August 14th, 2022

Rocky Mountain YMCA

Race Course

Swim (SPRINT 750m / TRY-A-TRI 350m)

The swim is a POOL SWIM. Athletes will line up according to their estimated swim time*. There will be a continuous flow of athletes in and out of the pool. As one athlete finishes their swim, another will be sent into that lane. 

 

*PLEASE ensure you are lined up with the correct time you expect to complete your swim. There will be volunteers to assist you. We will start with the slower times and move to the faster times. It may make you feel more relaxed to want to swim with swimmers you know will be slower than you but imagine how you would feel if that was you and a faster swimmer got into the lane. PLEASE LINE UP AT YOUR ACCURATE SWIM TIME. This makes it the most pleasant (and fun!) swim experience for everyone and easiest for the lap counters as well. 

T1 (Transition 1)

Upon completing the swim athletes will exit the designed door from the YMCA and run to the parking lot, into transition where your bike will be located. The run will be barefoot as you will have just finished the swim, but don't fret as we will sweep the pathway there so there are no rocks to step on (it is about 150m). You will put on your biking gear and head out onto the bike portion of the triathlon. You may not touch your bike until your bike helmet is on properly and the chin strap is done up.

As you leave transition you will be directed to WALK your bike until you reach the friendly volunteers at the MOUNT LINE. This is where you can get on your bike. For the safety of yourself and the volunteers you must wait until the mount line to get on your bike. 

Bike (SPRINT 18.5km / TRY-A-TRI 9.25km)

Once you are on your bike you will follow the bike course route. 

Sprint athletes will complete 2 loops, while Try-A-Tri athletes will complete 1 loop.

The bike course will be open to traffic so please be mindful and safe out there!

Here are a few safety rules/guidelines:

  • always stay to the far right of the road 

  • NEVER cross the yellow centre line of the road 

  • listen to the volunteers when making turns. WAIT until they say it is safe to turn. If at any point a volunteer or flag person tells you to STOP, please do so immediately! Volunteers and flag persons are there for your safety. They must balance doing what is right for traffic and racers. THEY MAKE THE CALLS. Failure to listen to then will result in IMMEDIATE disqualification. 

  • stay 7m behind the riders ahead of you (if you come closer you are drafting which is not allowed). If you need to pass simply say, "on your left" and ride past them. Please give them enough space when you pull back in (ie. don't cut them off). 

  • NO PASS ZONE: there will be a NO PASS RULE along Burma Road. Riders MUST RIDE SINGLE FILE. Alberta Triathlon officials will be monitoring this stretch and any rider caught passing will be disqualified. 

There will NOT be an aid station on the bike course for the Try-A-Tri distance. All participants MUST have a means to carry water with them. Water will be available at the start of lap 2 for the Sprint distance athletes. The aid station is self-serve, so athletes must stop and fill their bottle themselves from the jug should they need additional water for lap 2.

T2 (Transition 2)

Upon completing the bike athletes will head back to the transition area. First you will come upon the friendly volunteers at the DISMOUNT LINE. You will get off your bike just before the designed line and walk your bike back to spot on the bike rack you originally had. Once your bike is racked, you can then remove your helmet and change any clothes or shoes you need to before you head out onto the run. 

Turn your race number belt around so your number is on your FRONT.

Run (SPRINT 5km / TRY-A-TRI 2.5km)

Relax! You are on the run route. You can run or walk, run/walk but please no crawling (that is an actual rule! hahaha)

Sprint athletes will complete 5km, while Try-A-Tri athletes will complete 2.5km. Please note the first and last 300m are on trail, while the remainder of the run is on a paved pathway. 

Please stay to the right of the pathway the entire route and cheer other athletes on!

Please note, spectators are not permitted to run with you or be on course. We know some of your your little ones are excited to see you and want to run with you however, for insurance purposes they cannot (but they can make cool signs and stand along the route!)  

There will be an aid station (with water and electrolytes) at the turnaround for the Try-A-Tri at 1.25km. Sprint athletes will also hit this again at 3.75km into their run. 

As you near the finish line, finish strong and ensure your race number is on your front so the race announcer can call out your name. You are a triathlete! 

Location

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Bike (SPRINT 18.5km / TRY-A-TRI 9.25km)

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For a better view of the bike route, click on map.

Transition (Pool to T1)

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Run (SPRINT 5km / TRY-A-TRI 2.5km)

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For a better view of the run route, click on map.

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Race Schedule

August 11th, 12th and 13th

10am - 5pm                 Race Package Pick Up

                                       Tri It Multisport (1703 10th Ave SW) 

August 13th            Rocky Ridge YMCA (1300 Rocky Ridge Rd NW)

4pm - 5pm                              Optional Transition walk through and pre-race Q & A

August 14th             Rocky Ridge YMCA (1300 Rocky Ridge Rd NW)

6am - 7am                   Transition Check In

7am                               Athlete Pre-Race meeting

7:30am                         Race Start

Clinics

Clinics to help you get ready for the Wild Rose Women's Triathlon.

 

Pre- Race Walkthrough with Q & A

August 13th - 4pm

Rocky Ridge YMCA - Parking Lot

Please RSVP to karianngregory@gmail.com

Training Plans

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Sprint and Try-A-Tri distance training programs courtesy of Kari Gregory, NCCP Triathlon Coach, Triathlete Within

 



 

 

Kari Gregory has been involved in Triathlon since 2005 and continues to love the sport as an athlete and now as an NCCP Triathlon Coach.

Her years as a certified Personal Fitness Trainer and Life Coach complement her skills as a Triathlon coach. Kari appreciates the team approach to an individual sport and how that can work for her athletes. Train in groups. Train solo. Compete. Rinse and repeat.

​When athletes have training plans that fit their lifestyles, any event is possible. Kari has competed in a variety of the triathlon distances, including an epic trip to ITU Worlds in China in 2011.  She has been working with coaches Chris and Jill and Triathlete Within for several years now, leading their strength workouts and soaking up (literally) their mentorship on the pool deck, track and bike trainers.

​Who is Kari? She is a Mom to four daughters, has and ignites positive energy and embraces the impact of health and wellness in our lives. She’s a former teacher and a consummate student who takes that learning to her clients. ​

​​Race Results:
2008 Boston Marathon
2009 Chinook Olympic - 1st AG
2010 Chinook Olympic - 1st AG
2010 Great White North - 1st AG
2011 Great White North - 1st AG
2011 Calgary 70.3 - 1st AG
2011 Heart of the Rockies Olympic - First Female Overall
2011 ITU World's China - 7th Female Overall
2015 IM Coeur d'Alene - 3rd AG
2016 Penticton Long Course - 4th AG

About The Program:

Race date–Sunday, August 14th, 2022

 

8 week training program– June 20-August 14th

Sprint $150.00

Try-A-Triathlon $100.00

Last day to purchase is June 19th

 

Program Launch– optional yet informative

@Tri-it Multisport

1-2pm Saturday, June 18th

 

Included with both Training Plans–waiver must be signed

1 Coached Bike

1 Coached Run

 

Add ons, Coached Swims $20/hourly session–may attend both, confirmed and paid in advance via etransfer karianngregory@gmail.com

Swim–$20.00 fee paid in advance via etransfer to karianngregory@gmail.com

June 28th, 7-8pm 

Mount Royal University pool–come down the stairs and tell reception you are with Triathlete Within for swim coaching. See you out on deck! Bring toys like paddles and pull buoys if you have them. Yes to a cap and goggles.

Swim #2 TBD

Bike

Monday, June 27th, 6:30-8pm

Bike skills evening–signals, turning, stopping–in the parking lot

Ride through the community

**This is a skills-based event. If further interest, we will add a road ride before Wild Rose.

 

Run

Monday, July 25th 6:30-7:30pm

We will do warm ups and then technical drills–valuable to any level of runner.

Have questions? Reach out to Kari Gregory at karianngregory@gmail.com and check out her instagram @karigregory4