Ironman Canada - TriathlonFull Ironman

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Penticton, British Columbia
Ironman Canada
32C / 90F
Total Time = 12h 33m 15s
Overall Rank = 847/2400
Age Group =
Age Group Rank = 0/
Pre-race routine:

Arrived in Penticton on Wednesday, set up the trailer and organized my head for the week.

Thursday was a team ride with the Cops for Cancer, about 100 or so people showed up for an hour pedal out to maclean creek and back. Completed registration/sign-on for the race, tooled around the athlete's village for the day, dinner with friends that night at the pasta factory.

Friday - 30 minute swim in the choppy lake, goggle panic (ended up buying a new pair), carbo-load dinner and pump up.

Saturday - Woke up and went down to the race site, did a 20min swim, 20bike, 15 min run. Nerves were setting in slightly but the exercises were very therapeutic. We hung around for the day, did the athlete's parade, dinner at the Hooded Merganzer with my parents and off to bed. Had a good sleep, set the alarm for 4am.
Event warmup:

Body marking - 5:15
Transition prep, into my wetsuit, and onto the beach by 6:30
10 minute warm-up, couple of hard sprints followed by easy strides.
  • 1h 09m 4s
  • 3862 meters
  • 01m 34s / 100 meters

Great swim, good draft. I threw caution to the wind and started 3rd row, right in the centre. It was mayhem, but actually kind of fun. Number of times kicked in the head-2x, in the teeth-1x. Number of times punched or elbowed....lots.

I was able to breath bilaterally every 3rd stroke for pretty much the entire race. Got out of the water feeling fantastic
What would you do differently?:

nothing, great swim overall other than a few wandering moments at 2500m.
Transition 1
  • 04m 8s

Good transition, a bit of a sock problem. The run from the water to the bags to the tent and out to the bike was a marathon in itself!
What would you do differently?:

probably babypowder my socks to get them on easier.
  • 5h 42m 17s
  • 180.25 kms
  • 31.60 km/hr

I was expecting that all of the feed stations were going to have powerbars on-hand. I noticed that only a few of them did (2 or 3 I believe) when I went through. I ran out of emergency bars as a result. I know better than to put my race in the hands of the aid stations. Something to learn from foresure.

I also forgot to grab a water at the feed station ont he out and back and only realized it when I got to the bottom of yellow lake. Ran out of fluids halfway up and was hurting a bit at the next station. Underhydrated as a result of the downhill...the price was paid in the marathon.
What would you do differently?:

take my own food. smarter hydration.

Great ride, not so hot on the nutrition.
Transition 2
  • 06m 45s

took my shoes off at the timing mat so that I didn't have to run in my shoes. Turned out to be a semi-bad idea as my feet were tender and running on pavement didn't treat them all that well. Bathroom break added a bit of time onto the transition.
  • 5h 31m 3s
  • 42.16 kms
  • 07m 51s  min/km

A complete and utter disaster.

I suspect that the nutrition issues on the bike caught me on the run. The first 4 miles were awesome and I was running comfortably at a 5:30-5:50 pace. My calves were a bit tight but not too bad. Then the leg cramps set in. By mile 5 I could not flex my feet up and down and ran with considerable pain. My groin started to cramp. Any food or fluids I took in caused me to dry heave and things were not going well to say the least. I kept saying to myself "keep moving forward, don't stop". I kept running, walking only briefly, for a minute at a time. The first 5 feed stations had no chicken soup, just fruit, cookies, gatorade, water, and two flavours of powergels. Vanilla which is disgusting and "double latte" with caffeine. Caffiene on an upset stomach didn't help and my trip down the toilet bowl became worse. I struggled to special needs where I had pringles and advil. I didn't want to take Advil as I was already severely dehydrated. The pringles were a nice perk-me-up. The cramping continued relentlessly but I kept on running. The mental punishment of watching my goals peel away was just as hard as the physical toll.

By mile 20 I was starting to bounce back as I could see main street. I began to run faster, developed a stride and fought through the leg cramps. with 1 mile to go the camps lessened and I was able to finishe main street, the turn around, and the final stretch in great form.

Crossing the line was the single most incredible moment I've ever had. I just wish that I had continued my great race into the marathon. I feel satisfied but then again...a bit unsatisfied. Some unfinished business I suppose.
What would you do differently?:

Post race
Warm down:

pizza, massage, grapes, nuun water, sleep.

What limited your ability to perform faster:

cramps, severe dehydration.

Event comments:

The absolute hardest but finest experience of my life thus far.

Profile Album

Last updated: 2006-06-15 12:00 AM
01:09:04 | 3862 meters | 01m 34s / 100meters
Age Group: 99/
Overall: 647/2400
Performance: Good
Suit: Ironman Stealth
Course: one lap, 2400
Start type: Wade Plus: Shot
Water temp: 19C / 66F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 04:08
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
05:42:17 | 180.25 kms | 31.60 km/hr
Age Group: 0/
Overall: 0/2400
Performance: Good
Wind: Some with gusts
Course: long but absolutely beautiful. 3 main climbs, all not bad at all.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 06:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike
Shoe and helmet removal
05:31:03 | 42.16 kms | 07m 51s  min/km
Age Group: 155/
Overall: 1286/2400
Performance: Bad
Course: Long and relatively hilly course leading to Maclean Creek and back
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? Ok
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5