The Canadian Iron - DuathlonStandard

Followed my plan of starting slow on the run. My HR was way above average through out.

Place more emphasis on running for my training, otherwise the run went just as expected.

Everything was going great until I went to hop on the bike and discovered that my chain had come off. I had to rack my bike at the end of the rack and I think someone accidently spun my crank backwards which caused the chain to drop off the front sprocket. Althought this was quickly fixed it was enough of a distraction to cause me to temporarily lose my rhythm.

Although my shoes where clipped onto my pedals they where left hanging free. I need to practice using rubber bands to hold the shoe level. This would probably also prevent my crank from being spun backwards

Was not until half way through the frst leg that my HR actually settled into something resembling normal. I was slightly worried that I was going to get a puncture as I had two in the last week and was not able to find the cause. No pucture but I did have to make a nature break just before the end on the first leg. Once that was done I was able to settle into a good rhythm and the rest of the bike just flew by. I felt that I had good energy levels and was pretty well hydrated. Good spin at the end and was able to dismount without my legs in to bad of a condition.

Not much, maybe push a bit harder on the bike and take some additional nutrition

Quick transition, shoes left attached to the bike on dismount. Everything nicely set up for the second run.

Nothing, this was a good transition

This was the hard portion for me. I started fairly well but quickly ran out of energy. I walked most of the course and was passed by quite a few people. Also I did not take my water bottle with me as I thought that the water station was closer that ended up being. As a result I was fairly dehydrated by the time I got water.

I need to train the run portion more so that I can complete this without walking and make sure that I take water and sports drink with me rather than count on the water station.

Light walk for about 5 minutes, lots of fluids and then some light stretching for about 10 minutes.


Need to concentrate more on run training, longer distances to get my endurance up.


Overall not bad given that this was my first multi-sport event in 20 years. My training plan was geared for me to comfortably complete the Try-A-Tri and the Sprint Du doubled the bike distance and had two runs. I had set my goal to finish in under two hours, which I accomplished. This definately proved to me that I need to work on my running and this was the hard part for me.