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New Balance 1/2 Ironman - Triathlon1/2 Ironman

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Victoria, British Columbia
Total Time = 4h 58m 25s
Overall Rank = 160/599
Age Group = M25/29
Age Group Rank = 16/25
Pre-race routine:

Woke up early, had a bowl of oatmeal, a banana, and some peanut butter toast, got all my stuff together and rove to the race
Event warmup:

Went for a quick jog to loosen up the legs, had a good stretch, threw on the wetsuit and had a quick swim then lined up with the rest of my wave.
  • 31m 26s
  • 2000 meters
  • 01m 34s / 100 meters

My goal was 30:30 for the swim, so I went out hard and tried to catch a draft off of someone faster than myself, unfortunately, I couldn't hang with the fast guys, but I was out ahead of the bulf of the second pack, so I swam by myself pretty much the first 1100 meters until I caught the previous waves. Surprisingly enough, my navigation was good, as this is usually my biggest problem with open water swims. Water was pretty choppy as well, but I am very happy with my time this year, I cut 4 mins off my swim time at the same event from last year.
What would you do differently?:

Push harder to stay with the lead group so I can catch a draft off the fast guys.
Transition 1
  • 02m 2s

I thought I did alright, had a long run from the swim exit to bike rack, maybe could speed this up by learning to have shoes on bike
What would you do differently?:

Shoes on bike?
  • 2h 37m 17s
  • 80 kms
  • 30.52 km/hr

Was looking forward to the bike as I have had a good year training on hills and this course is hilly. Had a plan to take the first lap easy and get in my nutrition and then push the second lap. First lap went according to plan, got in my nutrition, kept the pace strong but comfortable and felt good going into the second lap. The second lap went pretty well as well, me and this other guy kept going back and forth until I finally dropped him on the hills, and then I made a bit of a nutrition mistake, instead of opting for water at the last aid station I went with another bottle of gatorade. This would come back to bite me on the run as I ended up taking in at least 100 too many calories.
What would you do differently?:

Water instead of gatorade, other than that I think I need to maybe push harder in the flats. I was happy during my bike, but after looking at the results I need to push harder on the bike.
Transition 2
  • 01m 12s

I would have cut at least another 10 seconds if I had elastic laces on my shoes, but I forgot to put them on these shoes. Arghhh!!! Not that 10 secs would have made a difference though!!!
What would you do differently?:

Elastic laces
  • 1h 46m 12s
  • 20 kms
  • 05m 19s  min/km

Within the first 30 secs of being out on the run course I knew something was wrong. My stomach felt like I had a brick in it. It was actually a weird feeling. i felt great, legs felt good, but my stomach was not cooperating. First porta potty was puke time, then second porta potyy was puke number 2, then dry heaving at the third portapotty. After that, my run started to come together quite well. 1st lap was 1:03:22, second run lap was 42:50. I smoked the second half of the run!!! I was expecting to be able to run 2 44min 10kms to finish the run, I managed a great race except for the first half of the run.
What would you do differently?:

It goes back to the bike, I needed to have more water over gatorade. Oh well, now I know.
Post race
Warm down:

Crossed the line, saw my parents and said hi, then jumped back in the lake for 15 mins to cool down the legs

What limited your ability to perform faster:

Too many calories on the bike. I talked about it after with some people and they agreed, you have to get in your water.

Event comments:

Just found out that this will be the last year Norm Thibault puts on this race. He does a killer job so it is sad to see him go, hopefully the next director does just as good a job as Norm. And the volunteers and spectators were fantastic as always.

Last updated: 2007-06-20 12:00 AM
00:31:26 | 2000 meters | 01m 34s / 100meters
Age Group: 0/25
Overall: 60/599
Performance: Good
Course: Out 900 meters, across 150 and back 950.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Good Navigation: Good
Rounding: Good
Time: 02:02
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:37:17 | 80 kms | 30.52 km/hr
Age Group: 0/25
Overall: 179/599
Performance: Average
2 loops
Wind: Little
Road: Rough Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:12
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:46:12 | 20 kms | 05m 19s  min/km
Age Group: 0/25
Overall: 229/599
Performance: Bad
Course: 2 laps fairly flat around lakes.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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

2007-06-20 4:29 PM

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Subject: New Balance 1/2 Ironman

2007-06-20 9:48 PM
in reply to: #853148

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Pitt Meadows, BC
Subject: RE: New Balance 1/2 Ironman
Nice report and good times. You totally rocked that second half of the run. The overall run time is pretty impressive since you were stopping and puking a lot. Great job!
2007-06-20 10:59 PM
in reply to: #853148

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Subject: RE: New Balance 1/2 Ironman

How civilized! Puking in the portapotty instead of off the side of the trail like everyone else. 

You had a great race, no matter how you slice it.  Congrats on such a fast swim.. and for realizing what you can improve on next time!

2007-06-20 11:59 PM
in reply to: #853148

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Seattle, California
Subject: RE: New Balance 1/2 Ironman
Great race!  You swim time was awesome and you really did smoke that last 10k!  I wish I could run that time in a stand alone 10k!
2007-06-22 2:12 PM
in reply to: #853148

Subject: ...
This user's post has been ignored.
2007-06-22 6:11 PM
in reply to: #853148

Subject: RE: New Balance 1/2 Ironman
Yeah, they were factored in to the first lap time, at least 3 mins each.

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