Syracuse 70.3 Ironman – Anticipation, Expectation & Execution
Race Report
Following a couple of small races inclusive of a duathlon, I was ready to put all of the winter training to work at the 2014 Syracuse 70.3 Ironman. I must preface this entire report by saying that this is my first season ever training for Triathlon, my first non-local race ever and after only a couple of Olympic Distance Triathlons last year I figured why not give it a shot. Here’s how it turned out.

SWIM DETAILS | Division Rank: 36
Total 1.2 mi 00:33:13 00:33:13 01:43/100m

BIKE DETAILS | Division Rank: 41
Total 56 mi 02:45:45 03:22:42 20.27 mph

RUN DETAILS | Division Rank: 31
Total 13.1 mi   01:38:38 05:03:24 07:31/mi

Overall      05:03:24

Swim: Swimming is a frustrating sport. I feel as though if I don’t swim a minimum of 3 days a week I’m taking a step back in ability. Starting to really “learn to swim” in December with an average pace of 2:00/100m in the pool, I have come a long way. After this race, it was put into perspective just how far I have yet to go. If I want to be competitive I need to be out of the water around 25min mark. The silver lining to this is that the swim is the shortest of all my legs of the race. I feel as though with a day or two extra a week in the pool by next season I should be able to make this a reality. Being new to this distance I figured start easy, relax and keep it consistent. Fail…I started mid pack and got swam over, dunked, and after the first buoy I felt like CPR was going to be required. I swam the remainder of my swim on my own away from people.  My arms were toast and I was feeling tired after the swim. On the bright side it was a gorgeous day with flat water and temperatures in the low 20’s.

Bike: Up until March of this year I had never been on a tri bike in my life. Things are very different from road bike geometry and saddle sores in this region took on a whole new meaning. Wanting to be a super triathlete I am fully aware that the bike is the longest and possibly the most important part of this race distance. My goal was survive… after getting my legs back into this race, I quickly made up ground. Quickly being my downfall. I was flying up the hills with my heart rate in my throat, cruising past even the PRINCE OF BAHRAIN and his entire triathlon team (I learn now that it was actually his security group). With the TV cameras on the back of motorcycles and photographers everywhere (his photographers) I felt like I was in the Tour de France climbing these “Alps”. 40km of feeling like a million bucks came crashing down quickly at km 60 my legs started to feel heavy. By km 70 my legs were nothing more than heavy limp noodles. I was praying I would be behind someone slow in the no pass zone (last 4km of the race) so I had yet another excuse why my bike was not stellar. I paid the ultimate price coming off the bike, finding it hard to walk let alone run.

Run: The noise from the other participants was that the run was a killer. This was no joke. It was HARD. With pitches you could walk up faster than run, and descents where putting on the breaks was not an option this was by far the hardest 13 miles I have completed to date. No surprise my average pace was well below my race planned pace.

This was the ultimate learning experience. Like throwing a bird out of the nest, I had the tools just haven’t had the opportunity to implement them. I know now that I will need to shave 30min off my time if I want to be in contention for a World Championship Slot for 2015. I now have a great baseline test, so let the work begin. Next A Race is Muskoka 70.3 in September.
I certainly could not have done this without the assistance of Input Output Coaching from Coach Matt Gervais, Nutrition by Infinit Nutrition Canada, and bike assistance from Cycle Culture. 

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