Ironman 70.3 Calgary - Triathlon1/2 Ironman


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Calgary, Alberta
Canada
Rocky Mountain Triathlon Company
25C / 77F
Sunny
 		Total Time = 5h 46m 24s
Overall Rank = 271/675
Age Group = 40-44
Age Group Rank = 42/94
Pre-race routine:

Stayed at the Hyatt. Great place and good price. Special IM rate. Went to sleep around 10 PM. Fell asleep quickly, which is rare for me. Woke up at 4:00 AM. Mixed up my race fuel, ate a protein bar and had a protein shake. Worked well last time so I thought I'd do it again. Took bus to Ghost lake.
Event warmup:

Chilly morning. Ghost lake was cold but not too bad. Took bags where they needed to go, hit the pot, then got wetsuit on. Jumped in the lake for about 5 minutes.
Swim
  • 39m 4s
  • 1900 meters
  • 02m 04s / 100 meters
Comments:

I kept going off to the left. I swam at least 2000m. Have to work on this.
What would you do differently?:

Work on drafting and sighting better.
Transition 1
  • 04m 15s
Comments:

Possibly from the cold water, my fine motor skills were off a bit. Fumbled with my shoes and gloves
What would you do differently?:

completely dry off feet before trying to put on my cycle shoes.
Bike
  • 2h 56m 12s
  • 94 kms
  • 32.01 km/hr
Comments:

Had some knee issues start up about an hour into the bike. Realized that I did not pack the meds. Grrr. Worked through it. Quite bumpy roads for a lot of it but very scenic. With the amount of climbs, this was a great training ride for IMC.
What would you do differently?:

Make sure I have everything I need.
Transition 2
  • 03m 23s
Comments:

Spent way too much time trying to get on running sleeves (calf).
What would you do differently?:

I will put sleeves on before the swim and leave them for the bike and the run.
Run
  • 2h 03m 30s
  • 21.08 kms
  • 05m 52s  min/km
Comments:

Tough run course. Pushed it and felt good. Knee started to bother me during the last 4 km. During the last half of the run, felt that I could have cramped up. Not enough aid stations.
What would you do differently?:

Possibly bring own water bottles for this run. I hate to have to do that but felt that I could have possibly gone faster with more nutrition.
Post race
Warm down:

Volunteers were great. Had a few bottles of vitamin water, bag of chips, turkey wrap and apple. Went and walked around for about 1/2 hr. Took a bus back to the Hyatt. Had a shower and drove back home.

What limited your ability to perform faster:

Knee flare up, lack of nutrition on run.

Event comments:

As stated above, good training race for IMC. I will do this again.




Last updated: 2012-07-08 12:00 AM
Swimming
00:39:04 | 1900 meters | 02m 04s / 100meters
Age Group: 37/94
Overall: 261/675
Performance: Average
Suit: 19
Course: This was one long loop. First time I have had to swim counter-clockwise.
Start type: Deep Water Plus: Waves
Water temp: 16C / 61F Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Average Navigation: Bad
Rounding: Average
T1
Time: 04:15
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:56:12 | 94 kms | 32.01 km/hr
Age Group: 47/94
Overall: 284/675
Performance: Average
HR not working right.
Wind: Little
Course: This was a very scenic course. Good thing there were a lot of volunteers as we took a lot of turns and smaller roads throughout the country.
Road: Rough Dry Cadence: 82
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:23
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:03:30 | 21.08 kms | 05m 52s  min/km
Age Group: 42/94
Overall: 271/675
Performance: Average
HR not working right.
Course: Very scenic course with three tough hills. There are quite a lot of false flats and rollers. Surprised that the aid stations were only every 2.5 km.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4