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Ironman 70.3 Mont-Tremblant - Triathlon1/2 Ironman

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Mont-Tremblant, Quebec
26C / 79F
Total Time = 5h 57m 50s
Overall Rank = 1339/2701
Age Group = 45-49
Age Group Rank = 33/149
Pre-race routine:

Up at 5 for breakfast. Went down to transition, set up, then back up to hotel to put on wetsuit.
Event warmup:

Walk to swim start (about 15min). Didn't want to get into 17C water (62f) and then wait around, so did jumping jacks and running on the spot to get warm. Don't usually do well with no warm up...
  • 34m 44s
  • 1900 meters
  • 01m 50s / 100 meters

Usually I say that my first 700m was bad, but since that is normal, I will say it was average today :). It was a rolling start and we set up at the back of 32-36min. This is a bit fast for me, but figured I could try and get on some feet and hold on. Felt difficult for until first turn, a bit of gasping due to cold water. Just tried to get into a rhythm as quickly as possible and focus on form. After the second turn, felt more comfortable, but still like I was struggling a bit. Tried to find feet, but either ended up passing or in open water. Tried to pick it up for the last couple hundred meters; started to get a bit choppy (although nothing like the short course people dealt with on Saturday!) Got out of the water and checked my watch--35 min! Holy crap the swim of my life. No wonder I felt like I was struggling. Official time of under 35 minutes--I spent the evening wondering if someone forgot to start the clock!
Took a gel 30 min before start.
What would you do differently?:

Not much!
Transition 1
  • 05m 2s

Long run to T1 and it took me about half of it to find the cord to my zipper. I think it was tucked up under my neck. Found it before I got to transition and was able to get out of my suit easily at my bike.
  • 3h 02m 19s
  • 90 kms
  • 29.62 km/hr

Plan was to stay between 150 and 155 watts and I did so. NP was 149 for the race. Second part I was getting fatigued, but made myself hold the watts and did. Took a gel every 30 min starting at 15min into the ride; one oat bar at about 2 hours. Did really well with my nutrition today, which was a focus. Thought I was going to hit a sub 3, but just a bit short.
What would you do differently?:

Still need to learn to push a bit on the bike. Was really happy with my nutrition, and hydration. I had done a sweat test early season and used much bigger electrolyte drink and it really helped deal with the heat.
Transition 2
  • 02m 49s
  • 2h 12m 56s
  • 21.1 kms
  • 06m 18s  min/km

My focus was to focus. I can hold paces in training, hard paces, but always back off/bail/walk in races. I wanted to prove to myself that I could do this. I have always said that if I get out of my own way, I can do more than I know. So I decided that I was going to go out and race. Take my training into the race and give 'er. I had written on my arm--"The body achieves what the mind believes". Last year in New Orleans, I had issues with wheezing on the run--not being able to get a breath, feeling like my lungs were closing. I don't have asthma, so didn't know why it was happening. Learned in training that the feeling was always preceded by the thought "I can't do this". I believed that, so my body made sure I couldn't. Today was going to be all about "Yes I can".
Fairly good hill about 1km in and got up and over. I was on pace for a sub 2 hr run for the first 11km. I was hurting, but making it happen. Focus, yes, it's hard, but you can do it. Any time negative thoughts showed up, I told them to shut up. Walked aid stations, made sure I got in nutrition and salt tabs. Started to struggle at km 12 or 13. I was developing hot spots on the balls of both feet, so each step hurt. But I was determined to not give in. Continued to walk aid stations and ended up walking up a couple hills, but each time told myself to get going. Lots of mental work! Run ends through the village with tons of spectator support lining the path, but a big hill first. Okay, get on up, cause at the top its all downhill.
What would you do differently?:

Keep pushing. This was a good race for me. I managed the heat really well, when I usually struggle. I did have moments of nausea as usual, but way less than normal, and I didn't use it as an excuse to walk. I think a big part was a focus on electrolytes. I took in about 1500mg of sodium on the bike and I think 1000mg on the run. Also pushed myself on nutrition, taking it in even when I thought I couldn't.
Post race
Warm down:

Eat watermelon and drink water.

What limited your ability to perform faster:

My head. Work in progress, but happy with the progress that I have made this season so far.

Event comments:

This was a great race. Great organization, great (and lots of) volunteers. Very well organized, festival feeling, super crowd support. Highly recommend!

Last updated: 2018-08-02 12:00 AM
00:34:44 | 1900 meters | 01m 50s / 100meters
Age Group: 0/149
Overall: 0/2701
Performance: Good
Course: Single loop rectangle.
Start type: Run Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 05:02
Performance: Good
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Good
03:02:19 | 90 kms | 29.62 km/hr
Age Group: 0/149
Overall: 0/2701
Performance: Good
Wind: Some
Course: Two out and backs, one big and one little. Rolling hills, nothing too crazy on the first, longer out and back. Second had a few punchy short hills.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:49
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Good
02:12:56 | 21.1 kms | 06m 18s  min/km
Age Group: 0/149
Overall: 0/2701
Performance: Good
Course: Out and back, some rolling hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2019-07-01 1:18 PM

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Subject: Ironman 70.3 Mont-Tremblant

2019-07-01 1:48 PM
in reply to: #5260490

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Denver, Colorado
Subject: RE: Ironman 70.3 Mont-Tremblant
Nice! Congrats on your performance and the ability to stay focused
2019-07-02 9:16 AM
in reply to: #5260490

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Subject: RE: Ironman 70.3 Mont-Tremblant

Wow, great race, Kirsten!  You nailed the swim and had a great bike and run but most importantly kept the voices in your head in check and proved them wrong.  You have much to be proud of!

2019-07-02 9:49 AM
in reply to: #5260490

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Falls Church, Virginia
Subject: RE: Ironman 70.3 Mont-Tremblant
Great showing! The mental game is tough to crack, but you put a dent in it for sure. Would you do this race again?
2019-07-02 1:47 PM
in reply to: Atlantia

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Simsbury, Connecticut
Subject: RE: Ironman 70.3 Mont-Tremblant
great race! My head gets in my way on the run too. I definitely need to practice the positive talk - thanks for the reminder!!

I love the Tremblant atmosphere too! I hope it was just as epic as the full!
2019-07-02 3:12 PM
in reply to: mtnbikerchk

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Subject: RE: Ironman 70.3 Mont-Tremblant

Great job out there!! that mental game sure is tough! And, fantastic swim! 

2019-07-08 8:08 AM
in reply to: juniperjen

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Raleigh, North Carolina
Subject: RE: Ironman 70.3 Mont-Tremblant
Sub 6 hours is fantastic! Nice race especially with some heat.
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