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Ironman 70.3 Mont-Tremblant - Triathlon


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Mont-Tremblant, Quebec
Canada
World Triathlon Corporation
60F / 16C
Overcast
Total Time = 4h 53m 25s
Overall Rank = 164/2000
Age Group = M40-44
Age Group Rank = 40/
Pre-race routine:

1 cliff bar, 1 small bagel, 1 cup coffee. 1.5 bottles Gatorade.
Event warmup:

Swam for 10'. Watched other waves start.
Swim
  • 36m 11s
  • 2112 yards
  • 01m 43s / 100 yards
Comments:

Poor swim, but if you look at my logs I haven't had time to swim much. To be frank my swim experience at the full IMMT was so awful that it left a degree of panic in me that I had some trouble with breathing in the first few minutes. I stayed away from the mosh pit and swam very conservatively with little kicking. Did pick it up on the way back in. I had expected 34-35' so not really all that 'poor' but I know that if I put the work in I could swim much faster. I won't ever do an ironman again unless I can get swimming to be a bigger focus in my life.
Transition 1
  • 05m 44s
Comments:

With a disc herniation but a great recovery going on my biggest worry was that the back would spasm out of the water running to T1 so I took it easy saw my wife and kids and patted the little ones on the head. Raced to the bike. Put socks on and was deliberate but not fast.
Bike
  • 2h 28m 38s
  • 56 miles
  • 22.63 mile/hr
Comments:

Rode pretty easy actually. Had zero people pass me. Those in my age group with better bike splits are better swimmers so I never saw them lol. Rode very clean as no one I passed was even remotely going my speed except one guy who hung on for a few minutes. Blew by a big draft pack a la 'Kienle style' which was very, very fun!

Aggressively attacked all but one hill and rode the large chain ring with the exception of the long climb back from the highway and 2 really steep sections on the out and back near the end. Rode a standard with 11-25 and this worked rally well for me. When I attacked the hills in the big chain ring I passed bunches of people.

This ride was done with a HR that was about 5-10bpm lower than my usual HIM effort but I was playing it conservative.

Rode specialized Shiv and had one torpedo bottle up front and the Shiv bladder set up as well. No bottles on frame or behind seat. Very clean and very aero set up. Hope to post pics.
Transition 2
  • 02m 12s
Comments:

Took it slow again. Tied shoelaces as wasn't racing lie I was in 2011 with a faster approach using speed laces etc. wanted to allow time for the back to adjust.
Run
  • 1h 40m 40s
  • 13.1 miles
  • 07m 41s  min/mile
Comments:

Was happy that my legs had some spring in them and the back was not causing any issues at all. Started slow and stopped at a porta potty at mile 2 to pee. Wouldn't have done this in my more aggressive racing mode, but I have new bike shoes lol.

Kept it very strong and even was passing people in the last few miles when it gets very hilly. Saw James at mile 10 and high fived him. Great to have such a good buddy on the course with you suffering just the same and still being positive.
Post race
Warm down:

Had a beer and some food in transition. Spent time with James and Marc.

Event comments:

This was a great race for me. I'm not in my best shape at all these days. Work has been incredibly busy and stressful.

I hurt my back 1.5 months ago.

Since the debacle at Wisconsin in 2011 this was my first really enjoyable race. I actually haven't been able to start most of the races I signed up for since then because of multiple injuries mainly.

Was great to meet up with James and his wife again. Had a number of nice meals with them.

I thank all my family and friends for great support!




Last updated: 2013-06-23 12:00 AM
Swimming
00:36:11 | 2112 yards | 01m 43s / 100yards
Age Group: 0/
Overall: 0/2000
Performance:
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 05:44
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:28:38 | 56 miles | 22.63 mile/hr
Age Group: 0/
Overall: 0/2000
Performance: Good
Average HR 141 which is to much higher than my full IM effort here last year.
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:12
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:40:40 | 13.1 miles | 07m 41s  min/mile
Age Group: 0/
Overall: 0/2000
Performance:
HR 146
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2013-06-26 5:52 PM

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Champion
16058
50005000500010002525
Happy Valley
Subject: Ironman 70.3 Mont-Tremblant


2013-06-26 6:21 PM
in reply to: #4788823

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Subject: RE: Ironman 70.3 Mont-Tremblant
Fred, I'm so glad you were able to race and enjoy the experience.  Well done.
2013-06-26 7:09 PM
in reply to: #4788823

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Elite
6880
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PEI, Canada
Subject: RE: Ironman 70.3 Mont-Tremblant
Great race Fred!  I'm glad your back held up and you were able to enjoy everything.
2013-06-26 7:33 PM
in reply to: axteraa

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Royal(PITA)
14042
500050002000200025
over the rainbow
Silver member
Subject: RE: Ironman 70.3 Mont-Tremblant

Very impressive time for "not being competitive mode"

Great to see you enjoying the day.  If we can't have fun doing this then it's time to stop.

2013-06-27 6:44 AM
in reply to: QueenZipp

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Master
2815
2000500100100100
South Alabama
Subject: RE: Ironman 70.3 Mont-Tremblant
Nice race Fred! Sounds like you enjoyed the race......something that gets overlooked sometimes. Congrats! 
2013-06-27 7:46 AM
in reply to: #4788823

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Master
2911
2000500100100100100
ann arbor, michigan
Subject: RE: Ironman 70.3 Mont-Tremblant
Great to meet you. Really nice race.

I must admit that I was pushing really hard and to read that you were just taking it easy and you still beat me is a little depressing.......

Great job out there.


2013-06-27 8:19 AM
in reply to: wannabefaster

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Champion
16058
50005000500010002525
Happy Valley
Subject: RE: Ironman 70.3 Mont-Tremblant
Originally posted by wannabefasterGreat to meet you. Really nice race.I must admit that I was pushing really hard and to read that you were just taking it easy and you still beat me is a little depressing....... Great job out there.
. I pushed those last hills hard and definitely pushed the run. I just couldn't race on the edge of the red line and expect to do well. Great to meet you as we'll Jason and GL at IMLT!
2013-06-27 9:06 AM
in reply to: Fred D

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Veteran
2140
200010025
Austin, Texas
Subject: RE: Ironman 70.3 Mont-Tremblant

Congrats on a great outcome and more on enjoying the process!

Glad for you that the back held well - sounds like the recovery is nearing "full"?  I hope so.  

Hope to see you out on a course one of these days!

Matt

2013-06-27 9:10 AM
in reply to: #4788823

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Master
1565
10005002525
SMIBville
Subject: RE: Ironman 70.3 Mont-Tremblant
Great race Fred. Good to see you back at it!
2013-06-27 9:18 AM
in reply to: #4788823

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Veteran
1129
100010025
Houston, Texas
Subject: RE: Ironman 70.3 Mont-Tremblant
Great race, Fred!  So glad you were able to get your back issues under control.  I love that you were riding easy and still going 22+ mph!  That's amazing!!
2013-06-27 12:38 PM
in reply to: ligersandtions

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Master
3147
2000100010025
Toronto
Silver member
Subject: RE: Ironman 70.3 Mont-Tremblant
That's not too shabby a result for not pushing it or being in as good of shape as you like!  Glad to hear you enjoyed and had a good experience!   I mentioned it to Arend that it must have been nice not to head back out for a second loop on the bike and run ... 


2013-06-27 2:56 PM
in reply to: juniperjen

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Champion
10329
5000500010010010025
Austin, Texas
Bronze member
Subject: RE: Ironman 70.3 Mont-Tremblant

Sounds like you did a great job of racing within your limits, were able to manage any pain your back might have caused, and you enjoyed the day - I can't think of anything better! 

(and you still had what I would consider a ridiculously fast time)

Laughing

2013-06-27 3:27 PM
in reply to: #4788823

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Champion
7643
5000200050010025
Plantation
Gold member
Subject: RE: Ironman 70.3 Mont-Tremblant
WELL DONE Fred!!!!   AMAZING comeback from a potentially devastating injury.  You are SO FAST!!!  Glad to hear you are loving the Shiv.  that one might pry me off the QR
2013-06-27 6:06 PM
in reply to: Socks

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Champion
16058
50005000500010002525
Happy Valley
Subject: RE: Ironman 70.3 Mont-Tremblant
Originally posted by SocksWELL DONE Fred!!!!   AMAZING comeback from a potentially devastating injury.  You are SO FAST!!!  Glad to hear you are loving the Shiv.  that one might pry me off the QR
. Thanks Sue! Shiv is all that and a bag of chips....
2013-06-27 6:19 PM
in reply to: #4788823

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Master
2770
20005001001002525
Central Kansas
Subject: RE: Ironman 70.3 Mont-Tremblant
Congratulations on a great race. You make it sound so easy (but I know it's not), and more importantly, you make it sound fun.
2013-06-28 7:51 AM
in reply to: #4788823

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Expert
1104
1000100
Menomonee Falls, WI
Subject: RE: Ironman 70.3 Mont-Tremblant
Great job Fred. Not bad for a guy with a tricked-up back who's been working a ton of hours and also been slacking on the swim training!


2013-06-28 3:32 PM
in reply to: sbsmann

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Master
2438
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Crab Cake City
Subject: RE: Ironman 70.3 Mont-Tremblant
Great Job Fred!
2013-06-30 8:22 PM
in reply to: #4788823

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Master
4778
20002000500100100252525
Paradise aka Englewood
Subject: RE: Ironman 70.3 Mont-Tremblant
Nicely done Fred. Good to see you enjoying the race, and doing so at an awfully fast pace as well.
2013-07-02 9:56 PM
in reply to: #4788823

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Champion
19772
500050005000200020005001001002525
MA
Subject: RE: Ironman 70.3 Mont-Tremblant

I'm very happy to see you racing and enjoying it despite life's other responsibilities not allowing you to train to your potential. Overcoming back issues and going sub 5 hours in HIM is impressive.

HIM distance seems is one that you can train and race within your time constraints.

It is great to see you toeing the line after to many DNS due to injuries.

Congrats Fred!

2013-07-03 6:35 AM
in reply to: KathyG

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Champion
16058
50005000500010002525
Happy Valley
Subject: RE: Ironman 70.3 Mont-Tremblant
Originally posted by KathyG

I'm very happy to see you racing and enjoying it despite life's other responsibilities not allowing you to train to your potential. Overcoming back issues and going sub 5 hours in HIM is impressive.

HIM distance seems is one that you can train and race within your time constraints.

It is great to see you toeing the line after to many DNS due to injuries.

Congrats Fred!

 

Thanks Kathy!

2013-07-03 6:36 AM
in reply to: Fred D

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Champion
16058
50005000500010002525
Happy Valley
Subject: RE: Ironman 70.3 Mont-Tremblant

 

My good friend James and me at the finish!



2013-07-03 8:56 PM
in reply to: Fred D

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Master
2563
20005002525
University Park, MD
Subject: RE: Ironman 70.3 Mont-Tremblant
Great to see you racing and clearly enjoying yourself doing it, Fred. Good luck on the continued recovery from the back trouble.
2013-07-04 6:32 AM
in reply to: colinphillips

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Pro
5058
50002525
Canandaigua NY
Silver member
Subject: RE: Ironman 70.3 Mont-Tremblant
Good to see you enjoy a race again Fred!! Great race!!
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