Swim
Comments: 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. Transition 1
Comments: Went to the potty again just to be empty for the bike - rather be comfortable this time. Put gloves and sunblock on as well. Bike
Comments: 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. What would you do differently?: I will use the 12/30 cassette instead of the 12/25 for a hilly course. Transition 2
Comments: Another potty stop before the run, also used the Kinvara2s with normal laces. What would you do differently?: 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. Run
Comments: 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. What would you do differently?: Nothing - followed pace plan. Don't start too hard. Post race
Warm down: Some pop and a beef jerky with a bit of What limited your ability to perform faster: Weight and training. Event comments: 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... Last updated: 2013-06-13 12:00 AM
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Canada
Outback Events
27C / 81F
Sunny
Overall Rank = 13/100
Age Group = M35-39
Age Group Rank = 7/16
Up at 4:45, oatmeal and some Perform and coffee before driving 1.5 hrs to Sylvan Lake. Ate some candy and a cliff bar in the car.
Desoto 400 mile shorts, Desoto cooler long sleeve shirt. 160 lbs. I was 152 for the PR marathon in October.
Rode into trans, package pickup, setup, wetsuit on and a bit of splashing around before it was time to go. 1 GU 10 mins before start.