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The Great White North Triathlon - Triathlon1/2 Ironman

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Stony Plain, Alberta
32C / 90F
Total Time = 5h 21m 48s
Overall Rank = 160/612
Age Group = m 30-39
Age Group Rank = 57/119
Pre-race routine:

tried to get some food down, unsuccessfully. Spent a few minutes warming up in the water
  • 34m 19s
  • 2000 meters
  • 01m 43s / 100 meters

Great swim, kept calm and relaxed even though people tried to pull me down on the buoy turn. Navigation on 2nd lap was average, began to wander with more open water. Came out feeling strong
What would you do differently?:

track better/spot better on 2nd lap
Transition 1
  • 00m

poor transition, trouble with my socks, put them on crooked and had to re-fix.
  • 2h 38m 54s
  • 90 kms
  • 33.98 km/hr

with the bad transition, put me pretty far back. Probably went a bit too hard on teh bike, especially on hills. Cadence sensor moved with a bump in the road. Had to stop and tear it off the downtube which took a minute. Felt very strong but was still unable to gulp down alot of food. I took in alot of calories with gels and gatorade.
Transition 2
  • 00m

pretty decent transition. Took a second to figure out if I forgot anything.

  • 2h 08m 35s
  • 21.1 kms
  • 06m 05s  min/km

BRUTAL. First 10kms were slow and hard. Next 8kms felt pretty good, decent pace but stride seemed short. Bonked hard at km 18 and trotted in. TERRIBLE RUN. I'm pretty bummed about how bad, at least 20 minutes off of what I should have accomplished.
What would you do differently?:

perhpas saved a bit on the bike and tried to have longer strides on the first km.
Post race
Warm down:

beer and pizza

What limited your ability to perform faster:

- unable to get much food down for breakfast
- it was hot.
- I was pretty mentally defeated after the 1st 10kms.

Event comments:

I have to figure out how to have faster transitions, and a better run. 2 races in a row, that's what has killed my time. At ironman, not as imperative but I also don't want to waste alot of time doing it.

- great swim, felt really comfortable even with all of the people out there. A big improvement from Arbour Lake.
- good bike ride other than the mechanical and the transition. Aero position was relatively comfortable but my neck was stiff/sore at the end. I may have to work on positioning a bit.

Overall a good learning experience for the IMC in August. It's daunting to think of 2x this weekend but as the motto goes...Just do it.

Last updated: 2006-06-15 12:00 AM
00:34:19 | 2000 meters | 01m 43s / 100meters
Age Group: 36/119
Overall: 0/612
Performance: Good
Suit: ironman stealth
Course: 2 lap course with an on-beach turnaround
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 00:00
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:38:54 | 90 kms | 33.98 km/hr
Age Group: 45/119
Overall: 0/612
Performance: Average
Wind: Strong
Course: out and back mostly with a swirling crosswind. Two major climbs (not that bad), some road construction/debris/potholes in the road. Overall good course though. Very well marked and manned with volunteers.
Road: Rough Dry Cadence: 94
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:08:35 | 21.1 kms | 06m 05s  min/km
Age Group: 78/119
Overall: 0/612
Performance: Bad
Course: boring!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
Physical exertion [1-5]
Good race? No
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 3

2006-07-03 11:10 PM

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Subject: The Great White North Triathlon

2006-07-04 5:17 AM
in reply to: #473273

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Reykjavik, Iceland
Subject: RE: The Great White North Triathlon

Congratulations, awesome race !

And what a bike !! you where flying.

Hope you enjoyed the beer, you deserved it

2006-07-04 8:28 AM
in reply to: #473312

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Subject: RE: The Great White North Triathlon
thanks! Feeling quite tired this moring but the focus for the Ironman is coming back. I'm looking forward to getting back to training in another couple of days.

2006-07-04 11:12 AM
in reply to: #473273

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Calgary, Alberta
Subject: RE: The Great White North Triathlon
Congrats Brad! Glad to hear you were more comfortable with the swim. Hopefully you can work out the eating - this will probably help you avoid the bonk. Your swim and bike are really strong. How was the race overall - would you recommend it to me for next year?
2006-07-04 12:04 PM
in reply to: #473436

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Subject: RE: The Great White North Triathlon
Race was awesome actually. Very well run, AMAZING volunteers and fans.

Swim - lake was much warmer than arbour thus no breathing issues when first in there. ALOT more people and I positiioned myself in the middle about 4 rows back of people to see what the big one will be like. It was hectic but not as bad as I expected. The turn on the first buoy was scary as people will climb on top of you and pull you down on the turn.

Bike - good course other than the construction areas. Well marked and well supported. It's relatively flat but does have alot of rolling hills. Two major climbs that lead up to and down from the turn around point. You can cook along pretty good on the course.

Run - route needs some work as it is a back and forth on the path 3x. It's good in the sense that you have a perspective on where you are but it lacks imagination and variety. More mileage markers would be nice. Aid stations and volunteers there were awesome.

Conditions are good training as well as it seems to be usually hot and sunny for the race. Sunday was no different, Nic said the thermometer on her car got over 30 during the run.

I would totally recommend it as a 1st 1/2 iron race. The transitions are smooth and volunteers everywhere to help you. I even was asked "would you like water or gatorade sir?" during the run.

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