Iron History + IMMT Prediction + Keys to success
| Event | Year | Swim | T1 | Bike | T2 | Run | Total | Notes |
|---|---|---|---|---|---|---|---|---|
| Montreal Esprit | 2012 | 1:13:30 | 3:14 | 5:16:47 | 5:19 | 4:18:38 | 10:57:28 | Super fit, started run too fast |
| Montreal Esprit | 2013 | 1:12:45 | 3:09 | 5:17:08 | 5:18 | 4:17:27 | 10:55:47 | Less fit, still started run too fast |
| The Canadian | 2014 | 1:10:57 | 5:12 | 5:47:03 | 3:29 | 4:39:58 | 11:45:58 | Long swim+bike, hot run, started run way too fast |
| Challenge Cedar Point | 2015 | 1:08:31 | 7:56 | 5:35:11 | 2:23 | 4:10:02 | 11:04:05 | Perfect race, faded on run. Long T1. |
| Michigan Titanium | 2017 | 1:08:56 | 1:41 | 5:43:56 | - | - | 06:54:34 | Aquabike only. Would not have been able to run IM marathon at this bike pace though |
| Ironman Mont Tremblant | 2018 | 1:08:00 | 3:00 | 6:00:00 | 3:00 | 4:15:00 | 11:29:00 | "A" race scenario. |
Training has been pretty similar year over year. The 20 weeks prior to 2-week taper for the past few events has been:
| Year | Swim Total | Bike Total | Run Total |
|---|---|---|---|
| 2014 | 109 | 4,232 | 765 |
| 2015 | 125 | 4,258 | 645 |
| 2017 | 164 | 4,470 | 85 |
| 2018 | 120 | 4,531 | 763 |
The biking this year has included better tempo, and more 140k+ rides. The running has also included more 20k+ runs than usual.
Keys to victory:
Taper --> don't go full glutton. easy on the drinking and snacking. respect the taper schedule.
Swim --> slot in with the 1:05ish group, find some feet and take as much free ride as possible.
T1 --> lube up ankles and wrists well for easy wetsuit strip, don't dilly-dally.
Bike --> respect the power, race your own race, don't get caught up leapfrogging, don't draft.
T2 --> keep calm, full change into running gear
Run --> easy on the first hills, stay conservative, 5:40 pace, don't walk the aid stations, don't give up, stay close to positive energy people.
