The Canadian - Half Ironman - Triathlon1/2 Ironman


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Ottawa, Ontario
Canada
Somersault
20C / 68F
Sunny
Total Time = 5h 54m 29s
Overall Rank = 137/200
Age Group = M 40-44
Age Group Rank = 19/22
Pre-race routine:

1/3 cup oatmeal, half bagel with pb & honey, OJ, half a banana
Event warmup:

5 min swim to get the HR up
Swim
  • 38m 53s
  • 1920 meters
  • 02m 02s / 100 meters
Comments:

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.
Transition 1
  • 04m 33s
Comments:

still needs work
Bike
  • 3h 11m 33s
  • 90 kms
  • 28.19 km/hr
Comments:

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

Transition 2
  • 02m 53s
Comments:

took too long to rack my bike
What would you do differently?:

Get Garmin FR305 bike mount and quick release.
Find a quick lace system (yankz or lace locks)
Run
  • 1h 56m 39s
  • 20.1 kms
  • 05m 48s  min/km
Comments:

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 :(
Post race
What limited your ability to perform faster:

Strength / Muscular Endurance on the bike.

Event comments:

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 :(




Last updated: 2007-01-30 12:00 AM
Swimming
00:38:53 | 1920 meters | 02m 02s / 100meters
Age Group: 0/22
Overall: 131/200
Performance: Good
Suit: DeSoto Black Pearl
Course:
Start type: Run Plus: Shot
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
T1
Time: 04:33
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:11:33 | 90 kms | 28.19 km/hr
Age Group: 0/22
Overall: 156/200
Performance: Good
Average HR 138
Wind: Some with gusts
Course: 6 loops = 11 turns which slows the avgerage. Garmin had me averaging 29.9km/hr (taking out the time to change the flat)
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
T2
Time: 02:53
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike
Shoe and helmet removal Average
Running
01:56:39 | 20.1 kms | 05m 48s  min/km
Age Group: 0/22
Overall: 0/200
Performance: Good
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 3