Ironman Canada - TriathlonFull Ironman

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Penticton, British Columbia
North America Sports
27C / 81F
Total Time = 13h 15m 17s
Overall Rank = 1304/2999
Age Group = M40-45
Age Group Rank = 225/406
Pre-race routine:

Drank possibly not enough the day before. Spent a couple of hours in the sun travelling down the channel with family. Ate a couple of protein bars and the usual Tim Hortons supper. Was in bed by 9:00 but didn't fall asleep until around 10 or so. Slept until 4 AM.
Event warmup:

Had a protein shake and a bar for breakfast. Drove down and went through the body marking and special needs bag drop off quickly. Went through the mental practise of T1 and T2. Did a bit of stretching and hit the porta-potty.
  • 1h 14m 23s
  • 3862 meters
  • 01m 56s / 100 meters

Started close to the front right in the middle. Was boxed in a couple of times and kicked in the head twice but had a personal best in time. Shaved 12:23 off time from 2010! A group of us swam completely around one of the big buoys so that added some time.
What would you do differently?:

Wear tinted goggles. The sun made it difficult to see at times.
Transition 1
  • 05m 33s

Felt good about T1. Shaved 7:14 from 2010. Had no issues. Change tent was crazy busy and didn't get a place to sit down. Probably went faster doing it this way.
What would you do differently?:

Nothing comes to mind.
  • 6h 16m 58s
  • 180.25 kms
  • 28.69 km/hr

As practiced, took it easy for the first 60 km before the big climb. Passed a lot of people on Richter's pass. This is where the problem hit me. On the down (right after the aid station where I only took one bottle), I dropped it. Thinking there was an aid station in the near future (WRONG), I kept on going. Nothing to drink until almost Keremeos hurt me later on. Knew I was in trouble when I did not pee once on the bike route.
On a positive note, I felt more strong on the downs where in the past I was white knuckling the brakes. Beat my 2010 time by 22:33.
What would you do differently?:

Drink more.
Transition 2
  • 06m 50s

This was a bit slower this time that 2010 because I forced myself to try and pee. Got a bit out but knew that I needed hydration badly!
What would you do differently?:

Be better prepared from the bike.
  • 5h 31m 34s
  • 42.16 kms
  • 07m 52s  min/km

Plan was to take it easy until the turn around. Felt off but kept on going. Walked and took in nutrition at each aid station. Stomach started to bother me. Just before the turn around, my left ear was plugged and I became quite dizzy. A few days before the race, I had a head cold and a sore throat. It probably wasn't fully cleared up. Dehydration could have had the affect too. Not sure. Bonked some time later as I could get the energy to run much. Felt dizzy and almost passed out a few times. Had to walk much of the way back. The final few km I ran most of it. Frustrated and very disappointed in run as I was gunning for a 4:12 and a negative split. First half 2:25, second half 3:06.
What would you do differently?:

Have nutrition taken care of to start the marathon.
Post race
Warm down:

For the last 5 miles, couldn't hear much out of both ears. The catchers took me and I almost collapsed. They helped me to get my picture done, then took me to the med tent. Core temp was 33.4 C and my BP was 80/55. Threw up a couple of times and in the walking wounded area for about an hour with no progress in temp or BP so they took me over and gave me IV fluids and anti-nausea medicine. There I was able to take in water and chicken broth. Went for a massage and drank more chicken broth and had a piece of pizza.

What limited your ability to perform faster:

Nutrition. Only peed once in the entire race.

Event comments:

Too bad this is the last IMC in Penticton. Looking forward to seeing where it will be next year. The Challenge group will host a Ironman distance race in Penticton next year. I am tempted to sign up when it becomes available because I know I do much better. Sub 12 hours is in my reach!

Last updated: 2012-06-27 12:00 AM
01:14:23 | 3862 meters | 01m 56s / 100meters
Age Group: 167/406
Overall: 958/2999
Performance: Good
Course: One loop.
Start type: Wade Plus: Shot
Water temp: 21C / 70F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Average
Time: 05:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:16:58 | 180.25 kms | 28.69 km/hr
Age Group: 209/406
Overall: 1133/2999
Performance: Good
Wind: Headwind
Course: Headwind on last part of bike course.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
Time: 06:50
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
05:31:34 | 42.16 kms | 07m 52s  min/km
Age Group: 257/406
Overall: 1630/2999
Performance: Bad
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? No
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] 4