Ironman Canada - TriathlonFull Ironman


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Whistler, British Columbia
Canada
World Triathlon Corporation
28C / 82F
Sunny
 		Total Time = 12h 07m 4s
Overall Rank = 909/1909
Age Group = 45-49
Age Group Rank = 105/214
Event warmup:

Should have done a warm up swim
Swim
  • 1h 20m
  • 4224 yards
  • 01m 53s / 100 yards
Comments:

Swam way to far, need to look more next time rather than just drafting.
What would you do differently?:

Stay on course. Do a warm up swim. Get into wet suit much sooner.
Transition 1
  • 08m 46s
Comments:

Wasted to much time deciding on nutrition to take and putting on arm sleeves, Also i should have pack a towel
What would you do differently?:

Keep the stuff in my bags to a minimum. Pack to much and kept changing my mind. Pack a towel.
Bike
  • 6h 00m 28s
  • 180 kms
  • 29.96 km/hr
Comments:

Equipment box came off at bridge bump coming down the Callagham Valley. Stopped to piss a couple of times. Stop at Whistler to put stuff back in draft box.
What would you do differently?:

Slow down at know pumps. Piss on the saddle. Eat a lot more nutrition on the bike.
Transition 2
  • 05m 42s
Comments:

Should have taken the shoes and helmet off after hand off the Bike.
What would you do differently?:

Just be a lot quicker. Have shoes ready.
Run
  • 4h 32m 8s
  • 42.2 kms
  • 06m 27s  min/km
Comments:

Need to take more nutrition on the bike and during the run. Just ran of energy late in the run. Need to gut it out and get ugly next time.
What would you do differently?:

Take a lot more nutrition on the bike and start of the run. Pour water over head to keep cool.
Post race
Event comments:

Can't wait for next year, this was fantastic!!


Profile Album


Last updated: 2014-04-26 12:00 AM
Swimming
01:20:00 | 4224 yards | 01m 53s / 100yards
Age Group: 0/214
Overall: 0/1909
Performance: Below average
Summary Distance: 4.27 km Time: 1:20:29 Avg Pace: 18:51 min/km Calories: 1,347 C Details Timing Time: 1:20:29 Moving Time: 1:20:08 Elapsed Time: 1:20:42 Avg Pace: 18:51 min/km Avg Moving Pace: 18:47 min/km Best Pace: 1:40 min/km SpeedPace Strokes Avg Swim Cadence: 36 strokes/min Max Swim Cadence: 58 strokes/min
Suit: Orca Equip
Course: Alta Lake
Start type: Wade Plus:
Water temp: 19C / 66F Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 08:46
Performance:
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
06:00:28 | 180 kms | 29.96 km/hr
Age Group: 64/214
Overall: 452/1909
Performance: Good
Went over HR 2 a few times.
Wind: Little
Course: Very Hilly, last 30KM has a 20KM hill climb.
Road: Smooth Dry Cadence: 78
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Drinks: Just right
T2
Time: 05:42
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Bad
Running
04:32:08 | 42.2 kms | 06m 27s  min/km
Age Group: 56/214
Overall: 408/1909
Performance: Below average
Heart Rate Avg HR: 127 bpm Max HR: 156 bpm Training Effect : 3.5
Course: Hilly and hot
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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