**KELSO- SPRINT TRI -SIM DAY**
**KELSO- Outdoor Sprint Sim Day **
Event Description: TCoB is excited to run an early season SIM TRI DAY at KELSO- a 750-meter open-water swim, a 20-kilometer bike ride, and a 5-kilometer run. This event will take place in and around Kelso, offering participants a chance to get a early season tri in before race season kicks off, it might be cold but we are tough! note*-Multisport Milton Tri is first week of June, we are aiming for May.
Race Details:
Swim: 750 meters in an open water setting, such as a lake, river, or ocean, with clearly marked buoys and lifeguard support for safety.
Bike: 20 kilometers on a well-maintained road or trail, featuring rolling hills and flat stretches to test both power and technique.
Run: 5 kilometers on a mix of paved and natural terrain, offering a fast and rewarding finish to the race.
Registration & Participation:
Open to TCoB members $25.00, and NON members $30.00 + park enterance
Athletes are required to wear appropriate safety gear, including wetsuits, helmets for the bike portion, and running shoes.
Course Highlights:
Kelso is a smaller lake so we will take advantage of open water swimming early in the season.
Escarpment makes for great hills.
Post refreshments.
Training & Preparation Tips:
Taking advantage of open water swim training, siting.
Practice transitions to improve efficiency on race day.
Hydrate properly and follow a balanced nutrition plan.
Familiarize yourself.
Coach Greg Pace and seasoned athletes will be able to answer any questions you may have about race day scenarios.
Whether you're aiming for a personal best or simply looking practice for your upcoming triathlon, the Outdoor TCoB Sprint Triathlon Sim day offers a fun and rewarding experience for all fitness levels. Lace up your running shoes, clip into your bike, and dive into the challenge!
**KELSO- Outdoor Sprint Sim Day **
Event Description: TCoB is excited to run an early season SIM TRI DAY at KELSO- a 750-meter open-water swim, a 20-kilometer bike ride, and a 5-kilometer run. This event will take place in and around Kelso, offering participants a chance to get a early season tri in before race season kicks off, it might be cold but we are tough! note*-Multisport Milton Tri is first week of June, we are aiming for May.
Race Details:
Swim: 750 meters in an open water setting, such as a lake, river, or ocean, with clearly marked buoys and lifeguard support for safety.
Bike: 20 kilometers on a well-maintained road or trail, featuring rolling hills and flat stretches to test both power and technique.
Run: 5 kilometers on a mix of paved and natural terrain, offering a fast and rewarding finish to the race.
Registration & Participation:
Open to TCoB members $25.00, and NON members $30.00 + park enterance
Athletes are required to wear appropriate safety gear, including wetsuits, helmets for the bike portion, and running shoes.
Course Highlights:
Kelso is a smaller lake so we will take advantage of open water swimming early in the season.
Escarpment makes for great hills.
Post refreshments.
Training & Preparation Tips:
Taking advantage of open water swim training, siting.
Practice transitions to improve efficiency on race day.
Hydrate properly and follow a balanced nutrition plan.
Familiarize yourself.
Coach Greg Pace and seasoned athletes will be able to answer any questions you may have about race day scenarios.
Whether you're aiming for a personal best or simply looking practice for your upcoming triathlon, the Outdoor TCoB Sprint Triathlon Sim day offers a fun and rewarding experience for all fitness levels. Lace up your running shoes, clip into your bike, and dive into the challenge!
**KELSO- Outdoor Sprint Sim Day **
Event Description: TCoB is excited to run an early season SIM TRI DAY at KELSO- a 750-meter open-water swim, a 20-kilometer bike ride, and a 5-kilometer run. This event will take place in and around Kelso, offering participants a chance to get a early season tri in before race season kicks off, it might be cold but we are tough! note*-Multisport Milton Tri is first week of June, we are aiming for May.
Race Details:
Swim: 750 meters in an open water setting, such as a lake, river, or ocean, with clearly marked buoys and lifeguard support for safety.
Bike: 20 kilometers on a well-maintained road or trail, featuring rolling hills and flat stretches to test both power and technique.
Run: 5 kilometers on a mix of paved and natural terrain, offering a fast and rewarding finish to the race.
Registration & Participation:
Open to TCoB members $25.00, and NON members $30.00 + park enterance
Athletes are required to wear appropriate safety gear, including wetsuits, helmets for the bike portion, and running shoes.
Course Highlights:
Kelso is a smaller lake so we will take advantage of open water swimming early in the season.
Escarpment makes for great hills.
Post refreshments.
Training & Preparation Tips:
Taking advantage of open water swim training, siting.
Practice transitions to improve efficiency on race day.
Hydrate properly and follow a balanced nutrition plan.
Familiarize yourself.
Coach Greg Pace and seasoned athletes will be able to answer any questions you may have about race day scenarios.
Whether you're aiming for a personal best or simply looking practice for your upcoming triathlon, the Outdoor TCoB Sprint Triathlon Sim day offers a fun and rewarding experience for all fitness levels. Lace up your running shoes, clip into your bike, and dive into the challenge!
Cost
LA Fitness are providing their facility at no cost, all are welcome with no guest fee. $10 fee to TCoB club members, $25 to non-club members, $25 for all relay teams.
Distance/Duration
20 min Swim
20 min Treadmill Run
5 min transition time btw swim/bike and bike/run
Swim – 2 swimmers per lane with a lane counter volunteer (the person going in the water next counts for the person before them).
5 min transition.
Bike – the bikes at LA have a trip monitor the total amount of Trips is your bike distance – the resistance used will be based on body weight.
5 min transition.
Run – is on the treadmill – and is self-selected using 1.5% grade throughout.
Scoring
Swim 1 point for every 100y swam (ie. .01 points for every yard swam – mid lap finishes will be estimated.
Bike 1 point for every “trip” (1 “trip” is 200 revolutions of the pedals).
Run 3 points for every KM run (ie 1 point for every .33 of a Km).
Example
Swim 20 min swim 1000 y = 10 points
Bike @ 85 Rpm, 20 mins = 8.5 trips = 8.5 points
Run (estimate) 6 mins/ km = 3.33 km = 9.99 points
Total score 25 points
Bike - Gears to Weight
Weight - Gear
110-124 8
125-139 9
140-154 10
155-169 11
170-184 12
185-199 13
200-214 14
215-229. 15
230-244. 16
245-259. 17
260-274. 18
275&up. 19