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Ironman 70.3 Mont Tremblant - Triathlon1/2 Ironman


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Mont-Tremblant, Quebec
Canada
World Triathlon Corporation
75F / 24C
Sunny
Total Time = 4h 35m 32s
Overall Rank = 40/2068
Age Group = M30-34
Age Group Rank = 6/162
Pre-race routine:

Drove up to Mt. Tremblant on Saturday, arriving around 2:30 to register and check in my bike. On race morning I was up just prior to 4, and since our hotel was right on the race course they opened breakfast at 4 - nice! Then down to body marking and transition.
Event warmup:

Walk to swim start - it was at least half a mile.

I have to say that this was an awesome venue for a race. The village at the start made everything so easy to access. Parked the car on Saturday, and could walk to everything in a matter of minutes for the whole weekend. Almost all of the course for the bike was recently paved, and the race seemed very well run and organized. I'd definitely like to come back for the full next summer.
Swim
  • 34m 33s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

This swim is right where my I thought I'd be. I was hoping for a time a bit closer to 33 min, but the swim actually felt a lot longer. I was fearing to take a peak at my watch when I exited the water, but it wasn't all that bad.

I did an ok job with navigation, but drifted a little bit outside the buoy line a few times. One funny thing that I noticed were a lot of dead trees on the lake bottom hundreds of yards out in the lake - how did they get there?

On the run into transition I was feeling that my weakest area was checked off and I was right where I was planning on being - so far, so good.
What would you do differently?:

I know I have good fitness, but I know my swim technique is probably pretty crappy. I'm thinking of getting some coaching over the next month or so in hopes that I can get a faster swim in at AG Nationals and in Vegas.
Transition 1
  • 03m 33s
Comments:

I feel like this was a solid transition. It was definitely a good run up from the lake - probably 300-400 yards - then grabbed my bike stuff and headed out.
Bike
  • 2h 23m 8s
  • 56 miles
  • 23.47 mile/hr
Comments:

With the bike being my strongest tri discipline, I knew this was the area where I could gain the most on the field. Out of transition it was flat for a mile or so, then there were constant hills out to rt. 117. The course headed north on 117, again lots of ups and downs, including a good climb in the middle.

My goal heading into this race was to average somewhere between 275-285 watts. I actually forgot to hit the start button af the very beginning of the bike. I made the mistake of going a bit too hard, but it felt sooooo easy for the first 30 or so miles. At around an hour and ten minutes in I was averaging around 296 watts, which I knew I could not sustain and then run well. I decided to do a bit more coasting on the downhills, which had speeds in the mid 40's.

On the way back in on 117 we again hit the same hill in the middle. At this point I had passed quite a few people from my AG, but there were a few guys that I kept going back and forth with. It went this way pretty much all the way back to transition.

The last 12 or so miles of the course had the steepest climbing, with grades around 12%. I had switched out my usual 11-23 to an 11-25, and with that I was still grinding at around 70 rpm and 10 mph on a few of the last climbs.

The last few miles into transition were downhill, and I got stuck behind a few riders. We were pretty much only able to go single file at that point, and there was a ton of coasting. My average power went from 282 to 278 watts in that little section. The total elevation gain/loss on the bike was 3182 feet - not bad for a HIM, but I definitely didn't want to head out for another loop!

While on the bike I took in an 800 calorie concentrated Infinit bottle and 100 calories in Cliff Blocks. I stopped taking in calories for the last 10 miles, hoping that would alleviated digestion issues, just going with water for the last 25 or so minutes.

I came into the transition area at just over 3 hours down, feeling pretty confident that I had a good chance of breaking 4:30. Based on training, I felt that a 1:27 or so run was possible.

http://connect.garmin.com/activity/192511298
What would you do differently?:

Nothing - right where I wanted to be. Pretty pleased with having one of the top amateur bike splits.
Transition 2
  • 01m 33s
Comments:

In the morning I had been wearing my run shoes without socks, and when I took them off to leave for the swim I guess the insole partially pulled out. When I went to put them on in T2 the insole got all bunched up, and I had to pull it out and then put it back in - this cost me a good 15 seconds, and one spot in my AG.
What would you do differently?:

Check my insoles next time
Run
  • 1h 32m 45s
  • 13.1 miles
  • 07m 05s  min/mile
Comments:

My plan for the run was to target a pace around 6:40. Coming out of transition, I felt great, and my first mile was 6:48. However, soon after that I began to get really bad side stitches. My legs felt awesome, but the pain was pretty severe. As a result, I had to slow down quite a bit.

Miles 2-6 went by with side stitches at around a 7:20 pace, and it wasn't until half way through the run that I began to feel better. I was able to get my pace back to around 7:00 or a tiny bit under. It's funny, but my fastest two miles were 12 and 13, where I was at 6:44 and 6:39.

I had a pretty severe negative split, and was actually able to catch about six or seven people who had passed me in the first portion of the run. I was still pretty pissed, as I'm not quite sure what caused the side stitches. I hope to figure that out before Vegas.

In the final mile of the race I was closing on two guys in my AG who had passed me earlier. However, I simply ran out of distance to chase them down. I was thinking at the time that I may have lost out on a Vegas slot as a result.

http://connect.garmin.com/activity/192507103

What would you do differently?:

More race pace rides and runs to work on nutrition and avoid cramping/side stitches.
Post race
Warm down:

Hung out with Mighty Magz and Jenny Fletcher - Jenny told me that the Garmin 910 is crap and not to get one - ha! Got some food and received a wonderful 20 minute massage from a great guy from Montreal! Katie and I then walked around and she bought me a Tremblant 70.3 bike jersey.

What limited your ability to perform faster:

My run just wasn't what I wanted. I should have been about 4-5 minutes faster on the run. The swim and bike where what I expected.

Event comments:

My first experience at a WTC race was a good one. The venue in Mt. Tremblant was spectacular. Our hotel was literally right on the course, and super convenient. The weather turned our to be nice, albeit it a little hotter and sunnier than I would have liked.

I'd think about doing the full IM next year, but that bike would be brutal!

I stuck around after the awards and snagged a roll-down slot to Vegas. I'll have to do a lot of summer training during the hot parts of the day to be ready to race there!




Last updated: 2011-11-14 12:00 AM
Swimming
00:34:33 | 2112 yards | 01m 38s / 100yards
Age Group: 54/162
Overall: 496/2068
Performance: Average
Suit: Xterra Vortex 3
Course: Rectangluar course straight out from the beach, right turn for several hundred yards, then another right turn back towards shore.
Start type: Run Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
T1
Time: 03:33
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:23:08 | 56 miles | 23.47 mile/hr
Age Group: 2/162
Overall: 19/2068
Performance: Good
Avg HR: 154
Wind: Little
Course: The course was almost constantly up or down, with only one section in the first third of the course that was somewhat flat. There were three major climbing parts, with the last 10 miles having the steepest grades.
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:33
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Bad
Running
01:32:45 | 13.1 miles | 07m 05s  min/mile
Age Group: 10/162
Overall: 59/2068
Performance: Below average
Avg HR: 157
Course: Not as hilly as the bike, but still around 750 ft of elevation gain/loss. The beginning and ending parts of the run were more hilly than the middle.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4

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2012-06-24 8:37 PM

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Master
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Bedford, MA
Subject: Ironman 70.3 Mont Tremblant


2012-06-24 8:55 PM
in reply to: #4278039

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Veteran
503
500
Bedford, NH
Subject: RE: Ironman 70.3 Mont Tremblant
Great job Nate!
2012-06-24 10:32 PM
in reply to: #4278039

Master
10208
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Northern IL
Subject: RE: Ironman 70.3 Mont Tremblant

Great job Nate!

Side stitches were something I had to deal with as well at my HIM not too long ago (among other things). For me it's more swimming to condition that area better, even though I wasn't tired from the swim. And also more time riding in aero. I had been revamping my position, so it's much more aggressive using the support muscles a little differently.

2012-06-24 11:37 PM
in reply to: #4278039

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Master
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University Park, MD
Subject: RE: Ironman 70.3 Mont Tremblant

Vegas! Fantastic. Time for some training in the heat. 

That's a pretty serious bike split for a course that's a bit lumpy.

2012-06-25 2:55 AM
in reply to: #4278039

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Extreme Veteran
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Subject: RE: Ironman 70.3 Mont Tremblant

Congrats on the roll-down slot to Vegas!

 

2012-06-25 8:15 AM
in reply to: #4278039

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Master
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Midcoast Maine
Subject: RE: Ironman 70.3 Mont Tremblant
Great job! I have been toying with the idea of the full at Mont Tremblant - but I think your description of the bike course may have dampened my enthusiasm. Congrats on the roll-down. Now show those West Coast folks how us NE folks get it done!


2012-06-25 8:24 AM
in reply to: #4278039

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Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman 70.3 Mont Tremblant
Thank you for all of the compliments! I also just noticed I was the second American (excluding the two pros) to finish!
2012-06-25 8:54 AM
in reply to: #4278039

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Master
1565
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SMIBville
Subject: RE: Ironman 70.3 Mont Tremblant
nicely done!  congrats on the Vegas slot!
2012-06-25 10:08 AM
in reply to: #4278039

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Master
3195
20001000100252525
Just South of Boston
Subject: RE: Ironman 70.3 Mont Tremblant

way to go, Nate. Congrats on the Vegas slot.

Now go ride your bike in an oven over the summer to get ready.

2012-06-25 10:09 AM
in reply to: #4278039

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Expert
1099
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Bedford, NH
Subject: RE: Ironman 70.3 Mont Tremblant

Way to go Nate!!!  You are now officially the first NEMS member to qualify for a Ironman World Championship!!!  It sounds like you had a solid swim and of course you ripped up the bike!  That is a sick bike split for what sounds like a damn tough course.  Bummer about the side stitches on the run.  Let's chat about this more sometime soon.  Really happy for you!

VEGAS!!!  

2012-06-25 12:41 PM
in reply to: #4278039

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Pro
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Norwalk, Connecticut
Subject: RE: Ironman 70.3 Mont Tremblant

VIVA LAS VEGAS!!!!!!!!

Nice work bud, you threw it down even not feeling 100% for the run.  Congrats on a great race!!! That is an awesome bike split for that much climbing!!!

 



2012-06-25 1:58 PM
in reply to: #4278039

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Master
1967
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Subject: RE: Ironman 70.3 Mont Tremblant
That is one hell of a race!

Well done.
2012-06-25 2:27 PM
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New user
322
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KY
Subject: RE: Ironman 70.3 Mont Tremblant
Simply awesome.  I am drooling with envy right now.  2nd American non-pro is unbelievable.  Congrats on an incredible performance!
2012-06-25 5:49 PM
in reply to: #4278039

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Champion
7136
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Knoxville area
Subject: RE: Ironman 70.3 Mont Tremblant
Awesome job dude! Congratulations on the Vegas spot!
2012-06-25 9:42 PM
in reply to: #4278039

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Subject: RE: Ironman 70.3 Mont Tremblant
Awesome job.
2012-06-26 6:33 AM
in reply to: #4278039

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Bronze member
Subject: RE: Ironman 70.3 Mont Tremblant
Amazing race, congratulations on a stellar performance!


2012-06-26 6:42 AM
in reply to: #4278039

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Master
1883
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San Antone, Texas
Subject: RE: Ironman 70.3 Mont Tremblant
congrats! nice race!
2012-06-26 7:55 AM
in reply to: #4278039

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Veteran
290
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Subject: RE: Ironman 70.3 Mont Tremblant
Wow! Great race. I was wayyyyy behind you...I didn't think about switching cassettes until I got to the last section of hills. Since everyone has commented on your bike split, let me just say that your t1 was amazing! My garmin had it as a .4mi run.Congrats on your Vegas slot!Also, gotta echo how nice the set up of the village was for a race. Really great.
2012-06-26 9:32 AM
in reply to: #4280578

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Extreme Veteran
378
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Acton, Ontario
Subject: RE: Ironman 70.3 Mont Tremblant

holy fast bike split! Like you, Vegas is on my wish list too. You got it and I can only imagine how great it must feel!

2012-06-26 3:16 PM
in reply to: #4278039

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Expert
1394
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Wilmington, NC
Subject: RE: Ironman 70.3 Mont Tremblant
Great race. That is one rocking bike ride. Enjoy Sin City.
2012-06-27 11:30 AM
in reply to: #4278039

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Expert
1260
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Norton Shores, MI
Subject: RE: Ironman 70.3 Mont Tremblant
Excellent race and execution...VEGAS!


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