Sylvan Lake 1/2 Ironman - Triathlon1/2 Ironman


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Sylvan Lake, Alberta
Canada
Roger Parenteau
25C / 77F
Sunny
 		Total Time = 7h 09m 39s
Overall Rank = 77/96
Age Group = F30-34
Age Group Rank = 13/16
Pre-race routine:

Woke up, got everything ready, ate. Went to the bathroom about 4 times.
Event warmup:

Walked to and from transition and my hotel. Swam a few meters.
Swim
  • 47m 32s
  • 1900 meters
  • 02m 30s / 100 meters
Comments:

very difficult to see the navigation bouys once you turned west. I drafted off a person infront of me and when I could finally see a buouy I realized we were quite a bit off course. There were definely waves once out in the deep water.
What would you do differently?:

nothing really... you can only see as good as you can see. My overall distance was definitely more than 1900m. My predicted time based on pool swimming was 45min, and I came in only 2min over that.
Transition 1
  • 00m
Comments:

wet suit strippers - stripped my Clif shots out of my back pocket! I put on extra shorts for the bike and a long sleeved jersey and socks. I am glad I had them.
What would you do differently?:

leave food out until after the swim
Bike
  • 3h 31m 21s
  • 91 kms
  • 25.83 km/hr
Comments:

I was good over the first 4 hills - averaging closer to 30kph, but they just kept coming and getting longer and steeper. My speed really dropped toward the end.
What would you do differently?:

To prepare for this race i definitely needed more long and hilly rides. The last 18k were quite difficult for me.
Transition 2
  • 00m
Comments:

Took off extra shorts and shirt. Put on hat and sunscreen and brought my water bottle.
What would you do differently?:

I definitely am glad I put sunscreen on, however I missed a spot on the top of one shoulder - OUCH! Burned quite a bit
Run
  • 2h 50m 48s
  • 21.1 kms
  • 08m 05s  min/km
Comments:

I had no energy left in my legs after the tough bike course so I had to walk any of the longer or steeper hill sections. Had a few mentally tough times.. but I kept at it. The last 2 k were very hard, walked a lot. This was a lot slower than I was hoping, by about 20min. Also my right ankle really started acting up about 4-5k in the run and I had to take Advil for it. And I had some bad stomach cramps, which I toughed out and some rib cramps, which I have never had before.
What would you do differently?:

do a few long runs after long or hard bike rides
Post race
Warm down:

walked a bit, then jumped in the lake and cooled off

What limited your ability to perform faster:

it was a very challenging course, much hillier than I anticipated

Event comments:

This race was too hard for my current training level, however I did finish, which was my overall goal. Next time I will try and meet my time goal. Lastly there weren't enough potty stops on the run... not until nearly the 4th aid station, about 8k in.




Last updated: 2007-08-17 12:00 AM
Swimming
00:47:32 | 1900 meters | 02m 30s / 100meters
Age Group: 13/16
Overall: 75/96
Performance: Average
Suit: Pipeline
Course: trangular. Out from the pier then head west - directly into the sun, then come back south to the beach.
Start type: Deep Water Plus:
Water temp: 18C / 64F Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Below average
Rounding: Good
T1
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:31:21 | 91 kms | 25.83 km/hr
Age Group: 13/16
Overall: 72/96
Performance: Below average
Wind: Headwind
Course: loop around the lake with an out and back. 8 large, long steep hills!
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:50:48 | 21.1 kms | 08m 05s  min/km
Age Group: 13/16
Overall: 82/96
Performance: Below average
Course: out and back from the pier. Both ways had a trail run section - nice for the shade but ++ roots and hilly and mentally quite challenging - on the way out, easier on the way back. Quite a few hills, some long and steep in the mid section.
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 Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3