Ironman Canada

2008

by John Smith

Had a tremendously fun time at IM Canada.  This was my 4th IM (others were IMLP, IM Brazil, IMFL) and I really liked each one, but this was the best yet on several levels. First, the town is SO supportive or the race and racers that its hard to describe.  Nothing to compare it to in my experience, thought IMLP comes closest.  Second, the bike course is just awesome - challenging but not impossible, great roads, rewards smart pacing, some flats, some climbs and just amazing scenery. Finally, because they have been at it for 25 years the race is incredibly well run.

The Race:

SWIM
The swim was a bit of an adventure. Very crowded and a lot of banging to start (I started near the middle in the like the second or third row) and I got dunked and a bit discombobulated at least once. About half way to the first turn I noticed my back was suddenly very cold and found my wetsuit had come unzipped. Fixed that and had a good swim from there on in, particularly after rounding last buoy for the long straightaway home. Knew time was not going to be great because I was passing people at this point and know I am not fast enough to be passing folks in the second half of a swim unless I am behind where I should be. Finished in 1:11:03 which is about where I will stay until I get better form.

T1
I practiced transitions a lot prior to the race and cut 4 minutes combined T1 + T2 from my last IM . Sweet.

BIKE
Bike was great - felt strong and passed tons of riders in flat sections to base of Richter Pass. Rode Richter and the rollers that followed steady but not too hard using more efforts in the flats where I got more for my effort (average HR for ride was 149, usually around 145 but up to 160 for some of the climbs). Fair amount of wind in the second half of bike but it didn't bother me much. Chain came off on one steep downhill which was scary but I stopped and slapped it back on fairly quick (shifting was messed up for the second half of the ride - I had trouble getting in big ring). The only truly hard part of bike was yellow lake climb which was honestly brutal - got passed by quite a few but caught them back and then some going down back to town.  5:31:59 bike split

T2
Dismounted out of shoes then went quickly through T2 + got out on run feeling good

RUN
I did the first 10 miles of the run averaging 8:10-8:15, feeling solid, then I hit the hills and faded badly and surprisingly quickly. I felt fine nutritionally/mentally but my leg muscles were just absolutely shot by mile 15. By mile 20-25 I was literally doing what felt like an all out sprint and averaging 10' miles! Crazy stuff, but I met my goal of breaking the 4 hour barrier. Run split was 3:58 and overall finish time was 10:46

One other thing I was happy about this race is that I think I finally got the nutrition thing down (though it didn't hurt that it never got crazy hot).

Keys for me:

• Ate a good sized pasta dinner Friday night, but no huge carbo meals on Saturday, just regular portions with some extra salt including an early dinner  (5 pm) and sipped nuun all day;

• Ate at 4 am on race day but had smaller than usual breakfast (600 cals vs 1000);

• On bike = first 30 minutes only water, then started in slowly on a 900 cal bottle of carbo pro mixed w/ water + gatorade w/ a gel once an hour washed down with a lot of water. Got another 900 cal bottle at special needs and some on- course Gatorade, so I put down a total of about 2500 calories in all with no GI distress.  The key was not to force the nutrition on a tight schedule but take in what  I could when I could;

• Run nutrition was Gatorade and/or water at every stop and 1/2 a gel every 2-3 miles. While dying over the last 10 miles I added coke, cookies + a Clif Bar still with no stomach issues.  

 Based on the race, my plan/focus for next year (IMCDA) will include:

1) Find a swim coach who can show me specifically what I personally need to do to form-wise to swim better (1:05?). 

2) Ride Computrainer in winter to build big base then ride a ton of hills at every possible chance. My climbing still sucks big time.

3) Build those IM legs. Try to increase frequency from 5 to 6 times a week and volume from 30-35 to 40-50 this winter. Think I may try to run a marathon this winter to qualify for Boston 09.

4) Switch out the 54/42 chainrings for 53/39 - need those extra climbing gears! Might try q-rings, too. 

5)  May try slightly more aggressive position on the bike. Have gone a little more aggressive over the last 2 years with good results and may try something even steeper in some shorter races and see if it is comfortable

 Last note: I was lucky enough to end up sitting next to the race winner, Kieran Doe, on the flight out of Penticton on Tuesday.  Very cool, totally down to earth fella who was more than happy to talk training, bikes, IM recovery, etc with an average age grouper like me the entire flight.  Given his attitude, the way he ripped the course apart and that he's only 26, I'd watch out for him in Kona in the coming years to be sure.

Anyway, great race.  If you like doing IM and can get in this race, definitely do it. There is nothing not good about IMC.