2013 Mont Tremblant Race Report By Sebastian K.
2013 Ironman Mont Tremblant 70.3 Race Report:
First and foremost, I would like to thank Brenda and Steve Ross for putting together a great lunch and pre-race dinner and the rest of the crew for all your support during the race. You guys are awesome. Ottawa sleeper cell RoCkS!
Hotel: I stayed at le Westin walking distance from the start of the race, and adjacent to the town village where most of the Ironman activities were taking place.
Race Summery: This was a pristine course with a crystal clear water lake, perfect roads on the bike, and a breathtaking run on a forest path. The swim is a U shape out and back in the cleanest lake I’ve had a chance to swim, transitioning into a one-loop bike broken into two segments, a 70K loop right and a 20K loop left transition. There are 4 major mile long climbs last, averaging an approximate 12% gradient. The run course starts through a residential area and then is followed by a forest finishing back into a village with an Ironman raised podium.
Swim: 1.2 mile 38:06 (2:00/100m)
I felt comfortable during the swim being mindful with my body rotation and keeping long and smooth strokes. I counted my strokes to maintain consistency just so I could make sure not to lose my form.
T1 3:48
Our transition area was located approximately 800 yards away from the swim exit guided by a red carpet. After exiting the water I had my wetsuit stripped before making my way to the transition area.
Bike: 56 miles 2:38:28 (21.1 mph)
My focus was to maintain my average watts climbing the hills by deriving a 70-80% range from my FTP (Functional Thresh Hold) then getting into a good rhythm on the flats and always pushing on the down hills. I knew from practicing this course on the Computrainer that I had to get through mile 10 before getting into my rhythm and keep enough fuel in the tank for the final hill which was a 12%-er. I pushed through the first 10 which had 2 short hills then got into my rhythm riding pretty consistently to the last 20K loop back to the transition.
Tri-Geek Stats:
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Avg Power: |
191 W |
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Normalized Power (NP): |
211 W |
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Volatility Intensity (VI): |
1.1 |
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Intensity Factor (IF): |
.86 |
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Training Stress Score (TSS): |
292.3 |
Normally, I would have liked to see the VI closer to 1 but in this case I feel it’s safe to say that MT was a pretty hilly so I’m happy with it being at 1.1.
T2: 2:01
Run: 13.1 miles 1:44:09 (7:57/mile)
I drank perform and coke at alternating aid stations. Each time I needed to take down a GU I then drank water. I kept a slow nice and steady pace since I was afraid of cramping. I mostly enjoyed the scenery running through a very tree filled green forest. The last 3 miles were pretty hilly so I had to be even more cautious. I made it back to town feeling pretty good across the finish line.
Over all time: 5:06:32 came in as 35th place in my age group and 307 overall. I also beat my best time by 17 minutes from last year.
Thanks for your time.
Best,
Sebastian Kouladjian
Comments
SK