Ironman Canada - TriathlonFull Ironman

Was the best swim of my season alot of room and I mean a lot considering the largest start in IRONMAN history. I probably had a good 25-30 ft in and around me for over 90% of the time and when it got difficult it was easy to spot a area very close to adjust into. The only thing is in the last 3rd of the swim leg I caught a kick to the right goggle and really never saw were it came from ...maybe a good thing meaning i kept my head down then not 5 minutes later I aspirate a mouthful and immediately get another down the gullet stop and realise shit I better relax I could drown here in my best yet swim (NO BATTLE). SO stopped twice but the last time was a long time.

DO NOT ASPIRATE WATER.

Obviously in a ultra level race transition is more challenging and methodical but there are strippers which went well but I found myself really thinking what is next (>5 hour ride ((RACE))more mental checklist and what was wild I seemed at ease. IT may have been because when I got over mat and looked at my watch it said some ludicruis and WRONG time of something like 47 minutes. SO I just let it go. No shoes allowed on bike so out of tent with shoes on. I wore a seperate race belt (one without gel loops)last name (in contridiction of rules but i wanted first name at ending event)on back and then helmet with glasses. I took off my bodylink and put on my handlebars. I mounted bike well after mount point (probably 25 feet in front and against the side boards so well over to the left.

Get the garmin edge so no screwing with watch or worry of cyclometer...all in one another way to be more efficient. I think I could get maybe 30 seconds off but again in this level event there are alot of people coming out of the water at the same time and believe me it is not a battle to get out everyone is kinda like wow a long time in the water. But 30 seconds off if I really walk through the route better knowing where to go and how to make my way through transition. NO sunscreen station jsut have it on and skip it. OH yeah I am running out of the tent with my bag and wetsuit not knowing what I was suppose to do with wet suit. actually about to get onto pavement at bike racks with suit in hand and had to turn around and ask what am I suppose to do with this. MARK WET SUIT BEFORE EVENT.

Found training ride really was a lot harder then race day as I felt it would be just the opposite but because of advice to go uncomfotably slow on the ride to Osoyuss (40 miles) I was warmed up and ready to hit it and hit it I did. I actually worried the family as they thought I was not making time based on my 40 mile split. Again I did not even look at this I just took in water (1 bottle on bike and then a bottle each aid station around 2 for the first 45 minutes) for the first 45 minutes (had bodylink set as interval training were it gave audible at 45 and then every 15 until over). I took nutrition at 45 and then every 15 adding salt tabs (2 ea) salt tabs every other 15 with nutrition (every 30 minutes). Urinated for a good 3.5 minutes around 34 miles and it was clear as water. Immediatly following piss I started taking in EFS electrolyte replacement in prep for mountain pass and hills. Also as a treat hit two Cliff Bloks Magerita flavor (additional sodium). The climb was not as bad as the training ride I never saw 90% HR like the training as I never saw more than 85% (but that was VERY RARE). about Aid station 7 I started noticing some back discomfort and took a 500 mg naproxin. Right prior to in and out (Aid station 7) 60 miles I had finished EFS and grabbed a gatorade besides a water. I had taken nothing but water at each aid station until then. Special needs went well but as trying to get stuff out of bag a guy scared the shit out of me by passing on my right so I just pulled over and stopped and got my stuff (ultimate food bar, chocolate milk, 50 % nutrition bottle with carbo pro.). At aid station 8 I got 2 chocolate chip cookies from a lady. Family was working at the aid station and I was planning on stopping for a kiss but Chris moved to other side of road for picture but still did not get the pic or a kiss. after this aid station I took a piss again but this time I wiped all the carmex off my cross tube by straddling the tube to piss. Then after starting again and not even out of the in and out my nutrition bar dropped out of my picket and I stopped for this as this was the ultimate treat for me.Started 25 mile slow upslope to the base of the last climb (still a head wind) Yellow lake @ 90 miles. Again I took water from Aid station 9 after the in and out( started taking crazy legs instead of salt tabs 1 serving (3 capsules) every hour. then the climb to yellow lake was fine it actually as Tom Price said in my training plan decides who have pushed to hard to early or if they have energy left and luckily I was a member of the second. I hit two more cliff bloks and chewed on them up the hill. It was just like the Tour D France as people were lined either side leaving about 6 ft at times but man what a motivator. There was a guy on a keroke machine saying our names (not ironman inc. but just a normal Canadian, and then I heard there was actually a hot looking lady with a sign from her pubis bone to her nipple line stark naked with a sign that read "I am looking for a Husband". At the top I took in the last of my food bar (1/3 remaining) and then I got water at aid station 10 at the top and then at 11 before hauling ass down hill @ 54 mph max. never used brakes but brought one hand out for breaking at one turn though did nto use it but did cross center line by about 2 inches but weird thing is I actually cut back before the next cone and they were about 4 ft apart...man it was wild. As I was coming down hills I passed more than I could count on a good day the thing is if I did not pass them on the climb I got them on the decent. Seriously I kept doing this until the last 6 miles into town where there literally was no one in my sites. I removed my feet from shoes and placed them on top of shoes @ approx 109 miles ( I was so scared I would loose a shoe or stub a toe ), it all worked out.

Piss on bike v. stopping, noteworthy is whether to go back to shorts v. trisuit but I am thinking there is no dropping the waistline it is just relax and piss my pants But man what about those poor devils behind me as the first piss was approx 3 1/2 minutes...then also what if I start wearing my shorts on the run ...you know in Tom's plan he changed shorts in T2 so ...but not changing shirt shirt so I am really going to reevaluate a total change to comfort running clothes ...not to mention I could just wear a 2 peice suit and drop my shorts and go to running shorts.

Again at this level there is no running bike on and the bike is handed off. I think in this transition I got the route down pretty good as my bag was just a slight left turn and there was my row and bag in hand running to tent ...no pain no tightness no cramps WOW I was a LUCKY dude...I unbuckeled helmet after leaving bag pick up area and then removed glasses and the left arm of glasses fell on ground so I stopped and picked it up. Got in the tent and a young guy said hey I am here to help you is there anything you need and once your done let me know and I will take your bag and there is no need for you to pack it as he said he would stick it all in the bag) So first thing I did was drop my spidey suit (tri suit) and put on my shorts (this felt good) and then put on my race belt with 6 gels on it 3 chocolate on right and 3 vanalla on left. The hydro belt was way too loose I then put on my socks and NEWTONS followed by race shirt and then asked for Vasalene that I put on underarms and nips. then lastly I put the amphod belt on with 2 large bottles (2 x 12 oz 1/3 scoop of EFS) and I had to sweat arm bands in the back but never pulled them out , 1 FIZ with 3 more Crazy legs and lip balm. I then put on my visor and sunglasses (Oakleys). Went out of tent and turned on Garmin and awaited seeking sattellites and then when almost complete I went to porta podee and urinated for about 90 seconds and the garmin while in can actually acquired the satellites. Then out I went with Nutrition (small bike bottle of carb pro 1/3 2/3 mixture.

soon as off bike and handed it is handed off unclip helmet, Fit the race belt better before ever dropping off. Vaselene crotch where shorts liner meet scrotum upper legs. Possibly drop bag in back of amphod and definetly go with small bottles (10 oz).

I kept vitual runner at bay my goal was no less than 1.10 miles ahead. but I departed with a nutrition bottle (18oz small bike bottle) with 1/3 2/3 carbo pro mixture to sip for first 3 miles and I only drank maybe 6 oz before handing off to 3 rd aid station and up until 4 I never took in anything but sipping on that bottle. Starting at 4 I started with water and then Coke for all of the race I always took sponges and put them over my head and in my sweat band of my visor adding a 1/3 of a banana twice (@ approx mile 8 and then again around 15) and at approx mile 10 I tried pretzels (tasty but too dry). At special needs I had a wet towel (not needed) another small gel bottle with 1/3 2/3 carbo pro which i sipped for the first two miles and two more 10 oz amphod bottles with 1/3 scoop of efs...I dumped the other two 12 oz I started with though they were empty. Somewhere around 8 miles I thought I should hit a last naproxin and then realized I did not have any in my fiz bottle but had naproxin at special needs and I took the last 3 crazy legs I had and waited until special needs. Leaving special needs I dropped my naproxin and it was VERY UNCOMFORTABLE to bend over. I heard chicken noodle soup offered around 16 and I missed it so guess what I hit that with the water or coke at Mile 17 and it was like a steak meal and then got another at approx 19 miles. @ approx 21 miles I asked the time and it was 430 so I did the mental math and figured if I ran pace I would make my goal of 11 hours. then at 24 miles I asked another getleman in the crowd and it was 530 and I knew on pace I would have 20 minutes remaining and I kicked it denying all other aid from then on and averaged just over 7:30 / mile . I did have a hot spot that began pretty much out of the shoot and then at the same spot Left forefoot toes connection it became a pain spot whe I really leaned forward so I compensated and it did fine except naturallly when I did not concentrate and ran with too much forward CG and then I would feel it hard. This naturally also caused some lower right back px for approx the following 4 days. I dropped one of my 10 oz amphod on the return around 16 miles and I stopped and looked back and said screw that I am not trying to bend over now.

Depart with 10 oz amphod with 1/3 2/3 nutrition (carbo pro) At the special needs I should have 3 bottles 1 with carbo pro 1/3 2/3 and the other two with the efs 10 OZ bottles.

Not much and I did not stretch or cool down walk enough as my hams naturally were very tight


Bring Marker and do it yourself, Put fluids on Bike day/night prior just bring nutrition and pump, DEFINITELY stretch afterwards, get new batteries in cyclometer (if that is plan) during the taper NOT THE Day prior. Use lotion sunscreen water proof prior to swim and then spray before getting to bike rack. still faster then letting someone put it on and if needed just cutt out spray as lotion is on. Definitely ride hard portions to get knowledge and confirm route on Thursday before race and then also RIDE IT HARD get a hard workout meaning if I need to ride one hard portion and then again and then pack up and ride the next then so be it. ALWAYS TRAIN INVENTORYING BODY AS FAR AS HOW THE NUTRITION IS WORKING WHETHER I AM TIGHT TOO SOON ON BIKE AND ANY ADJUSTMENTS NEEDED (IE PACKAGE DIFFERENT POSITION DUE TO PAIN OR STARTING TO FEEL CHAFFING)

NOT A VIRGIN ANYMORE