Ironman Canada Preview Part 3 - The Run

Transition 2

So you handed off your bike to a smiling volunteer. He is wearing protective gloves, because he knows about the nature calls on the bike. He will take it back to your numbered spot in the bike racks, where you or your loved one (if you are somehow incapacitated) can pick it up later. After several hours of spinning, your feet hit the unforgiving ground and you stagger stiff-legged into transition where another smiling volunteer hands you your bike-to-run transition bag.

Go to the change tent, or find a clear space on the grass, and remove your bike stuff. Another smiling volunteer will likely help you with your run gear, and may even tie your shoes if you are cramping up. Thank him, then stagger to the run start, and remember that there are thousands of screaming spectators outside transition, so you had better look like you feel good.

It's All About The Run

Now the moment of truth. If you mistakenly thought the Ironman triathlon is a bike race, and went too hard, begin your death march now. If you paced yourself properly, knowing that you have to run a fatigued marathon that will likely be the hardest thing you do all year, begin the real race.

Most marathons sensibly start early in the morning to avoid the peak heat of the day. But this is Ironman, and you aren’t sensible, you want a challenge. So here you are after your second-longest ride of the year (because you did an over-distance ride and a couple of 180 km rides in preparation, right?), and you are starting your longest run of the year, while the mercury is climbing. This is what to expect:

As you pass through the run start arch, smile for the cameras, this is one of many photo spots on the course. (You can purchase your pictures tomorrow.) You will run down Lakeshore to the SS Sicamous, then back to Main Street. As your legs switch from cycling to running mode, your breathing will come in gasps, making it feel like your heart rate is maxed out. A quick look at your heart rate monitor will tell you that you are only at 70% of max, but increasing, because you are running too fast due to the adrenaline of downtown Penticton. Ease off, take a time split at the next mile marker, and establish your goal pace.

Above, headed down Main for the first pass down Lakeshore, Ironman Canada 2004.

Along Lakeshore, dozens of people, including loved ones, will tell you how good you look. Good work, you’ve fooled them. Crowds will dwindle as you make your way south down Main, onto South Main then Eastside Road beside Skaha Lake. Savor the tempting smells of barbecue, and refuse the offered beer as you pass through the neighbourhood just south of Skaha’s beaches.

Your pace should be dialled in by now, and you settle into a routine of looking forward to the aid stations every mile. Sponges, water, Gatorade, flat cola, ice, gels, pretzels, fruit, cookies: Anything you need is right there. (And you know what you need because you practiced nutrition while training, right?) Don’t linger too long, slow down just enough to get the Gatorade down your gullet and not the front of your shirt.

Enjoy some solitude as you make your way south on Eastside. There isn’t much shade along here, so if the sun is beating down mercilessly, remember to soak yourself thoroughly at every aid station, and put ice in your hat. That cold trickle down the back of your neck never felt so refreshing.

Above, heading for Okanagan Falls on Eastside Road, Ironman Canada 2004. Yeah, it was hot out there.

As you get closer to Okanagan Falls, there are some hills that will test you. Lean into them, and focus on springing off the balls of your feet. On the downhills, lean forward and make yourself perpendicular to the grade: Most people lean back, and lose time because they are heel-striking, which slows you down and is harder on your legs. Don’t worry, you won’t fall flat in your face. Enjoy the free speed, you earned it on the way up.

Run down into OK Falls and the turnaround near Christie Beach. Pick up your run special needs bag, which contains your chosen treat or inspirational message/photo/trinket. Remember that hill you just came down? Now you get to run up it again. Same rules as before: lean into it. Congratulations, you are over halfway done the marathon. This is where you find out how much your pre-race goals meant to you.

A few more hills and you reach the last third of the run, which is by now mostly flat. Time to dial up the suffering: This is where you can really make up some time, as athletes who went too hard on the bike or at the start of the run, will be fading fast and hanging on for dear life. You only need to hurt for another hour or so. Think of a favourite song, and draw energy from all the spectators.

Main Street is crowded now, it’s a slight downhill so you can really lean into it. Turn left at Westminster, then right on Winnipeg, and head towards the deafening excitement of the finish line, just 100m to your right. But wait, turn left, you still have a 1-mile out-and-back down Lakeshore. This is done to maximize the spectator-friendliness of the finish, and to torture exhausted triathletes. However, it’s all adrenaline from here: Get ready to enjoy one of the most memorable few minutes of your life.

Next: The Finish