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Ironman Canada - Triathlon

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Whistler, British Columbia
World Triathlon Corporation
Total Time = 12h 30m 12s
Overall Rank = 509/1909
Age Group = 45-49
Age Group Rank = 66/219
Pre-race routine:

I woke up at 4:15am. I managed to get to bed at just after 8:00pm, so almost 8 hours of sleep. I had several bowls of Raisin Bran w/milk and a glass of OJ. I walked down to body marking and got marked, then jumped on the shuttle to the swim start. I ate several nutrigrain bars and some chews before the race.
Event warmup:

Just a quick 10-15 minute swim prior to the start of the race. Treading water.
  • 1h 14m 59s
  • 4224 yards
  • 01m 47s / 100 yards

I stayed to the outside and really had no contact with other swimmers except right at the start. It was very sunny so I had to breath on the right side on the way out, then the left side on the way back. I swam smoothly, consistently.
What would you do differently?:

Nothing. I had a great swim.
Transition 1
  • 08m 10s

The wetsuit strippers did a great job. I grabbed my bag and ran to the changing tent. It was dark inside and very packed. I decided to change outside. I did a full clothing change. I put on cycling shorts and cycling jersey and socks and put on my shoes and helmet. I sprayed myself to sunscreen. I forgot my glasses. I grabbed my bike and ran out of transition.
What would you do differently?:

Remember to put on my glasses. Figure out a way to get dry clothes on over a wet body.
  • 6h 45m 6s
  • 112 miles
  • 16.59 mile/hr

I am a terrible biker. The first part of the race was very comfortable pace and temperature. There is a nice flat section out and back from Pemberton where I got into the aerobars and was able to get up to speed. Then there was the 20 mile climb from Pemberton to Whistler. It was 37degrees on the climb with the sun beating down and no wind. It was tough.
What would you do differently?:

Get better at cycling.
Transition 2
  • 05m 3s

Handed off bike to volunteer, ran and picked up my bag and headed to change tent. Did a complete clothing change. New shorts, new socks. Sprayed on some more sunscreen.
What would you do differently?:

Nothing, I was very happy with this transition.
  • 4h 16m 54s
  • 26.2 miles
  • 09m 49s  min/mile

It was very hot and a lot more climbing than I was expecting.
What would you do differently?:

Not much. I negatively split the run and I felt good at the end. I guess I could have picked up the pace a bit.
Post race
Warm down:

None. Got my photo taken. Grabbed a water and a piece of pizza. Grabbed my transition bags and bike and walked back to my hotel.

Event comments:

I was disappointed in the post race food. Not very good pizza and NO chocolate milk. The volunteers were amazing. The race was very well run, and very organized. With T1 and the swim start away from the village and T2 I thought there might be delays, but there were none. The shuttles were quick and efficient.

Last updated: 2014-01-01 12:00 AM
01:14:59 | 4224 yards | 01m 47s / 100yards
Age Group: 72/219
Overall: 625/1909
Performance: Good
Suit: 3.8 Orca
Course: Mass start. Deep water start. 2 lap.
Start type: Deep Water Plus:
Water temp: 66C / 151F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 08:10
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:45:06 | 112 miles | 16.59 mile/hr
Age Group: 108/219
Overall: 826/1909
Performance: Average
Wind: Little
Course: One lap
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 05:03
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:16:54 | 26.2 miles | 09m 49s  min/mile
Age Group: 66/219
Overall: 509/1909
Performance: Average
Course: 2 lap.
Keeping cool Average Drinking Just right
Post race
Weight change: %3.0
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2014-08-01 11:11 AM

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Subject: Ironman Canada

2014-08-01 3:13 PM
in reply to: #5033747

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Kailua, Hawaii
Subject: RE: Ironman Canada
congrats and well done!
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