Ironman Canada Race Report

The proof is in the pudding

The easy answers first

1. My "A" goal going into this race was to run sub-10. 1:10 swim/T1, 5:20 bike, sub 3:30 run. That's pretty much how the day panned out, and I couldn't be happier.

2. My "A+" goal was to chase 9:45 (by pulling out a miracle run) and chase down my age group competitors. Sunday ended up being a very hot, tough day, and my mental state wandered at times from "racing" to "get through it"

3. Many people have, in the past few days, said how much it sucks that I didn't get a rolldown Kona Slot. I ran 5km with the racer who ended up 2nd in my age group, and I let him go after Okanagan Falls. Don't feel bad for me - when I race for a Kona slot, you'll know

The Race by the Numbers

Thanks to Slowtwitch for crunching the numbers of all the athletes who raced Ironman Canada 2011 (you'll have to zoom in to read it)



And yes, I had the fastest T2 of the entire race. Transition clinics will begin again in the spring.

The Full Story

Race morning started quite calmly. I reached Transition early, as I always try to do. By 5:45 I was through Special Needs drop off, Body Marking, and had pumped my tires.

Note: I feel like a jerk whenever I refuse to loan my bike pump to a complete stranger, but please always bring your own pump to a race. Barely had I finished pumping when someone asked "can I have that when you're done ... what, it's not from the Bike Barn?"

The only moment of morning panic (Elizabeth was watching me and saw my eyes go wide) was when I was packing my nutrition in my Houndstooth Bento Box. I forgot my salt tabs, and it was going to be 30 degrees +. I knew I had some on my run race belt, but quickly discounted that option. Instead, I resounded to take some swigs of Ironman Perform on the bike course (I had afterall trained with it) to get extra sodium in. Problem solved.

Got in a quick warmup (short jog, leg swings, and a clearing of the head) at my favourite beach by Copper Cup Coffee ("Splash Fight" beach to those in the know). Then I got 5 minutes to sit with my bestest supporter before she left to find her spectating spot on the beach.

Once I was in my wetsuit, I walked across the beach to give Elizabeth another hug, then got back to the centre of the pack to watch the pros start. I don't think I embarrassed Rachel too much when I yelled for her to kick ass.

The Swim


Like last time racing IMC, I started on the far right of the swim beach. The plan was to keep the buoys on my left until the turn around point, leaving open water to the right if it started getting crowded. The swim went well in general: I know I need to focus more on my speed and keeping good form during harder efforts, but I didn't panic or get frustrated by swimmers around me.

Transition
Usually T1 is quite crowded, because I'm coming out of the water with hundreds of other athletes. But the key is to make eye contact with volunteers (in this case wetsuit strippers), find your open spot (this year on the other side of the Men's change tent), and when a volunteer offers to sunscreen your shoulders while you're putting on your cycling shoes, you say "Yes Please!"


Onto the Bike
If you do nothing else before your next race, learn how to mount your bike without crashing into other cyclists. Please!



The week before IMC, I had written a post about "Being that Voice." In it, I talked about how we might replace our internal dialogue (often negative) with the positive words from friends, role models, and other athletes. These are the words that went through my head while cycling; it pretty much sums up how my ride went








from Jordan Rapp: the bike race doesn't even start until after Richter Pass. Too many athletes go hard on McLean Creek hill, and pay for it at Yellow Lake.

from JonnyO: ride down the rollers, spin up, and keep your effort easy. The rollers are too long and steep to try and power your way over them (all said in Frenglish, BTW)

from Jordan Myers (he was officiating IMC and I spoke with him after my warmup): save it for the run!

Most of my friends know that I am focused and surly during a race, and getting a smile or a wave is pretty unlikely. Seeing as I gave some high fives to the Speed Theory team out at Yellow Lake, I guess I was doing pretty good!


Elizabeth had two cowbells ringing at Yellow Lake. Most awesome spectator ever? I think so!

At the top of Yellow Lake, we were struck my the headwinds. I took a look at my watch (I was chasing 1:30 pm to be back in Penticton) and knew that I could descend down those final hills. And it was fun!

"No I Don't!"
A fast transition takes a lot of mental and physical prep. You're faster on the bike than you ever will be running, so letting up at the end of the bike (to me at least) makes no sense.

Speeding into T2, I removed my sunglasses and stashed them in my bento box. This would make removing my helmet easier, and I had a second set of glasses (my Orange Jawbones) in my T2 bag. Yes, I'm that vain.

It works like this:
Flying dismount
Pass Ordu off to volunteer (make sure he catches it!)
Remove helmet while running
Grab Bike-to-Run bag
Make eye contact with volunteer. "Can you follow me please?"
Give him helmet
Run to the chair at the end of the change tent
Rip open bag
Put on shoes
Grab hat (it has sunnies and 2nd race belt (with gels and stuff) pre-loaded)
Run out of change tent
Reach down and unclip your bike race belt

When the volunteers start yelling out "YOUR RACE BELT, YOU NEED THAT!"

You reply: "No I don't!"

and that, my friends, is how you perform the fastest T2 in the race

Be that Voice

2 miles into the Ironman Canada Run, you start up Main Street. And you get to see racers finishing their bike rides. In this case, I got a friendly wave from friend Rachel. I'll leave the story of how she ended up behind me to her, if she wants to tell it.

Needless to say, the wave, the smile, and the "You're awesome Doug" was just what I needed to hear as I started my marathon.

"You've got 12 minutes!"

#272 on the run!

I knew that my Ironman marathon was going to have to be absolutely fantastic if I was going to meet my sub 10 goal. My previous best was 3:35 - when you can run a 2:55 open marathon seeing an average pace of 5 min/km can be pretty disappointing.

So I planned. I knew when I had to be where I had to be. I set my watch to display Time of Day. I set my watch to AutoLap every 5 km. And I marked my race bib with what Time of Day I had to be at 5 km, 10 km, 15 km, etc.

It was a bit confusing, and I think my math was wrong for the first few checkpoints. But when I made the OK Falls turnaround at 3:08 (I had planned for 3:05) I knew that sub 10 was a possibility.

Then I turned around. And ran the hills out of OK Falls. Well, ran is a relative term. Walking might have been faster, or at least it felt that way.

But I made new friends on the run. Brendan from UBC Tri Club, Fiona NRG Performance Training, Adam from Quebec (who KQ'd on his first Ironman!) became fellow sufferers, fellow racers out on that course, and I wouldn't have had the run that I did if not for their energy when I was feeling low.

Or, as one observer noted, "glazed over"

About 10 km to go, finally passing by the housing on the north end of Skaha Lake, and my adoring fans (I think from the SAA - can anyone confirm this!?!) started yelling "Way to go Doug, sub 10 for sure!"

I looked at my watch: 4:15 pm. "I don't think so" I said.

Then it came. Fiona Whitby, pro triathlete running beside me, whom I had just met on the run course, saved my race.

"Sure you can" she said. As I've said before, in training, in racing, in recovery, be that voice. So I ran.

Up the hill to Cherry Lane Mall, down the hill. Through the aid stations, grabbing whatever water, ice, fruit, and coke I could.

I round the corner at Lakeshore Drive, knowing that just up ahead would be cheering crowds. Elizabeth is there yelling "You've got 12 minutes to get there!"

I check my watch - yep, 12 minutes to run the final out-and-back. Does anyone know how long it is? Hey, why is the turn-around farther than the first one? Why do I need to run all the way to Salty's???

Okay, that only took 4 and a half minutes. I can do this. Start sprinting. Hey, that's Jordan announcing ... "and with 30 seconds to go..." 30 seconds! Holy crap! Gotta go faster ... nope, hamstring is going to cramp.

What does the sign say ... 9:56:something something. Okay, we're good!

I tip my cap to Steve, Jordan, and Mic - the best race announcing team out there.

9:57:14 - I'll take that any day.

Thanks for reading

~ liquid

So You Want to Watch an Ironman ... Really?

Hi, Elizabeth the Ironwidow here,

If you’ve never spectated an Ironman before, I highly recommend it! The energy is amazing and completely unlike the shorter distances. You’ll laugh, you’ll cry, you’ll start thinking it looks like a good idea and want to sign up to do it next year. I love the emphasis on completing the race and doing your best, even if that means finishing late at night. Every single person who crosses the finish line is welcomed with as big a cheer as the winner of the race, and if you’re finishing close to midnight the winner of the race will probably be there cheering for you!

It’s all very special, but it’s also a pain in the ass to spectate. It’s long - really long - and if it’s IMC, with its single loop bike course, you can’t plan on setting up camp and watching your athlete go by multiple times. You’ve got to plan ahead, be prepared, and get out there and seize the day! Or you could go on a wine tour and just show up in time to see your athlete cross the finish line. But if you decide you want to soak in the Ironman-y glory all day long, you’re in for a tough day. That’s why I’m giving you, dear reader, these tips, hard-earned from my vast experience watching three whole Ironmans. You’re welcome.

Ahead of time:

• Only be friends with fast athletes. Otherwise you’ll be at this all day.

• Know your athlete’s race number, and scout out their spot at transition so you know the best spot to watch from.

• Figure out where you want to view from. I usually like to pick out 2 or 3 different spots, but you need to plan ahead to make sure you don’t try to cross the race course once there are athletes out there.
  

• Make signs if you want. I prefer to just run around with my cow bells. Don’t need no cumbersome signs to tie me down. That’s not how I roll.

Be prepared:

• Wear comfortable shoes. I somehow always end up running to not miss something, so be ready for anything and wear appropriate footwear.

• Hydrate, hydrate, hydrate. I like to fill up 2 water bottles with as much ice as possible and then just top it off with water. Not that 2 water bottles is enough water, but it’s as much as I can be bothered to carry around with me.

• Figure out your nutrition plan. I like to buy lunch but carry all my snacks.

• Pack a backpack full of everything you’ll need to get you through the day. Your car might be parked far away, or on the other side of the stream of athletes, so I try to carry as much as I can with me all day. Make sure you include:

· A course map

· Cow bell

· Sunscreen (reapply often!), sunglasses, hat

· Band aids

· Camera with extra battery

· Smart phone to follow twitter and ironman live #IMC

· I find a chair too heavy to carry around, but bring a towel or something to sit on. My favorite is a kneeling pad for gardening, or a swimming kick board. Very light and portable, but very comfy.

· Something warm to layer, especially if your athlete’s coming in after dark…this isn’t something *I’ve* ever had to concern myself with, but we can’t all be Doug.

· If you’re planning on cheering after dark, bring glow in the dark stuff!

· More cow bell

On the big day:

• You’re ready for this. Stay focused, follow your race day plan, and remember to relax enjoy the day.

• Plan on never crossing the race route once there are athletes on the course! That means you need to figure out ahead of time where food is and where the bathrooms are and where you want to view the race from. If you’re planning on driving out somewhere to watch the bike, count on traffic being backed up from people trying to cross the race route.

• Cheer for people you don’t know. If there are names on the bibs, use names! Just make sure you don’t cheer for anyone else in Doug’s age group. Throw rocks at them.

• Secret swim viewing tip: stand in the lake!

• Parking: good luck with that.

• More cow bell

In closing:

Remember, the plural of Ironman is Ironmans. This way you can avoid sentences like, "my husband has done three Ironmen."

Be that voice

I remember Lisa Bentley's awards speech when I first finished Ironman Canada in 2007. She took us through her race day, including all the little problems she faced and how she overcame them on her road to victory. It wasn't about having a perfect day - it was that she managed her problems better than her competitors out there.

"There's victory in finishing what you started ..." she said

* * *

For over a year now I've had the challenge on completing fast, hard workouts at CrossFit North Vancouver. "Constantly varied" is the name of the game - efficient, quick workouts designed to make sure your lungs fall out of your mouth. Seriously.

It's like a 5km road race or a sprint triathlon - if it hurts, go faster. No need to pace, no need to plan. And no time for doubt.

* * *

The problem with Ironman is that it's long ... really long. Long enough to become a little bored, and long enough for your internal dialogue to start talking ...

"Maybe I swam too hard"
"Where are all my competitors?"
"Maybe I can't ..."

* * *

You'll often hear me tipping my hat to the elite of our sport (or any sport) - those who are fast not only because of their training, their commitment to their pursuits, but also because they've mastered their internal dialogue. It works with them, works for them, so that they can beat their competition.

I've yet to develop an unfailing inner voice when I race: I know that there are going to be a lot of "I can'ts" going through my head this Sunday. And however your training's been going, however many motivational speeches and blog posts you've read, my guess is that you're afraid of the "I can't" too.

And In Pursuit of Excellence is a long book to read before August 28th

So here's what I want you to do

Be that voice for everyone else. Between now and Sunday, whether in Vancouver or up in Penticton, let everything that you say be positive and encouraging.

It doesn't matter if you don't believe it, it doesn't matter if they're in your age group.

You've trained with your fellow racers, you know where they are strong, and where they are weak. Chose your words so that when they're on the start line, heading up Richter Pass, or running down to OK Falls, it's your voice they're hearing in their head.

I'll start

"I've seen you swimming, you're going to have a great time. Just get on some good feet, and trust your training"

"You may have pre-race jitters, but you're one of the strongest cyclists I've seen in years"

"You're going to fly down those hills and leave your competition eating your dust"

"I'm not going to need to give you splits to the racers in front of you, because you'll be charging out in the run"

"Just count it out. 1 ... 2 ... 3 ... 4 ... 5 ... and when you reach 100, start again, and go faster"

"I'll see you on the run, and we'll race side by side to the finish"

* * *

Over the past month or so it's come to my attention that people actually read my blog. So be that voice, because you may just hear the voices of friends going through your head this weekend too.

~ liquid

August 21st

Today I ...

Got to swim in my favourite lake with some pretty cool people

Lost myself in the thrills of a trail run

Shared a coffee with friends

Got invited to a staff party for a business that I frequent as a customer

Remembered what it was like to use your first CO2 canister

Stood up for something I believed in, and didn't get intimidated

Received a special note from a special friend

Filled my fridge with free beer

Today, I had a good day

~ liquid

Quote of the Year

“There is competition between individuals, but the real competition is you against the distance, against the course. If you finish, then you win, in your own mind. You enjoy the people you are with, make a lot of friends, and when you go back to work on Monday [well, Wednesday], you have the satisfaction that you were able to push your limit, do something you thought maybe you could not do.”

From a great read on Ultra-distance events. Grab a coffee and enjoy:
http://whyfihttp://www.blogger.com/img/blank.gifles.org/2011/ultra-endurance-athletics/

Thanks friends

~ liquid

Those last couple of weeks

An alternative title to this post was: The Pre-Ironman Freak Out

No, I'm not having one ... yet

Rather, I thought I'd take some time to speak about something that I witness all too often this time of year, starting about 4 weeks before Ironman Canada at the end of August.

It goes something like this:

[cue door to Speed Theory opening]
Me: "Hey [insert customer's name], how's your training coming?"

Customer: "Great, except I've started to notice [something, usually to do with their bike]that might just throw the last 8 months of training out the window..."

The reality is, whether you're on a 4 week, 3 week, 2 week, or 2 day taper, you have a lot more time on your hands now than you have in the past couple of months. You feel like you should be doing something, but because you don't have the focusing power (or perhaps mind-numbing power) of stupid-long workouts anymore, you're starting to think about things.

And that thinking can be dangerous

....

I remember when it was first explained to me when I started working at Speed Theory. Unlike most other races that we do, the iron-distance triathlon has a special mystique to it. And in the weeks leading up to the big event, athletes start to panic about the weirdest things.

Taken individually, these concerns all make perfectly logical sense ~ a saddle that's worked for months isn't comfortable anymore, a friend has offered to loan their deep-dish race wheels that I've never trained on, what does Powerbar Ironman Perform taste like compared to the [whatever] drink I've been training with.

It's when you talk to two or three people in the course of one day, all with tiny little problems, that you start to see the humour in it. And I must admit, once you've seen about a dozen, the Pre-Ironman Freak Out becomes rather hilarious.

Among this province's triathletes the beginning of August marks a special countdown. We invest hundreds of hours to our training, ignore our friends (unless our friends also perform the holy trinity of swim, bike, and run) and spend all of our pennies on various forms of, let's be honest, candy packaged to look athletic.

And then we worry that the fly that landed on our bike's top tube last week might somehow compromise the front derailleur cable and we'll be forced to climb up Richter Pass in our Big Ring!

...

I remember the night before my first Sprint triathlon when I was worrying about just such things (of course, I didn't know what a "top tube" was then). It surprises me now just how wise I was at the time when I made the decision to deal with any problem that I could deal with, and not worry about those problems that I couldn't solve

"What if I get a flat tire" I said to myself. "Well, I know how to change that, so it'll be okay."

"What if my chain falls off my bike" I asked myself. "I'll just have to stop and put it back on. My hands will get a little dirty, but so what."

"What if my chain breaks" I panicked. "Well, I don't know how to solve that one, so I guess I'll throw my bike off the nearest cliff and call it quits."

I'm not sure if there were cliffs at my first race, but I didn't break my chain so I guess I never needed to find out.

The moral of the story: if you're racing IMC at the end of the month, there are things that are in your control, and things that are not. The most important factor, though, is how you react to episodes that come your way in the next couple of weeks.

... and if you don't know how to change a flat tire, I suggest you learn quickly.

....

There are, however, lots of little things that every athlete needs to do in the next couple of weeks. You've trained your body for a long day, now it's time to make sure that all your gear is in order

Liquid's Top 10 Things to Do

1. Do call your Local Bike Shop and schedule a pre-race tune up. And make sure you ask what this tune involves, and point out anything specific that you've been noticing on your bike.

2. Do take the time to clean your bike. I mean with a toothbrush. It'll race faster, and also make the receiver of Point #1 a lot happier :)

3. Do take your race wheels with you to this tune up. Get a professional to install the rear wheel, because checking the rear derailleur limit screws is very, very important!

4. Do get new bar tape put on your bike. And think about getting it in an awesome colour, because there's nothing cooler than looking down at your aerobars and seeing bright, clean bar tape

5. Do stock up on your specific sports nutrition products. Buy what you need for race day, and set it aside. And don't complain to me if the GVRD has run out of [insert nutritional supplement] on the day you're driving up to Penticton

6. Do check your wetsuit for damage. Check all the seams and the condition of the threading. There are some great wetsuit repair centres in Vancouver, and if you run out of time, a little needle, thread, and glue goes a long way to stitching together seams that are ready to go

7. Do check your tires for excessive nicks, rocks, and glass. If you decide you want to change your tires, do it now, so that the wire or kevlar beads have some time to stretch on the rim. If you buy a new tire up in Penticton, it'll be very tough to get on, and even tougher to remove if you flat during the race

8. Do take the time to make a check list of training and race gear you need. Better than those ones you download. Make it specific to your needs. Here's a copy of mine from a couple of years ago
http://www.blogger.com/img/blank.gif
Ironman Checklist

9. Do have a plan for the next few weeks. Whether your coach gives it to you, or you make something up yourself, have a plan of how you're going to use your new-found time productively

10. Do remember to pack your bike shoes when you drive up to Penticton

Liquid's Top 10 Things Not to Do

1. Don't question your taper plan

2. Don't doubt your training or start comparing with other athletes. It doesn't matter what other athletes have done, or what their race plans are. You got yourself into this mess called Ironman, and you and only you are responsible for getting yourself out of it.

3. Don't go out and buy a carbon fiber ultralight disc wheel with tubular tires if you've never trained on one before. Yes it might make you faster. But it also might leave you in a ditch with a flat that you have no idea how to change.

4. Don't think that a flat tire will ruin your race. It's going to be a long day out there, and carrying an extra 50 grams for a tube and a CO2 canister won't make a lick of difference when you're climbing Yellow Lake. Be prepared for the worst, and hope you don't need it

5. Don't plan on relying on the Bike Barn's race support to come and bail you out. Chances are, they'll be a half hour away (at best). See Point 4

6. Don't forget to thank the people who have helped you get where you are. You know who they are

7. Don't feel embarrassed to ask questions about things you're unsure about. (as in ~ "If I'm planning on changing into bike shorts, do I need to wear anything under my wetsuit?" - the answer, yes) Somebody's been there before, and somebody's probably got a solution.

I'll even give an honest answer to those of you in the Male 25-29 Age Group.

8. Don't get cocky, but don't forget to be proud too

9. Don't you dare pass me on the run ...

10. But if you do, don't forget to smile.

~ liquid