Tremblant + Challenge QC Feedback
This week,my mind keeps circling back to the incredible performances at Mont-Tremblant and Quebec City. A massive shout-out to everyone who raced, especially our True Trail squad from the Ottawa area. The social media feeds have been buzzing with PBs, world champs qualifications, and tales of triumph. It’s been amazing to witness so many athletes, especially those tackling their first big triathlon of the year, crush their goals.
### Deceptively Taxing: Mastering Race Week Logistics & Energy Management
After several race recap meetings with clients, particularly those fresh off Tremblant, two critical themes emerged. The first, and this is a universal truth for anyone navigating a major triathlon event – be it an Ironman 70.3 or a full distance – is that you will walk significantly more than you anticipate on check-in and bike racking days.
When I talk about "big races," I'm referring to events with all the pomp and circumstance: the expos, the mandatory check-ins, the pre-race bike racking, and even the swim familiarization. All these essential logistics involve extensive meandering, standing in lines, and moving from one zone to another. It's deceptively taxing!
Often, athletes tell me their legs felt surprisingly dead before race day even began, simply from all the walking and standing around. This is why, while I might still suggest a light run shakeout depending on an athlete's level, I often find it unnecessary. The sheer volume of pre-race walking serves as an unexpected, low-intensity warm-up for the legs.
My personal anecdote? Ask any endurance athlete whose partner loves retail shopping. Standing in a queue or ambling through stores exhausts me more than a long run! My wife, baffled, asks how someone who's done a million Ironmans can get tired from this. But it’s true – managing your energy levels and mitigating fatigue on these pre-race days is paramount.
For bike racking, I strongly advocate for a short, easy bike shakeout (15-20 minutes). Just spin the legs, ensure all your gear is working perfectly, and then rack it. But even with this, you're still clocking significant steps. So, remember to account for this energy expenditure in your overall tapering strategy and resist the urge to squeeze in extra, unnecessary workouts. Your legs will thank you.
### Mont-Tremblant's Mont Ryan: A Critical Look at Course Crowding & Athlete Safety
The second, and perhaps more contentious, point from Mont-Tremblant race recaps was the crowding on the bike course, specifically on Montee Ryan. Having done the full distance three times (six ascents and descents), I vividly recall having the entire road – both lanes of traffic in both directions – closed to general traffic just for the race on Mont Ryan.
This year, however, feedback indicates a significant increase in athlete bib numbers (around 3500) compared to previous full-distance events (which typically saw 2000-2500 athletes, even pre-COVID). Simultaneously, it appears athletes were allocated less road space.
Mont Ryan is a crucial section of the course, characterized by its rolling terrain. You have athletes descending at 40-60 km/h and others climbing, leading to natural bunching up. When you combine this with a higher athlete density and potentially reduced road width, you create a recipe for dangerous situations. Athletes go two or even three wide, often disregarding drafting rules (a perennial challenge, I know).
Frankly, Mr. Race Director, for the safety of athletes screaming down these rollers, both lanes of traffic are non-negotiable, especially with such high athlete numbers. This was a half-distance event, meaning roads wouldn't be closed as late into the day as a full-distance. So, the justification for less space given more participants is hard to reconcile.
While the overall race execution and organization were reportedly excellent, the venue management and course capacity decision-making for Mont Ryan seem questionable. Adding 1000 more bibs on less space simply doesn't add up from a pure math and athlete safety perspective. I sincerely hope Ironman and the local organizing committee take this feedback seriously and adjust for future events, either by capping bibs or ensuring adequate road access.
### Exciting Opportunities: Fall Triathlon 101 & Heat Training Wisdom
On a brighter note, I'm thrilled to announce that I'll be coaching another Intro to Triathlon 101 program at Carleton University this fall! Kicking off on September 1st, this program will run until December, culminating in an exclusive, fully indoor race I'll produce and direct for participants. It's designed to give newcomers a fantastic entry into the sport, building confidence and community. If you missed our popular winter program, or know someone curious about triathlon, send them my way! This fall edition will start outdoors for run workouts, then transition indoors as the weather cools, offering a unique progression.
Finally, a quick but crucial piece of advice for those still training in the summer heat, especially for upcoming races like Muskoka Man: Don't skip training because it's hot – just adjust! Race day conditions can be unpredictable, so it's vital to train along with the conditions. Expect a higher heart rate for a given pace or power output. Make physiological adjustments to your expectations, paces, efforts, and power targets. Consider adjusting your training times to cooler parts of the day. This isn't just about comfort; it's about smart performance optimization and heat adaptation.
Happy rest day, legends. Stay cool, train smart, and I'll connect with you on the next one!