IRONMAN Canada 2017 Race Report

01 August 2017

I signed up for this thing again. I guess I have to do it now. Here goes nothing…

Training

I took a six week break from training after IRONMAN Cozumel at the end of November last year but kept active during January, February, and into March and have thus carried a lot of of fitness from last year into this year. However, I had a major heartburn attack following a really intense bike workout (Revolver) at the beginning of April. This was so bad that I went to the doctor and she ordered rest as well as heart and GI tests to ensure that the issue was not heart related. And so, after a few weeks of almost no activity, training for IRONMAN Canada 2017 started the last week of April, giving me exactly 14 weeks of training for IRONMAN.

I decided then that this year was going to be the year of low heart rate endurance training. The goal this year is to achieve the same power output in Whistler as in Cozumel but with 10 to 15 beats per minute lower heart rate during the bike segment in an effort to prepare for a better run segment (Cozumel run was not my best run).

Training proceeded really well after April with no major incidents. I had very few high effort “workouts” (all of them races actually) during the entire 14 week training period: BMO and Scotiabank half marathons, Oliver half iron and Canada Day 4K swim challenge at Sasamat Lake.

Pre-race

I was occupied the week before with buying a house which we finalized on Thursday before race weekend. In preparation for race weekend, I packed in separate bags (ziplock when possible) just the right gear and just the right amount of nutrition for each section of the race already pre-measured and mixed except for water on the bike bottles. This made packing really easy and convenient. It also made Saturday a stress free day for the most part. I dropped off the bike and the gear bags in the morning and was ready by lunch time. I got the rest of the gear ready by 7:00pm and went to bed at 8:00pm

Race Day

The alarm sounded at 4:30am. Woke up and had breakfast: coffee, two pieces of toast with jam, a big plate of oatmeal and a banana. Got dressed and ready to go by 5:15am. I got to T2 at 5:30am and dropped off the ziplock bag with the run nutrition and the special needs bags (contents also pre-measured and in ziplock bags). Boarded the shuttle to T1 and arrived at 6:10am. Turned on the Garmin computers, dropped off nutrition on the bike and got into my wetsuit after a trip to the port-a-potty. I was ready and dressed at 6:25am.

Swim

They were calling athletes out of the water by the time I was ready to get in the water and warm-up so no warm-up today. The start has changed form previous years where it used to be a deep water mass start and now it is a self-seeded rolling start from the beach. I stand underneath the 60-70 minute time and patiently wait about 15 minutes for the race to start. The pro women start at 6:40 and we, the amateurs, go at 6:50am.

Goal time 1:09:40 (1:50/100m pace)

The swim starts and it takes a couple more minutes to shuffle down to the water. I start my watch as I cross the timing mat and jog into the water for about 30 seconds before I actually start swimming. I am to swim at my own pace and to avoid chasing other people and drafts. I swim straight and I am passing people but I think this pace is going to be perfect, not to hard and not to easy. One, two, three, breath, four, five, sight, six, breath, repeat. Turn one, then two, then three, at this point I can’t really see the first buoy so I follow the crowd, turned out OK. Turn four and starting the second loop. Still passing people. Turns five and six without issue. From six to seven, there are a few people crossing my path. I double check and I am swimming straight and realize it is the other people that are zigzagging. Turn seven and heading to the finish. Finally get out of the water and the watch says 1:10:12 which puts actual swim time at exactly on pace.

Watch time: 1:10:57, including wetsuit stripping

Official swim time: 1:11:18

Transition 1

Quick shoes on, helmet on and out in what seems like a flash. I stop at the change tent exit to get sunscreen applied. I make sure it is properly applied everywhere before I go. I get an unexpected cheer from Lorena and the kids as I jog to the mount line (I though they would have been on their way back by now).

Official Time: 3:33 (includes sunscreen, jog to the bike, and to the mount line)

Bike

Goal time: 6:00:00 (30km/h average speed). The goal is to finish with an average power between 185 and 190 watts with normalized power (a measure of power spikes) of no more than 195 watts (i.e. keep it steady for the most part).

As I mount the bike, my heart rate is quite elevated at 160 beats per minute. This is expected and normal for me after T1. I have about 40 minutes to steady my heart rate before the first big climb of the day. I start with the nutrition after about 10 minutes. The plan is to dilute the “super-mix” bottles (650 calories each, CarboPro + Skratch) with water from the course. I’m carrying one super-mix bottle with me and the other is in special needs. I will also eat three energy bars (Larabar brand) during the bike but only during the descents. I also have 14 saltstick tabs with me for electrolytes.

I arrive at the bottom of Callaghan Rd and ready for the 10km climb to the top. My heart rate has settled down to 140 bpm. I intend to climb at 225 watts with heart rate at no more than 145 bpm. Before I know it, I’m at the top. The descent is very fast with top speed of 78kph. 38 minutes up and 15 minutes down. This was fun. I eat one of those bars on the way down.

I make my way back to Whistler Village and the 60km mark in 2:02. Just shy of the 30kph goal time but with some very fast segments ahead.

The descent to Pemberton is really, really fast. There are four main descents and I top 80 kph in all of them. Top speed of 83kph. I love this descent. I will hate the climb back to whistler.

Again, before I even get a chance to think about it, I find myself at special needs and 95km at 2:52. This time I’m stopping. I put one of the two super-mix bottles in there so I’m counting on it. Quick stop, grab the bottle and off we go.

Pemberton Meadows Rd out an back is a little over 52km. I find myself riding at about 36 to 38kph for the 26km out at about 175 watts. I have a very slight tail wind. I don’t push more as I decide to save some of that for the climb back to Whistler. On the 26km back to Pemberton, the wind is now a slight headwind. I ride again at 175 watts and 34kph. Just thinking of the return gives me the hibbie-jibbies with memories of 2015. The return seems a lot longer than the out. Pedal, drink, eat, repeat. I am soon enough back in Pemberton.

The real test of this course starts at 145km into the bike segment. This is where the climb back to Whistler begins. I am feeling slightly more tired than during the Callaghan climb and the plan here is to push about 210 watts all the way back to whistler and to just keep the pressure on the pedals on the descents. I surprise myself by easily pedaling 225 watts on the first segment of the first climb and 250 watts when the grade gets above 10%. Saving the legs on the last 50km seems like it was worth it now.

It is only four main climbs, each one about 4km long followed by a shorter descent punctuated by 10km of rolling terrain that gradually climbs to the Whistler Village. It is a total of about 30km of hard climbing.

I’m climbing at 250 watts every main climb and feeling really good about it. The road is crowded with the slow riders from the 70.3 course. Lots of passing, both of 70.3 and full distance athletes. At 165km and what I think is the last major climb I make a mental note “all systems nominal, I’ve made it”. I spin fast at reduced power for the last 10km for about 20 minutes “flushing” everything out (95-100 rpm) in preparation for the run. I have consumed all my nutrition exactly as scheduled. This race so far seems pretty “routine”.

I get to the dismount line and I’ve never actually felt this good getting off the bike. No cramps, no back pain, no complaints at all. I left my bike shoes attached to the bike like I always do.

Official Time: 5:55:05 (which is 5 minutes ahead of my goal time)

Averages: Heart rate: 145 bpm (or 12 bpm less than Cozumel), Power: 183 watts (same as Cozumel), Normalized power: 193 watts, Speed: 30.4kph. All as planned.

Transition 2

I run into the change tent, put on socks, shoes and number belt. I grab the “extras bag” (see below) and run out. I quickly stop and take a few steps back to transition to get sunscreen applied. Volunteers don’t want to apply “too much” (or even enough) because they are running out of sunscreen. I stop and insist. They only have the spray kind but I insist again and get just enough applied.

Official Time: 3:37 (includes sunscreen, no sandwiches James).

Run

As I run out of transition I unpack my hat and sunglasses out of the “extras” bag. I pack this bag inside the run gear bag for a quicker transition. No wasted time looking for this stuff that I can do while running out. I also have a ziplock bag inside the extras bag with all the nutrition for the run. I keep the ziplock bag with me the whole way and use it to carry ice with me (which is provided at the aid stations).

Goal Time: 4:05 (5:45/km pace)

The plan is to run between 5:30 and 5:40 and walk the aid stations. A gel every other aid station and a salt tab on every other aid station interleaved with the gels.

At two kilometers I pass Lorena and the kids. I get a boost. I run the first 10km in 57 minutes which is right on pace after 5 aid stations. 1:53 at the 20km mark. Still right on pace. This race, again, seems routine. I’ve got this. I can see breaking eleven hours, maybe not today but seems doable, even in this course. All of this is about to change.

500 meters later I get a stomach cramp and the first time I have to walk not at an aid station. Walked for 2:30 and the cramp passed. I continue running but at a slower pace. I start thinking that it’s OK, at least I’m moving again. For the next kilometer and a half I stop and walk two more times for about 2 minutes each time. I get to see Lorena again at 22km and she asks me how I’m feeling. I say “so-so” with a big lie.

I barely make it to the next aid station at 22.5km. I stop at the port-a-potty. It wasn’t pretty, even by port-a-potty standards. It takes a good three minutes to get going again. On the way to the next aid station I have to stop and walk again or risk disaster. Again, barely make it to the aid station and get to the port-a-potty again. Four minutes later I’m moving again. I have to stop at the next aid station again but at least I didn’t stop in between. Three more minutes and we are on our way. I see my friend “Jr” somewhere around this time. At kilometer 28 I stop yet again. 3:30 later we are moving once more. The story repeats at 30km, this time for four minutes. I’m feeling much better now but I am concerned with dehydration. I’ve kept up with the nutrition throughout the last 10km so it shouldn’t be a problem.

By kilometer 32, things seem back to normal. I am still running 5:30/km pace. Only twelve kilometers to go. An hour and a half jogging slowly. 4:20 marathon if I just keep up an average pace. At the 37.5km aid station I take a slower walk through the aid station and take Pepsi, Gatorade, lots of water and ice (that ziplock bag is very convenient). Only just less than 5km to go, the time is 3:53, and if I just manage 6:00/km then I’ll get there by 4:23. I had to stop and walk for a minute on the most minute hill. I stop at the 40km aid station and get more Pepsi and Gatorade and ice. I make it back 4:21:28. Not a bad run at all considering that I spent a good 20 minutes in the port-a-potty and/or walking due to “gastric distress”.

Official Time: 4:21:28 (includes 20+ minutes of gastric distress)

Averages: Heart rate: 154 bpm (slightly higher than expected), Pace: 6:14/km (lower than expected but understandable given the conditions).

Overall

As I’m standing at the finish line I feel good. I had a good race. It wasn’t perfect by any means but I dealt with “the issues” that the day threw at me. I had a near perfect execution of my race plan and I did the best I could on the day. I’m a pleased with the result.

I saw or heard my family at various locations throughout the course. That is always the best part. Thank you for being there and supporting me. I love you.

Aside from the expected muscle soreness of the day after, I also have a big blister under the first metatarsal bone or the ball of my left foot. This, I am not pleased with. I will have to deal with this issue before next time. It has only been one day but I am thinking I want to do another one. I must be a bigger idiot than I thought.

Overall Time: 11:34:59, not bad if I do say so myself.