“This race is Canada’s gem. Not once have we ever heard of a bad aspect of this race. The course is challenging but fair, and requires good pacing to deliver a good day. Tristar custom plan features extensive hill climbing, trainer intervals to simulate the major climbs and heart rate challenging sets to run well. ”
— Adam Daniels, TSA Level III Coach
Coaching Plan Overview
Ironman Mont Tremblant course specific coached training plan made for you and your goals.
Daily workouts and season plan overview hand crafted for you.
Tristar video and audio reviews of the training block phase and how it relates to the course dynamics. Training peaks sessions designed for peak performance. (Export to all devices)
Brad, be flexible with the Raceday plan but use these targets to hone in on “whats possible” for the day! Use the summaries for each juncture of the race to keep notes for yourself on the bike and run. Not possible to remember it all - this a guide and game plan. Have a great race!
Jonathan, your key long ride this weekend was brilliant! and tough! You hit the required TSS and tons of vertical to get at the specificity of the bike leg for Ironman Mont Tremblant.
“The Canadian Ironman series heads back to Quebec this weekend with the 2017 edition of the iconic Ironman Mont-Tremblant. Set in a beautiful ski village, the scenic event includes a one lap swim and two laps on the bike and run. Here is our preview of the course for this weekend.
Swim The swim takes place in Tremblant Lake is a wonderful on lap course. The water is likely to be reasonably warm but still wetsuit legal and is considerably more straightforward than many other swims on the circuit.
The swim starts at the beach and tennis club and heads straight out for over a mile. The initial entry to the swim is a little tight, with a seawall on one side, so competitors can ease in for the first 30m, before the whole lake opens up in front of them. Sighting should be reasonably easy as the buoys are in one long line and the mountains surrounding the lake should offer the opportunity to pick a spot in the distance to sight on for nearly half the swim. One point to note is that is a fairly unique mental challenge to swim in a completely straight line for more than 1500m, so athletes should prepare for the lack of turns that normally break up the course into sections.
The second half of the swim mirrors the first, with two sharp turns and then over 1.5km straight back into the swim exit, just around the lake from the start. There is then a short run of about 400m into T1.
Bike The bike course is two loops and offers some short, challenging climbs and thrilling descents. The road surface is generally excellent, meaning a comfortable and fast ride. Each loop can be broken down into four sections. First up is an up and down ride to the highway. Most of the hills are short but not too punchy, and there will be a lot of benefit in saving the leg for later in the ride.
There is then an out-and-back section with plenty of rollers and false flats. Learning to take the ascents with steady power and then attacking the crest and initial part of the descent is a strategy that should gain riders a lot of time over the course of the race. The out-and-back is followed by a tough climb in returning to the village before a final very hilly section and fast descent to the midpoint of the bike leg. This is then repeated, and the final downhill for the last 7km into T2 gives a great opportunity to spin out the legs before the run.
The bike leg is tough, with 1800m of total elevation gain. But for the smart cyclist, it offers a fair test and a good chance to head out on to the run in good shape.
Run The Ironman Mont-Tremblant run course is a real challenge. Leaving T2, runners immediately head into a tough stretch. This includes a very steep climb for a few hundred metres, and unless you are feeling fantastic, power-walking this part may make your race later in the day, even if it feels counterintuitive at the time. This is immediately followed by a section of rollers, with a fairly steep descent at one point. It is important to maintain form and keep a decent cadence through this, as there is a long way to go and forcing it at this stage will make it hard to settle into a rhythm off the bike.
Ironman Mont-Tremblant race day
The course then heads out on to the Le P’tit Train du Nord, a former rail bed that only has minor elevation changes for about 7km. This provides some relief from the hills, but they return soon enough, with a few more rollers heading back to transition and the start of the second lap. Then comes that challenging section again and a repeat of lap one before you can call yourself a finisher at Ironman Mont-Tremblant!”
A custom training plan for you and your goals up to the Ironman Arizona. Includes race specific coaching and sessions geared towards a peak Raceday performance. Plan features, audio and video content from Tristar Athletes coaches on how to best prepare for the event. Follow your custom training plan up to Raceday to achieve your personal best. - Coach Adam Daniels, TSA Level III Coach
We want you to set a personal record on this course, or if its your first finish in the best possible time. We LOVE the Florida spectator vibe on this run course and in general great weather conditions. (..Not always!) The Tristar plan calls for big ring riding, trainer specific workouts that sync with your device and run workouts with pace specific and ♥ rate targets. Get dialed in with your coach and plan. — Haluk Sarci, TSA Level II Coach
Its is the beacon of triathlon, shining brightly and it is the steady pull and allure that all triathletes are drawn to... Just getting there may be the ultimate challenge and which much of the thrust of our coaching and planning for this course will be all about. Once you get into the race; we build the approach from the ground up to prepare you for the race of your life. You know its hot... you know its windy, and your know you will be ready because you are working with the Kona experts, Tristar Athletes! —Cliff Scherb, TSA Level III Coach
A long 116 mile bike and "buzz saw" run makes this course formidable if you don't have the proper plan and raceday strategy. Our key bike sessions most remember when preparing for this course in their training peaks plan.... we build up lots of firepower on the bike in training only to not use it in favor of unleashing efforts on the run. We LOVE this course as our Tristar plan includes a sound raceday strategy prepared by our TSA level III coaches that beats out the competition. We find pacing so crucial to both the bike and run that we have been able to have our athletes consistently beat "fitter" athletes based on pacing intelligence. Ask your Tristar coach about our proprietary pacing calculator for this race when registering for this plan and coaching. — Adam Daniels, TSA Level III Coach
“This race is Canada’s gem. Not once have we ever heard of a bad aspect of this race. The course is challenging but fair, and requires good pacing to deliver a good day. Tristar custom plan features extensive hill climbing, trainer intervals to simulate the major climbs and heart rate challenging sets to run well. ”
“The beast of the Ironman East Coast! It is one of the top Ironman races on the circuit and we as TSA coaches love it because our training plan and raceday strategies help you achieve your goals. This course takes "artwork" in terms of preparation and pacing.” —Coach Adam Daniels, TSA Level II Coach
A cooler temp (Usual to this early season race) and great since it is in wine country! Also a great first timer course and a place to PR. For this Tristar race specific plan we have added quality training sessions in the aerobars due to the flat nature of the course. Longer runs and rides have a steady effort to the training as both the bike and run being flat need constant efforts to keep moving! Course coaching will discuss the benefits of pacing this course over video and audio. —Kyle Halloran, TSA Level I Coach
"Go big or go home" is the motto we adopted for this training plan and coaching style for Ironman Texas. The flat + fast bike course requires diligence on the bike and we raised training stress (TSS) to that end so you can run strong off the bike in the woodlands. The trainer based and outdoor ride sessions use a combination of power, RPE, and ♥ rate to create the highest fitness level possible. All of our sessions on the run are timed with your Garmin or similar device so you can do your training and intervals at goal race pace. This plan features a deep base of training that is applied to each individuals ability when filling out the athlete questionnaire. —Cliff Scherb, TSA Level III Coach
Tulsa is NOT flat... ! The rollers on the bike in this area + the heat will challenge most long course racers as they ride through the Ossage Hills. The run leaves Oklahoma State University’s Tulsa campus and make its way through historic vibrant downtown Tulsa to the River Parks Trail System. Runners will have flat and fast views of the Arkansas River as they make their way down past Tulsa’s Gathering Place and back to downtown to finish at the beautiful Guthrie Green. Our Tristar coaches have a plan for being balanced on all three disciplines and hill specificities to ensure a great run off the bike.. — Coach Cliff, TSA Level III Coach
A beautiful and scenic race but not to mention challenging. Those who can rise to the occasion on this tough course will move up the ranks. Not a first timers course but certainly one if you are looking to test your limits. Our Tristar Athletes plan for this course develops the necessary sessions for extensive muscular endurance found both on the bike and run course. Each training block will have regular testing to ensure you are making progress towards your goals and raceday. - Coach Cliff Scherb, TSA Level III Coach
First time Ironman Tristar Athlete Jonathan Sumilang talks with coach Cliff how to prepare for the race and pace the course.