Ironman 70.3 Calgary - Triathlon1/2 Ironman

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Calgary, Alberta
Rocky Mountain Triathlon Company
27C / 81F
Total Time = 7h 29m 4s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 26/29
Pre-race routine:

Was in bed early, around 9:30. Asleep by 10, but woke up at 2:30 and that was about it. Had had 3 good nights of sleep, so wasn't too worried. Finally got up at 4:45. Had some yogurt, some coffee and an energy bar. On the road at 5:30. K. took some pics of my before the race start. I was so grateful that she came back from her trip home to be with me for this race!
Event warmup:

Jogged up the hill and back to drop off my dry clothes bag. Got into the water as soon as the wave before me set off and swam for about 5 minutes. When the starter said one minute to go, I did a couple quick sprints to get my HR up.
  • 42m 21s
  • 1900 meters
  • 02m 14s / 100 meters

As per usual, my first 500 m was poor. High resp rate, had to breast stroke a couple times. Once I get through that, I was fine. Good breathing, felt really strong and comfortable. Tried to really focus on hip rotation and my pull. Caught up to several people from the wave in front of me, as well as at least one in the wave 2 before me. There was a little bit of contact, I got kicked a couple times, and punched in the head just as I got to the exit ramp, but no harm done. Got out of the water feeling good, no vertigo, HR good. I forgot to start my watch when the race started, didn't do so until about 200m later, so didn't know my time. Was able to grab a look at the race clock as I got out of the water and saw that I was around 43:00. I was expecting 45:00, hoping for under 40:00, but was perfectly happy with this result.
What would you do differently?:

I just need to figure out how to get my body to accept that the race starts when the gun goes off, not 500m later!!
Transition 1
  • 05m

K was there cheering for me as I came out of the water. Volunteers were great here. Took some advice from someone and walked out of the water, walked to the bike, walked up the hill. Felt great coming out of the water, but didn't want to start the bike with my HR skyhigh. Took some time to put on sunscreen (although evidently missed a few spots--sunburnt shoulders!)
What would you do differently?:

  • 3h 43m 58s
  • 94 kms
  • 25.18 km/hr

First 10 km were fast, with a slight downhill. I was just taking it easy, easing in, because I knew the hills were coming. Onto Grand Valley Road and uphill. Tried to just maintain a good spin, keeping my HR around 145. Biggest issue was the roughness of the road--my left deltoid and triceps were not happy. Neck was sore as well from about km 30 on. I got passed quite a bit on the bike, but just stuck with my plan. Saw a few folks with flats/mechanical issues, thankfully I didn't have any! The biggest hill on the course was not a problem for me, I seem to be fairly strong on the hills. Passed a few people, but just kept in an easy spin. My plan was to pick up the pace a bit after this hill.

Stopped at the second aid station at 65km to use the port-o-potty. Thankfully there was no lineup, but it was in a bit of a ditch on the side of the road, and had quite a backwards lean. My legs were not really at 100%, so I was a little afraid I was going to fall over in there! Thankfully made it out with no problems. Volunteers had filled my water bottles and I was on my way.

Around 70km the route was all supposed to be net down hill, but that was when the headwind started, so my plan to pick up the pace was thwarted! Turned left around km 75 and it was then a crosswind, a few gusts that blew me off course a bit. It was around here that a guy tried to pass me and failed (not because I was so fast, I think he just ran out of gas). But then he sat on my back tire. I thought Yanti and wanted to let loose with a snot rocket, but couldn't make it happen. And didn't have to pee! Eventually I passed a woman in front of me, so he because her problem! I was pretty much done at this point--my butt was pretty sore, and I just wanted to be off the bike already.

15 more km of easy rollers and I was at the dismount line. I think I was a bit loopy at this point, cause it took me a second or two to realize I had to slow down and get off the bike! I was never so happy to go for a run! K was there again, cheering as I got off the bike--such a lift!
What would you do differently?:

Not sure I would do anything much different on the race. Definitely need more time on the bike to improve, but I had a plan of taking it easy to the Cochrane hill, then picking it up a bit and hitting a negative split, and I followed that plan.
Transition 2
  • 03m 42s

Volunteers again were great. I had checked out T2, and knew that my rack was directly across from the cross street, but I the volunteers guided me where to go, and helped me get my bag off the rack and bike on.
What would you do differently?:

  • 2h 54m 3s
  • 21.08 kms
  • 08m 16s  min/km

I knew coming off the bike, this was going to be mostly mental. I wanted to start out slow and build if possible. My first km was fast, I knew it and was trying to slow down, but couldn't. I walked a bit to reset pace. I started running again, still too fast. Walked again to try and reset pace. I started running again--got to km 4 and K had assembled a group of strangers with cowbells to cheer for me!!

I got down to the bottom of the Weaselhead hill, my pace was ok, but whenever my HR got to certain point (~145) I started to feel nauseated. So, run/walk it was. I decided that I was going to run anything flat or downhill, and walk the uphills. On the long rolling section, this became walk in any sunny sections, run in the shaded areas. First 7km felt like could vomit at any point. The middle 7 km, I was feeling much more comfortable and run quite a bit more. I hit the turnaround point and did a heel click around the cone--I was having fun, even if it killed me :).

The last little bit of the return on the long rolling section, I started to feel nauseated again. Needed something solid in my stomach, so had a half a cookie from the aid station. Didn't help much. I wasn't feeling as though my nutrition wasn't adequate, from a calories in standpoint, but needed something solid. I would have loved a piece of fruit here, something to consider for next time. This was around km 14. Now was the long straight stretch back to the bridge. I was struggling a bit here, feeling nauseated. So I started playing games. It was a MUP, with a yellow line down the middle. It was treed, and some of the trees shadows crossed the center line. So I told myself I had to run for the distance of 10 trees whose shadows crossed the line, then I would walk 10. Kept me going! Got over the bridge, then was the big uphill. I ran to the bottom, then walked up the hill. Top was km 17.

This section went around the loop again, had to pass the finish area, so there were a lot of people cheering, which helps a lot! K was there, cheering again, just what I needed. Got a kiss and kept going! Started my game again. Ok, run from this tree to that sign. Run from this pile of discarded sponges to the next pile of discarded sponges! Whatever would keep me moving forward! The last aid station I got offered water, a cold sponge and encouragement or sass. I chose sass! The volunteers were so great, made sure to thank all of them. Knew I only had 1km left, so tried to run as much as I could. K was waiting with 200m to go, and ran in with me.
What would you do differently?:

Need more brick training. I think the heat caught up with me, and just the overall day.
Post race
Warm down:

Tried to stretch a bit, walked around. Still feeling quite nauseated, but tried to get some food in.

What limited your ability to perform faster:

Just inexperience and the heat I think!

Event comments:

Volunteers are fantastic. This was a really fun race. The lake is cold, but water is clean, and there was very little chop in the morning. Bike course is gorgeous, if a rough in sections. Run is also gorgeous.
It was interesting doing a point to point. They had the logistics down, but it was a bit weird to not have all your stuff in one place. Makes for some anxiety as you are used to having all in one spot and that helps you make sure you have not forgotten anything!

Profile Album

Last updated: 2012-01-09 12:00 AM
00:42:21 | 1900 meters | 02m 14s / 100meters
Age Group: 13/29
Overall: 0/
Performance: Good
Course: Straight out from the dock, right turn around buoy #1. Then rectangular course. Out under the overpass, past second buoy. Left around third buoy, short side of rectangle, left around buoy #4. Back stretch, past 5th buoy, under overpass, left around 6th buoy, and into boat ramp for finish.
Start type: Deep Water Plus: Waves
Water temp: 16C / 61F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 05:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
03:43:58 | 94 kms | 25.18 km/hr
Age Group: 26/29
Overall: 0/
Performance: Good
Wind: Some
Course: First 10 km were a slight downhill. Left turn onto Grand Valley road and the up hill started. The roads were rough rough rough for first 30km. Mostly rolling hills, but one steep one right about km 30. At that point (right turn onto TR 280), the roads become smoother, and it is net downhill with some rollers for the next 25km. Course went left turn at Horse Creek Rd, left onto 1A, right onto 22. Then the big hill outside of Cochrane (150m climb (~450ft) over 10km. From there, net downhill (left on TR 250, right on RR 31, left on Lower Springbank to Glenmore trail to N. Glenmore Park) with a couple rollers.
Road: Rough Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:54:03 | 21.08 kms | 08m 16s  min/km
Age Group: 26/29
Overall: 0/
Performance: Below average
Course: Out and back around Glenmore Reservoir. First was a 4km loop, out and back towards the finish line. Down a steep hill, over the bridge, long straight stretch. Another hill, then a few rollers, then a BIG hill, aid station. Then long section (3km) mostly rollers, some flat through a sunny section. Up a bit of a hill, around the bend to the halfway point.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4