OK Falls Summer Camp Schedule

Intelligent Triathlon

 Pre Camp Home Work

Please prepare a summary of both your nutrition plan and pacing strategy for you next key race for individual discussion

with the coaching team duing camp.

Day 1

       By Appointment:

               Bike Lactate Threshold Testing and consultation (Fact Protocal)

               FIST Time Trial Bike Fitting Bike Lactate Threshold Testing

1:00pm         Check in

2:00pm         90 min trail run

4:00pm         Open Water Skills Discussion and demonstration

4:30 pm        Open water Swim

6:30 pm         Introductions & Camp overview

    7am to 8:30am 130km IMC Course ride - Groups will start at different times and the course will be OK Falls to Richter,

                     Rollers, Cawston (excluding Out and Back), Yellow Lake then back to OK Falls (excluding Penticton)

                     This will be followed by a 30 min run off the bike. This ride will have full Sag Support.

4:30pm            Open Water swim with Kayak escourt

7:00pm            Ironman Race Strategy Discussion

Day 3

7:30 to 8:00     Run OK Falls to the Peach on the Ironman course for 2 hours. Group start times according to pacing.

                      Sag Wagon provided.

1pm                 60 min swim on the Ironman course escorted by Kayaks

4:30pm             90 min optional easy recovery ride   

7:00 pm               Ironman Nutrition review  

Day 4

7am to  8:30am   Full IMC Course ride - Groups will start at different times over the full course ride including the out and back with

                        Sag Wagon support. This will be followed by a 45 min run off the bike in Penticton

6:30                  Camp wrap up

Day 5

11:00am            Check out

                                PLEASE NOTE THE SCHEDULE IS SUBJECT TO CHANGE