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Ironman Calgary 70.3 - Triathlon1/2 Ironman

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Calgary, Alberta
Total Time = 5h 18m 11s
Overall Rank = 136/805
Age Group = M25-29
Age Group Rank = 17/62
Pre-race routine:

Woke up at 2 am. I drank a couple of ensure. It was stormy out and had me kind of worried but I also looked at it as a chance to redeem myself for the horrible performance in the rain during my first HIM in the Boise 2009 race. Went to the casino with my sister and caught the bus out to the lake. Drank a couple more ensure. The weather calmed down before the race started though.
Event warmup:

I swam a short out and back.
  • 44m 39s
  • 1900 meters
  • 02m 21s / 100 meters

This is the first HIM swim that didn't have a lot of chop. It was nice to not have to worry about swallowing water when you go to take a breathe. Once the group spread out some I swam ok for me. Could have pushed it a little more. My times in the olys I have done this summer would suggest that I should have gone faster.
Transition 1
  • 06m 5s

T1 was set up kind of wierd. There were wetsuit strippers but then you grabbed your bag and went to a wet muddy grass area and got everything you needed on before entering the corral to get the bike. Then there was still a long ways to go before you could get on your bike and I got behind someone who was walking.
What would you do differently?:

PLan it better. I need to start practicing transitions and treating them like part of the race.
  • 2h 54m 14s
  • 58.4 miles
  • 20.11 mile/hr

My plan was to hammer the bike and count on my strength on the run to carry me to a very good time. I started out flying. After the first aid station I stopped by the side of the road to pee and after that I never got myself back into that attacking mode. I get to comfortable with the situation and almost forget its a race. It rained some but was never too bad. Had to stop another time to pee and had to wait for 2 people to use the john before me. Should have just used the side of the road again. Didn't actually drink very much on the course at all so it must have been the ensure i drank before and the cool wet weather(not sweating much) that made me have to go so much.
What would you do differently?:

Keep the attacking mentality throughout the whole race.
Transition 2
  • 03m 50s

It was an ok T2. There was a volunteer to show me where to rack my bike and then bag up my gear for me. I had to go pee AGAIN so I had to wait in line before leaving the transition area.
What would you do differently?:

Not have to pee lol
  • 1h 29m 25s
  • 13.1 miles
  • 06m 50s  min/mile

I did very good on the run. Was very pleased to have gone under 1:30. There was a hill on the way out that I barely made it up without walking because my legs were absolutely screaming at me. It made me dread the bigger hill on the way out the next 6 or so miles. Once I got to that hill it was not nearly as bad as I thought it would be. Helped to have people cheering you up it though. Carried all of my nutrition on my fuel belt and only used the aid stations to pour water on my head. Helped my time because I didn't have to slow down to drink anything out of a cup.
Post race
What limited your ability to perform faster:

Swim ability, lack of focus to keep up bike strategy, and bathroom breaks. I was very pleased with my performance though. I took almost 45 minutes off of my time in Boise and look forward to keep improving.

Event comments:

I loved the race. It was pretty plain but I the frills are not why I choose a race. This race had an excellent swim venue, bike course, and run course. You were treated to some great scenery for all three legs of the race. The volunteers were awesome! Cool and unique belt buckle for a finisher medal. The only thing I would change would be to have more port o pottys set up than just 1 at each aid station on the bike and T2.

Last updated: 2010-02-22 12:00 AM
00:44:39 | 1900 meters | 02m 21s / 100meters
Age Group: 47/62
Overall: 621/805
Performance: Average
Course: Its kind of a L shaped out and back course that goes under the bridge and into a narrower part of the lake.
Start type: Run Plus:
Water temp: 0F / 0C Current:
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 06:05
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed:
02:54:14 | 58.4 miles | 20.11 mile/hr
Age Group: 19/62
Overall: 216/805
Performance: Average
Wind: None
Course: Beautiful bike course. I loved it. The course has a net elevation loss.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:50
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
01:29:25 | 13.1 miles | 06m 50s  min/mile
Age Group: 4/62
Overall: 30/805
Performance: Good
Course: An out an back on a scenic trail.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2010-08-12 12:42 PM

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Subject: Ironman Calgary 70.3
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