The Canadian - Full Ironman - TriathlonFull Ironman


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Ottawa, Ontario
Canada
Somersault Events
28C / 82F
Sunny
 		Total Time = 13h 13m 25s
Overall Rank = 32/56
Age Group = M 50-54
Age Group Rank = 3/5
Event warmup:

Got there 1.5hrs before start, but they wouldn't let me drive down to drop off my stuff at the front entrance so I had to park way out and walk my stuff in. Then had to walk back to the car and drive around to my parking lot. Walking back from the car took way too long because none of the gate were unlocked and I had to walk all the way around to the front entrance again. Not happy.

Everyone was late setting up and the announcer kept telling everyone to get their stuff to the special needs van and get down to the water. I managed to get to the swim start ahead of most but that was only 15mins to go so I didn't have time for a swim warmup.
Swim
  • 1h 27m 11s
  • 3862 meters
  • 02m 16s / 100 meters
Comments:

Take a gel 5min before start
Transition 1
  • 06m 46s
Comments:

T1 including a long run from the beach and fair run to mount line. Time in T-zone was only 3:30. Not bad for taking my sweet time and have some difficulty getting my wetsuit off my calves. Put on a riding vest that coach Rick told me I didn't need and then took it off again and handed it to him (he stored it with his stuff)
Bike
  • 6h 35m 32s
  • 180.25 kms
  • 27.34 km/hr
Comments:

Ride was harder than it should have been. Had to push harder in the 2nd half than I wanted. My butt was killing me. Could hardly walk, never mind run, when I got off the bike.
Transition 2
  • 05m 54s
Comments:

Ran in bike shoes to save my feet.
Actual time in T-zone was only 3:53.

Run
  • 4h 59m 4s
  • 42.16 kms
  • 07m 05s  min/km
Post race
Warm down:

Had a really nice large chocolate milk at the end. Boy did that go down nice.
Would have like to wait for a free massage but I didn't want to make my poor family wait a minute longer.

Event comments:

All in all it was a good day and a good race. I was pleasantly surprised to find out that I took 3rd in my age group because all the fast guy I normally race against had done the 1/2iron instead. Yay! This was a blue-moon race.

Again, I can't say enough thanks to all the people who helped and supported me. From Nada who retrieved my special needs bag when Gloria went to get the girl, to coach Rick who took my vest even though he was waiting to start his race, to Pierre who rode back to the T-zone to get me some Tylenol on lap5 of the run, to all the Z3S crew who cheers and yelled encouragement the whole hot day, to my beautiful family who stands, walks and runs around all day long just simply to be there for ME, and for God who gives me the strength to swim, bike and run as well as His gentle mercies all along the way.




Last updated: 2008-08-01 12:00 AM
Swimming
01:27:11 | 3862 meters | 02m 16s / 100meters
Age Group: 0/5
Overall: 40/56
Performance: Good
1st loop 41min, happy with that because there wasn't anyone to draft off 2nd loop 46min, disappointed that I dropped so much Not a great pace, but I didn't push it at all. Estimate the long run to Tzone took about 2:16
Suit:
Course: 2 loops of Mooney's Bay, exiting the water between loops.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:46
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:35:32 | 180.25 kms | 27.34 km/hr
Age Group: 0/5
Overall: 42/56
Performance: Average
Ride from mountline to start of 1st loop :55, then 30:40, 31:38, 31:02, 31:12, 30:54, 32:58, 32:51, 33:08, 34:33, 34:12, 35:20, 33:10, Ride back to dismount :54 Fuel: 1bag of dry mangos, 1bag of ginger cookies, large wh bagel w carmal, 6scoop bottle of Perpetum
Wind: Some with gusts
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 05:54
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:59:04 | 42.16 kms | 07m 05s  min/km
Age Group: 0/5
Overall: 27/56
Performance:
Loops: 42:00, 46:42, 50:42, 57:48, 52:43, 48:30 Felt pretty rough at the beginning because of the hard bike. I was pleased with my 4h12 pace on the 1st lap and hoped to improve. Unfortunately, it went the other way for me as the heat really started to get to me. I was reduced to a shuffle by the 3rd lap and had to walk large portions of the 4th & 5th. It was wonderful to have Gloria and the girl volunteering at the Zone3 water station. I promised myself to keep running until I go there and Julia would run out to escort me in and take my fuel order so it was ready when I got there. Gloria then took over, walking/jogging with me, carrying my food or just encouraging me. The whole Z3S crowd was a fantastic support and really gave me a much-needed boost when it was really rough. Thankfully the sun went down and I recovered enough to kept it running thru the end of the 5th lap and the whole last lap. I even picked off 2 guys in my age group after the turnaround on the 6th/final lap. Having them guys challenging me from behind kept me pushing the pace all the way to the end. I even caught up to Gloria and the girls walking back to watch me finish and they had to sprint a shortcut to get back before me. I consider it a miracle that I got the run done under 5hrs.
Course: Fuel plan work well. Started w an energy drink. Then alternated banana/water, gatorade, gel/water at each aid station, then switched to just coke for the last loop (with a couple salt tabs)
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]