Wednesday, August 23, 2017

Race Report: Ironman Mont Tremblant

This past Sunday, I raced Ironman Mont Tremblant. First, I just have to say that this was an extremely well organized event. The entire experience, from the days leading up to the race to the day after the race was amazing. The location of the venue, the Ironman village, the course itself were among my favourite parts. If you haven't raced an event at Mont Tremblant, I highly recommend it. I will most certainly be back here.

I have been waiting to write my race report, hoping that I will have a better understanding about how I feel about the race. It has been 3 days and I have yet to clarify my thoughts and emotions. On one hand, I feel incredibly grateful that I was able to race another Ironman. I am incredibly proud of a time of 10hrs22mins and 17th female overall. I can't believe that I was able to run 42km within an Ironman, when I had been told 2 years ago I would never run more than 10km ever again. I feel happy that I had an Ironman experience that wasn't marred by a cyberbully attack 2 days prior like in IM Arizona, in which websites, facebook pages and twitter accounts were created to defame me. The individuals responsible claiming they wanted to "out me from the triathlon community." Yes, there are a lot of positives that came from this race. On the other hand, I wanted more. I feel frustrated that I couldn't run faster. In 2012 and 2013 I was consistently running 1:27 - 1:30 for my half-marathon runs within a 70.3. I ran a 3:35 in my marathon during Ironman Arizona. Running was my strength and not my weakness. I haven't been able to get back to that same run fitness and it's been incredibly frustrating. I know it's in me, but I feel lost trying to find it. Details about the training and the race itself are below.

The Training

After really only being focused on Eagleman 70.3 for most of the winter and with a minor foot injury and a cold and rainy spring, my true Ironman training didn't begin until July. I had about 5 weeks to build up the endurance I needed for Ironman Mont Tremblant. This was not ideal, but I had great base fitness and I knew I could do it. My biggest weekend of training was on the Ironman course...3 days included 220km of riding, 45km of running and 5km of open water swimming. I also included some shorter races in the Multisport Canada Triathlon Series to keep in some high intensity training and ensure I maintained a bit of speed. 3 weeks before Ironman I did a 150km ride (finishing the last 40km at above Ironman goal power) and then completed a 24km run off the bike and averaged a 5:13/km during that run (done at 28C - hot!!). I simulated my race nutrition exactly. I thought this would set me up well for a 42km at around the same pace or (hopefully) a bit faster. My taper for Ironman was about 3 weeks, but also included Kingston Long Course tri 2 weeks before. Other than having to work a lot during this time, I felt fresh and well rested on race day.



The Pre-Race

We arrived on Thursday night after a fairly easy drive. Friday I did an easy bike and run, then check in, the Pro meeting, TTC group photo, cold bath in the pool and then dinner with my parents.











Saturday I did another short bike, run and swim. Then I had my interview with Bob Babbit! He's a super nice guy. See the interview here:



Race Day





The swim was uneventful. I may have started off a bit too slow as I missed the first swim group. I have been able to swim with Magali and others of similar speeds if I can get on their feet. However, I missed this opportunity and swam the 3.8km (or 4.2km according to Garmin) leading the second group or solo. This was not ideal, but 3-4 minutes lost in the swim was not something to worry about.

SWIM STATS: 59:55 (1:34/100m, 5th Pro, 6th Female), GARMIN SAYS: 59:55 (1:27/100m)



The bike was great. I was within my power and heart rate zones and I felt good. I did back off a little during the last 20km to save a bit more for the run. I was able to have full conversations during the ride and I took this as another good sign that I was pacing myself correctly. I was a bit surprised that so many people were passing me, but I remembered "patience" and focused inwards. In fact, I think this strategy worked because I only got passed 4 or 5 times during the second loop and passed a few people who had passed me early on. This course was a mix of flats and hilly. I am much stronger on the flats (I just can't hit high power that some can for steep climbs), but the mix of terrain was just perfect. As soon as I was sick of the flat section, the hills came. When I was sick of hills, the flats came. I heard that the course was windy, but I didn't notice. I probably owe that to my fast bike and Blade wheels breaking the wind for me :)

There was definitely room for improvement with my nutrition. Although it had worked well in training, sometimes the race day nerves can change things and make your GI system much more sensitive. During the 5.5hr ride I took 600 calories from eLoad, 600 calories from Bulk Barn OMGs (will try to find an alternative solid food for next time with more carbs, less fat), 200mg caffeine from 5 hr energy at 90km point and about 3-4L of fluid (hard to quantify). This was 1200 calories (220cal/hr), 225g CHO (41g/hour - a bit low a it should be closer to 55g for me), 0g fiber (good), 33g FAT (6g/hr but this should be 3g/hr or less), 2522mg Sodium (460mg/hr - will definetely experiment going a bit higher than this, but it was cool and I don't sweat much - I've also gotten side stitches when I approach 750mg per hour), 579mg Potassium (unsure recommendations for this), 8g protein (may need more than this). BIKE STATS: 5:24:51 (33.5kph, 10th Pro, 11th Female), GARMIN SAYS: 5:24:44 with 2:40 first loop, 2:44 second loop (148bpm, 175W NP (180W first loop, 171W second loop, 169W avg power, VI = 1.04 )





The first few km on the run I felt OK, but not great. It's hard to predict how your run is going to go at this point. Either you start to feel good and get in a rhythm or you deteriorate even more. Unfortunately for me, the latter occurred. My heart rate was really high (170s) and my legs continued to feel stiff. I switched to thinking "1km at a time, try not to walk" instead of what I should have been thinking, which was "pace, heart rate, pace, heart rate, smile". I tried taking a gel, but my stomach turned at the idea. I ate nothing and only drank during the first half of the run. Luckily I seemed to tolerate coke and red-bull ok. And at around 28km in I saw Cliff Shot Blocks at the aid station and those seemed appealing. I took two HUGE handfuls and ate them one after another. I wished I had taken more! They sat well with me. Now I know what I will be relying on during my next Ironman run. Of course, once I had eaten something I felt a bit better. However, in the last 5km I felt my calves seizing up. Rather than push myself to the finish and risk injuring myself, I slowed even more, even though I had more energy there. Of course, I moved down 2 places during that time :(

RUN STATS: 3:51 (5:29/km), GARMIN SAYS: 3:51 (5:29/km, 179bpm avg HR - which may be wrong as I had gels stuffed down my sports bra)

OVERALL STATS: 10:22:41 (17th female, 13th Pro)









My next races will be Lakeside Olympic and Barrelman Triathlon! Both events are organized my Multisport Canada. I also want to take this opportunity to mention that the MSC triathlon series helped get me and a lot of people into the sport of triathlon. I became involved in the sport, because there happened to be a local race just a short drive from my cottage, so I thought I would give it a try. I think we forget that without our local race series getting people involved in triathlon, companies like Ironman can't grow and if they can't grow then they can't put on such elaborate events like Ironman Mont Tremblant. So, be sure to give back to your local race series and participate in a few events close to home.

Thank you:

- My homestay hosts, Andre and Renee. They were absolutely wonderful and I wouldn't have had the experience I did without their generosity.
- The race organizers, volunteers and other athletes
- My parents for their continued love and support throughout this crazy adventure of mine.
- My sisters for being my inspiration to work hard and never give up.
- Adam for doing the driving, for sherpaing, for keeping me calm when I get anxious and for making me want to be the best version of myself. It helps so much to have him there on race day.
- Toronto Triathlon Club and NRG for cheering so so loud for me on race day! I always gave a little bit more out there knowing you were watching and supporting!
- High Rock Capital Management, my title sponsor. Check out the video about what they do
- My health care team of Dr. Mark Schofield, David Lamy (RMT), Bill Wells (Chiro) and Michael Hong (Acupuncture). A high stress life makes you more prone to injuries. I am so fortunate to have these guys!
- All my readers for their support and for following me in my triathlon endeavours
- Fellow athletes at the race and training partners, especially Sara and everyone at WattsUp and TTC!
- Endurosport for building me the perfect bike and all your mechanical help
- My sponsors: Title Sponsor:High Rock Capital Management, WattsUp Cycling, MultiSport Canada, Blade Wheels, The Urban Athlete, Fitt1st Bike Fitting

Monday, August 7, 2017

Race Report: MSC Kingston Long Course

Let's start this race report with a flashback to Kingston in 2012: I'm training full time, living with my parents, I have just started coaching triathlon and I work a couple times a week at WattsUp. Life is not busy. Basically I eat, train, do a bit of work, sleep and repeat! A lifestyle that is ideal for a pro triathlete. While I worked hard for my win that year, I didn't appreciate it as much as my win in Kingston this year. In stark contrast to 2012, the week leading up to Kingston 2017 involved 25hrs of giving massages, 16hrs of coaching, time spent running errands, cooking meals, cleaning, making lunches, paying bills, etc. Life is quite different now than it was back then. Yet, I've somehow learned to adapt. With proper planning, positive thinking and a strong will I am able to compete at the same level. That's what makes me the most proud about my performance on the weekend. Two of my favourite quotes are "don't wait for the storm to pass, learn how to dance in the rain" and "an athlete must persist with hope in her heart and dreams in her head" ... which I interpret to mean that no matter what life throws at you, you've got to press on and make the most of the hand you've been dealt and don't find excuses.



Pre-Race

I did my usual prep bike-run on the Saturday morning. Loops around High Park were a great setting to get in a mix of hills, flats, race pace work and to test that my bike was in good working order. Then a short run off the bike with some accelerations got the legs feeling loose. We left Toronto at 10am, I had my McDonalds coffee and muffin in hand, and we headed to the 401 to endure the long drive to Kingston. Not much excitement on this drive: stop, go, repeat, Bulk Barn pit stop, go, stop, etc. After 4.5hrs we were at the race site...right on the water, in the heart of downtown Kingston. A perfect spot for a race. Lots for the spectators to do, while the athletes are racing. Then it was time to check in to the hotel. I had a meal I had pre-made of pasta alfredo with chicken and Adam got his standard pizza. We were asleep before 9pm.

The Swim

The swim course was changed at the last minute due to the fact that the waves past the break wall were pretty high. So, it would involve doing two loops of a large triangle. However, this swim was challenging. The waves were high and the skies were grey, making it difficult to sight the triangular buoys that were about 300m apart. Luckily for me, I do really well in big waves for some reason. I am not phased at all by the chop. The first loop I sighted based on the splashes in front of me, likely coming from speedy Angela Quick, Alex and other fast swimmers. Knowing that I wouldn't have them to sight in the second loop I matched up markers in the distant horizon that I could use to sight during my second loop. That worked well and I swam relatively straight. And, lucky for me, I was passed by a relay swimmer at after cornering the last buoy was able to stay on her feet. I rode her waves for the last 500m of the race, and likely made up a bit of time that way. When I came out of the water only 75s back of Angela I knew I had a good swim (normally I'm 2min or more behind at this distance).

STATS: 32:35 (Sportstats) and 32:24, 2160m, 38 strokes per minute (76 strokes both arms), 1:30/100m (Garmin)



The Bike

I wasn't fresh for this race after a busy week and a hard block of Ironman training that concluded last Saturday with a hard 5hr ride and 2hr run off the bike (in the heat!). I really didn't know how I would feel on the bike on race day. I knew that late ride fatigue was definitely possible. The bike did start out well. I was right at goal power and heart rate to the turnaround. I enjoyed the scenery and the rolling hills and the strong tailwind. Then, just after the 30km mark, the switch happened. I went from "push push" mode to "just hang on" mode. Every pedal stroke felt like a struggle. Luckily I have an incredibly fast bike and super fast Blade carbon wheels so I used this free speed to my advantage, but I was still slowing. Although I was upset that the last 20km were a struggle, it wasn't completely unexpected. I was physically and mentally tired.

STATS: 1:34:40, 35.6kph (Sportstats) and 1:34:44, 36.5kph, 56.1km, 199W avg power, 203W NP, 163bpm avg HR, 85rpm (Garmin)

The Run

I started out the run feeling good. This surprised me given how I had felt on the bike just minutes earlier. I was holding about a 4:05/km pace and felt like I was running strong. When I reached 4km on the run I heard that I was 1:55 back of the leader. Shoot. I knew I would have my work cut out for me. By the turnaround point I had cut that to 30s, but I was starting to hurt. I pushed through 1km at a time, and at around 12km in, I took the lead. I used the energy of the sprint racers around me and forced myself to keep up the pace. When I crossed the line I was so happy to finish as the top female! It was a hard fought battle.





STATS: 1:03:25, 4:13/km (Sportstats) and 1:03:07, 14.84km, 4:15/km (Garmin)

Total Time: 3:12:24





Next race up: Ironman Mont Tremblant then Lakeside Olympic Triathlon

Thank you:

- The Multisport crew, volunteers and officials
- High Rock Capital Management, my title sponsor. Check out the video about what they do
- My parents for their continued love and support throughout this crazy adventure of mine.
- My sisters for being my inspiration to work hard and never give up.
- Adam for doing A LOT of driving, for keeping me calm when I get anxious and for making me want to be the best version of myself. It helps so much to have him there on race day.
- Paula Van Nostrand for my new aero water bottle!
- My health care team of Dr. Mark Schofield, David Lamy (RMT), Bill Wells (Chiro) and Michael Hong (Acupuncture). A high stress life makes you more prone to injuries. I am so fortunate to have these guys!
- All my readers for their support and for following me in my triathlon endeavours
- Fellow athletes at the race and training partners, especially Sara and everyone at WattsUp and TTC!
- Endurosport for building me the perfect bike and all your mechanical help
- My sponsors: Title Sponsor:High Rock Capital Management, WattsUp Cycling, MultiSport Canada, Blade Wheels, The Urban Athlete, Fitt1st Bike Fitting