Ironman Canada - Triathlon


View Member's Race Log View other race reports
Whistler, British Columbia
Canada
World Triathlon Corporation
Sunny
Total Time = 14h 06m 26s
Overall Rank = 1071/1909
Age Group = M40-44
Age Group Rank = 163/396
Pre-race routine:

Day before took it easy. One nap in the afternoon. Dropped off gear bags and bike. Perhaps walked around too much in the sun on Saturday.
Event warmup:

Woke up around 3:30 am. Breakfast was: 1 protein shake, 1 banana, 1 package of oatmeal, 1 peanut butter toasted english muffin. Back to bed for a bit. Up and around 4:30 and got final stuff ready. Sipped on gatoraid the rest of the morning.
Neglected to take in a gel 30 minutes before the swim.
Swim
  • 1h 29m 29s
  • 4480 meters
  • 02m / 100 meters
What would you do differently?:

Need to work more on my swim. Spent only about 35 hours in the pool since December.
Transition 1
  • 05m 22s
Comments:

Very busy and crowded T1. Did my thing outside of tent. Not a problem as I had a tri suit.
What would you do differently?:

Felt good about T1. Faster than last year by 11 seconds.
Bike
  • 6h 46m 19s
  • 180 kms
  • 26.58 km/hr
Comments:

Had lower back pain about 2 hours into the ride. Could not get any power output from my legs. Passed 420 on the bike, mostly on the climbs. Had front derailleur issues with about 20 kms to go. Made due.
What would you do differently?:

Take more water in.
Transition 2
  • 05m 44s
Comments:

Had issues with mental focus. Volunteer with good intentions messed me up a bit too.
What would you do differently?:

Need to practice this a bit more. With all that said, still had the fastest T2 compared with previous IM races.
Run
  • 5h 39m 37s
  • 42.2 kms
  • 08m 03s  min/km
Comments:

Started out the run feeling good. Target was to keep to a slower pace for the first half of marathon (6:45 - 7:15 / km pace), then turn it up to 6:00 pace second half.
At 18 km point, did a sniff, and my ears plugged up. Issues compounded after that. Stomach shut down with 10 km to go. Walked most of that and ran in final 2 km.
Instead of individual gel packages, I went with a gel flask. I calculated that I would need 4-5 gels for the first 21 km. When I got to my special needs bag, I still had a half full flask. I must not have been taking in a full gel when I was eating them.
What would you do differently?:

Make sure I take in enough water on the bike and keep with run race nutrition plan. Next time I will still with the packages of gel and not the flask. Need more hill training and longer runs. I will do a few more marathons before my next A race.
Post race
Warm down:

Very dizzy and nauseated. Needed to attend med tent for some anti-nausea medication and they gave me IV fluids. After about an hour in the med tent, was able to get my stuff and grab some food. Ate a few pieces of pizza and a couple of cookies, with two bottles of water.

What limited your ability to perform faster:

Lack of water on the bike and not sticking to run nutrition plan.

Event comments:

I like this area for an IM race. Very challenging and would like to do it again. For my next year's race(s), I would like to try something different. Thinking of heading back for IMC Whistler in 2016 or 2017.




Last updated: 2014-01-05 12:00 AM
Swimming
01:29:29 | 4480 meters | 02m / 100meters
Age Group: 218/396
Overall: 1387/1909
Performance: Below average
Suit:
Course: 2 lap course but I didn't look at my watch at all. I know I slowed down and according to my garmin, was off course quite a bit.
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 05:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
06:46:19 | 180 kms | 26.58 km/hr
Age Group: 164/396
Overall: 967/1909
Performance: Below average
Wind: Little with gusts
Course:
Road: Smooth Dry Cadence: 69
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 05:44
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike
Running with bike Average
Racking bike
Shoe and helmet removal Below average
Running
05:39:37 | 42.2 kms | 08m 03s  min/km
Age Group: 163/396
Overall: 1071/1909
Performance: Bad
Course: Two loop course with many hills.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 1
Good race? No
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4