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Ironman 70.3 Muskoka - Triathlon1/2 Ironman

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Muskoka, Ontario
15C / 59F
Total Time = 5h 30m 12s
Overall Rank = 183/1005
Age Group = M35-39
Age Group Rank = 34/154
Pre-race routine:

Got a good 5 hours of sleep, 2 bagels, banana and gatorade for breakfast, gel 10 minutes before the swim wave start.
Event warmup:

Short 200M swim
  • 33m 54s
  • 1900 meters
  • 01m 47s / 100 meters

Good swim, started up front and in the middle and was drafting well all the way.
What would you do differently?:

Nothing, great swim, only thing that would make me faster would be more training.
Transition 1
  • 04m 35s

Cold and had tough time putting on arm warmers on my wet arms.

Used the wetsuit strippers and they were AWESOME!
What would you do differently?:

Dry arms before putting on arm warmers.
  • 2h 52m 15s
  • 94 kms
  • 32.74 km/hr

I love this bike course and was well prepared for it. Averaged 33KM/hr for the first 70KM and only ended with 32.7KM/hr so not much drop off in the hills.
What would you do differently?:

Nothing but time in the saddle will make me faster.
Transition 2
  • 01m 23s

Fast T2, loosend shoes approaching dismount and slipped out of them and into my running shoes quickly. Even took time to rinse the road dirt off first.
What would you do differently?:

Nothing, this was a great T2
  • 1h 58m 6s
  • 21.1 kms
  • 05m 36s  min/km

I love to ride hills but hate to run them. It was a tough slog but still managed a PB on a half marathon even with the 210M of climbing.
What would you do differently?:

Train more on hilly routes.
Post race
Warm down:

None. Paid the price with stiff legs but I ate, showered and then watched my friends finish.

What limited your ability to perform faster:

I gave it all and am happy with my first 70.3 finish. Trained my ass off and only more years of training will make me faster.

Event comments:

Last updated: 2009-10-31 12:00 AM
00:33:54 | 1900 meters | 01m 47s / 100meters
Age Group: 25/154
Overall: 152/1005
Performance: Good
Suit: Zoot Synergy
Course: Loop course, couter clockwise
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
Time: 04:35
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:52:15 | 94 kms | 32.74 km/hr
Age Group: 20/154
Overall: 120/1005
Performance: Good
Wind: Little
Course: I love the bike course but it is tough, lots of hills and the worst hills in the last 20KM.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:23
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:58:06 | 21.1 kms | 05m 36s  min/km
Age Group: 61/154
Overall: 369/1005
Performance: Average
Course: Hills, hills and more hills
Keeping cool Good Drinking Just right
Post race
Weight change: %2
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 5

2010-09-13 9:00 PM

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Subject: Ironman 70.3 Muskoka

2010-09-14 9:11 AM
in reply to: #3096838

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Subject: RE: Ironman 70.3 Muskoka

Rod! Way to rock it!! You trained really hard and have come a long way - you definitely deserve a little break and to enjoy your accomplishment! Way to go!!

2010-09-17 11:42 AM
in reply to: #3097413

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Subject: RE: Ironman 70.3 Muskoka
Thanks JJ!  Bring on 2011!
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