<workout_file>
    <author>J.Rapp</author>
    <name>Slowtwitch Indoors: Penticton Condensed</name>
    <description></description>
    <sportType>bike</sportType>
    <tags/>
    <workout>
        <Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.75449997" pace="0">
            <textevent timeoffset="5" message="Welcome to another edition of Slowtwitch Indoors: The Group Workout"/>
            <textevent timeoffset="65" message="This week, we are taking on a condensed version of one of the original Ironman courses - Ironman Canada in Penticton"/>
            <textevent timeoffset="125" message="First, we will hit the short and steep climb on McLean Creek Rd. Then we have the long steady descent to Osoyoos..."/>
            <textevent timeoffset="185" message="Then it is the very long and steady climb up Richter Pass."/>
            <textevent timeoffset="245" message="Then we descend into the Similkameen Valley where we hit the short-and-steep rollers. And finish off with a solid climb up Yellow Lake."/>
            <textevent timeoffset="285" message="Here we go! We are headed out of town and getting into our long-course rhythm."/>
        </Warmup>
        <SteadyState Duration="120" Power="0.85449997" pace="0">
            <textevent timeoffset="5" message="Road is starting to kick up a bit. Still steady. Just a little lift."/>
            <textevent timeoffset="65" message="Long course racing is all about being steady. Push, but do not burn a match."/>
            <textevent timeoffset="105" message="And ready to kick it up and over this climb."/>
        </SteadyState>
        <SteadyState Duration="180" Power="0.95449994" pace="0">
            <textevent timeoffset="5" message="And up, up, and up!"/>
            <textevent timeoffset="95" message="Get up and over. Keep the cadence turning. Stay seated. Find your power. And give&apos;r!"/>
            <textevent timeoffset="155" message="And almost to the top now..."/>
        </SteadyState>
        <SteadyState Duration="300" Power="0.75449995" pace="0">
            <textevent timeoffset="5" message="ALright, now we are on the long descent. But we are NOT resting. Power right at your IM race pace here."/>
            <textevent timeoffset="65" message="It is a long way. Down in the bars and finding a really nice smooth pace and cadence."/>
            <textevent timeoffset="125" message="A cadence from 80-90 is typical among the top Ironman pros."/>
            <textevent timeoffset="185" message="Do not forget to eat and drink. This workout is only an hour, so you can get away it here. But NOT on race day!"/>
            <textevent timeoffset="245" message="Ironman is a war of attrition. It is about who slows down the least. This workout finishes fast for that reason."/>
            <textevent timeoffset="285" message="And because we are copying one of the all time great long course venues in the world..."/>
        </SteadyState>
        <SteadyState Duration="600" Power="0.85449994" pace="0">
            <textevent timeoffset="5" message="And here we go. Richter Pass. One of the best long climbs in the sport. This was where the race was won and lost. Though plenty of people did not realize it until the halfway point of the marathon."/>
            <textevent timeoffset="65" message="Ironman makes you pay later for overdrawing early. Learn to push over your pace but to control it. Just a bit over. Not a lot."/>
            <textevent timeoffset="125" message="Sit up and drink if you need to, but stay in the bars as much as you can."/>
            <textevent timeoffset="185" message="A good rule of thumb for in-out of aerobars is 20kph or 14mph. Aero matters even at really low speeds."/>
            <textevent timeoffset="245" message="Just chunking away on this nice long climb..."/>
            <textevent timeoffset="305" message="Cadence should not vary much here. Just smooth steady. That is why your bike has gears..."/>
            <textevent timeoffset="365" message="During the race, long climbs should feel comfortable. If they do not, you will regret it on the marathon."/>
            <textevent timeoffset="425" message="It is a very long day. Lots of time time to make mistakes. But also to fix them! Nutrition and some recovery goes a long way mid-race..."/>
            <textevent timeoffset="485" message="Are we having fun yet? We are not even halfway there. That is what makes it great!"/>
            <textevent timeoffset="545" message="Tick tock tick tock... If you are bored here, just remember the real ride is WAAAAAAAAAAY longer..."/>
            <textevent timeoffset="585" message="And coming up and over that first peak. Down in the bars for some hard efforts on the flat. BUILD pace on this climb."/>
        </SteadyState>
        <SteadyState Duration="480" Power="0.90449995" pace="0">
            <textevent timeoffset="5" message="Lift the pace a bit here."/>
            <textevent timeoffset="65" message="Find a nice rhythm. Down in the bars. Spinning those pedals."/>
            <textevent timeoffset="125" message="Take the climb a chunk at a time. Break the climb up like you break the day up. Do not think about all 180km/112mi at one. It is too far!"/>
            <textevent timeoffset="185" message="Think about the next landmark. The next time you will eat. Or drink."/>
            <textevent timeoffset="245" message="Still nice and steady at this pace. Right in the sweet spot."/>
            <textevent timeoffset="305" message="Sweet... the worst part about long races. All. That. Sugary. Stuff..."/>
            <textevent timeoffset="365" message="Makes you appreciate Bob Babbitt pulling over for a cheeseburger at the very first Ironman on Oahu."/>
            <textevent timeoffset="425" message="Cheeseburger sound good right about now?"/>
            <textevent timeoffset="465" message="I bet it does. And one more shift up."/>
        </SteadyState>
        <SteadyState Duration="360" Power="0.95449996" pace="0">
            <textevent timeoffset="5" message="Kick it here through the end. Last part is the steepest. Up and over the top."/>
            <textevent timeoffset="65" message="The road kicks up but you have the endurance to handle it."/>
            <textevent timeoffset="125" message="Why? Because you busted your hump on Slowtwitch Indoors!"/>
            <textevent timeoffset="185" message="Great job everyone. This is what makes it awesome! Suffering... TOGETHER!"/>
            <textevent timeoffset="245" message="And almost there. The summit is in sight. Ready for that loooooooong descent."/>
            <textevent timeoffset="305" message="Last little bit. You can see the top. That really is it."/>
            <textevent timeoffset="345" message="Kick it up and over..."/>
        </SteadyState>
        <SteadyState Duration="300" Power="0.65449998" pace="0">
            <textevent timeoffset="5" message="And relaxed pressure to the pedals."/>
            <textevent timeoffset="65" message="No soft pedaling. Recovering while you still keep the forward progress going."/>
            <textevent timeoffset="125" message="Always a little bit of pressure on. No resting. That is for after. Tomorrow we can rest..."/>
            <textevent timeoffset="185" message="Getting ready to hit the rolllers. Need to punch it up and over these."/>
            <textevent timeoffset="245" message="Are you ready? Six of these coming up."/>
            <textevent timeoffset="285" message="Bang, bang, bang... and then repeat. SIX times!"/>
        </SteadyState>
        <IntervalsT Repeat="6" OnDuration="40" OffDuration="60" OnPower="1.0545" OffPower="0.65449995" pace="0">
            <textevent timeoffset="5" message="UP! Here we go on number one."/>
            <textevent timeoffset="105" message="Number two. Up and up and up and over!"/>
            <textevent timeoffset="205" message="Short and steep. But keeping the power controlled."/>
            <textevent timeoffset="305" message="We are NOT going into the well on these. Strong but in control."/>
            <textevent timeoffset="405" message="Number five here. Almost through it. Are your legs toast? They should not be. You have a marathon to run!"/>
            <textevent timeoffset="505" message="And the last one. Up and overrrrrrrrrr....."/>
        </IntervalsT>
        <SteadyState Duration="240" Power="0.94999999" pace="0">
            <textevent timeoffset="5" message="And here we go on the last climb."/>
            <textevent timeoffset="65" message="Yellow Lake ascent. On wear legs. At this point, you will know if it is going to be a good day. Or a great day."/>
            <textevent timeoffset="125" message="Up and up and up. Climbing on a tri bike is F-U-N!"/>
            <textevent timeoffset="185" message="We are almost there. People are cheering. GOOOOOOOOOO!"/>
            <textevent timeoffset="225" message="And there it is. Finish strong. The top!"/>
         </SteadyState>
        <Cooldown Duration="120" PowerLow="0.65449995" PowerHigh="0.45449999" pace="0">
        	<textevent timeoffset="5" message="And now we descend into town... Long, long, long way down..."/>
            <textevent timeoffset="65" message="I bet you are glad you are not going to run a marathon right now... Or maybe you are!"/>
            <textevent timeoffset="125" message="See you next week for another workout or on Thursday for Hilly Vanilli, our social ride!"/>
        </Cooldown>
    </workout>
</workout_file>
