Monday, August 8, 2011

Windsor C3 Dominance and Weekend Muskoka 70.3 Training Days

After another hard week of training back in Caledon I went down to race in Windsor which is always one of the big races in Ontario. I was not sure how my speed was going to be for the short race because of my longer training for Muskoka 70.3. I knew my biggest competition would be from team mate Andrew Yorke who is Canada best U-23 triathlete and is in the best shape of his life right now. The race was the perfect distance to really make our talents even with a shorter swim a flat and fast TT bike and a 6km run. I did not have the swim I knew I could and Yorke had 20sec on me exiting the water and by the time I got onto the bike the gap was around 30sec.

I worked hard on the first lap of the bike but I had only pulled back 30 sec and started the second lap with him. I knew I was in trouble at this point because I knew I needed close to 2 min to be able to hold him off on the run. I went as hard as I could on the second lap and opened a gap but it ended up only being 1 min at the end of the bike.

I ran as hard as I could but Andrew caught me at about the 3km mark and there was no way I was staying with him. I ran steady the rest of the race and finished 2nd. It is always hard to loose but I am glad it was Yorke.

This weekend I am running a training weekend in Muskoka on the 70.3 course. There will be 2 parts. The Saturday will be a more advanced group that will swim in Peninsula Lake (can't guarantee it will be the exact course) then head out and ride the entire 95km bike course. After the bike there is a run on the course. The Sunday will be similar but will be more instruction based. We will swim in Peninsula Lake then bike the first and last part of the bike course and will likely be around 50km. After the bike we will also have a run. Both days are designed to be more training days to get comfortable on the course with instruction and secrets from me throughout the day.

Here is a summary and time line of the weekend.

Time Line:

Saturday: Advanced day

9:30-10:00 - Meet at Deerhurst beach ready to swim first.
10:00 - Start the swim, (may not be able to swim exact course because of boat traffic)
10:50-11:00 - Finish swim and start to get ready for bike
11:30 - Start bike of the course (95km)
3:00-3:30 - Finish bike
3:30-4:30 - Run after bike
4:30 - Post day wrap up.
7:00 - Potential Group Dinner after long day

Sunday: Novice Day

9:30-10:00 - Meet at Deerhurst beach ready to swim
10:00 - Start lesson in open water swimming ( breathing / sighting technique )
10:15 - Start Swim
10:15-11:00 - Swim in Peninsula Lake
11:30 - Ready to ride and start lesson on the bike course
11:45-2:30 - Bike on course (not entire course )
2:30-3:30 - Run off the bike
3:30 - Post day wrap up.

Email me at Sean@personalbest.ca if you are interested.

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