIS EFFORT. As a rule of thumb work your way up to the middle third of the assigned workout at this pace, using the first third as easy warm up and last third as a super easy cool down.
*Note – I typically suggest LONG RUN days are only at 5/10 effort. Keep it relaxed and easy – almost embarrassingly slow! Although you may not feel the burn, I promise you your body is adapting to the stress.
I usually schedule rest days after the long run day (all that pounding really adds up). Although you should take at least one day a week to do nothing but chill, you can still use that time effectively by doing something restorative like massage or a stretching class. If your schedule only dictates 5 days a week to train, you could, for example, add a Thursday run to a Wednesday workout (thus freeing up another rest day on Thursday). Ultimately, this type of rearrangement, will set you up well for “brick” workouts, that typically would start in Week 7 of a basic sprint triathlon training program