Ironman Los Cabos

I am an Ironman!

Play this song as you read the race report to get the real race experience as they played it on repeat race morning!  

First off everything that people say about how hard and epic Ironman is 100% true and to quote the Gringo Gassete Newspaper "That's a long ass way". (March edition)

Pre Race

Leading up to the race training went really well.  I put a lot of the lessons I learned from 2012 into practice.  I think the biggest difference was following the training program and not trying to do more or less.  Just get it done.  As the saying going "If at first you fail, trying doing what your coach told you the first time".  I did a lot of Indoor riding and coaching spin classes.  The positive vibe from the group is incredible.  I can't say thank you enough to everyone who was a part of it. I rode a few indoor sessions on my own as per the photo below.  I was also able to get out for a few longer outdoor rides for 3-4 hours and a tempo session for a total of 4 outdoor rides before race day. Two weeks before race day I started the taper and I felt fit for a 70.3 but really had no idea if I was prepared for an Ironman. A freaking IRONMAN! The unknown of doing my first Ironman really stressed me out.  What does it feel to get off the bike? What does the back half of the marathon feel like? How easy is too fast? How many times will I have to pee?  What does coke taste like after 10 litres of sugary beverages?  Where should I get my Tattoo? (kidding)

The latest bike technology Dura-Ace equipped?

Race

I went into the race with the game plan to just get it done, go my pace and make sure I ran a good back half of the marathon. The whole purpose of the race was to feel out the distance in preparation for Challenge Penticton this summer.  This way when some of my buddies from high school are watching and yell "Now's the time to dig deep" I can confident tell myself "Nope, we are only 2k into the marathon still plenty of time to get ugly".  

Swim

While running a week before the race I saw Tom Evans out running and picked his brain on all things Ironman. (This is the benefit of living in Penticton, no matter how fast you go, there is always another guy in your neighborhood that has gone faster) Tom's Advice was that "2 minutes slower in the swim equals 12 minutes faster on the run".  He echoed what Kevin had told me and said that "whatever you do in the first bit of the swim sets the tone for the rest of the day, if you go anaerobic in the swim it is hard to back off".  I took this approach knowing I could easily swim in the chase pack.  On the start line I was super chill. They were pumping some heavy techno and saying something in Spanish that I think roughly translated to "Let's hear it for all the Canadians in the Field. Can you Dig it!" The gun went off and it may have been the multiple Reggae remixes of Adele’s Set Fire to the Rain they pumped in warmup, or just the Ironman excitement but I went out a touch harder than I had planned.  I tried to stay latched on the back of the front pack for the first 800m, realized this wasn’t the purpose of the day, did a few backstrokes and settled in to the chase pack.  I swam in the back of the group for the rest of the swim, which due to the current on the way home felt like eternity.   During T2 I learned from my last Mexican racing adventure and took the time to spray sunscreen on my pasty body (see photo below).  The Russian guy in my swim pack, whose skin tone looked like he had been doing some heavy indoor training as well, evidently did not stop for sunscreen judging by the purple hue of his skin after the race.  His deep red arms blinding white torso made him look like an Austrian flag after the race. 

Mazatlan 2008 Sunburn

Bike

Bad-Ass Shimano Wheels

I hoped on my bike climbed through what was apparently Jennifer Aniston's neighborhood and got on to the Mexican highway.  Coming into the race I thought that the roads would be full of ruts and craters, but was thrilled to see that we were on a beautifully paved highway for the entire race!  I stuck to my plan of riding my own watts and letting the other guys ride up the road. Looking back I was proud of riding alone especially after reading this from famed triathlon coach Brett Sutton describing the bike course in Cabo: “the downhills were long and not steep so a one man hammering was no match for the on-coming groups of riders especially when the groups had bike monsters in them.” I wanted to make sure I rode my pace, so I just hunkered down in the aerobars and put my nose to the wind for the duration of the race. I felt great riding at my planned watts, though the unknown of how does one feel in the last hour of an Ironman was weighing heavily on my mind.  At around the 130k mark there was a tent set up with people watching and blaring music "You make me feel like....I've been locked out of heaven... For too Long ohhhh ong".  They sparked some positive energy and got me feeling awesome. There may have been some dancing…and singing. After the last turnaround by the airport there was a 10km section into a strong headwind.  At that point in the race the aero position felt all kinds of uncomfortable to maintain, and I have never been so happy for a hill just so I could sit up.  After the race my forearms had huge lumps from the aerobars that made it look like I had gone five round Jon Jones or GSP.   

Run

Rocking the Ryders Via

I found out what it feels like to run off the bike in an Ironman, it feels like you have over-biked a Half Ironman.  Coming from the Penticton winter I knew staying cool would be especially important given the 30+ degree heat. They were handing out 500ml bags of water that you rip open with your teeth.  I grabbed as many as I could and dumped them all over myself.  I figure I must have grabbed at least 100 bags by the time it was all said and done.  I also rocked an Asics French Foreign Legion style hat. As goofy as I looked during the race I looked even stranger trying it out in Penticton with temperatures close to freezing. I ran in the Asics Fuji Racer and wore socks and was thrilled to not have any issues with blisters the entire race.  The run course was three laps and the last 2 miles included a cruel double out and back section before you headed to the finish.  On this section I saw Maik Twelsiak up the road and thought I might be able to put in a strong finish to catch him.  I made the pass with only about 600m to go and the thrill of moving into 4th and finishing my first Ironman had me super excited and jacked up when I crossed that finish line.  I found out what that back half or the marathon feels like.  It was pure suffering for about 25k.  Not running fast just suffering.  With about 10k to go I had to keep telling myself, "Whatever you do, don't walk, just keep running".

Post-race

The post-race euphoria lasted about 10 minutes and then it hit me.  I felt like death, I thought for sure I was going to throw up or pass out.  I jumped in the cold tub, and laid down on the ground for a while and questioned whether I would want to do another Ironman.  It’s amazing how short your memory is as about a few hours after the race you think, That wasn’t so bad.  When you wake up the next morning, Sign me up!! Let’s do that again!  The post-race massage was amazing! It was about an hour long and two girls massaged you at the same time.  You would have to pay a lot of money for that at the topless sports bar across the street from our Condo!  

The next day I woke up feeling surprisingly good. We spent a lot of time walking around, going to the beach, and eating. I hoped on the bike for 30 minutes just to flush out my legs. By Tuesday I was on a flight back to Canada because if I had stayed in Mexico any longer I would have gone soft. And I missed my girlfriend Sophia and our dog Oslo (sometimes it’s her dog, sometimes it’s ours…depends if he’s dug a hole in the yard or not). I went for my first run on Wednesday and felt great. With the advice of Kevin, I’m keeping things light and easy for the next few weeks; doing one or two things a day for about an hour. I’m also getting everything done that I said, “I’ll do that after the Ironman.”

Overall I had an awesome experience and was thrilled to finish in 4th place in 8:37. More importantly I am glad I was able to stick to the plan and have an enjoyable first Ironman. I am so stoked on the distance and excited to do another one. It’s fair to say I’m hooked.

Oslo and I on the ride home from the Airport

Here’s what I ate during the day:

Breakfast
2 Vanilla Crisp PowerBars
3 Packs of maple brown Sugar instant Oatmeal
1 bottle PowerBar Perform

45 minutes before
1 bottle Powerbar perform with 1 heaping scoop of Pre-race energy drink

Bike
3 Bottles of Ironman Perform
3 Powergels
2 bottles of Water
6 Bottles of on-course Gatorade

Run

4 Powergels + water to wash down gels
Gatorade and or Coke at every aid station = A LOT!

Post-Race

Topingless pizza and delicious Tacos (Beef, Shrimp, Chicken...)

Thanks to Orbea, Orca, Shimano, Pro, Powerbar,The Bike Barn, Kevin Cutjar, Ryders Eyewear, Asics, EVOC, and everyone else who has helped me have the opportunity to compete. Flying West Jet with the EVOC Bike Bag I only had to pay a $20 bike fee each way! 

I’ll finish with a Cabo Legend.  The 5^th Beatle himself Mr Gordo Lele:

Interview with No Limits Triathlon

Here is a interview I did with Todd Malcolm of the Edmonton based No Limits Triathlon. 

http://nolimitstriathlon.com/2013/02/04/coach-todd-interviews-jeff-symonds/

Todd also made up a good video from the Great White North Triathlon which has got me pumped up for the racing season.

Todd said I reminded him of Peter Reid, which is pretty much the biggest compliment you can get in our sport.  Thanks! 

Penticton Indoor Triathlon

Here's a video Sophia and I made from the Indoor Triathlon.  Everyone had a blast, from first time triathletes to seasoned Ultraman veterans.  The 15min swim, 30 min bike, 20 min run format did a great job of tearing down the fear of completing a triathlon.  It was all what you personally could do and everyone finished at the same time.  It was a great way to get people stoked on the sport and pumped up for the summer racing.  The post race buffet and draw prizes were amazing! The food and draw prizes alone were worth as much as the $52 entry fee!  Should be bigger and better next year.  Come check it out or start one in your community! 

Challenge Penticton - Let's Do This!

I am thrilled to announce that I will be racing the inaugural Challenge Penticton this year!  It was a really tough decision as it means that I will be unable to compete at Vegas for the Ironman 70.3 World Championships, however the opportunity to race in my hometown and help build the race was too much to turn down.  I can't say enough about how fortunate I am to have grown up since preschool in the home of Canada's best triathlon and a town that really is the Heart and Soul of Triathlon in Canada.  The influence of the race on my life and more so the people that it has attracted, is massive.  I have met a ton of amazing people and I owe %100 of my success to them.  It was an amazing feeling to see so many of those people at the Open House when my decision to race was formally announced.

 The race has a huge impact on the local economy, but most importantly the race brings thousands of outstanding role model to our community every year.  The race really showcases that if you believe in yourself and work hard enough you can achieve anything.  It empowers not just the finishers but those that support the race and see first hand the courage and determination that the athletes who finish between 8-17+ hours exemplify.  The event has inspired me to pursue my dreams and I am going to do everything I can to make sure the race in Penticton is a huge success.  I want to make sure everyone in Penticton continues to be inspired the way I have every year during the last weekend in August. 

Austin 70.3 and Beyond

The last time I raced Austin, temperatures were north of 30 for the run and I and it hit me like a freight train with around 5k to go.  This time around the weather was the complete opposite with the temperature at a chilly 5.5 degrees when we headed out on the bike.  I picked up a long sleeve compression shirt from WalMart on the way home from the pro meeting.  This may have been the best $13.95 I have ever spent.  I wore the shirt under my wetsuit and although it felt a little heavy in the swim,  I passed about 5 people in transition and was definitely glad I had it during the early stages of the bike.  Some of the other guys that I passed looked completely frozen.  I used not only the shirt, but also my Canadian winter training as a source of confidence and rode harder and more watts that I have before to have the second fastest ride of the day.  In the end I over biked a bit and paid for it on the run, but I took a risk and built some confidence and finished a solid fourth in a tough field on a gnarly day.  I am confident next time I'll be able to ride that pace and stick the run afterwards. 

1. Andy Potts (USA) 3:51:29
2. TJ Tollakson (USA) 3:52:07
3. Chris McCormack (AUS) 3:55:24
4. Jeff Symonds (CAN) 3:56:29
5. Brandon Marsh (USA) 4:01:50

I can't say thank you enough to Jack and Kat for giving me a place to stay down in Austin.  I had an awesome time and am looking forward to coming back next year. 

Thanks to Orbea, Orca, Shimano, Pro, The Bike Barn, Endurance Planner, Ryders Eyewear, Adidas, EVOC and everyone else who has helped me have the opportunity to compete.

Winter has hit back here in Canada and that means the start of the spinning season.  I am thrilled to be back coaching workouts with the Impact Multisport crew.  The spin classes are a great source of positive energy from the otherwise dry activity of riding the wind trainer.   My brother, Mike, has signed up for the first time so that adds a new element of fun. I picked up a copy of the Feed Zone Cookbook while down in Austin and have been working my way through a lot of the recipes.  My diet and cooking skills has always been somewhat lacking and I think refining it will have a huge impact on how I feel and ultimately how I perform race day.  If nothing else it's going to taste damn good. 

BMO Okanagan Marathon - Half Marathon

Let's cut straight to the good stuff.  This is Oslo.  Sophia and I picked him up yesterday while in Kelowna.  He is a Border Collie / Great Pyrenees Cross.  As the girls selling girl guide cookies said yesterday, "He is Adorable!".  Now on to the race talk. 



I had a great time running the half at the BMO Okanagan Marathon yesterday.  The race is a great event that has over 3000 athletes over the course of two days. The Half Marathon alone has 1700 people in it.  I felt great and was able to cruise to the win in 1:13.  Not the fastest I have gone, but effort wise I though it would have been a 1:16 so that is awesome heading into Rev3 South Carolina next weekend.   There has been a lot of talk about Kelowna's lack of volunteers as a pitfall to the cities Ironman Canada bid, yesterday however Kelowna stepped it up and had a great crew of volunteers!  It was way better than previous years of this race.  As a Pentictonite I am stoked on the Challenge,  however as a triathlete and a triathlon fan it was awesome to see the town buzzing over the Marathon and potential Ironman.  It was blasted all over the radio and you could hear everyone talking about it.  From a business point of view I am not sure how it is all going to work out, but I think that the competition between Challenge and Ironman (wherever in Canada might be) is going to have a huge benefit for the athletes and increase the profile of our sport and most importantly increase participation of our sport throughout the Okanagan and the Province.  Getting people inspired and involved in the triathlon lifestyle is really what it is all about.

Big thanks to Podium Imports Shimano Cycling Orbea The Bike Barn Ryders Eyewear Endurance Planner EVOC adidas Planet Foods PRO Bike Gear and everyone who makes this all possible!

Sooke International Triathlon

I am going to be on TSN at 9pm tonight as part of the Sooke International Triathlon. Check it out! Big thanks to Podium Imports Shimano Cycling Orbea The Bike Barn Ryders Eyewear Endurance Planner EVOC adidas Planet Foods PRO Bike Gear and everyone else who has helped me on the way!

TSN and TSN2 will be broadcasting the Subaru Sooke Triathlon at the following times (PST):

• Tuesday September 25th, 9pm (TSN)
• Thursday September 27th, 11am (TSN)
• Thursday September 27th, 5pm (TSN 2)
• Sunday September 30th, 3pm (TSN 2)