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Muskoka HIM RR

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Introduction / Background:



I’m 52 and this is my second year of competing in Triathlons. Last year I focused on the sprint distance. Had a very enjoyable year and so this year I raced at Columbia (Olympic distance) and decided to try my luck at a nice flat HIM. I chose the Muskoka 70.3.  Well maybe not so flat as you will see ;-).

Unfortunately early in the training plan I suffered an IT band injury. This stopped me running completely for about 4 weeks. With the use of physical therapy, massage, and stretching I was able to slowly build up my running to 70 minutes. I knew this would be an issue on a course like Muskoka and unfortunately that proved correct. But I am getting ahead of myself.  This is a long one so sit back and relax…..



Pre-Race:

 

Long drive from Virginia to Muskoka. Stopped off at Niagara on the Lake on the way up on Thursday night. Friday morning finished the drive up the host hotel, the Deerhurst Resort. Check in went smoothly, unpacked, grabbed some lunch, and headed to registration. Usual process, very well run. great 'goody' bag.



The Race

 

My pre race ‘Breakfast’ was 3 hours before the start my start was a sachet of Perpeteum, which approximately 270 calories.



The Swim (AG 32, 530 OV 41:03)



just prior to the swim I took on board a gel plus some water. The swim is down the hill from the resort in a lake adjacent to the golf course. It was organized into waves; I was in the last wave starting out at 8:30. It is an in water start. The first turn buoy had some contact but really nothing significant. Likewise at the second turn but really the wave start minimized the ‘hurly burly’ of the swim.   I followed my EN rules went as fast as possible while keeping form. If anything I could have pushed harder but wanted to keep something in reserve. 

 



T1 (6:33)



There are helpers at the exit and also strippers to help you out of your suit. I grabbed the suit and headed back up the hill to T1.  Into transition on with helmet, shows and glasses and off I went



The Bike (AG 52 OV 791 4:02:34): - note this is a 94K course – a little long!

 

Duration:            4:04:13 (4:04:34)

Work:                   1699 kJ

TSS:                     233.4 (intensity factor 0.758)

Norm Power:     129

VI:                         1.11



 

 

After having ridden this course in June I knew I was in for a tough ride.   My Joule showed approx. 4800 feet of climbing. Really very few flats so it was hard to settle into a steady rhythm. 



There were two water bottle exchanges (water and Gatorade) on the bike (35K and 65K) which were well staffed and stocked.  I took a hit from my Perpeteum bottle every 15 minutes as well as my water. I did also dip into my caffeine and endurolytes every 30 minutes. 

 

The last 20K were a grind as the ‘rollers’ seemed to come at you nonstop.



My goal watts for the ride 133 watts so I came close ;-)

 



T2 (3:51):



Into T2, walked the bike to the rack, helmet off, shoes off, shoes on, visor on, check nutrition  and good to go. 





The Run (AG 47 OV 710 2:24:40):



Again I knew the run course was going to be hard. As mentioned earlier my ITB meant that  I knew that finishing such a hilly course was going to need some mental toughness.

 

The first 3 miles were almost exactly on pace at 9:04 (target was 9:00).   At that point I asked myself whether I was ready to improve the place.  I tried (!) but this unfortunately coincided with 3 miles of solid climbing and my pace started to slip. Then as I reached the turnaround my IT band decided that it had seen enough. Tightness in my quads followed by searing pain down the outside of my knee. Many of you I’m sure will know the feeling. So that meant that the rest of the run became a somewhat painful run / walk back home. It was disappointing as aerobically I felt fine. However my goal was to finish and the final time was secondary



The run was well  staffed.  There were at least 11 aid stations. Water and Gatorade at every stop, flat Coke at most.  Powergels and pretzels as well.  The volunteers were friendly too.  I went water only from the aid stations  and topped off with my my packet of Cliff Blocks



Conclusion  

OV 756; Time 07:18:38;  AG 50/56



Overall this was a really well run place. Hard to criticize anything from an organization perspective.  It was incredibly well staffed and organized, and the course was beautiful but very testing. 



From a performance perspective I still have much to learn. I was pleased with the swim and the bike and just a little disappointed that the injury bug got me on the run.

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