Last year I did 1:25.
I was very relaxed and was very aware that my pulse was quite low. I wasn't as excited or apprehensive as I was in previous years.
Triangular, clockwise course around two houseboats and back to beach.
Morning started out perfectly calmly, but during the final 1000m the wind picked up and a current started pushing me off course - towards the pier and the rocks. Had to keep correcting.
18C / 64F
Run with bike:
Jump on bike:
Getting up to speed:
180.25 kms |
Last year did this in 6:38:47
Took my time to put the power down, tried to lower my heart rate for about 10k out of the T1. Had some trouble pushing very hard. Got a little bored.
New shorts (Sugoi Ironman Canada) performed perfectly! No crotch issues.
Dirty Girl was fantastic and never let me down!
Headwind with gusts
Ironman Canada Course including one short steep climb in the first 20 miles then Richter Pass climb and Yellow Lake in the 2nd 3rd of the ride.
A lot windier this year and the road surfaces seem to have become worse. I thought I was riding in Saskatchewan!
Some of the sections were wet.
I got hailed on a little and rode through some rain. There was also significant headwind and side gusts and a head wind going up to Yellow Lake.
Climbing both hills I was surrounded by spectators as in the Tour the France...They were everywhere. Very cool. Including the guys with the grass skirts and shell bras.
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
42.16 kms |
07m 24s min/km
Last year was 5:46:02
My run strategy...after the not killing myself on the bike...was to walk the aid stations and the hills.
I learned at GWN half, where both my quads locked up with cramps, that I can keep running, albeit slowly, through anything - when I don't push too hard or try to run up hills.
So that is what I did. I ran consistently. Got passed quite a lot, but then started passing others...that was a thrill. Only walked at aid stations and hills, except for after turnaround I walked the whole distance between two aid stations...this was mostly hilly, but I had run what seemed like a stupid fast 5:30 pace just before that because I felt so good. Heart rate never felt like it spiked - I was running on RPE (perceived exertion), didn't have belt on.
It was a perfect day for a run. About 20C, a little humid, not too sunny and a light breeze.
Out and back from Penticton to OK Falls. I know this course well. It is hilly and interesting. But long!