Chinook Half Ironman Triathlon - Triathlon1/2 Ironman

About a 4-5 min improvement since last years HIM. Not a lot more time in the pool, but more, and some weight loss. Also kept the effort easy.

Also really good at swimming straight now, Garmin in the swim cap seems to look better than before.


Focus on better drafting.

Cold and very windy with thundershows possible, so I took extra time to put on arm warmers, gloves, sunblock and a hat under my helmet. Rather spend a couple extra mins for comfort on a B race.

Screwed up the multisport and pushed into bike mode which I think caused my later problem. Sort of a guess at total trans time based on time of day lap presses.


Practice more, wear arm warmers in the water as they are HARD to get on wet.

Consumed 1 gel flask with 4 van powerbar gels and a bit of water, and 1 pack of cliff blocks - so just under 500 cals on the bike. I was expecting to take a gatorade/heed on the course but it was just so cold I didn't need the liquid.

So much better in cool weather than the infinit only I did last year. Actually made it to Transition before a huge pee unlike last year which had 2 bike stops and a trans stop.


Shoot for 200 cals on the bike so either 1 more gel or some sport drink.

Put my left shoe on then realized I needed socks. Doh!

Should have done some dry runs. Ah well.

2 min in the potty instead of on the bike - I won't go on the bike unless I am going to win something.

If everything wasn't in a garbage bag (rain) I would have been a bit quicker.

Goal based on last HM (1:30) was to go 4:50 for the first 5km then bring it down to 4:30. Just couldn't do it - legs, cardio, just not enough distance training. I "felt" a lot better on the run last year, even though it was only about 5 mins faster. Mind you, the bike was also easier last year as well.


Dunno. More brick/longer runs. Don't want to bring my own stuff on the run - I like using the course drink. First time having Heed, aside from a bit weird taste didn't have any issues.

Found the wife and kiddos and went to Arby's!



Longer distance volume - all my work has been 1:30 or less for the most part. Now it phases into IM training so lots more long volume.



Didn't hang around for the draw prizes, but it seems like a good race - certainly less hassle and more food/stuff than the IM 70.3 Calgary.

Just not sure why they make the bike 6km longer. That's about 12 mins extra time for no reason (the place they have the turn around isn't anywhere convenient.