Ironman Canada - TriathlonFull Ironman

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Penticton, British Columbia
Ironman North America
Total Time = 12h 35m 22s
Overall Rank = 978/2300
Age Group = M 30-34
Age Group Rank = 119/194
Pre-race routine:

Woke up around 5AM brewed up some coffee, had a bagel, and a bannana
Event warmup:

Actually my warm up was running a little over 1km in order to get back to my hotel room so I could grab the nutrition that I left in the fridge from the night before! UGH! I would have asked my wife to do it, but I couldn't find her (NOT HER FAULT), and I only have 45 minutes until race start... Made it back w/ 20 minutes to spare, but not fun running back in my flip flops... Everyone was looking at me funny. Why is this guy running the WRONG WAY!!!!!!
  • 1h 08m 57s
  • 4224 yards
  • 01m 26s / 100 yards

I improved by a WHOPPING 46 seconds from 2 years ago! But I felt that during this race swimmers were much more aggressive in there willingness to go around/through/over you!
What would you do differently?:

Not too much! I am pleased my swimmimg!
Transition 1
  • 04m 56s

I know that this is a long time, but hey... It's a long day, and I hit the outhouse before leaving... I didn't want to have to stop on the course 20 miles later... I have no desire to learn how to be on the bike!
What would you do differently?:

NADA.... I did drop my googles, and cap, and had to run back a hudred feet or so to grab them (I just bought the googles... I WANTED THEM BACK!)
  • 6h 07m 36s
  • 112 miles
  • 18.28 mile/hr

This was going to be a tough day! I stay focused the entire ride, and it seemed to go by pretty quickly. Nutrition felt good, legs felt good, chest felt TERRIBLE (long story-7 months of respitory issues) and this is when I knew that I was in for the long haul (about mile 75).... Oh yeah about 7 minutes faster than 2 years ago!
What would you do differently?:

Transition 2
  • 04m 54s

Another slow T2... Applied Sunblock, SAT on the John in the outhouse (need to see what my tummy was up to).... Would rather spend time there figuring it out then on the course!!!

My dad was volunteering in the transition area so I talk to him for a few seconds as well... Like I said... Long day, and not trying to win the dang race!
What would you do differently?:

Smile MORE!
  • 5h 09m
  • 26.2 miles
  • 11m 47s  min/mile

Well I started to have a chat w/ myself on the bike, and new that due to my own personal health issues (respitory) I knew that I shouldn't/couldn't run too much! The game clock said that I was 7:30 into my race, which means I had ton's of time to finish... So I was going to Walk it out! I tried to run out of the gates and my HR was up around 170 right away so I knew this was not healthy for me, especially at the start of the run! So I walked along (and my family walked with me and we talked about what I needed to do to get through this!), and walked and walked... Between miles 2-5 I said that this was stupid, and I shouldn't be doing this... However @ the 10k mark I was actually doing pretty well pace wise, and I said GO FOR IT! Just walk the dang thing! This is WHAT IRONMAN is all about!!! Patience however got the best of me and I tried to run again... HR went right back up!! Still a no go!!! So I just kept walking!

Between Mile 10-11 there was a nice little downhill so I started running (it was downhill so I knew that I could keep my HR down!). I then turned into Forrest Gump, and just kept running! It was now raining pretty hard, and I didn't want to stop! My HR was hovering right around 162 and I knew that I could maintain this HR and still be ok (somewhat!). When you boil it down I have taken a 2 1/2 hour break, so time to get moving! Just tried to knock off the miles, and from mile 23 on I turned my HR monitor off... No time for that now!
What would you do differently?:

I think for me I needed to have a longer training run longer than 16 miles!
Post race
Warm down:

JUST KEEP MOVING! I walked and walked....

What limited your ability to perform faster:

I am pleased with things! I improved from 2 years ago by 18 minutes or so, so I can't REALLY complain!

Profile Album

Last updated: 2008-08-27 12:00 AM
01:08:57 | 4224 yards | 01m 26s / 100yards
Age Group: 82/194
Overall: 538/2300
Performance: Good
Heart Rate was ok.. Far higher than any training swims... Usually in my "training" swims I hover around 118 or so... Race day... 153
Suit: Blue Seventy Reaction
Course: A single loop course! So much fun... At the first boat I saw a guy that was sitting on the bottom of the lake to make sure that no one was drowning! The water is very clear!
Start type: Run Plus: Shot
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
Time: 04:56
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
06:07:36 | 112 miles | 18.28 mile/hr
Age Group: 112/194
Overall: 853/2300
Performance: Average
HR Average was a little high.... 162
Wind: Strong with gusts
Course: I LOVE LOVE LOVE THIS COURSE! It is such a great ride!
Road: Smooth Dry Cadence: 82
Turns: Good Cornering:
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 04:54
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal
05:09:00 | 26.2 miles | 11m 47s  min/mile
Age Group: 140/194
Overall: 1342/2300
Performance: Bad
Average HR was about 146
Course: Out and back!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]