Skate, run, ski
How to train for the new Ottawa
winter triathlon format
BY RICK HELLARD
The WinTerlude TriaThlon is a staple event of Winterlude and has consisted
of an 8 km skate along the rideau Canal, a 7 km cross-country ski through the
The SkaTe:
dominion arboretum and a 5 km run along the snow-packed side of the rideau
1. To enjoy the experience more, you
should be comfortable skating
Canal, in that order.
15 kilometres, or one lap of the canal.
last year, though, thanks to Mother nature dumping so much snow on us, the This will ensure you have enough of an
rideau Canal did not freeze properly and a new format was adopted, just the day
energy reserve for the rest of the race.
2. You do not need speedskates or clip-
before the race. it was, by all accounts, a glorious success so the organizers have
on blades (skate blades that clip on to
decided to stick with it. ski boots), but they are faster. They are
The 2009 Winterlude Triathlon will re-arrange its order to: skate, run, ski. This
available from most local retailers that
sell cross-country skis. With the new
new format will even out the playing field somewhat by diminishing the advantage
sequence, there will be little advantage
of those participants who wear clip-on blades because everyone will have to
in the transition zone.
change their footwear twice – from skates to running shoes to ski boots. The other
3. Skating hunched over for 10-20 minutes
way to look at it is that it no longer disadvantages those who do not have
can be tough on the lower back, so you
should do some abdominal and lower
speedskates or clip-on blades to quite the same extent. We plan to use one
back exercises beforehand.
transition zone at dow’s lake, so running with your skates will not be necessary.
4. Seed yourself properly – good and fast
as race director, and a long-time participant, i thought i’d suggest a few ways
skaters on the front, not so proficient
skaters further back in the group. Please
you can prepare for this great winter activity.
check your ego at the door and assess
don’t be intimidated by the distances or the speeds – this event is for everyone your ability objectively.
from the fast and furious to the weekend warrior.
5. Treat the skate like a bike race: be
prepared for a very fast start – the first
Treat it as a goal that will help you maintain or build your fitness over the winter.
minute or two is ballistic, but then it
if you do, it’ll help motivate you to get your butt out the door on the not-so- settles down to just plain fast. also,
beautiful days between now and February.
drafting the skater in front of you is
worthwhile since it saves a lot of energy.
if you plan to participate in the 2009 Winterlude Triathlon, here are a few simple
however, make sure to pay attention
guidelines and mid-term goals you might consider while preparing yourself.
and keep your eyes open for cracks and
for the citizen skaters on the ice.
Before race day:
1. learn or practice skating. The run:
2. learn or practice running. 3. Wear warm clothes before and dry, 1. Make sure you’ve trained to run a
3. learn or practice skiing. warm clothing afterwards. Change quickly minimum of eight kilometres fairly
4. Think about and practice transitions. after the race to avoid getting chilled. comfortably. This will ensure you have
above all, though, keep them simple. 4. it’s a good idea to warm-up on the ski, then enough left in the tank to be able to run
5. register and pick up your race kit the skate. Warming up on the ski will let after the skate and before the ski.
on Friday, January 30. There is no kit you know if you nailed the wax of the day 2. use lace locks and/or elastic laces in your
pick-up on race morning. (or not). it will also give you a chance to running shoes. Trying to tie your shoes
preview the ski course so you know where with cold hands in a hurry just does not
race day: you’re going. Warm-up on the skate last, work very well. These are available from
1. arrive early so you can set up in so you don’t have to change clothing/ many local retailers specializing in
a relaxed setting. footwear before the STarT. running or triathlon equipment.
2. dress for the weather, bearing in 5. have Fun. This race is a blast and offers 3. expect your legs to feel awful after the
mind you will be working hard during many opportunities for hilarious moments. skate: they’ve gone from gliding in the
the race. enjoy them all. skate, with no pounding, to hitting the
28 OTTAWA >> WInTer 2008/2009
www.OttawaOutdoors.ca
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