Morden Triathlon - Half Ironman Course - Triathlon1/2 Ironman


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Morden, Manitoba
Canada
3rd Wave Tri Club
29C / 84F
Sunny
 		Total Time = 5h 54m 46s
Overall Rank = 20/57
Age Group = 40-44
Age Group Rank = 3/6
Pre-race routine:

I got up at 4:00am and ate 2 packages of oatmeal and a glass of chocolate milk and a glass of OJ. I left my house at 4:30am and arrived in Morden at 5:45am. Set up my bike and gear in transition, got body marked. Ate 2 Nature Valley bars and a egg salad sandwich.
Event warmup:

Swim for 15 minutes.
Swim
  • 40m 57s
  • 1900 meters
  • 02m 10s / 100 meters
What would you do differently?:

I waited for the pack to leave. I spent the first half of the race passing the slow people. I would start out faster.
Transition 1
  • 02m
Comments:

Good, efficient transition. I had everything laid out well. No real delay.
What would you do differently?:

Nothing
Bike
  • 3h 09m 23s
  • 55.92 miles
  • 17.74 mile/hr
Comments:

Poor bike performance. I thought I was doing well. But the deceptive gradual uphill and the strong NE headwind did me in. My nutrition was good, but just didn't feel strong on the bike.
Transition 2
  • 05m 30s
Comments:

This transition is always slow for me. I have to put on an ankle brace and this adds several minutes+ to my T2 time.
What would you do differently?:

Nothing
Run
  • 1h 56m 55s
  • 13.11 miles
  • 08m 55s  min/mile
Comments:

Wow, surprised about my first place placing on the run. It was unbelievably hot. I ran between aid stations and walked 20-30 seconds at the aid stations. Alternated water/gatorade at each station.
What would you do differently?:

Nothing. It was too hot to really push the pace. Just trying to survive.
Post race
Warm down:

Jumped in the lake and swam around to cool down.

What limited your ability to perform faster:

The Heat.

Event comments:

The bike portion is tough. Not a closed course. On provincial roads, no shoulder, large bumps. This is not their fault, it is just our poor road maintenance. You need to be pretty much self supported on the bike. First bike aid station is 15km in. Then not another for close to 50km. Just have water or Gatorade.
The run was better. Aid stations about each mile. Water, Ice or Gatorade available. They also had icewater soaked towels for you head. Sprinklers and hoses set up to keep you cool.
This is just a very tough race. The head and humidity and wind make for a very long, tough day.




Last updated: 2013-02-27 12:00 AM
Swimming
00:40:57 | 1900 meters | 02m 10s / 100meters
Age Group: 3/6
Overall: 16/57
Performance: Good
Suit: none
Course: counter clockwise triangle, 2 laps.
Start type: Wade Plus:
Water temp: 24C / 74F Current: Low
200M Perf. Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Average
T1
Time: 02:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:09:23 | 55.92 miles | 17.74 mile/hr
Age Group: 5/6
Overall: 26/57
Performance: Below average
Wind: Headwind
Course: Out and back. 2 very large descents/ascents. Steady uphill for the first 25km or so.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 05:30
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:56:55 | 13.11 miles | 08m 55s  min/mile
Age Group: 1/6
Overall: 13/57
Performance: Good
Course: 2 laps. Residential. Steep uphill/downhill at the golf course.
Keeping cool Bad Drinking Just right
Post race
Weight change: %0.7%
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3