RACE DATE: JULY 22, 2018
Days Hours Minutes Seconds
2017 Schedule Highlights
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
Familiarization Starts
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
View full schedule

Triathlon 101

By TRI-TRAIN Coach, Jason Hervey
(coachjas@tritrain.ca; @tritraincanada)

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.

  • No path is a straight line — life is never predictable (in fact wouldn’t it be boring if it was?). Sickness, work, travel, your cousin’s wedding – they all happen. Don’t worry about it. Although consistency is king, it is always better to miss a workout for a good reason than it is to show up and be half-committed. Stay within the constraints of “working too much” and risking injury, and “working too little” and risking diminishing fitness and you’ll be fine.
  • Stress to Recovery Ratio and Progressive Overload – you must slow down in order to speed up! Throughout the weeks and months ahead you will sometimes work hard, and sometimes take a break (not a full break, just keeping up consistency at a lighter effort). This is the pattern to follow to ensure an upward trajectory for performance, but with little dips down in order for your body to catch up. As a general rule avoid stacking intense workdays with more intensity. It’s all about balance.

EFFORT:

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.

REST DAY:
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

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