About The Westwood Lake Triathlon
The Westwood Lake Triathlon, organized by Dynamic Race Events, is an exhilarating triathlon race held in Nanaimo, British Columbia, Canada. It is an ideal race for athletes who are seeking a challenging yet rewarding experience.
About The Race Course
The Westwood Lake Triathlon features a 750m swim, 20km bike, and 5km run. The race begins with a swim in the clear waters of Westwood Lake. The lake's average water temperature during the race season is around 18-22°C, making it a comfortable swim for most athletes.
After the swim, athletes transition to the bike course, which takes them through the rolling hills and stunning scenery of the area. The bike course is challenging, with a mix of flat and hilly sections. The course takes athletes through Nanaimo Lakes Road, Doumont Road, and Westwood Lake Road, with a total elevation gain of 405m.
Finally, athletes finish the race with a 5km run around the picturesque Westwood Lake. The run course includes some steep hills, which can be challenging for athletes who have not trained on hilly terrain.
About The Swim
The open water swim takes place in Westwood Lake, a pristine freshwater lake located in Nanaimo, British Columbia. The race offers two different swim distances: 750 meters for the Sprint distance, and 1500 meters for the Standard distance. Swimmers will start the race in the water and will follow a marked course, with buoys indicating the direction of the swim. It is important for swimmers to be familiar with the course and to follow race instructions to ensure a safe and successful swim.
About The Bike Course
The Westwood Lake Triathlon features a challenging bike course that takes participants through rolling hills and scenic countryside. The course is a looped route that starts and finishes at the Westwood Lake Park. The total distance of the bike course is 20 kilometers or 12.4 miles.
The bike course begins with a gradual climb on a quiet country road. After the first kilometer, riders will turn right onto a larger road where they will encounter a steeper climb. The climb continues for approximately 1.5 kilometers before leveling out onto a rolling and winding road. This section of the course is the most technical, with several sharp turns and descents.
After approximately 6 kilometers, riders will turn right onto a long straightaway that provides an opportunity to build speed and recover before the next climb. This section of the course is mostly flat and fast, with a few gentle rolling hills. At the end of the straightaway, riders will turn left onto a short but steep hill that will challenge even the strongest riders.
After the hill, riders will turn right onto a quiet country road that will take them back towards the Westwood Lake Park. This section of the course is mostly downhill and provides a chance for riders to recover before the final climb back into the park. The climb is approximately 1.5 kilometers long and finishes with a fast descent back to the transition area.
About The Run Course
The Westwood Lake Triathlon features a scenic run course around Westwood Lake, which is a popular destination for locals and visitors alike. The run course is relatively flat, with some gradual inclines and declines.
Participants in the Sprint Triathlon will complete a single 5km loop around the lake, while participants in the Standard Triathlon will complete two loops for a total distance of 10km. The course is primarily on gravel trails and includes some sections on the road.
The run course begins at the transition area near the lake, where athletes will begin by running down a short hill towards the lake. They will then turn left onto a gravel path that follows the shoreline of the lake. This first section of the course is relatively flat and provides stunning views of the lake and surrounding hills.
After approximately 1km, athletes will turn left onto a slightly uphill section of the course. This is followed by a short downhill section and another uphill section that takes athletes away from the lake and onto a quiet road. The road section of the course is relatively flat and provides a nice change of scenery from the lake. Athletes will follow the road for approximately 1.5km before turning left back onto a gravel path that leads back towards the lake.
The final 1.5km of the course is mostly flat, with a few small inclines and declines. Athletes will follow the gravel path back towards the transition area, passing by the lake and finishing with a final uphill section before crossing the finish line.
Race Cut Off Times
In a triathlon race, there are specific cut-off times for each course segment that participants must reach in order to continue on to the next segment. The cut-off times are in place to ensure the safety of the athletes and race officials, as well as to maintain the overall structure and organization of the race.
For the Westwood Lake Triathlon Sprint distance, the swim cut-off time is 30 minutes. This means that participants must complete the swim segment within 30 minutes in order to proceed to the next segment. For the Standard distance, the swim course cut-off is 1 hour 10 minutes, which is a longer time frame than the Sprint distance.
The bike cut-off time is set at 11am for both the Sprint and Standard distances. This means that participants must arrive at the transition area before 11am, ready to start the bike segment. Riders arriving after 11am will not be allowed to continue with the race.
It's important for participants to keep track of their pace and ensure that they are meeting the cut-off times, as failure to do so may result in disqualification from the race.
Training for the Westwood Lake Triathlon
You will require a well-rounded approach that targets all three disciplines - swimming, biking, running and strength training. Here are some specific training sessions ideas that you can incorporate into your routine:
Swim sessions: Swimming is the first leg of the Westwood Lake Triathlon, so it's important to build your swim endurance and technique. Aim to swim 2-3 times a week, with each session lasting for at least 45 minutes. Include drills that focus on technique, such as pull buoy drills and kicking drills. You can also incorporate intervals to improve your speed and endurance.
Bike sessions: The bike leg of the Westwood Lake Triathlon is a challenging course with some steep climbs, so it's important to build your strength and endurance on the bike. Aim to bike 2-3 times a week, with one long ride on the weekends. Include hill repeats and tempo rides to improve your strength and endurance. You can also incorporate intervals to improve your speed.
Run sessions: The run leg of the Westwood Lake Triathlon is a hilly trail run, so it's important to build your leg strength and endurance. Aim to run 3-4 times a week, with one long run on the weekends. Include hill repeats and tempo runs to build your leg strength and endurance. You can also incorporate intervals to improve your speed.
Brick sessions: Brick sessions involve training in two disciplines back-to-back, such as a bike ride followed immediately by a run. These sessions are important to simulate the fatigue you'll feel during the race. Aim to do at least one brick session per week, starting with shorter distances and gradually increasing the distance as you get closer to the race.
Strength training: Strength training is important for all three disciplines, as well as injury prevention. Aim to do at least 2-3 strength training sessions per week, targeting your core, legs, and upper body. Include exercises such as squats, lunges, deadlifts, push-ups, and pull-ups.
Nutrition For Training
Nutrition is another crucial aspect of training for this race. Athletes should focus on consuming a well-balanced diet that includes carbohydrates, proteins, and healthy fats. It is also important to stay hydrated during training and on race day.
As a triathlete, proper nutrition is crucial to ensure peak performance during training and on race day. Stratos Performance Nutrition is a Canadian company, owned and operated in Victoria B.C. We offer numerous amazing products for training and racing. Let’s quickly dive into our high-quality protein powder that can provide several benefits for athletes participating in the Westwood Lake Triathlon.
Muscle recovery: The protein powder can help with muscle recovery after training sessions and races. The high-quality protein in Stratos Performance Nutrition can provide the essential amino acids needed to repair and rebuild muscle tissue.
Boosted immune system: Intense training and competition can sometimes put stress on the immune system, making athletes more susceptible to illness. Stratos Performance Nutrition contains immune-boosting nutrients like vitamin C and zinc, which can help support a healthy immune system.
Convenience: Stratos Performance Nutrition is an easy and convenient way to meet daily protein requirements for athletes who are on the go. It can be consumed before, during, or after training sessions, making it an excellent option for athletes who are short on time.
Quality assurance: Stratos Performance Nutrition is a trusted brand that ensures the quality of its products. The protein powder is made with high-quality ingredients and is free from banned substances, making it a safe and reliable option for athletes participating in the Westwood Lake Triathlon.
Race Day Nutrition
On race day, athletes should aim to consume a balanced meal three to four hours before the start of the race. This meal should consist of carbohydrates, proteins, and healthy fats. It is also essential to stay hydrated and consume electrolytes to prevent cramping during the race.
During the race, athletes should aim to consume around 30-60 grams of carbohydrates per hour of activity. This can be achieved through sports drinks, gels, or energy bars. It is also important to stay hydrated throughout the race and consume electrolytes as needed.
Stratos Endurance Fuelis a sports drink that is designed to provide athletes with the necessary nutrients and hydration required to improve their endurance and performance during long endurance activities such as the Triathlon.
The drink contains a blend of carbohydrates, electrolytes, and amino acids, which work together to provide energy, maintain fluid balance, and reduce muscle damage during exercise. The carbohydrates in the drink are a mix of simple and complex sugars, which provide both quick and sustained energy to the body. This is important for athletes who need to maintain high energy levels throughout the entire race.
The electrolytes in the drink, such as Pink Himalayan Salt for sodium, potassium, and magnesium, help to maintain fluid balance in the body, which is crucial for athletes to perform at their best. These electrolytes are lost through sweat during exercise and need to be replenished to prevent dehydration and other related issues.
The amino acids in our Endurance Fuel are designed to reduce muscle damage during exercise. This is because they provide the body with the necessary building blocks to repair and build muscle tissue. This is particularly important for endurance athletes who are placing a significant amount of stress on their muscles during prolonged exercise.
The benefits of our Endurance Fuel for the Westwood Lake Triathlon include improved endurance, sustained energy, better fluid balance, and reduced muscle damage. This can lead to improved performance and a better overall race experience for athletes.
Race Finishing Times
The average finishing time for a sprint triathlon is approximately 1 hour 30 minutes to 2 hours, with elite athletes finishing in around 50-60 minutes. For Olympic distance triathlons, the average finishing time is around 2 hours 30 minutes to 3 hours, with elite athletes finishing in around 1 hour 50 minutes. However, these times can vary greatly depending on factors such as age, fitness level, and course difficulty. It's important to note that every athlete has their own unique goals and challenges, and finishing times should not be used as the sole measure of success.