Ironman Canada - TriathlonFull Ironman

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Penticton, British Columbia
North America Sports
Total Time = 13h 08m 35s
Overall Rank = 1248/2576
Age Group = M35-39
Age Group Rank = 152/240
Pre-race routine:

Got up at 4:30am and had my usual pre-race breakfast of oatmeal and fruit. Sipped on a bottle of Heed for most of the morning and had a banana half hour before the start.
Event warmup:

Did a quick swim out and back to get the arms moving but nothing strenuous.
  • 1h 04m 24s
  • 3800 meters
  • 01m 41s / 100 meters

I started in the middle near the front, I had planned on starting on the left side but the middle was pretty empty. The start was uneventful for me with minimal contact which was a surprise as this was my first Ironman. Started at a higher stroke rate (which is what a I practiced) and then settled in to a nice pace. Found a few fast feet and rode them for a bit but came in over an hour. Wanted to be under but wasn't going to risk the day to shave a couple of minutes off the swim.
What would you do differently?:

Maybe push a little harder and not worry about drafting as much.
Transition 1
  • 06m 32s

My wetsuit sticks to my legs like glue. I put BodyGlide on my calves before putting it on but even with 2 wetsuit strippers it still was tough to get off. Decided the day before that I was going to walk through the transition area as running would only make me feel rushed. I wore my tri shorts with bike shorts over top of them under the wetsuit so there was minimal work to be done in the change tent.
What would you do differently?:

Figure out why my wetsuit is so hard to get off my lower legs.
  • 6h 12m 17s
  • 180 kms
  • 29.01 km/hr

Because I exited the water near the front I had the privilege of being passed by a lot of people on the way to Osoyoos. Lots of people riding in packs, a number of people were blatantly drafting. I kept my own pace though as I knew I had to keep energy for the run. The climbs up Richters and Yellow Lake were a surprise for me as I passed a bunch of people up both mountains. I didn't feel as though I was working hard, just spinning. I guess adding the 11-28 cassette a month ago was a good idea. Stopped at the special needs for about 10 minutes for a snack and bathroom break as planned.
What would you do differently?:

I liked my time as I was aiming for 6 hours. However I couldn't ride aero as much as I wanted to. I tweaked a muscle in my neck/upper back a couple weeks ago and could only hold the aero position for short periods before it got too uncomfortable.
Transition 2
  • 12m 31s

My legs were feeling stiff when I got off of the bike. I didn't attempt a flying dismount as I knew I was going to take my time in T2. Got Bike to Run bag and walked to change tent. Wasn't moving too quickly in change tent considering all I had to do is take off bike shorts as my tri shorts were on underneath. Probably could have been about 6 minutes faster.
What would you do differently?:

Probably not sit down on a chair next time, my body wasn't keen on getting up.
  • 5h 32m 52s
  • 42.2 kms
  • 07m 53s  min/km

On the bike I was planning on using Perpetuem in my nutrition but about the halfway point on the bike course my stomach told me that it had enough of that drink so I stopped. I thought at the time that I have to make sure I take in more sodium on the run. I ran/walked the first 10 km's just under 7 min/km which was my plan. Shortly thereafter I started to have GI cramps so I started to walk more. I had Salt Stick tabs with me and took one which seemed to make it worse so I stopped that. At every aid station, took ice for the hat, cup of cola, 2 cups of water and mixed up fruit or gels. It wasn't until after the turn around it dawned on me that I should try to get more sodium so every aid station I started to take a salt tab, a cup of chicken brother and some water. After 3 aid stations of that I started to feel much better and got back to my run/walk strategy.

I had planned on breaking 13 hours but when I was 3 km's out from the finish I figured that wasn't going to happen so I stuck with my plan and just enjoyed coming back into town. I ran from the final turn around to the finish.
What would you do differently?:

More salt tablets and start taking them earlier.
Post race
Warm down:

Went to the food area and had a slice of pizza and then found the wife.

What limited your ability to perform faster:

Lack of sodium and time to adapt to nutrition changes.

Event comments:

Previous participants told me that this was a great race; from the course, to the volunteers to the spectators/local residents. I was not disappointed. The final run to the finish was amazing, never thought I would hear a crowd roar for me.

I hope Challenge keeps up the atmosphere of the race as that what really makes this special.

I would race this course again.

Last updated: 2012-08-31 12:00 AM
01:04:24 | 3800 meters | 01m 41s / 100meters
Age Group: 39/240
Overall: 240/2576
Performance: Good
Suit: Xterra Vector
Course: One loop, 1600 m out, 400 m to the right, then 1800 m back to the finish.
Start type: Wade Plus: Shot
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Below average
Rounding: Average
Time: 06:32
Performance: Good
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed:
06:12:17 | 180 kms | 29.01 km/hr
Age Group: 139/240
Overall: 1058/2576
Performance: Good
Wind: Little with gusts
Course: One loop course with two prolonged climbs.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 12:31
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:32:52 | 42.2 kms | 07m 53s  min/km
Age Group: 181/240
Overall: 1650/2576
Performance: Average
Course: Out and back to OK Falls. Some rolling hills near the turn around but mainly flat.
Keeping cool Good Drinking Just right
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