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Endurance Nation is the official Coaching Partner of Rev3Triathlon. In addition to creating race-specific content for the Rev3 series, EN is offering every athlete registered for a Rev3 event the option to create a free trial membership.
Our goal here is to get you 100% up to speed and ready to have your best ways possible. Every single race is unique, and Quassy is no exception. From the scenic swim, to the relentless Connecticut hills, to the epic post race experience that is Quassy Amusement Park, you will leave with memories as strong as that burning feeling in your quads…guaranteed!
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Three Bullets on Rev3 Quassy
Don’t have time time to dive into a full review of the course? Then cover the most important highlights in this short video with Coach Patrick from Endurance Nation.
Detailed Race Information [top]
- Race Date: June 4th, 2017
- Distances: 1.2 Mile Swim, 56 Mile Bike, 13.1 Mile Run
- Typical # of Athletes: 800
- Register Here: http://rev3tri.com/quassy/registration/
- Contact Rev3 Support: firstname.lastname@example.org
- Bike Elevation: 3809 feet (Map Here)
- Run Elevation Gain: 854 feet (Map Here)
- Recommended Get Started Training Date:
- Prepared = December 5th, 2016
- Last Minute = March 13th, 2017 (12 Weeks To Go)
Equipment Recommendations [top]
Rev3 Quassy is one of those races which falls on the climate fault line. By that I mean to say it’s hard to tell whether the race will be cold or hot but rarely is it ever “just right.” I strongly suggest that you had better plan for it being a hot day; at least then you can always dial things back accordingly if it turns out to be better for racing than you anticipated.
The Swim: The race is early enough that a full wetsuit is completely fine. Some folks up for a sleeveless, or Long John option, but I think that would be just a little bit on the cold side. As always, don’t forget your tinted goggles to deal with the sunlight as you navigate the course.
The Bike: Without a doubt the most important thing you need to review regarding your equipment is gearing on your bicycle. With over 3800 feet of climbing on this course, not having the right gear in will make for a very long day. For those of you running a standard set up of 53/39 on your front chain rings, make sure you have a 27- or 28-tooth option on your rear cassette. You can check for yourself by carefully counting the teeth on the biggest ring on the cassette on your rear wheel.
If you are fortunate enough to be using a compact crank, one that has a 50/34 (instead of the standard 53/39), then you have a little bit more wiggle room. stronger riders can get away with the biggest ring in the back being 26; some of you may want to be very conservative and opt for something like a 30 or 32 tooth ring.
In addition to managing the hills with your gears, you want to make sure that you have a good nutritional setup so you can eat and stay hydrated while navigating. We strongly suggest that you get a front mounted Aero hydration bottle so that you can drink without taking your hands off the shifters / brakes. If you don’t have one already, you should also consider getting a “bento” or snack box to mount on your top tube to make your nutrition easily accessible.
The Run: Given the consistent high temperatures in early June in New England, making sure you have the right gear to stay cool is probably the most important thing you can do. you want a hat or visor to keep the Sun off your face and hopefully retain the water you’re dumping over your head! There are plenty of aid stations, but if you use a custom formula then make sure you have the means of carrying it — check out www.fuelbelt.com. And don’t forget to include some additional salt in a pouch, canister or pocket in case your stomach starts to go south or you feel the onset of cramping.
Swim Course Breakdown [top]
The Rev3 Quassy Swim is very straightforward: View the online map here. You have a place to warm up in the beginning just off to the left of the starting line which we encourage you to do. There are three turns on the course with the shortest leg being the second one as you go parallel to the shore. Swim as far as you can until you hit the boat ramp and be light on your feet and the ground is hard on your way to transition.
- The first leg of the swim is the longest.
- The shortest leg is the only one that is directly into the Sun.
- There is ample room to warm up and you should take advantage of it.
- be mindful of the run from the swim exit to transition as part of it is on blacktop.
Bike Course Breakdown [top]
Without a doubt the bike is one of the most challenging courses you will find and a half iron distance race. While you might be intimidated reading that, know that you certainly are getting your triathlon dollar’s worth at this event! The layout of the course means that you spend a significant portion of the ride going up. When you finally have the chance to descend, it is a very fast straight shot. do your best to try and ride the course before the race — you’ll be very glad you did. For those of you who can’t, or need more background, here’s our analysis.
- Use the mile markers, and not the terrain, to dictate your nutritional strategy.
- Remember that the longest sustained climbing is in the first 15 miles.
- Be mentally ready for the out (down) and back (up) from miles 35 to 41.
- Do your best to take advantage of the speed from mile 41 through 50 as you also catch your breath.
- Spin the last 2 miles back into transition in preparation for the run.
Run Course Breakdown [top]
While everyone shows up talking about the bike course, everyone leaves talking about the run. Hard to believe, but it’s true: how you run on this course will significantly impact your overall performance on the day. The elevation and layout of the run ensures that anyone who rides too hard or under fuels on the bank will pay an extremely high cost. The upside is that the run is beautiful and the course is one that you would pick for yourself as it’s challenging and pretty.
- Use early climbs to set a smart pace.
- Keep a fluid cadence on the descents so you don’t fry your quads.
- Cruise through the middle six rolling miles, fueling and hydrating for the final push.
- Miles 9 through 13.1 are legit — your day is made / broken here.
- Walk the aid stations as a reward for running between them.
- Keep your hands up, chin up, and run with purpose with an eye toward that finish line!
Race Reports & Podcasts [top]
- Rev3 Quassy Race Report: Darren Freeman, 45′ PR!
- 2014 Rev3 Quassy Race Report – Coach Patrick McCrann
- Rev3 Quassy Race Interview: Team EN Member Ryan Miller
- Race Report Podcast: Rev3 Quassy with Simon Shurey
- More than 500 race reports and resources for our members…create your free trial here!
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Endurance Nation is the official Coaching Partner of Rev3Triathlon. In addition to creating race-specific content for the Rev3 series, EN is offering every athlete registered for a Rev3 event the option to create a free trial membership. Endurance Nation is officially #backinblue!