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Ironman Mont-Tremblant - Triathlon

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Mont-Tremblant, Quebec
World Triathlon Corporation
50F / 10C
Total Time = 10h 00m 59s
Overall Rank = 69/2317
Age Group = M40-44
Age Group Rank = 14/343
Pre-race routine:

Drove up on Wednesday post-call. My wife and I only at the start, then my girls and my parents joined us Friday.

Took several attempts at the bike tech area to get my rear brake right. Their first attempt had it rubbing too much. Then second one was still too tight. 3rd time the charm.
Event warmup:

2 pop tarts, one small bagel. Adequate hydration. Small warm up swimming.

** The key to my success in races is being well hydrated before the race and a LOR residue diet. Both are started on the Friday before the IM.
  • 1h 06m 37s
  • 4224 yards
  • 01m 35s / 100 yards

Thye new swim wave start is much better than the mass start IME. I was very calm and no 'near-drowning incidents'. Drafted nicely on the way out, but had some sighting issues into the sun and the way back.
What would you do differently?:

Good swim for me. Will put more into this in the off-season, but in 2012 I swam 1:11 on this swim, so nice improvement!
Transition 1
  • 06m 45s

My transitions were horribly slow at IMMT, however there is a really long run from the water to T1, so T1 was not as bad as T2.
What would you do differently?:

  • 5h 09m 49s
  • 112 miles
  • 21.69 mile/hr

Very solid bike. Came a bit short of my power goals, but only by a few watts.

Average HR 132
Average Watts 209
NP 222 Watts (3.09 W/Kg)
IF = 0.72

Started out with a very easy 20' as per the plan. Felt very easy, althoug there is some climbing at the start. Let some riders (gasp) go by me early.

Then goal watts were started on the beginning of the highway.

Goal was a gel every 20'

Pretty crowded for the first hour, but as I progressively passed people, it thinned out a lot. Some drafting of course by most, but it is a WTC race and that's part of it. I found that at my goal watts, no one was really staying with me anyways.

First Loop came in at 2:32, which is about where I thought it would be. Goal was slightly faster on the second loop with a slightly higher wattage.

Saw Bob S. at the start of the second loop and we rode together leap frogging for much of the second loop. Stayed 7+ meters away from him and he did the same, but honestly no one else was keeping up with us. At one point in the ride Bob was starting to fall apart. He got it back.

Thenn around mile 90 I fell apart. Felt terrible. Decided I would slow down and cut watts to 200 or so. Ate a banana (not in the plan) and a gel. Felt much better by the Duplesis loop and started back in with better numbers. *I* think I rode with reduced power numbers for 20-30'? Either way it saved my race. Bob S. also saved my race, as we definitely motivated each other. We swam the same time. I outbiked him and he outran me.

Super funny moment came on the second loop when Bob was behind me and I said I need to drop back. He was asking if I was ok... well I was, but had to pee. He was quite thankful for my courtesy ;-)

Second loop was incredibly clean as I saw very few riders in my direction. Mass packs behind us, but again race officials were all over this ride and they must have watched Bob and I about a half dozen times and we never were penalized or warned as we followed the rules of the 7m zone.

Came into T2 10th in the AG and 55th overall.

** Didn't eat or drink until 20' in on the bike. Found gels fine, however a little solid food like bananas are ok as well.
What would you do differently?:

Nothing. I am really happy I backed off for a bit and allowed myself to have not only a great ride, but an even better run.

Could I ride faster?

Yes. Next year, in fact, I will ;-)
Transition 2
  • 04m 16s

Bad, Bad, Bad. Just wasn't focused at all and threw away 2 minutes easily. Cost me a KQ and sub 10 race.
What would you do differently?:

Go faster lol
  • 3h 33m 32s
  • 26.2 miles
  • 08m 09s  min/mile

Felt great at the start and kept a very easy pace of 8:00 or so for the first few miles. Conversational pace. Ran with a guy from SF for the first 6 miles named Tommy. Good guy and then he sped up. Only peed once on the run (6 times on the bike).

Saw my family after 13 miles and it was a big boost to me mentally. Kissed the girls heads (they know better than to hug an ironman at the FFOP lol).

Then lap 2. Saw Tommy again coming into the village and passed him. Started to pass a ton of people on the first loop.

Definitely threw out my gel nutrition plan and started to sip coke, Red bull and Perform and water. Worked well.

Was burping a bit, but this helps a lot. Never walked and really didn't slow until the last big hills on the second loop. I passed a few in my AG that looked as though they were on Loop 2 but you can't tell. Got passed by a guy in my age group late (ended up being for a Kona slot) but I couldn't keep pace with him. He had a run split 10' faster than mine.

*probably* could not, or at least should not have accepted the slot as it would be a huge reach for me and my family at tis point in life to do it this year.

Run 1 2.5 miles 00:19:13 7:43/mile 06:46:40 64 63 12 13:34:40
Run 2 6 miles 00:28:01 8:03/mile 07:14:41 71 67 13 14:02:41
Run 3 10.3 miles 00:34:09 7:57/mile 07:48:50 73 69 14 14:36:50
Run 4 13.1 miles 00:24:18 8:30/mile 08:13:08 72 68 14 15:01:08
Run 5 15.8 miles 00:20:33 7:30/mile 08:33:41 72 67 14 15:21:41
Run 6 19.7 miles 00:27:54 7:14/mile 09:01:35 70 65 14 15:49:35
Run 7 23.4 miles 00:34:46 9:28/mile 09:36:21 69 64 13 16:24:21
Run 8 26.2 miles 00:24:38 8:41/mile 10:00:59 69 64 14 16:48:59
Run 26.2 miles 03:33:32 8:09/mile 10:00:59 69 64 14 16:48:59

** Gel every 30' for the first couple of hours, then coke and red bull survival. Found carrying a small drink flask helpful.
Real key is starting the run easy and ditching the HR monitor!

What would you do differently?:

Nada. Maybe run 7s faster, but that guy was much faster and I think he slowed at the end as well. Neither of us knew it was for sure a Kona slot. Hats off to him for getting it!

Post race
Warm down:

Beer, Poutine. Hung with Bob S.

What limited your ability to perform faster:

Should have been faster at transitions, but overall a perfect race for me. Honestly I never thought I had 3:33 in me!

Event comments:

Great race for me!

I would like to thank the following:

1. My lovely iron wife Tracie for her support. None of this happens without her.
2. My kids and parents. Especially Megan, who encouraged me to stick with triathlon when I was debating quiting it last year.
3. My Coach Shane from Scotia MultiSport. Great guidance in training and racing this year.
4. Team Zoot and their sponsors: Ceepo Bikes, Garmin, Gu, Fuel Belt, Lake Cycling Shoes,
Bonk Breakers, Smith Sunglasses, TriBike Transport

Some have asked me if I am really disappointed about missing Kona by 7 sec??

Well, yes in a way, but honestly we are building a house this year and the time and the money involved would not be right. I need a little R&R right now and more family time. I also would have missed my cousin's wedding, which would have been an issue.

Nest year I may give it a shot, maybe I won't, but in essence I can be proud that my performance (in the very competitive AG and race) was Kona-esque.

I am most proud of my run, but really my swim and bike were top notch for me as well.

PS, I am in for IMMT 2015 as well...

Profile Album

Last updated: 2013-08-28 12:00 AM
01:06:37 | 4224 yards | 01m 35s / 100yards
Age Group: 57/343
Overall: 305/2317
Performance: Good
Start type: Plus:
Water temp: 68F / 20C Current:
200M Perf. Good Remainder: Good
Breathing: Drafting: Average
Waves: Navigation: Below average
Time: 06:45
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:09:49 | 112 miles | 21.69 mile/hr
Age Group: 0/343
Overall: 0/2317
Performance: Good
Road:   Cadence: 78
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:16
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:33:32 | 26.2 miles | 08m 09s  min/mile
Age Group: 0/343
Overall: 0/2317
Performance: Good
No HR data as I took off the strap.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2014-08-20 6:07 PM

Happy Valley
Subject: Ironman Mont-Tremblant

2014-08-20 6:32 PM
in reply to: #5041775

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PEI, Canada
Subject: RE: Ironman Mont-Tremblant

Fred, congratulations on a well executed race!  Those are some seriously impressive splits all around, you should be very proud of your results, great stuff!

2014-08-20 6:39 PM
in reply to: #5041775

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over the rainbow
Subject: RE: Ironman Mont-Tremblant

Well done !  A huge PR on the swim, a well managed bike split and a super run! I have no doubts that you will get your Kona slot.

So glad that Megan's support re-sparked your love for triathlon.

2014-08-20 6:40 PM
in reply to: #5041775

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Subject: RE: Ironman Mont-Tremblant

Great report, really a top notch run (and a 5 minute improvement on the swim!)

2014-08-20 7:49 PM
in reply to: ChrisM

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Canandaigua NY
Silver member
Subject: RE: Ironman Mont-Tremblant
Great race Fred! I am sure the kona miss is a disappointment but you have had a break through season with some great races! Congratulations!
2014-08-20 8:24 PM
in reply to: #5041775

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Subject: RE: Ironman Mont-Tremblant

Simply awesome.  I know the past few years have been up and down for you with regards to the sport.  I know it's far from the most important thing in life, but so glad you have got your mojo back.  

2014-08-20 8:35 PM
in reply to: #5041775

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ann arbor, michigan
Subject: RE: Ironman Mont-Tremblant
Great race and race report. Very solid splits in all three disciplines. I'm impressed!
2014-08-20 8:56 PM
in reply to: wannabefaster

Subject: RE: Ironman Mont-Tremblant
Fred, again it was good to meet you.

Besides T2 you did awesome. Its one of those things though. You know what you are capable of. And either way, it gives you good motivation for your next IM, you should be able to crush 10 hours. Maybe go for a sub 5 hour bike split while you are at it!
2014-08-20 10:43 PM
in reply to: #5041775

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Kailua, Hawaii
Subject: RE: Ironman Mont-Tremblant
Fred, great job all around!
2014-08-20 11:01 PM
in reply to: metafizx

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Subject: RE: Ironman Mont-Tremblant

Fantastic race and result Fred - it all came together on race day for you which is a nice reward after all the hard work.

2014-08-21 4:41 AM
in reply to: #5041775

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Montague Gold Mines, Nova Scotia
Subject: RE: Ironman Mont-Tremblant
Great race Fred! Congratulations on a very strong outing - great to see after all the work you put in!


2014-08-21 6:27 AM
in reply to: #5041775

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Knoxville area
Subject: RE: Ironman Mont-Tremblant
Great race! Excellent run to round out the day
2014-08-21 6:45 AM
in reply to: #5041775

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Harrisburg, PA
Subject: RE: Ironman Mont-Tremblant

Great race and report, Fred!

It's always a pleasure to hear someone who can go fast and still keep it in perspective that we do this for fun.



2014-08-21 7:50 AM
in reply to: #5041775

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Houston, Texas
Subject: RE: Ironman Mont-Tremblant

Really great race, Fred.  All your training and the amazing perspective you had going into the race really paid off.  Riding very smart paid off well for your amazing run -- I was watching the splits as they were coming through and was so impressed at how consistent they were.  Congrats!

2014-08-21 8:48 AM
in reply to: #5041775

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Paradise aka Englewood
Subject: RE: Ironman Mont-Tremblant

Great race Fred. Really smart on the bike to take what you had and then turn that into a stellar run. Impressive!

Congratulations on a job well done.

2014-08-21 9:12 AM
in reply to: ligersandtions

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Norwalk, Connecticut
Subject: RE: Ironman Mont-Tremblant
there is really not much to say other than u deserved that result.

sheer awesomeness, totally proud of you after all that you have been through the last couple of years

Congrats Fred!!! Bravo

2014-08-21 10:54 AM
in reply to: Rudedog55

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Mastic Beach, NY
Subject: RE: Ironman Mont-Tremblant
Congrats Fred, great performance and a perfectly executed race. I'm sorry I didn't get to meet you in MT and that you barely missed out on the Kona slot but I've got no doubt that there is one in your future. You were right this is a great venue and hope to be back in the future. Good luck for 2015.
2014-08-21 11:47 AM
in reply to: strikyr

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Bronze member
Subject: RE: Ironman Mont-Tremblant

Awesome job, Fred! The KQ is a kicker but you have great perspective on how well the race went for you - you had a great race and you really can't be upset at that!  Fantastic race!!! 

2014-08-21 1:24 PM
in reply to: #5041775

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The Woodlands, TX
Subject: RE: Ironman Mont-Tremblant

Great Race!! Well done.

2014-08-21 1:39 PM
in reply to: tjfry

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Crab Cake City
Subject: RE: Ironman Mont-Tremblant
Another outstanding race Fred! It was a pleasure meeting you and putting a face to all the great advice you give to people on this site.
2014-08-21 6:06 PM
in reply to: dmbfan4life20

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Gold member
Subject: RE: Ironman Mont-Tremblant

Awesome job Fred Well deserved you worked super hard.  COngratulations

2014-08-22 10:52 AM
in reply to: #5041775

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Gettysburg, PA
Subject: RE: Ironman Mont-Tremblant
Great race Fred. It was truly an honor to spend so much of that race leap-frogging with you. You are a strong mofo on a bike. I can honestly say you were one of the reasons I had such a great race. You helped me stay focused during that second bike loop and gave motivation on the run.

I hope everybody realizes what an asset it is to have somebody with your experience and knowlege give input into this forum. I'm not sure whether you realize it or not...but I've been consulting your training logs for years when I have doubts or questions about what I'm doing when building for a race. I only wish I had the same motivation that you do to keep sharing on BT after so many years.

I'm really sorry you didn't get that Kona slot. It will come. Just be patient.
2014-08-22 1:12 PM
in reply to: rscheung

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Simsbury, Connecticut
Subject: RE: Ironman Mont-Tremblant
Awesome job! Your RR reads a lot like another one I just read

2014-08-25 12:11 PM
in reply to: mtnbikerchk

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Wisconsin near the Twin Cities metro
Subject: RE: Ironman Mont-Tremblant

Tremendous performance Fred!!  Sorry I didn't see you out on the run somewhere.  Glad to see that you are going back for M-T 2015.  I'd join you but other issues have me going elsewhere next year.  Rest up and have a great winter.  Good luck with the house!

2014-08-26 9:34 AM
in reply to: #5041775

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South Alabama
Subject: RE: Ironman Mont-Tremblant

Well done......exceptional splits across the board! Congrats.

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