Ironman Canada

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Ironman Canada - Triathlon


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Whistler, British Columbia
Canada
World Triathlon Corporation
20C / 68F
Sunny
 		Total Time = 11h 28m 50s
Overall Rank = 565/2200
Age Group =
Age Group Rank = 0/
Swim
  • 48m 59s
  • 4224 yards
  • 01m 10s / 100 yards
Transition 1
  • 00m
Bike
  • 5h 50m
  • 112 miles
  • 19.15 mile/hr
What would you do differently?:

Same as run... longer build up 3 - 5 huge rides.
Transition 2
  • 00m
Run
  • 4h 39m
  • 26.2 miles
  • 10m 39s  min/mile
Comments:

IT bands tightened up... lots of run/walk on lap 2
What would you do differently?:

More long runs at 25-27 km (start final build earlier).
Post race
Event comments:

IM Whistler is the real deal. Come for the hills stay for the run.




Last updated: 2013-08-31 12:00 AM
Swimming
00:48:59 | 4224 yards | 01m 10s / 100yards
Age Group: 0/
Overall: 5/2200
Performance: Good
Suit: huub
Course:
Start type: Deep Water Plus: Shot
Water temp: 20C / 68F Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:50:00 | 112 miles | 19.15 mile/hr
Age Group: 0/
Overall: 0/2200
Performance:
Wind:
Course:
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:39:00 | 26.2 miles | 10m 39s  min/mile
Age Group: 0/
Overall: 0/2200
Performance: Below average
Course: 2 loop mix of gravel and paved paths. Lots of trees to keep sun off the course. Will be a big plus in 2014+ when race moves to July.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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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2013-08-31 10:05 PM

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Veteran
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Great White North
Subject: Ironman Canada
Ok... Swim was front pack 5Th OA... Bike was trying to ride within myself and not burn too many matches. The last hour was a little tough mentalky but I found a way to refocus and the first 25-30km of the run went decent... the end of the run was super painful with very tight IT bands. Still 11:28 is not a bad time for a first IM. Hoping to return in 2015 or 16 with a few lessons learned and more specific fitness for the long course game. I will be starting my big build 4-6 weeks sooner and will either skip my 1/2 prep race or do it without any taper. I had an ambitious race calender when I should have been training bigger volume. That said ITU AG worlds are the A Race in 2014.

Edited by simpsonbo 2013-08-31 10:15 PM
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