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Saturday, July 11, 2009

Am I Ready for Ironman Canada

Seven weeks to go

I'm an analyst by nature. I analyze.

I don't trust my gut or emotions, I trust numbers and facts.

So here it goes: analysis of my Ironman readiness, by the numbers.

Swimming

How far they are making me go: 3800m
How long they give me to do it: 2h20
The Pace: 3:38/100m

I have done 2000m a bunch of times now, including twice in a lake in a wetsuit. In my most recent race, I finished in 47:46, and that included a fairly long run to transition. That works out to 2:24/100m.

Fast? No. But quite a bit faster than I need to be on race day.

The last tri I did had a mass start. Around 500 people, it was a bit hectic. My strategy was to be nearer the back and to the outside - this worked well for me. I will do the same at Ironman Canada.

Strategy for the last few weeks: get out open water swimming at least 2-3 more times.

It's my weakness, no question, and I will absolutely be one of the weaker swimmers out there. But I feel I've done all I can to be ready, that cut-off time seems entirely reasonable.

Biking

How far they are making me go:
180 km
How long they give me to do it: 8h00 (or more if swim is OK)
The Pace: 22.5 km/h

I haven't gone that slow in many years... I don't go that slow on my mountain bike, on gravel and mud roads when the snow is still on the ground.

Confident? I'm downright cocky!

My pace in the 1/2 Iron Swim/Bike race I did last weekend was almost 31 km/h. I did a century ride (160km) in early June that went really well (my third time doing that distance) and have done a bunch of 100km rides as well.

Biking is my strength, and I feel great these days. I can't see anything outside of a mechanical problem standing between me at the cut-off time.

The bigger challenge will be holding back enough to run a marathon... I need to spend the vast majority of the 180k ride feeling comfortable.

Running

How far they are making me go: 42.2k (full marathon)
How long they give me to do it: 6h30 (likely much more)
The Pace: 9:00/km

Based on my actual goals, I should start the run with 8 hours in my pocket, not 6, but let's assume the worst.

Today I did a test: how fast can I walk a kilometer? I wanted to know if the worst case happened, could I get to the finish in time.

The answer: YES. I walked a kilometer at 8:20/km pace. I was walking pretty briskly, but if I can't even walk fast then I don't deserve to be called an Ironman!

Am I Ready?

Yes.

I know it will be hard. I know things beyond my control can turn my months of preparation into a DNF in a hurry - a lot of people who start don't finish, and I'm sure many of them were prepared.

But I am confident I can do this, and can't wait to tri.

8 comments:

E said...

I was just thinking the same thing.. 7 weeks is soo soon! Good luck on race day! I'll be off the back on the swim too, you won't be alone.

Robin said...

Good luck, sounds like you'll do great!

Boris T. said...

Good luck in your last steps of the IMC prep. Looking forward to reading how it went.

Say I can't remember if you're using your current bike (non-tri) for the IMC or getting (have access to) a Tri bike?

jonovision_man said...

Yup, using my current bike, Trek 1200 with clip-on aero bars. I'm really happy with the set-up, it's been comfortable over long distances, so I'm good to go!

I don't mind it so much, and it's a hoot to blast by Cervelo-full-disk-wheels-and-aero-helmet-guy on it. :)

Boris T. said...

lol, glad you enjoy that part.

Say I've been looking into the 1200 and it looks like it is the previous trek model that corresponds to the 1.2 that I have. Have you done anything else to it except for the earo bars to outfit it for tri use?

jonovision_man said...

Clip-on aero bars were the first, but then to get the right position I also needed the Profile Design fast-forward seat post (and I bought their Tri-stryke saddle). It's worked out well.

This is what it looks like:
http://www.marshmallowman2ironman.com/2008/12/my-franken-bike-trek-1200-for.html

And my post about bike fit (includes a great link):
http://www.marshmallowman2ironman.com/2009/01/bike-fit.html

Oh and I also got the rear seat double bottle holders so I can hold more liquid for those 4+ hour rides! :)

Boris T. said...

Thanks for the links, I forgot about those posts.

Just out of curiosity sense you're running the IMC when do the registrations usually open? They seem to sell out very fast.

jonovision_man said...

Registration opens the day after the race. IMC sells out on-site, meaning if you're not actually there, you won't get in...

... except last year, for some reason, they had two extra sets of spots come open weeks later. I think it's because people registered but then didn't follow through. I was lucky enough to snag one.