The Canadian - Half Ironman - Triathlon1/2 Ironman

best swim of the season. Waded in slowly to stay out of the blender and had lots of room to swim. I'm not sure if it was the room to swim or the small warm up that helped me get into my stroke right away. Regardless, I felt very comfortable and relaxed for the entire swim.

still needs work

Bike was a 6 loop course along the canal. I took it easy on the first loop to get in my nutrition and get my HR down. All was going according to plan until the flat tire on the second loop. This is when the ZEN tip kicked in; I thought to myself – “I see you flat tire!” I changed it in about 8 minutes, but figured my goal of breaking 6hrs was out of reach. If there would be any chance, there would be no stopping at the porta potty – so I learned to pee on my bike!

The course was mostly flat, but there were a couple windy spots. I tried to use the ZEN thing again: “I see you wind,” but quickly realized that I didn’t

took too long to rack my bike

Get Garmin FR305 bike mount and quick release.
Find a quick lace system (yankz or lace locks)

Out onto the run feeling good; only a couple hours to go. My plan was to keep my HR in zone 3 to low zone 4 on the first half and then push as hard as I could till the end. I had one gel and half a banana on the first half and then used flat coke on the second half.

I executed the plan and came in with a run of 1:56:39 ... Received an e-mail from Somersault to inform me that the Run was 1km short :(

Strength / Muscular Endurance on the bike.


Last race I had a hard time keeping to my pace and nutrition plans. For this race I tried to simplify it.

Nutrition
Bike – perpetuem / Cliff bar & shot blocks for variety / Gatorade
Run – 1 gel / half a banana / coke / Gatorade

Heart Rate
Bike – high zone 2 / low zone 3 and stay below lactate threshold
Run – 1st half - zone 3 / low zone 4 // 2nd half whatever I could manage!

The day was perfect – it was sunny and the temp was about 11C (approx 52F) and rose to a high in the low 20’sC (70’sF).

I had a great time and finished feeling strong but knowing that I pushed as hard as I could.

Received an e-mail from Somersault to inform me that the Run was 1km short :(