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Ironman 70.3 Muskoka - Triathlon1/2 Ironman


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Huntsville, Ontario
Canada
World Triathlon Corporation / Trisport North
20C / 68F
Sunny
Total Time = 7h 10m 41s
Overall Rank = /
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

Woke up at 4:20 to eat and to drive from Barrie to Huntsville. Ate a bagel with peanut butter. Coffee to go, 1 water bottle of gatorade and a power bar during the drive up.
Event warmup:

Minimal - maybe 50 meter freestyle a few minutes before waves started to go then another 50m before my wave went.
Swim
  • 47m 2s
  • 2000 meters
  • 02m 21s / 100 meters
Comments:

The swim went pretty much exactly as expected. I thought that I would be around 45 minutes for the swim. Sighting was decent to the first and second bouys as I was able to follow other swimmers but as the field thinned out I wandered a little bit. Overall a decent swim, not fast but not overly tiring either. Started far out from the beach which allowed me to start near the front but not contend with a lot of people around me.
What would you do differently?:

continue to work on better and more frequent sighting or just learn to swim in a straight line.
Transition 1
  • 05m 54s
Comments:

T1 involved a long and brutal barefoot run up rough pavement to the transition area behind the building. Wetsuit strippers were on hand and I took advantage.
What would you do differently?:

leave crocks at the swim exit to run up with
Bike
  • 3h 25m 41s
  • 94 kms
  • 27.42 km/hr
Comments:

The bike was okay but the hills still proved to be quite a challenge. My last ride on the course was with my old bike which had a tough set of gears. The new Cervelo had a compact crank which should have made it easier but I still struggled on the longer and steeper hills. I would often get passed on the uphills only to overtake on the downhills with little effort. The aero position really seemed to be an advantage on the down hills and flats but it was seemingly negated by my inability to climb.Knees also started to ache a bit due to the climbing. Disappointing that my speed wasnt my usual 30+km/h. Goal was 3:15 and of the 3 disciplines biking is my strongest but wasnt able to make it happen.

BIKE SPLIT 1: 28 mi 28 mi (1:15:28) 22.26 mi/h
BIKE SPLIT 2: 56 mi 28 mi (2:10:13) 12.90 mi/h

5 gels, 2L of gatorade then 2 perform (disgusting!) and 2 waters.
What would you do differently?:

Put more training time into hills. Perhaps push harder, I felt that I held back because of the upcoming run. No body glide meant chaffing - ouch
Transition 2
  • 04m 30s
Comments:

Because it was a bit of a long run I took my shoes off to run with the bike to the rack. Put foot into running shoe and found body glide - so thats where it was!! Quickly headed to portapotty to apply before run. Thank god!
What would you do differently?:

apply body glide before the race
Run
  • 2h 47m 34s
  • 21.1 kms
  • 07m 56s  min/km
Comments:

Running is my weakness but my conservative goal was 2:30 based on my 2:0X half times. Of the 3 disciplines I enjoy running the least and find that the pounding on the joints is really brutal. I have only run 2 half marathons before and in each case I got the scoots and had to find a portapotty twice in each race. Unfortunately this run was no different. Took in lots of water, perform and 4 gels from the course. Walked up most of the hills but also had significant knee pain on the down hills which slowed me down on the second half. When I started out on the run my over all goal was to finish in under 7 hours but the final few hills really deep sixed that plan. Finished well on the run and seemed to have a burst of energy and excitement as I approached transition for the final time.

RUN SPLIT 1: 6.5 mi 6.5 mi (1:16:51) 11:49/mi
RUN SPLIT 2: 13.1 mi 6.6 mi (1:30:43) 13:44/mi

What would you do differently?:

over all pace would be greatly improved if I could eliminate the walking breaks up the hills. The portapotty visits also add at least a couple of minutes each.
Post race
Warm down:

walked down to the beach and took a quick dip, felt refreshed, changed and called home with the news that I had finished.

What limited your ability to perform faster:

first year in triathlons, first year swimming, first year road biking, first year running, only 3rd triathlon ever. The last 3 months of training were difficult as I was working in Toronto so didnt have much time I also found that my motivation approached zero when I learned that my dad had cancer early in the summer. All that said I refuse to make excuses and did the best I could on the day and am thrilled to say that I was able to do it.

Event comments:

Fantastic event, volunteers were great. Very challenging, but beautiful course.Not for the feint of heart but I would strongly recommend this event.




Last updated: 2011-04-04 12:00 AM
Swimming
00:47:02 | 2000 meters | 02m 21s / 100meters
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Profile Designs Bionik 2
Course: water was smooth as glass compared to what I have been swimming in training so that was nice.
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 05:54
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:25:41 | 94 kms | 27.42 km/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Some with gusts
Course:
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 04:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:47:34 | 21.1 kms | 07m 56s  min/km
Age Group: 0/
Overall: 0/
Performance: Below average
Course: hilly out and back. I was told that the the return trip was over all down hill but am unsure.
Keeping cool Average Drinking Just right
Post race
Weight change: %5lbs
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2011-09-14 9:18 PM

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Veteran
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Southampton, Ontario
Subject: Ironman 70.3 Muskoka


2011-09-15 5:42 AM
in reply to: #3687165

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Veteran
245
10010025
Subject: RE: Ironman 70.3 Muskoka

Dave.....great race report and congrats on your finish....considering this was a year of many firsts, you cranked out a stellar time.

CONGRATS!

2011-09-15 6:28 AM
in reply to: #3687165

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Extreme Veteran
6066
500010002525
Montreal, QC
Subject: RE: Ironman 70.3 Muskoka
Awesome job! Sounds like you pushed through a lot (before and during the race), so good on you for that! Very, very impressive!
2011-09-15 11:42 AM
in reply to: #3687165

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Extreme Veteran
422
100100100100
Somewhere, British Columbia
Subject: RE: Ironman 70.3 Muskoka

That's a very good performance for a first year of swim/bike/run.

 

Way to go !!

2011-09-15 12:38 PM
in reply to: #3687165

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Master
1531
100050025
TORONTO
Subject: RE: Ironman 70.3 Muskoka
LOTS of firsts, lots of challenges but way to push through!!
2011-09-15 3:06 PM
in reply to: #3687165

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Elite
3779
20001000500100100252525
Ontario
Subject: RE: Ironman 70.3 Muskoka
Congrats on finishing a very tough course.  Oh, and glad you found the body glide!


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