Another month of duathlon in Ontario kicks off with some big races in the East this weekend! The headliner is the 31st edition of the historic K-Town Triathlon and Duathlon, now run by Multisport Canada. Also in Eastern Ontario, the Somersault Series is in action in Ottawa with the National Capital Triathlon and Duathlon. The Subaru Series is not in action until August 17, when the series heads to Orillia.
Click here for course maps.
This year marks the first year of new management for the K-Town event in Kingston, as Multisport Canada has taken over the event for the 2014 edition. MSC has elected not to change much with the event, instead choosing to preserve a common favourite among multisport athletes in Ontario. The prize money also has not changed, with $1800 being distributed among the top 3 finishers of each of the three races ($150 for 1st, $100 for 2nd, $50 for 3rd).
K-Town is a gently rolling, 4km run/30km bike/7.2km run course along the shores of Lake Ontario. The common word about this race is the heat and humidity (August can get quite hot and there is little shade on the course) and the wind blowing off the lake. Keep this in mind when you plan your nutrition and equipment choices for the day. The run starts to the west, winding along Lake Ontario, hitting a turnaround at Kingston General Hospital before heading back east to transition. The second run follows the same route, just heading further west before turning back. The heat can be tough on the exposed course, but there will be aid stations every kilometer.
The bike course is similarly gently rolling, with a few “manageable rollers” that may slow the average pace down a tad. There are a few trouble spots on the course, namely the La Salle Causeway Bridge in the first and last kilometer of the course. The bridge will have a dedicated lane for cyclists, but is composed of a metal grate surface that can wreak havoc on a straight line through the bridge. In the case of rain, it will become mandatory to walk your bike across this bridge. Multisport Canada has released some safety guidelines for the bike course, which can be found in the pre-race report. Enjoy this historic race, and we look forward to seeing who brings home the big prize!
Hat tip to Kevin Gallagher and Tommy Ferris of Ignition Fitness for the tips.
The Somersault Series is in action as well this weekend, at Mooney’s Bay in the Old City. The race weekend features the Draft Legal Provincial Championships, as well as both sprint (2k run/20k bike/5k run) and Olympic (5k run/40k bike/10k run) distance duathlons. Both races share a 5k run loop, with Olympic athletes completing 1 loop on the first run and 2 on the second run, while sprint athletes complete shortened loop to start (turning around after 1km) and 1 full loop to finish off their race. The course is a relatively quiet and straight-forward (with a small rolling hill at the 1km point) out and back, through Mooney’s Bay to the west, onto Riverside Dr and onto Revelstoke Dr along the river.
The cycle course is also looped, heading to the east along the river for a 10km out-and-back loop that will be completed 4 times by Olympic athletes, and twice by sprint athletes. The course starts with a quick jaunt west on Hog’s Back Rd before a right hand turn onto Colonel By Dr, which athletes will follow along the river to the turnaround on each lap. The first 2km is a bit technical with some some sharp ups and downs, before flattening out for the middle 6km of each lap. On short-loop courses such as this, sometimes a good strategy is to push the long straight section at above goal effort, and to use the twisty parts for a bit of recovery in between efforts. It makes for a more uneven pace, but gives the running legs a bit of time to recover at the beginning and end of the race. Due to the number of races being contested, and the multi-loop nature of the course, there is potential for quite a bit of crowding. Ride safe and fair, and have fun!
As always, be sure to keep us updated on your progress of the weekend on Twitter, and use the hashtag #OntarioDu. And send us your race reports for the recap coming next week. Happy racing!