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Ironman Calgary 70.3 - Triathlon1/2 Ironman

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Calgary, Alberta
Total Time = 5h 49m 39s
Overall Rank = 402/1079
Age Group = 45-49
Age Group Rank = 36/102
Pre-race routine:

Was hoping to get 5 hours sleep Saturday night, but that wasn't going to happen. Ended up with about 3.5 hours but didn't rally feel tired when I got up at 4AM. I had a good sleep Friday night so I figured I would be okay. Got to the Casino, dropped the T2 bag, got body marking and was on the bus and rolling by 5AM. Once at T1, I set up my water and nutrition on the bike, checked my tires and then waited in line for what seemed like forever for the bathroom. I watched the Pro's start and finish the swim as my swim wave started an hour after the pro's. I ate a cliff bar and drank water while watching the pro's. Those guys are fast!
Event warmup:

I put my wetsuit on with about 20 minutes to go. Soon after the previous wave went they let us into the water for a short warm up.
  • 42m 4s
  • 1900 meters
  • 02m 13s / 100 meters

One loop course. Found sighting a little difficult. Could have used more buoy's for course markers. Ended up often just sighting off other swimmers. I liked the wave start as I never found the water too crowded. I was one minute faster than my goal pace so I was happy with my swim.
Transition 1
  • 06m 28s

Walked up the boar ramp to the wetsuit strippers. Needed to get my legs back. Got stripped, found my T1 bag, went off to the side and changed. At the time I thought I was going fairly quickly and there was no problems. After changing, I jogged into the bike area and got my bike and then jogged to the mount line. It seemed like a lot of distance had to be covered in T1!
What would you do differently?:

Maybe jog up the boat ramp
  • 2h 38m 47s
  • 94 kms
  • 35.52 km/hr

I had an awesome bike ride. Stuck to my HR plan and my nutrition plan. Kept my HR low Z2 for the first 10k and ate a Cliff bar. Passed a lot of people going up Grand Valley Road. At the first aid station I grabbed a water which was already opened but no sports cap so it made it hard to poor it into my aero drink bottle, a lot got spilled! Ate another cliff bar then switched my nutrition to my Hammer Sustained Energy & Chocolate Accel Gel mixture. Passed a lot of people again going up the Cochrane hill. I was annoyed that the second aid station was in the middle of a downhill section! This time the water bottle did not even have the cap removed! So I had to fuss with than and then try and poor it in my aero drink bottle without loosing too much. The last few K, I tried to stretch out the legs in prep for the run.
What would you do differently?:

Transition 2
  • 02m 49s

Saw my wife and daughter as I was going to the dismount zone.
  • 2h 19m 31s
  • 21.1 kms
  • 06m 37s  min/km

That was the worst run I have ever had in my life! I started out good, felt good out of T2. The first 2K were a little too fast so I slowed it slightly and after 5k I was on pace and my HR was good. That's when the wheels fell off! My right quad started cramping badly after running down the big hill into the valley. I stretched it out and tried running again. I walked up the hill out of the valley and decided to try 10 and 1's... that wasn't working either so I went to run 1k and walk a minute. I knew my overall pace was going to be very slow but I thought at least I would finish! I was sweating so much my socks were soaked and I could tell I was getting some nasty blisters. Then at around 15k my right calf totally seized up!The next 3k down the hill, across the bridge and up the hill were just brutal. I stretched, I walked, I tried to run. Those 3k took me over 25 minutes. I literally limped to the top of the hill to find my family standing there trying to encourage me on but they could tell I was in a world of hurt. I stopped to stretch out my legs again and my sister came to run with me. She ran about 3k with me and it really lifted my spirits and helped me to finish. She stopped with about 1k to go and I was able to run (jog) to the finish.
What would you do differently?:

I took in all my nutrition on the run, plus all my electrolytes and drank way more that I though I would need to. Not really sure why I cramped so bad.
Post race
Warm down:

Got my medal and shirt, grabbed some food and water then just walked around for a bit. Found my family and sat in the shade with them and ate and drank. Went back for some pizza after a bit but it wasn't very good.

What limited your ability to perform faster:

My time goal range going into the race was 5.5 to 6.0 hours so I still met that and for that I am happy. However, I am very disappointed with my run. I knew when I got out of T2 and passed the finish line that if I ran a 2 hour or less run split that I would be at or under the low end of my goal. I don't know if there was anything I could have or should have done differently to prevent the cramps. My ride felt like a long training ride, I never felt like I was pushing too hard. I stuck to my nutritional plan and took in extra electrolytes and lots of water. I guess it was just a combo of the hills, heat, and humidity.

Event comments:

Overall, for the first running of this event I think it went off pretty well. I have no major complaints.

I was expecting more swag and would have preferred a technical finishers shirt. I though doing a M-dot event would have better perks but that doesn't seem to be the case.

I am also curious as to the number of registered starters and the number of racers that took part. According to the race website there were over 1600 registered people, but according to the finishers list there were less than 1100 finishers. What happened to the other 500+ people?

Last updated: 2009-01-19 12:00 AM
00:42:04 | 1900 meters | 02m 13s / 100meters
Age Group: 52/102
Overall: 567/1079
Performance: Good
Suit: Blue Seventy Synergy
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 06:28
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:38:47 | 94 kms | 35.52 km/hr
Age Group: 22/102
Overall: 246/1079
Performance: Good
Stuck to my heart rate plan. Stayed in Z2 for 64% of the race. Some of the hills and the last 10k had me in the low Z3.
Wind: Tailwind
Course: 94k instead of 90. Point to point from Ghost Lake to Calgary. I thought it was poor planning to have the second aid station in the middle of a down hill stretch!
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:19:31 | 21.1 kms | 06m 37s  min/km
Age Group: 36/102
Overall: 402/1079
Performance: Bad
Course: Out and back course in North Glenmore Park/Weasel Head area.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3

2009-08-03 11:48 AM

Subject: Ironman Calgary 70.3

2009-08-03 12:39 PM
in reply to: #2324151

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Subject: RE: Ironman Calgary 70.3
Brutal run man. Way to get it done though. Ha, your bad run still beats my good run.

I thought the same for the swim, not enough markers for sure.

Good job.
2009-08-03 11:02 PM
in reply to: #2324151

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Chilliwack, BC
Subject: RE: Ironman Calgary 70.3

600 plus people did not show...crazy!

I guess that meant more water and food for us!!!

Great job.

I think every report I read tonight, including mine, has the same thing on the run....heat killed us!

Keep up the good work.

2009-08-04 12:47 PM
in reply to: #2324151

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Subject: RE: Ironman Calgary 70.3
Great race still Dan. I was on the run course as a marshal and there were alot of people having trouble out there.
I had a friend at package pickup and she said that over 400 people didnt pickup their package!
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