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
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