Sylvan Lake Half Iron Triathlon - Triathlon1/2 Ironman

Too shallow in a few places (hands touching) , and the gas in the water from the boats was annoying but a good swim especially for nervous swimmers. First time I've really had to deal with waves and chop. Putting the hand out to catch and just hitting air was a new sensation.

Went to the potty again just to be empty for the bike - rather be comfortable this time. Put gloves and sunblock on as well.

Tried to push harder on the bike and let the run land where it may. Target based on a 211W ftp was 152-178W which I think I hit pretty good.

I'm SO glad I took my bike to Speed Theory for a new front derailleur the day before the race. My old one was dropping chain too often.

I also went with a bottle on the bike and my aerobottle full of perform, and that's alll I drank on the bike. So less than 2 bottles on a 3hr hilly ride in the heat. And I felt fine - would have rathered not needing to pee at all.

Ate 1 pack of Cliff gummys (200 cal) and several unwrapped Starburst candies. 4 Espresso Gu gels in a flask with a bit of water (400 cal) and the perform (~200 cal). So about 300 cal/hr which is about right.


I will use the 12/30 cassette instead of the 12/25 for a hilly course.

Another potty stop before the run, also used the Kinvara2s with normal laces.


Didn't notice the mount line was so close after a turn so I didn't have time to take the feet out of the shoes.

Went 4:45 for the first 5-7km then sped up to 4:30. Tried to get to MP at 4:23 but was not happening. Pretty hot out but it didn't seem to bother me much. Alternated water/gator at each station with a gel at 45 mins.

Nothing - followed pace plan. Don't start too hard.

Some pop and a beef jerky with a bit of


Weight and training.


This is a smaller race (100 HIM, 100 1/60/10) but still, the organizer seems slow to update - results still are not updated on the event website yet the timing company has them (took a bit of effort to find them since they don't list which company they are using).

I also thing making the run 1.5km short is unacceptable if you're going to call it a half iron...