Mike's Tri Adventure

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.