Ironman Mont Tremblant

Monday, July 25, 2011


One of the things I've begun to figure out for a 13 hour Ironman finish, about 40-50% of that time would be spent on the bike.  I remember talking to Scobie about how my two hour bike rides would morph into four hour rides and then six hour rides.  Not a chance I told him.  I'm perfectly fine riding for two hours but as my races have moved from Olympic distance to 70.3 to Ironman next year, I'm a woefully weak rider.  With that in mind, as I head into the last (and my first), triathlon of the year, Muskoka 70.3, I need to build up my bike.  I thought with my new bike, I'd be faster but at Peterborough, my bike time was almost the same as last year Muksoka (minus the flat).  Well, at least I look faster on the new bike.

So on Saturday, with the humidity lower than the last couple of days, I decided to move my ride from a 3.5 to a four hour ride, with the intention of getting up to five hour rides by the end of August.  One of the biggest problem I've had is the nutrition so I took coach's advice and tried some Hammer Perpetuem. I mixed two bottles with two scoops each for 200 calories per bottle.  I also brought some GU Chomps and GU Gels and three salt pills in a salt stick.  The weather was about 22 degrees but the humidity made if feel like 29 degrees Celsius when I left the house at 5:45 am.  It was nice and cool but warmed up with sunrise.  All in all, there is nothing to write about other than:
a)  my nutrition was better but still needs adjusting.  I need about 300 calories per hour.  Today was about 200 calories per hour
b)  three salt pills are not enough for a four hour ride even though it wasn't hot.  I need to figure out how to carry more
c)  it sure is boring riding by yourself for four hours.  I can't wait for those seven hour rides
This morning, the weatherman was actually right and I woke up for thunder and lightening so I rode inside on the trainer for 65 minutes.  It was dreadful and I struggled to finish.  I compared the power tap numbers with an outdoor ride and what a difference.  All the numbers from riding indoors were lower by about 30%.  What a difference

Finally, congrats to all those who raced IMLP yesterday.  Looks like it turned out to a nice day. 


  1. The famous line that gets tossed around is, "Its not the bike, it's the motor".

    You can only buy so much speed. This is the first year I have ridden these distances. As long as you pace yourself for the first few to get the body used to it I think you will be fine ramping up your biking.

    We have been regularly adding on 1-2hrs on our long rides to get 100 mile rides every couple weeks. Find a group with people at your speed, makes the rides go MUCH faster.

    Keep up the good work!

  2. I don't think you are alone in your biking experiences, Peter. The powertap numbers are interesting though - I use a CT inside, nothing outside so I can't compare, but it sounds like you wimped out indoors, if the numbers are accurate. I'm kidding of course with that jab, but I guess when you are outside, you have no choice but to power up that hill or fall over sideways...obviously different inside.

    I've had saddle issues up until I changed 2 weeks ago and it has made a world of difference. I did one 5 hour ride on the old saddle that made me want to give my bike away to anyone who asked. Was miserable. I am not a strong rider so I know you can ramp up your mileage with ease.

    Agree on the loneliness in the wee hours...I try not to ride or run at that time as I find it a lot tougher with no one to gawk at.

  3. I say the motor is KEY. Get strong by doing hill repeats or riding with faster people (I have to do hill repeats, I don't have any people). I do all of my training alone, so I understand loneliness in training for sure.

    I like my Cobb seat.

    I like Hammer Perpetum, but don't let it get warm or else it spoils and is GROSS.

  4. Just found your blog! Love it! We must be alike somehow because I have the Foghorn Leghorn countdown clock too!!! :)

  5. Ok, now I just feel guilty for not riding with you on Saturday. Geeezz....


  6. Hey it takes time in the saddle to get faster. Thats a radically different position that you're sitting in on the tri bike so you'll need to get used to it. Also get a proper fit to make sure you have the chance to generate a good amount of power.

    That bike is damn fast. It CAN do it! :)