Subaru Vancouver International Half Iron - Triathlon1/2 Ironman

This was my second half ironman and second open water competitive swim. The first went poorly so I attended the pre-race clinic that Lifesport offered. Two tips I followed helped - 1. if you're smaller and slower, start on the outside and wait 5-10sec while the crowd launches 2. keep sighting to a minimum. These helped tremendously in avoiding contact early and establishing comfortable breathing and keeping a steady pace throughout. Also, getting in the water just before the start helped to calm the nerves and get comfortable.

Maybe a little more warm up in the water but other than that, this will be my routine.

My goals were not focused on the transitions so I was less concerned with time here. Ate a banana in transition as well which obviously added time. Biggest time waster was struggling with the wetsuit.

Train wetsuit removal - I watched the video here but did not practice the tips. Also, I've never put my shoes on the bike and did not practice.

Do not have gearing on aerobars, so gear changes require exiting aero position. Route was well marked and patrolled - designated lanes throughout for athletes only made for comfortable riding. Many hairpin turns placed at crests of moderate hills. Big hill downhill was very fast.

Maybe wear my heartrate monitor to guage effort. I focused more on cadence and found I was changing gears a lot due to moderately rolling course.

Again, transitions were not part of my training/goals. Obviously an opportunity for where I can improve. Do not have speed laces so spent extra time relative to field tying my shoes. Also got a leg cramp while putting on a shoe. Finished all my fluids in transition.

Learn how to exit shoes while on the bike. Get speed laces. Finish any nutrition / liquids while still moving on the bike.

This is my strength and I saved enough to post a good time. Legs took about 3km, a gel, liquids to loosen up and start to pick up pace. Outward leg on second half of loop was slight uphill and into the wind. Took liquids at every station and poored some water on head / neck at various points as the heat was starting to increase. Pathway was busy which made for plenty of support but a few 'close encounters'.

Maybe train more bricks to see if I can really push the run to top speed after the bike. I seem to have some issues with cramping but took electrolyte pills throughout bike and run which seemed to help.

Stood in the ocean water. Walked around at airport.


Transitions are the obvious area to improve my total time by a few minutes. An equipment modification on the bike might help with gear changing efficiency. More brick training so that I can really push on the run.


I would recommend this race to anyone looking to get a taste of competing with the elites. Jasper Blake won the Mens division. Lifesport seem very committed to growing it and they are on top of the small details (e.g. chalked roots on sections of the run that were trail). I would highly recommend this race to anyone consideriing a half ironman (either first or to get a flavour for one that is an 'official' distance half). On a scale of 10, I'd rate it a 9. Spectacular setting, friendly volunteers, fun race.