Ironman Canada - TriathlonFull Ironman

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Penticton, British Columbia
Ironman North America
88F / 31C
Total Time = 13h 15m 51s
Overall Rank = 1402/
Age Group = 50-54
Age Group Rank = 96/245
Pre-race routine:

Easy morning as we were staying at a great B&B near the start.
Event warmup:

Just found a good starting spot in the middle as everyone went left.
  • 1h 23m 59s
  • 4224 yards
  • 01m 59s / 100 yards

Best swim performance yet! Had to stop twice to fix goggles and got beat up in the first leg but I hung in there and tried to draft. The wetsuit is very fast!
What would you do differently?:

Maybe I should have started left to avoid the masses.
Transition 1
  • 06m 4s

Had to dress outside the tent but I made it work. This was a good T-1 for me. I need to learn how to start with shoes on the bike.
What would you do differently?:

Practice shoe in transitions.
  • 6h 40m 41s
  • 112 miles
  • 16.77 mile/hr

Started too slow, started nutrition too soon and generally held back too much in the beginning. Had a flat that took 14 minutes to change and many potty stops, I think about 5. AVG PWR was 132 which has gone down since a high of 236 in June.
What would you do differently?:

Not drink until at least 30 minutes into leg.
Transition 2
  • 07m 38s

Very good as the volunteers took the bike. I need to learn better transitions.
What would you do differently?:

I need new shoes so I'll get some with single straps and work on dismounts.
  • 4h 57m 30s
  • 26.2 miles
  • 11m 21s  min/mile

This proves the run is my strength! Top half of my age group for once.
What would you do differently?:

Be tougher mentally and reduce walking.
Post race
Warm down:

Gradually started eating and drinking and got a massage which helped much. The next day I felt much better than normal.

What limited your ability to perform faster:

Missed the first 3 months of training due to medical issues so this was a very good race for me.

Event comments:

No water on parts of the bike course but just two stations.

Last updated: 2011-08-31 12:00 AM
01:23:59 | 4224 yards | 01m 59s / 100yards
Age Group: 164/245
Overall: 1917/
Performance: Good
Suit: Blue Seventy Helix
Course: Kind of a warped rectangle, one loop.
Start type: Wade Plus: Shot
Water temp: 71F / 22C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
Time: 06:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:40:41 | 112 miles | 16.77 mile/hr
Age Group: 143/245
Overall: 1681/
Performance: Bad
Wind: Some
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Hills: Below average
Race pace: Comfortable Drinks: Too much
Time: 07:38
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
04:57:30 | 26.2 miles | 11m 21s  min/mile
Age Group: 68/245
Overall: 1157/
Performance: Good
Course: Hilly out and back.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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] 5