Ironman 70.3 Muskoka - Triathlon

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Muskoka, Ontario
World Triathlon Corporation
28C / 82F
Total Time = 5h 53m 21s
Overall Rank = 438/1545
Age Group = 45-59
Age Group Rank = 54/121
Pre-race routine:

Got to site ready - went to bike as bike racked from day before
was slow at getting organized as I was overwhelmed by number of idiots with those in may AG - around my racked bike
Walked around site - walked down to lake - Saw Lisa bentley
Event warmup:

Went to lake and swam about 100m
stood in chest deep water and waited for gun
  • 33m 47s
  • 1900 meters
  • 01m 47s / 100 meters

Water at 60F - wore an insulated cap under bathing cap
I had the best swim ever
Had a great line to start and never stopped
gender rank - 227

What would you do differently?:

Nothing - keep plugging along
Transition 1
  • 06m 21s

Strippers helped with wetsuit
Put on shoes at bottom of hills
Ran most of hills
Felt great overall
realized i had forgotten my bike computer
What would you do differently?:

check bike to make ensure I have it all
  • 3h 01m 6s
  • 94 kms
  • 31.14 km/hr

Trouble with Pod case - fell twice due to heavy bumps
Gender rank 328
What would you do differently?:

Secure pod better
Transition 2
  • 03m 29s

Took time and got HR down
Struggled with zipper of Norway shirt
What would you do differently?:

stay calm
  • 2h 08m 38s
  • 21.1 kms
  • 06m 06s  min/km

That was a hard run - underplayed I think
All was well until the second turn around at 11.5k
Struggled to stay cool and felt they did not have enough water stations between highway 60 and downtown Huntsville
Once I passed 15.5 - I started feeling better but it was too late to push the pace more
Felt hungry at ~ 7k - Gel and Fruit to go worked

What would you do differently?:

Drink Pepsi / Coke earlier

Post race
Warm down:

Cried and spent time with friends
Saw some teammates and shared stories with them

What limited your ability to perform faster:

Same as prior 70.3 - overheating, nutrition, and mental stuff
I was better overall though
Very happy with overall results as this is a darn hard course

Event comments:

I loved my first IM Brand experience
I felt they took good care of us from start to finish
One issue I had was not enough water stations between Highway 60 and downtown stretch as it was getting very hot by 12 pm

Profile Album

Last updated: 2014-10-06 12:00 AM
00:33:47 | 1900 meters | 01m 47s / 100meters
Age Group: 34/121
Overall: 227/1545
Performance: Good
Suit: Nineteen - Pipeline
Course: Rectangular
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 06:21
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:01:06 | 94 kms | 31.14 km/hr
Age Group: 40/121
Overall: 328/1545
Performance: Good
Wind: Little
Course: Loop Best ride ever Hilly but I have seen worse
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:08:38 | 21.1 kms | 06m 06s  min/km
Age Group: 54/121
Overall: 438/1545
Performance: Below average
Course: Out and back with 2 turn around very hilly had trouble at 11.5k
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5