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Ironman 70.3 Mont-Tremblant - Triathlon

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Mont-Tremblant, Quebec
World Triathlon Corporation
Total Time = 6h 29m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

This was a tough event to get ready for as my son had a major injury playing hockey that required surgery, so the last 5 weeks the training was a bit sporadic as we focused on getting him through the process and into physical therapy.
Event warmup:

given the water temperature of ~65 got the wet suit on a went for dip to get accustomed to the water temperature before the start
  • 43m 53s
  • 2112 yards
  • 02m 05s / 100 yards

I'm not a fast swimmer by any means, definitely need to get some coaching on my stroke before my next event this year and then work on it over the winter.

overall had a swim of 43 minutes sighting was good since my overall swim was 1.26 miles, the lake is set between a beautiful drop of mountains. the big shock was the water temp being 66 at the start and gets colder as you take a right at the first buoy and get closer to the water running off from the mountains.

link to the swim:

What would you do differently?:

get some coaching, sighting was really good given I only did one open water swim before this event.
Transition 1
  • 06m

used the set suit strippers to get the suit off, the time may seem long buts it a good run from the swim exit to the transition area so I didn't
push the pace knowing the day was going to be long
  • 3h 17m
  • 56 miles
  • 17.06 mile/hr

Bike route was awesome, a lot of room to maneuver as the organization shut down one side of the highway and had the roads paved last year, so it makes for a very smooth ride. The scenery is awesome and the up and down does a take a toll as there are relatively few flat sections. The last hill is a beast and goes on for what seems forever, I had 12-25 gearing but when I come back I'll probably go 12-28 (at least) as it does do a number on your legs...

I felt fine during the whole bike ride, only issue I had was going over one of the last climbs my chain popped off and I was lucky enough to be able to unclip and get a leg on the ground before toppling over.

What would you do differently?:

I only got one really good hilly climb of 60 miles before the event, so I definitely need to do more riding
Transition 2
  • 01m 40s

good clean transition, changed into sneakers grabbed by race belt/ visor and GU and starred off while putting on my stuff heading out of transition.
What would you do differently?:

probably the smoothest transition I've had in years
  • 2h 19m
  • 13.1 miles
  • 10m 37s  min/mile

Given the lack of training I just choose a HR range to stay in and not push myself too much. The beginning and end of the run go through some hilly sections and the middle is on a flat path next to the waterway and makes for a pleasant run, this is the first time in a long time that I didn't have any IT band or hamstring issues and was able to run the majority of the course .My quads started to hurt a bit from the up and down in the beginning but I thought of my son and what pain he has with his quad, and knowing my pain was nothing compared to his, really helped me push the initial discomfort
What would you do differently?:

More running.
Post race
What limited your ability to perform faster:

I've spent the last year and half building up endurance for these races, now I'll be focusing on keeping the endurance and doing more speed work to get my times down, goal it to break 6 hours as Rev 3 Maine in August and I know I can do it.

Although temperature wise is was pretty good at around 70, the humidity was in the upper 80%/lower 90% through out the day

Event comments:

AWESOME, I was planning on doing IMLP next year, but my entire family really like Mont-Tremblant so it looks like I will do the full next August.

One cool thing that happened as we were eating lunch after the race and the last finisher was coming down the shoot, everybody sitting outside stood up and gave her a standing ovation, It was really awesome to see this and the race organizers giving the athletes the time to finish the course rather than picking people up as some other have done it the past

Last updated: 2013-06-29 12:00 AM
00:43:53 | 2112 yards | 02m 05s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 06:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:17:00 | 56 miles | 17.06 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:40
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:19:00 | 13.1 miles | 10m 37s  min/mile
Age Group: 0/
Overall: 0/
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2013-06-29 7:22 AM


Subject: Ironman 70.3 Mont-Tremblant
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