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Ironman Mont-Tremblant - TriathlonFull Ironman


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Mont-Tremblant, Quebec
Canada
World Triathlon Corporation
72F / 22C
Sunny
Total Time = 10h 45m 46s
Overall Rank = 273/2542
Age Group = M40-44
Age Group Rank = 58/433
Swim
  • 1h 11m 48s
  • 4156 yards
  • 01m 44s / 100 yards
Comments:

Terrible swim at many levels. Full disclosure, I was a bit undertrained for this event, especially wrt the swim, but within 1' of the start I swallowed a ton of water and went into a complete panic. Started wide and in the 3rd row, but simply couldn't move any air in or out. Had to breast stroke for a few minutes and calm down a bit. Almost** pulled the plug but couldn't really as the mass of swimmers behind me were coming right at me so had to move on. Truly terrifying, but somehow got it together. I swam so wide of most other swimmers from here on in due to this event that I must have added on a few minutes to the overall time, but I needed to have some clear water away from others to avoid more panic. The 2nd half was effortless like my friend Bryan told me to do. Like that T.I. junk lol. Felt very good after the swim, but swam at a very easy effort and told myself that I could still have a good race from here on in.
Transition 1
  • 06m 35s
Bike
  • 5h 18m 6s
  • 111.85 miles
  • 21.10 mile/hr
Comments:

Solid ride, although I really did keep this ride in check on the effort level.
Goal was ride 190-200w for the first 30' and then push on up into 210w. After a few hours I would push into 220ish watts and see how it felt.

First 30' was just under 200w and it worked really well.
Ate a Stroop Waffle every 1 hr and drank Perform and water in between.
Peed 2x on the bike.

The second loop was much windier but I kept almost exactly (within 2') even pacing for both loops. This was with a stronger power effort on the second loop as I was primarily at 210-215w for most of that part. I did ride 225w for a 30' stretch to see what it felt like, but HR drifted into the higher 140s and I thought it unwise to push this hard. Maybe on a different day, but I listened to my body.

Went from 742 place overall to 171 overall (so passed 571 people).

Was a very clean race from what *I* saw as far as drafting.
The hilliest parts of the bike were the end of each loop and I kept my watts in the 300-320 range or lower on the worst sections. It is always interesting to see people fly by me as I push 300w up a hill.... they are pushing probably 400+ to do that, but I end up passing them on the flats, descents and lower grade climbs.

Not one cyclist passed me on the 2nd loop, but some did on the first loop.

Avg power=207
NP=217
HR=137
Cad=80

I believe with a more aero bike and riding a better wheel set up I can ride faster, but this was a pretty good ride considering the year I've had.
Transition 2
  • 03m 1s
Run
  • 4h 06m 16s
  • 26.22 miles
  • 09m 23s  min/mile
Comments:

Changed out of the tri suit and into running shorts and a tri top as I had some big chaffing issues on the bike. Glad I did and it didn't cost me much time.

Came into T2 feeling good. Started the run and had some pep in my legs but decided to be very, very conservative with my pace which was smart. Goal was close to 4 hrs. I should disclose that my longest run was 13 miles this year and my run volume has been rather lacking due to a number of reasons that I could not control.

Did walk most aid stations and some really steep hills. Started this run with a bloated feeling but was able to improve that by running at an easier effort.

Chicken broth for me is by far the the best option on the IM run!

Saw my family at special needs area and spent a minute with them, this was really nice and helped me have a decent second loop run considering fitness level.

The second loop was not much slower (9') than the first which spoke to reasonable pacing IME.

The run really did hurt a ton, but this is ironman and I am plenty used to that pain.
Post race
Event comments:

Disclosure's:

1. I was very under-trained for this event considering my general expectations for IM. My long run was 13 miles.
2. I was injured from Sept. 2011 until June 2012 with achilles tendinosis.
3. Work has become significantly busier for me with far less free time and sleep available.
4. I travelled 3/7 and worked 2/7 weekends prior to this event which was prime training time. It was what it was.

I say these things NOT as excuses, but rather disclosure about what I expected from this race. My race was not going to even happen as of June 2012, but then I started to improve thanks to a good PT friend of mine.

I felt that 10:30-10:59 was a rough idea of where I could finish and I was smack in the middle.
More importantly I really enjoyed most of the event. The second half of the run hurt more than usual due to lack of long runs, but it was expected and my pace really didn't fade much considering all in all.

BTW they have beer and poutine in the finisher area, which was awesome!

5th IM and by far the best venue, roads, volunteers and fans.
I would highly, highly recommend this race!!


Overall I am very satisfied with my performance here. It will be my only tri of the year. I was signed up for 4 but injuries and work put a kibosh on those plans. Ultimately 5 IMs in 5 years has been a bit much on my body and I am happy to say that next year will be a focus on HIM and shorter stuff. I plan to revisit IM in 2014 as I do love the distance, I simply can't balance the training with work and family the way *I* want. I. Will use the next year to rehab various injuries and recover physically and mentally. My plans for the winter are masters swimming and likely the BarryP run plan.

Finally, the MOST important part of the report....
Thankyou's!
Thanks to all my good BT friends. Lots of support received.
My mentor group was essential in helping me through this year. I wont name everyone, but you all should know how important you were for this process.
QueenZipp was a very helpful positive influence on me this year with her inspires.
Bryan Dunn was helpful as always with some uber good last minute advice.
John K. has been one of my oldest BT friends and supported me all the way.
Many, many BTers helped me as well.

My parents supported me and came to this race which was fantastic.

My kids supported their Dad and were proud of me all the way through.

Most importantly my beautiful wife who put up with the stress that work and injuries and training placed. She was always supportive and is the ultimate 'iron wife'. Could not would not do any of this without her support.

Love you Tracie!




Profile Album


Last updated: 2011-09-18 12:00 AM
Swimming
01:11:48 | 4156 yards | 01m 44s / 100yards
Age Group: 0/433
Overall: 0/2542
Performance: Bad
Suit:
Course: 1 loop
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 06:35
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:18:06 | 111.85 miles | 21.10 mile/hr
Age Group: 0/433
Overall: 0/2542
Performance: Good
137
Wind:
Course: 5,470'
Road: Smooth  Cadence: 80
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 03:01
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:06:16 | 26.22 miles | 09m 23s  min/mile
Age Group: 0/433
Overall: 0/2542
Performance: Average
137
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
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

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2012-08-22 5:36 PM

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Champion
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Happy Valley
Subject: Ironman Mont-Tremblant


2012-08-22 6:13 PM
in reply to: #4375781

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Royal(PITA)
13947
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over the rainbow
Silver member
Subject: RE: Ironman Mont-Tremblant

Awesome!  you overcame a lot to get to that starting line and to pull off a solid IM right in the middle of your expected goal time while undertrained for your usual standard is freaking awesome.  No other word to describe it!

thanks Embarassed for the mention....if inspires were post counted I would have a million more postsWink

2012-08-22 6:47 PM
in reply to: #4375781

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Master
2411
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Goodyear, AZ
Subject: RE: Ironman Mont-Tremblant

Congratulations Fred! So happy that you got to do this and be very satisfied with your race!

It is a big HTFU and inspiration to all of us that are time crunched when it comes to training.

Well done!

2012-08-22 7:11 PM
in reply to: #4375781

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Veteran
361
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Colorful Colorado
Subject: RE: Ironman Mont-Tremblant
Great race! Solid time for someone "undertrained"!
2012-08-22 7:19 PM
in reply to: #4375781

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Master
4685
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Subject: RE: Ironman Mont-Tremblant
Solid race Fred!  And I hear you on the injury front.  Sometimes we have to roll with the punches.  But it sounds like you made a good choice with this race, from what you and others have said about the venue.  I might have to try it someday.
2012-08-22 7:25 PM
in reply to: #4375781

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Subject: RE: Ironman Mont-Tremblant
Great report, especially after the year you've had.  I've watch you go from "racing" to "not racing" and back again, glad that you did it and had such a great time


2012-08-22 7:35 PM
in reply to: #4375781

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Pro
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Gold member
Subject: RE: Ironman Mont-Tremblant
Great race, Fred. 
2012-08-22 7:59 PM
in reply to: #4375781

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Expert
1121
1000100
Columbus, OH
Subject: RE: Ironman Mont-Tremblant
Great race, Fred.  I too have watched you "race", "not race", then "race" this year and am impressed with what you've been able to overcome. 
2012-08-22 7:59 PM
in reply to: #4375781

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Elite
3685
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Subject: RE: Ironman Mont-Tremblant
I was so happy to see you were doing this race Fred. Great job, great performance, great report by a stand up guy. Take care and happy recovery.
2012-08-22 8:07 PM
in reply to: #4375781

Master
7404
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Northern IL
Subject: RE: Ironman Mont-Tremblant
Well done, Fred! Those are still good times to put up even before considering what you've been through this year.
2012-08-22 9:00 PM
in reply to: #4375781

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Payson, AZ
Subject: RE: Ironman Mont-Tremblant
Nice job Fred.  Especially impressed with your ability to know what is reality and stay within your abilities and enjoy the day.  I was watching the updates on the mentor forum and I was very happy to see how your race was playing out for you.  You're an inspiration for getting through a difficult time and making the best of it


2012-08-22 9:20 PM
in reply to: #4375781

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Elite
6645
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PEI, Canada
Subject: RE: Ironman Mont-Tremblant
Great race Fred!  It was a pleasure to meet you and the last minute advice you gave me in transition before the race was spot on!
2012-08-22 10:11 PM
in reply to: #4375781

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Silver member
Subject: RE: Ironman Mont-Tremblant

Congratulations again. Tough year but you never gave up.

But I'm glad to read you're taking a break!

 

2012-08-22 10:49 PM
in reply to: #4375781

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Master
2422
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...at home in The ATL
Subject: RE: Ironman Mont-Tremblant
Congratulations Fred. I know you have faced many frustrations and setbacks with your racing and training this year, but it is obvious through this race result that you have learned so much about what you really need to be doing (and perhaps more importantly what you need to avoid) in your training because of them. Thanks for letting me tag along - I have learned a tremendous amount about my own training and racing needs through your own selfless sharing of your experiences. You really deserved this race.
2012-08-23 5:39 AM
in reply to: #4375781

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Master
2735
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South Alabama
Subject: RE: Ironman Mont-Tremblant

Good job Fred! Well done.

Randy

2012-08-23 6:02 AM
in reply to: #4376169

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Champion
15882
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Happy Valley
Subject: RE: Ironman Mont-Tremblant

TankBoy - 2012-08-22 11:49 PM Congratulations Fred. I know you have faced many frustrations and setbacks with your racing and training this year, but it is obvious through this race result that you have learned so much about what you really need to be doing (and perhaps more importantly what you need to avoid) in your training because of them. Thanks for letting me tag along - I have learned a tremendous amount about my own training and racing needs through your own selfless sharing of your experiences. You really deserved this race.

Rusty you were a great help (as were many others and I cringe to leave out names), just wanted to let you know I am thankful for your help with the mentor group!



2012-08-23 6:57 AM
in reply to: #4375781

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Master
1411
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Lexington, KY
Subject: RE: Ironman Mont-Tremblant

Really liked your approach to this race Fred.  It was interesting to watch you do your prep and race with a relatively restricted training load.

Question --
How much did you enjoy the on-course race experience compared to the other IM's you've done?  (I don't mean comparing this venue vs others so much as just the fun/excitement level that comes from doing IM distance races.  Was that any better/worse due to your different prep this time?

Congrats!

2012-08-23 7:21 AM
in reply to: #4375781

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Extreme Veteran
1260
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Miami
Subject: RE: Ironman Mont-Tremblant
I would take that time even trained.  Excellent result taking into consideration the circumstances....Always enjoy reading your race reports.
2012-08-23 9:42 AM
in reply to: #4375781

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Elite
3430
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Ontario
Subject: RE: Ironman Mont-Tremblant
Great job Fred and thanks for everything you do as a mentor.
2012-08-23 6:30 PM
in reply to: #4375781

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Master
2433
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Kailua, Hawaii
Subject: RE: Ironman Mont-Tremblant

Fred, congrats on your IM ! seems like a tough race.

Can I ask what gearing you had on your bike ?

2012-08-23 6:44 PM
in reply to: #4377643

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Champion
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Happy Valley
Subject: RE: Ironman Mont-Tremblant
metafizx - 2012-08-23 7:30 PM

Fred, congrats on your IM ! seems like a tough race.

Can I ask what gearing you had on your bike ?

 

53/39 with 11/28 cassette.

FYI I ride at a low cadence and climbed the bigger hills at 60rpm (which is my normal)



2012-08-23 7:16 PM
in reply to: #4375781

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Master
1918
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Guilford, CT
Subject: RE: Ironman Mont-Tremblant
Awesome work Fred!
2012-08-23 7:16 PM
in reply to: #4377652

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Master
2433
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Kailua, Hawaii
Subject: RE: Ironman Mont-Tremblant
Fred D - 2012-08-23 1:44 PM
metafizx - 2012-08-23 7:30 PM

Fred, congrats on your IM ! seems like a tough race.

Can I ask what gearing you had on your bike ?

 

53/39 with 11/28 cassette.

FYI I ride at a low cadence and climbed the bigger hills at 60rpm (which is my normal)

 

Thanks!

2012-08-23 7:46 PM
in reply to: #4377673

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Champion
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Happy Valley
Subject: RE: Ironman Mont-Tremblant
metafizx - 2012-08-23 8:16 PM
Fred D - 2012-08-23 1:44 PM
metafizx - 2012-08-23 7:30 PM

Fred, congrats on your IM ! seems like a tough race.

Can I ask what gearing you had on your bike ?

 

53/39 with 11/28 cassette.

FYI I ride at a low cadence and climbed the bigger hills at 60rpm (which is my normal)

 

Thanks!

. Btw, I pushed 300-320w on the steepest climbs with a really low cadence in 39-28. I would suggest for most cyclists that a compact crak and 11-28 is most appropriate. Depends on a few factors, but I watched a number of people blow by me going uphill which means they were pushing a much greater wattage/effort.... Which ain't good in an IM.
2012-08-23 7:52 PM
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Master
1744
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Bedford, MA
Subject: RE: Ironman Mont-Tremblant
For being 'undertrained' this was a great result! I'm signed up for next year, and already looking forward to it.
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