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Ironman Mt Tremblant 70.3 - Triathlon

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Mont Tremblant, Quebec
21C / 70F
Total Time = 5h 14m 35s
Overall Rank = 546/2890
Age Group = M 45-49
Age Group Rank = 64/355
Pre-race routine:

Got up at 4h45AM. Had breakfast in the hotel. Had short walk to transition from hotel. Weather was cool in the morning and required a sweater. Prepared everything in transition and returned to hotel room briefly. Then headed towards swim start which was a 10min walk. Weather was perfect for a triathlon.
Event warmup:

At swim start, it was very congested. Too many spectators in this small area so it was hard to walk around. Due to the large number of people and difficulty getting anywhere, I decided not to have a swim warm up. I instead headed towards the self seeding swim start. For me, that was 32-36min. National anthems/canon and snowbirds signaled the start of the event. The pros and then age groupers followed. We made our way towards the swim start mat and away I went.
  • 33m 24s
  • 1900 meters
  • 01m 46s / 100 meters

Overall I was happy with the swim. The self seeding spread everybody out and I did not find it too congested. Water wasn't too cold and it was calm. 100m in I knew I would have bad neck chaffing from the wet suit but nothing I could do about it. Got on land and had the wet suit strippers take off my suit.
What would you do differently?:

Transition 1
  • 05m 37s

This is a long run to transition on the nice carpet. I felt I did well in T1.
What would you do differently?:

  • 2h 48m 11s
  • 90 kms
  • 32.11 km/hr

I felt I had a good start to the bike. It was cold coming out of the water with some wind so it took me a good 20min to warm up. At around km 30, a gel oozed out all over one of my aerobars and gear shifter. This made for a sticky mess for about 20km. That was until I got water at an aid station to rinse everything out on the go. At km 40, I felt I needed to pee and hoped it would go away which it did not. Therefore, I had to stop at a port a potty at one of the aid stations. This was disappointing as I ended up losing over 2min doing that. Felt good for the toughest part of the ride at km 70 on Duplessis, the climb. It went well and enjoyed the ride down. Glad they made safety changes to the descent to slow cyclists down and avoid accidents. Arrived back to T2 to the great crowds supporting.
What would you do differently?:

Drink a little lesson the bike in cooler weather and get a better bladder.
Transition 2
  • 02m 39s

Good T2. I was efficient.
What would you do differently?:

  • 1h 44m 44s
  • 21.1 kms
  • 04m 58s  min/km

This is a hilly course at the start and finish but flat and shaded for the middle. I headed out and felt good. Those first few hills are tough. Got to the shaded section and felt good still. The shade and cool weather really helped and I was able to hold my pace. Stuck to my nutrition plan. By km 17, I was starting to feel tired. We went into a trail with the most beautiful view of the mountain with the slopes. This gave me a boost I needed towards the finish. Ran up the toughest hill at km 20 and spectators were everywhere cheering which was awesome. I could also hear the intro of "Don't Start Believin'" by Journey and this motivated me too. One last climb and I was in the finishing chute in the village. It never gets old, that finish area is special. Ran down to the finish line and screamed in joy for a great race.
What would you do differently?:

Post race
Warm down:

Felt OK post race. Had pulled pork/ribs and poutine for lunch.

Event comments:

Mt Tremblant is a great course and a superb venue.

Last updated: 2017-06-27 12:00 AM
00:33:24 | 1900 meters | 01m 46s / 100meters
Age Group: 55/355
Overall: 392/2890
Performance: Good
Suit: yes
Start type: Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:37
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:48:11 | 90 kms | 32.11 km/hr
Age Group: 128/355
Overall: 869/2890
Performance: Average
Wind: Little
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:39
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:44:44 | 21.1 kms | 04m 58s  min/km
Age Group: 0/355
Overall: 0/2890
Performance: Good
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
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

2017-06-27 11:33 AM

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