Build a Foundation
Add some variety to your exercise routine. Run one day and strength train the next. This will not only hold your interest in the workouts longer, but it will give your body the time it needs for recovery. Additionally, you are covering more muscle groups throughout the body and keeping the workouts motivating and different.
To build up endurance for your 5K race include some interval training as part of your regimen. Use hill sessions and up-tempo to your runs to do this. Hold a steady running pace where you do not feel like you are just about to die, but that you can keep going.
Head to the track for shorter interval runs while learning to pace yourself. Learn to conserve your energy during the first part of the race and then to let go in the second half so you can make it to the finish line of you 5K race.
Renegade Off-Road Triathlon
A calm lake and abundant trails make Bonelli Park the perfect setting for this event. This 1/2 mile swim, 15 mile (2-loop) bike and 3 mile trail run is challenging enough for the seasoned triathlete yet short enough to entice novices. The mountain bike course has a beginner/intermediate rating. The bike course is a mixture of paved roads, fire roads and single track trails. The trail run is hilly with a mixture of paved paths, fire roads and single track trails.
Renegade Recreational Off-Road Triathlon
The same course as the Renegade Off-Road Triathlon, but with a 7.5 mile (1-loop) bike. This event will be timed but is not eligible for division awards.
XTERRA Off-Road Duathlon
Skip the swim and add a run. You'll run the 3 mile trail run instead of the 1/2 mile swim. This is the perfect choice for our land based trail loving friends.
•Quality Event Tech T-Shirt
•Flat Lake Swim
•Beginner/intermediate Level Mountain Bike Course
•Scenic Trail Run
•Post Event Expo
6:30 am Registration Opens
8:00 am Triathlon 1st wave swim start
8:15 am 3 Mile Trail Run Challenge and Duathlon Start
10:00am Trail Run Awards
11:30am Triathlon and Duathlon Awards (possibly earlier as available)