Subaru Sooke International Triathlon - Triathlon1/2 Ironman

Not a huge group of athletes so the swim start wasn't too rough. A little bumping and grinding but all sorted out pretty quickly. Swam in a pack for a few hundred meters and then my poor navigational sense (combined with water in my goggles. Again!) took over and I kinda swam off on my own zigzagging around the course. After the first turn I got into a nice steady rhythm of 6 strokes between sights and got the navigation more under control. I really need to figure out why my goggles don't leak in training but do in a race. Finished within a few seconds of my expected time - meaning I should have gone a little harder.

Get goggles that don't leak. Swim a little harder I think.

Need to practise transitions. I wasn't too worried about the time to be honest, since this was my first half iron and wasn't going for a podium spot. Just a bit slow making sure everything was in place and packed in the blue bag for transport back to T2. Plus I decided to wear a long sleeve shirt for the bike - getting it on was a bit walky.

Just go faster. Not spend so much time getting clothes on.

I started the bike without any liquids onboard due to forgetting my bottles at the B&B. This was compounded by dropping the one bottle I got at the aid station on the first lap. I should have stopped to pick it up. I ate a larabar in the middle of the second lap to get some calories in, but I think my bike nutrition got messed up due to these mistakes. Hammered pretty good on the first lap (over 30 km/h average) and rode the hills really well. I did the course on a road bike without tri bars. Was very disheartening to pass a half dozen people on the hills going up and then have them fly by me on the downhills and flats - especially the downhills since I outweigh most of them by a reasonable margin. Started on gels on the 3rd lap once I had fluids on board. The final lap was tough on the really steep hills ( ~8-10% for 500m or so) with some people walking the really steep parts. Wanted to get under 3 hours but just missed it - was going a bit slow in the last parts of the ride trying to get a final bit of nutrition in.

Take my bottles with me. Go back at the aid station when I dropped my gatorade. Put aerobars on my bike (or get a TT bike)

Had a bit of a tea party here. Must have had low blood sugar or something because I almost started the run without my shoes on. Also forgot to put on sunscreen - which I had fortuitously left in the car.

Put on my shoes. Put on sunscreen. Not stop for a nap.

The longest run I did in training was 16 km, so this was a stretch for me. Starting with a long (2 km) gradual downhill was a good way to get into the run. The first loop went by fairly quickly, I walked aid stations to take in water and gatorade plus one gel per loop. Also was getting sunny at this point so a lot of water went on my head to keep cool. Ran a few km with a friend, but eventually she dropped me. Started to fade badly at about km 19 and walked a steep bit of hill - was running low on energy by this point. Ran the last km to the finish line.

More run training. I just started running last year so will continue working on the run to get more competitive. I'm quite happy with a 2 hour half marathon though.

Walked around a little and caught up with my family. Chatted with friends and ate everything in sight.


Need aerobars on the bike. Messed up nutrition on the bike. More run training.


What a tough course! Several competitors commented that it was at least top 3 in the list of the toughest courses they had done. As always I look back and wonder what if I had changed this or changed that, but overall I had lots of fun at my first half. Great little town, good organization and a well run and well supported event with lots of people out cheering us on. The sun came out by the end of the race and good times were had by many.