For those who are interested in data (and partially for me as recap and learning experience) here a more technical review of my Race in Whistler:

The Swim:

Time: 1:03:38

Position: 145 in total, 132 excluding Pro athletes, 12 in AG

Super happy – I did everything right – stayed calm at the start, jumped on feet whenever I could and didn’t panic when I found no feet for bits. I felt strong the whole way and my splits were super consistent. This was a perfect swim for me – there is a lot of room for improvement still as far as the overall time goes and I’ll keep working but for now I am stoked.

I took 400m splits with my watch, so these are the min/100m pace times for each 400m split. A few comments:

About 3 quarters of the way through we started lapping slower swimmers, so there were some slight delays here and there.

The first split includes probably 50 or so meters of shallow water running, so that split is a tad faster than it should be.

Also, according to my watch I swam 175 too much, the GPS map doesn’t show any big big deviations from the course, so I attribute that to GPS error?

Distance (meters) Average Time (min per 100m)
400 1:29
800 1:35
1200 1:35
1600 1:37
2000 1:36
2400 1:36
2800 1:36
3200 1:43
3600 1:42
3975 1:42

T1

Time: 2:58
I had done my homework, memorized my lanes with the bags well and found my stuff in no time. Thanks to Ironman’s….hum..interesting… rule of not letting us keep shoes on the bike and the long path out to the mount line on pavement I decided to carry my shoes to the mount line, parked the bike there for a minute and off I went. All worked well. Turns out the pros are about 1 minute faster in transition than I was. But then I had to push my bike all the way though the transition zone because I was parked at the very end, vs. them having the bikes right the front (same distance to run, but no bike pushing)…combine that with them getting to keep their shoes on the bike. I am sure that should make a 1-minute difference, at least lets just assume it is close. The fact that I have the exact same T1 time as the first two overall amateurs supports this theory. Not much to improve here.

 

The Bike:

Time: 5:18:46

Position: 18 overall, 5 excluding Pro athletes, 1 in my AG

What I felt and eluded to in my other post does get confirmed by the raw data. I went a tad hard on the first lap – although fully within my (optimistic) race plan for the first lap. I stuck to my nutrition plan as far as calories goes but definitely did not drink enough in the last two laps when the temperatures rose in a hurry. My average heart rate was super constant but my wattage declined substantially throughout the second and third lap. The 2-minute stop to fix my chain will have something to do with that but really, I made that up pretty quickly – the difference between average and normalized power in the second lap shows this. Overall, I biked well, stayed within my planned Power but my HR was higher than planned – I anticipated I should be able to hold a HR under 140 at ~280W. A good reality check for Kona.

As for as nutrition goes, pre-mixing a fuel bottle with high dose Infinit was brilliant and thanks goes to Antje who insisted that I mix an extra hours worth of nutrition into that one bottle. Because (just as she predicted) I lost one of my pre- mix bottles and was super glad to have the highly concentrated bottle with an extra hours worth of fuel handy. So, I only took after at the aid stations and dilute my 5 hours worth of pre- mix.

I did miss an extra bottle of water at a couple of stations in the 2nd and 3rd loop. Always got enough to mix my fuel, but didn’t get enough to top myself up with water and only had very limited extra to pour over my body. I definitely can not allow myself that in Hawaii. Given that it is only a 1 lap course there I hope it will not be quite as chaotic at the aid stations as it was in lap 2 and 3 in Whistler.

I also felt the back of my head getting really hot, a spot I can not cool down due to the aero helmet not having any ventilation holes there. This in combination with the fact that my helmet (and I was shocked to discover that) is at least 12 years old tell me I should probably invest in a new helmet for Kona – both to keep my head cool – and safe.

  Average Power (Watt) Normalized Power (Watt) Average Heart Rate (bpm) Average Speed (km/h) Average Temperature (degrees C)
Lap 1 258 W 277 W 143 34.6 19
Lap 2 235 W 264 W 142 34.0 26
Lap 3 222 249 143 33.3 31
Rainbow to town 229 256 149 32.7 31
TOTAL 238 264 143 33.9 26

(Average Watts per kg = 2.76)

TP file bike

T2

Time: 2:43

Nothing to report here – took a minute to put shoes on, have a bit of water and get sun lotion on my head. I spend about a minute longer than the pros – which I don’t have an excuse for this time. I remember there being water on the table in front of the changing chairs, but can not remember at all if there was a full aid station at the run exit? If there was and I blasted by that – this was a huge mistake. I really should have spent another minute or even two, to recover and refuel which could have made the run a completely different experience.

 

The Run:

Time: 4:20:19
Position 55 overall, 42 excluding Pro athletes, 3 in my AG

The run data are the most interesting to me. I definitely felt like I died in the first 10 k. But it turns out the first 10 k were the fastest and the HR was full on target. I was definitely overheated from the bike still though and somewhat under nutritioned as well. Once I had my pattern figured out (walk the aid stations) my times for the other 30km were fairly consistent and the heart rates as well. A bit lower though which shows me that I probably would have been able to ignore the pain and aching and push a bit harder. Again, good learning for the big one in Hawaii. The graph shows my cadence (average cadence is pretty useless here because of all the walk breaks), I usually run at 172-174 which indicates pretty decent run form. I only held that cadence for the first 20 minutes of the run and then I defaulted to a heel strike prone 160 ish steps per minute. Very interesting too that my quads were sore next day. Quad heavy running indicates a weak core, low cadence and bad form running….so yeah, I really must force myself even when I am struggling to keep my form together. I think in combination with allowing myself a higher heart rate and ignoring the pain a bit more I could have shaved of quite some time of this run.
I do find it encouraging though that even after feeling really poor the first quarter or so of the run I was able to pull it together and default to a system that allowed me to “run” a half-decent-for-operating-in-survival -mode type run.

 

  Average speed (min / km) Average Heart Rate (bpm) Average Temperature (degrees C)
10 km 5:44 153 31
20 km 6:15 148 34
30 km 6:22 147 34
40 km 6:23 151 33
42 km 5:48 158 33
TOTAL 6:10 150 33

TP file run

Conclusion:

Swam well, over-biked a bit (may need to adjust my power goals) and paid for it on the run. Mad a few mistakes but fought well to get it done in the end. There is (always) a lot of room for improvement on the run. I will have to pack in a bunch of longer runs in the Hawaii prep to teach myself to maintain good form even when I am tired. Definitely keep watching nutrition – maybe start drinking coke earlier (need to do some research on how early in the run one should start living of pure sugar). Other than that, I feel like this was a good test for Hawaii. Only 8 weeks of training to go – if any of you data nerds out here would like to discuss or see actual files let me know, I am happy to share and happy to get input and advice.

 

Full Results can be found here:

http://www.ironman.com/ca-es/triathlon/events/americas/ironman/canada/results.aspx#axzz5O0ZnwJTy