Peterborough 1/2 Ironman Triathlon - Triathlon1/2 Ironman


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Peterborough, Ontario
Canada
Trisport Canada & Subaru Triathlon Series
27C / 81F
Overcast
Total Time = 6h 25m 29s
Overall Rank = 418/580
Age Group = Men 40-44
Age Group Rank = 69/84
Pre-race routine:

05:00 Breakfast - bagel with PB & honey, 1.5 cups coffee, banana (later)
06:15 arrive at race site, set up transition area
07:15 blue rocket
07:30 put on wetsuit
Swim
  • 42m 48s
  • 2000 meters
  • 02m 08s / 100 meters
Comments:

Cut inside one bouy and had to take about a minute to get back on course.
What would you do differently?:

Try and settle into the swim a little more quickly.

Look for all the bouys when siting. I was heading straight for the buoy that I had sighted, but didn't see the buoy before it (cast about 50m / 60 seconds extra).
Transition 1
  • 03m 25s
Bike
  • 3h 12m 3s
  • 90 kms
  • 28.12 km/hr
Comments:

I had a hard time to get my HR down to the pacing plan that I found on BT. After 10km of holding back, I was still in zone 3. Once the hills started, they never seemed to end and it was very difficult to keep to the pacing plan. I was well above it for the majority of the bike. Hard time to eat the planned nutrition. I can't believe that I actually got sick of Cliff bars!
What would you do differently?:

maybe go a little harder. This was my first Half IM and I wanted to be sure that I was able to complete the run.

Nutrition plan needs to be tweaked. I thought that I would feel hungry if I only used liquid nutrition. I think I will only pack one bar just in case. I need to find a carb drink with little or no flavour!
Transition 2
  • 03m 18s
Comments:

Probably took a little longer than I needed to just for a little break.
What would you do differently?:

less cluttered transition area... minimalist. Couldn't find my tinted sunglasses (sun started to come out), so I left without them. Next time I would take my biking glasses.
Run
  • 2h 23m 57s
  • 21 kms
  • 06m 51s  min/km
Comments:

My lower back was VERY SORE at the start of the run. I was questioning my ability to complete it. After about 3km it was ok. At the 10.5km point I knew that I would finish.

I had a hard time to take in nutrition; I just didn't feel like eating. Forced myself and had gatorade at the stations. Switched to cola for the last half :)

I felt my HR was too high and that I may self destruct if I kept it up. for the first 10km, if my HR got into zone 3, I would walk until it got to the bottom of zone 2. Then I would start to run again. For the km 10-15, I would walk up hills or if my HR hit zone 4, then run when it got to mid zone 2. Km 15-19: walk when HR hit zone 4.5 and run once it got back to mid zone 3. Ignored HR for last 2km.
What would you do differently?:

push a little harder.
Post race
Warm down:

Beer in the hot tub! ;)

What limited your ability to perform faster:

Uncertain of how hard I could push myself for 6 hours. Could use more bike experience in the hills.

Event comments:

This was my first Half Ironman and the first goal was to finish! This was a B race, and I'm only half way through my training plan for a half ironman, so overall, I'm happy with my performance. Looking bcak, I feel that I could have pushed a little harder; but who knows, if I had, I may have blown up on the run and not finished. I should be able to improve my race for the Canadian Half Ironman in Ottawa on 1 Sep 07; the course is completely flat and I will have a better idea of what it takes... maybe I'll even break 6 hrs!




Last updated: 2007-02-18 12:00 AM
Swimming
00:42:48 | 2000 meters | 02m 08s / 100meters
Age Group: 53/84
Overall: 350/580
Performance: Average
took about 400 - 500 m to settle into the swim. i am not a nervous swimmer, but still had a hard time to catch my breath even though I was making a conscious effort to slow down. I had felt this before during OWS and knew that I just needed to stick it out for the first 8-10 min. At the first turn I got into a rythm and enjoed the swim.
Suit: DeSoto Black Pearl
Course:
Start type: Run Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:25
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
03:12:03 | 90 kms | 28.12 km/hr
Age Group: 75/84
Overall: 440/580
Performance: Average
Wind: Some
Course: Very hilly!
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:18
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
Running
02:23:57 | 21 kms | 06m 51s  min/km
Age Group: 64/84
Overall: 412/580
Performance: Average
Again, HR was very high from the start (zone 4-5). I tried to ease into the run to bring it down, but again this proved to be difficult.
Course: a little shade and a few hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 4