Ironman 70.3 Mont Tremblant - Triathlon


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Mont Tremblant, Quebec
Canada
72F / 22C
Total Time = 6h 35m 36s
Overall Rank = /
Age Group = 50
Age Group Rank = 0/
Pre-race routine:

Wake up coffee, bagle with peanut butter, EFS drink with carbo pro to prime the engine.
Swim
  • 35m 3s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

Rolling Start.Freaking loved the swim, So clean, never fatigued, in hind site I could of and should of really pushed it. The Swim stairs/exit to the dock and wet suit strippers were great, Tried to urinate during the swim but just couldnt.
Transition 1
  • 10m 9s
Comments:

Stopped to urinate, Man had to go!
Wet Suit Strippers!!!

Bike
  • 3h 19m 53s
  • 56 miles
  • 16.81 mile/hr
Comments:

My first 70.3 on a Tri bike, Have to say its alot more fun and less boring than a road bike.!!!! I really paced myself to prepare for this hilly course.
The ride out on the highway was windy and had mod headwind on the way out.
The tailwind on the way back was great! the last 10k on the bike course was not as bad as everyone made it out to be.
All of the low cadence on the bike drainer all winter and spring paid off.
FUEL 3 SCOOPS EFS AND 3 SCOOPS CARBO PRO IN 2 BOTTLES
Transition 2
  • 05m 13s
Run
  • 2h 25m 20s
  • 13.1 miles
  • 11m 05s  min/mile
Comments:

Run off the bike and I felt fresh in the legs!! a first for me lol. Saw Amy on my exit out of Transition, Freaking awesome, Proceeded to run the next 9-10 miles without much difficulty, stopped to urinate at mile 9, once I hit 10 miles my legs just felt worn out, had to walk some of the hills on the way back....
What would you do differently?:

Maybe train by increasing negative splits on 2 portion of the weekly long runs. Fuel more on the run, I made a mistake, should of taken a gel at every mile.
Post race
Warm down:

Pasta , cookies, at the athlete tent.

Event comments:

Mont Tremblant is one of the best race venues ever. I would love to come back and do it again. The family loved all the activities there were in the village.
LOVED IT!!!!!!!!!!!!Some day Ill return to Full Ironman Distance.
It was forcasted to rain on the day of the race and it never did, Temps were low 70s overcast perfect for a 70.3.




Last updated: 2018-06-28 12:00 AM
Swimming
00:35:03 | 2112 yards | 01m 40s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Warmed up about 300-400 yd with quick bursts to get HR up.
Suit: QR FULL
Course: Rectangular Lac Tremblant
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 10:09
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:19:53 | 56 miles | 16.81 mile/hr
Age Group: 0/
Overall: 0/
Performance:
Wind: Headwind with gusts
Course: Hilly rollers, and some long sustained climbs.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Drinks:
T2
Time: 05:13
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Good
Running
02:25:20 | 13.1 miles | 11m 05s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Course: Rolling first 3 miles, false flat for the next 7miles, Rolling last 3miles
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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