Support:
Mississauga Triathlon Club:
Swim coaches JJ Neely and Stewart Mackie,
Spin Coaches John Boffin, Steve Harrigan,
Core: Dalia Chan & John
Lane 5: Trudy, Gary, Anne, Sylester, Kyla, Sara, Marie
Many others
Anne Tillman Graham: Taught us the ropes of entering the Lake Placid Ironman, found training venues and the driving force in many people's Ironman dreams.
Trudy Deumer: Coach and training partner.
The World Wide Web for logging training, training programs and all sorts of inspiration.
Gear:
Swim:
2 pairs of googles
2 pairs swim trunks
1 used sleeveless Zoot wetsuit
Silcone ear plugs
Swim fins
Paddles
Flotation Board
Silicone swim cap
Bike:
Scott Time Trial Hydroformed Aluminum Bike
Kravic Extra Lite Wheels and cassette 23 to 12
Lazer Helmet (left my old helmet in Cuba.)
Carnac NS7 shoes (Duct tape on lower front edge as wear strip)
Sugoi bike shorts, 2 pair of bib shorts
Booties
3 pairs of Look shoe cleats
Arm warmers
3 pairs of gloves
Sun glasses
6 tires
8 tubes
6 CO2 cartridges
Bottle carriers
Bento Box andTool Box
Run:
3 pair of Asic Nimbus models 7, 9 & 10, 175 miles on each
2 pairs of Mizuno Air Creation 10. One pair wore out at 130 miles. New pair to race in.
Marathon skirt with Cath & Bonnie pictures
Baggy shorts
Headsweat hat
1 & 2 bottle running belts
Orthotic Insoles
Assorted elastic knee supports
Nutrition:
Week before race: Reduced fruit intact 5 days before. Switched to pasta diet though the occasional burger especially in the last 2 days. Put salt on my food for a change.
Pre-race : 1 Ensure Calorie Plus, 1 Regular Ensure, 1 Oat Meal Replacement about 900 kcal. 1 Advil for cold.
Bike: 6 Chocolate Cookies, 2 banana pieces, 5 bottles on Eload or Gatorade and water. 2 Advil and 7 salt or Eload pills. About 2000 kcal
Run : 6 Power Gels, 300 ml Gatorade, 300 ml Cola, 800 ml Water, 4 orange slices, 4 banana parts. About 1200 kcal.
HR Monitor indicated 8220 kcal burned. Consumed about 4100 kcal ~ 275 kcal/hour While racing - 3200 kcal ~ 220 kcal/hour
Post Race: Two Root Beers, 1 beer and pizza. Ate more beef protein than typical the week after the race but less calories and returned to standard diet with fruit.
Medical
15 Massages
12 Laser Treatments Right Knee
Below is a summary of Silence Beckons training, Data generated from Attack Point
In the 56 days ending 2008-11-14: Fall Standard Program
| | activity | # | time | Average per week | Total km |
| |||
|
| Swimming | 13 | 16:55:00 | 4.8 km | | | 33.65 | | |
|
| Cycling | 9 | 10:52:30 | 39.4 km | | | 276.1 | | |
|
| Weights | 9 | 9:05:00 | 1:16 | | | | | |
|
| Orienteering | 7 | 8:28:21 | 4.3 km | | | 30.4 | | |
|
| Adventure Racing | 1 | 6:30:00 | 4 km | | | 28.0 | | |
|
| Hockey | 12 | 5:50:00 | 0:50 | | | | | |
|
| Running | 8 | 5:44:20 | 6.9 km | | | 48.11 | | |
|
| Elliptical | 6 | 1:21:00 | .9 km | | | 6.36 | | |
|
| Core | 4 | 0:30 | | | | | | |
|
| Baseball | 1 | 0:30 | | | | | | |
| | Total | 78 | 67:41:11 | 60.4 km (9.6 hours) | | | 422.61 | | |
In the 154 days ending 2009-04-18: Preseason Ironman Buildup
| | activity | # | time | Average per Week | Total km |
| ||
|
| Cycling | 51 | 73:40:30 | 92.5 km | | 2035.72 | | |
|
| Swimming | 50 | 61:55:00 | 7.5 km | | 165.6 | | |
|
| Running | 40 | 40:03:33 | 16.1 km | | 354.23 | | |
|
| Orienteering | 13 | 14:09:15 | 3.5 km | | 76.54 | | |
|
| Hockey | 26 | 12:50:00 | 0:35 | | | | |
|
| Adventure Racing | 2 | 10:38:29 | 2 km | | 43.5 | | |
|
| Weights | 7 | 7:35:00 | 1:05 | | | | |
|
| Core | 8 | 6:30:00 | 0:20 | | | | |
|
| Elliptical | 4 | 3:00:00 | 0:08 | | 15.75 | | |
| | Total | 203 | 230:56:47 | 122 km (10.5 hours) | | 2691.33 | | |
In the 84 days ending 2009-07-11: Competitive Ironman Season Build-up to the Race
| | activity | # | time | Average per Week | Total km |
| |||
|
| Cycling | 33 | 87:37:00 | 173.5 km | | 2082.17 | | ||
|
| Running | 37 | 53:47:00 | 39.2 km | | 470.32 | | ||
|
| Swimming | 27 | 31:30:00 | 6 km | | 71.7 | | ||
|
| Hockey | 9 | 4:25:00 | 0:22 | | | | ||
|
| Orienteering | 4 | 3:45:30 | .9 | | 11.05 | | ||
|
| Baseball | 5 | 50:00 | 0:04 | | | | ||
|
| Core | 4 | 40:00 | 0:03 | | | | ||
| | Total | 121 | 182:54:30 | 219.5 km(15.2 hours) | | 2635.23 | | ||
In the 14 days ending 2009-07-25: Taper
| | activity | # | time | Average per Week | Total km | ||||
|
| Cycling | 5 | 6:49:00 | 76 km | | 152.1 | | ||
|
| Running | 7 | 5:11:00 | 25 km | | 51.5 | | ||
|
| Swimming | 4 | 4:09:00 | 4.6 km | | 9.3 | | ||
|
| Hockey | 1 | 30:00 | 0:15 | | | | ||
|
| Baseball | 1 | 10:00 | 0:05 | | | | ||
| | Total | 18 | 16:49:00 | 106.5 km (8.3 hours) | | 212.9 | | ||
