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Ironman 70.3 Mont Tremblant - Triathlon1/2 Ironman

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Mont-Tremblant, Quebec
World Triathlon Corporation
74F / 23C
Total Time = 5h 00m 54s
Overall Rank = 245/1787
Age Group = 40-44
Age Group Rank = 55/284
Pre-race routine:

Not much, work up early at the condo and hate 2 bagels with a couple of coffee. Then my wife dropped us at the transition zone and I got all my stuff ready.
Event warmup:

Nothing, besides walking almost 1km from the transition zone to the start area.
  • 38m 2s
  • 1931 meters
  • 01m 58s / 100 meters

My best swim ever in a half ironman so I can't complain. I had hope to be a little bit faster since my time in the pool are better this year but I will take that!

At the start of the swim I got kicked really hard in one of my goggle, at some point I almost stopped to see if my left eye was ok. But then I told myself that it was not the best place to stop if I didn't want 200 people swimming all over me hehe.

I got into a nice speed and tried to find some feet that would give me a good pace. The swim went by very quickly, it seems like it was over right after it started.

When we got to the end of the swim it was tricky, there was so many rocks at the bottom that walking was a really bad idea. I tried to swim on the right side where there was more water until I got the the sandy part and then got up and started running.
What would you do differently?:

Not much, maybe trying to start a little bit more on the outside to have a little bit more room. But with 300 persons in my wave the lake was crowded anyway.
Transition 1
  • 03m 52s

That transition run is lonnnnggg ;) I would say at least 400 meters. I got out of the water, stopped by the strippers ;) And then ran as fast as I could while not running too fast. Got to my spot and struggled a bit to put my helmet on, I might have lost 4-5 sec there. Then grabbed my bike and ran out.

I still think that my T1 time was good, I was 118/1787 persons :)
What would you do differently?:

Trying not to struggle with my helmet would help ;)
  • 2h 35m 59s
  • 90.12 kms
  • 34.67 km/hr

What an awesome bike course. Tough but fast. I just LOVED it :)

The course is hilly, but there is a 40km or so part where it is mostly flat and the pavement is brand new so I just hammered it like I had lions on my back ;)

The last part of the course, which is and out and back, was more hilly. Especially on the way out, which was ok since we could take it a little bit easier on the way back (which I did NOT hehe)

I had a killer time on the bike and I just hammered it until the end to make sure it would be good ;)
What would you do differently?:

I will have to take it a little bit easier for the full in August or I will die on the run course :p
Transition 2
  • 01m 18s

Pretty good T2, besides the fact that I made the decision to put socks on which cost me maybe 15-20 sec. That being said I am happy that I decided to put them on :)
What would you do differently?:

  • 1h 41m 44s
  • 21.08 kms
  • 04m 50s  min/km

I had in mind to run that course at a pace of 4:30/km or so. But I changed my mind pretty fast because my legs were a bit tired from that amazing ride I just did ;)

The first 5km or so are mostly uphill, then the second portion on the bike path was a downhill false flat. But that means that on the way back the false flat was uphill and I could feel it. I started to feel tired around the 15th km or so. After that I tried to survive until I reached the finish line.
What would you do differently?:

Maybe take it a bit easier on the bike to help me have a better run. But I was so happy with my bike that I think I would not ;)
Post race
Warm down:

Got a massage ;)

Event comments:

This is not because that 70.3 is in my backyard but it was THE BEST triathlon that I ever did. The event was organised flawlessly. If you have to do a 70.3 one day, this one is the best one :)

Best swim split, best bike split and best run split in a HIM. I will take that ;)

Last updated: 2011-11-20 12:00 AM
00:38:02 | 1931 meters | 01m 58s / 100meters
Age Group: 176/284
Overall: 963/1787
Performance: Good
Suit: Yes
Course: One lap
Start type: Run Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:35:59 | 90.12 kms | 34.67 km/hr
Age Group: 59/284
Overall: 240/1787
Performance: Good
Wind: None
Course: One loop
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:18
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:41:44 | 21.08 kms | 04m 50s  min/km
Age Group: 47/284
Overall: 238/1787
Performance: Good
Course: One loop
Keeping cool Good Drinking Not enough
Post race
Weight change: %
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: Good
Race evaluation [1-5] 5

2012-06-29 5:23 AM

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Quebec, Canada
Subject: Ironman 70.3 Mont Tremblant

2012-06-29 8:39 AM
in reply to: #4286120

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West Chester, Ohio
Subject: RE: Ironman 70.3 Mont Tremblant
FANTASTIC!! Sweet race from start to finish!  Congrats on a PR!!
2012-06-29 9:17 AM
in reply to: #4286120

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Subject: RE: Ironman 70.3 Mont Tremblant

Well done buddy!

Solide exécution. Je ne sais pas si tu réalise, mais 1:41 avec la difficulté du parcours, c'est assez killer svp merci!

2012-06-29 10:53 AM
in reply to: #4286120

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Bronze member
Subject: RE: Ironman 70.3 Mont Tremblant

Awesome job - great to hear you loved the bike so much ...

See you in August!!

2012-06-29 11:05 AM
in reply to: #4286120

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Timmins, ON. Canada
Subject: RE: Ironman 70.3 Mont Tremblant
Wow, Great job man!
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