306 - IRONMAN© Mont Tremblant – Todd Malcolm
September 16, 2019
Terry Wilson
This is an amazing episode with Todd Malcolm. I love what he shares about his race and I would expect nothing less than this type of experience from the Race Director at Mont Tremblant. Truly an amazing race organization up there in Canada and Todd being a coach we talk about the critical eyes on the event and how the race went off without a hitch. Thanks for sharing your experience with the podcast and I look forward to following you in the future!
-
Weather that day: 16-25C
Water: 21C
-
Age Group: M45-49
Height: 5’11”
Weight: 142lbs
Calories per hour: 260
PSI for this course: 90
Bike Elevation Gain: 5500ft
Run Elevation Gain: 876ft
Swim: 1:02:15
T1: 3:40
Bike: 5:43:15
T2: 2:44
Run: 3:36:59
Total Race Time: 10:28:58
Gender Rank: 120
Division Rank: 14
Overall Rank: 143
-
Follow Todd,
IG - @nolimitscoach
FB – facebook.com/nolimitstri
Twitter - @nolimitscoach
Youtube – youtube.com/nolimitscoach
www.nolimitstriathlon.com
www.maptotriathlon.com
-
Sponsors:
movemnetsportsclinic.ca
pushpdr.ca
baseperformance.com
-
Follow Coach Terry:
Instagram: @PerfectRacePodcast
My name is Todd Malcolm and I am Head Coach of No Limits Triathlon. On Aug 18 in Mont Tremblant I took part in my 16th Ironman. This would be my 3rd go at IMMT and I was very curious to see how I would do. My previous attempts at IMMT I have fallen apart on the run. My goal this year was to be solid on the run. In preparation for IMMT I started the year with Boston marathon, then two training camps. One in Mallorca and the second in Hawaii. Both had 70.3 races at the end. These 3 races allowed me to build fitness and confidence leading in the Canadian summer and triathlon season.
Race day was perfect for me. Not too hot or cold. Around 16 degree C in the morning with flat water. My swim was decent with no issues finishing in just over 1:02. My goal was 1:00. IMMT has a rather long run to T1 but I put my head down and was quickly on the bike in 3:40. My goal was 3.5 mins. Once on the bike I strongly focused on nutrition and getting in calories every 30 mins and maintaining power around 180 – 199. I had a NP of 191. The winds picked up on the 2nd loop and my speed dropped and I finished in 5:43. My target was 5:20 – 5:30. I was a bit disappointed but knew that I felt good coming off the bike and this would allow me to run well. My T2 time was 2:44. Goal time 3 mins. So right on track. For the run I wanted to focus on HR and nutrition. I felt that if I could keep my HR sub 160 and fuel every 20-30 min I should be able to have a good run. I stuck fairly close to my goal and finished the run in 3:36. My goal was 3:35. I finished the race in a time of 10:28 and finished in 14 place in the men’s 45-49 group (325). Overall I was 143/2379.
When I look back at my race I can say that I am very pleased with my 2nd fastest ever Ironman. I followed my race plan very closely and this produced a fantastic result. Next up for me is the 70.3 World Champs in Nice, France on Sep 8 2019 and I am super excited.
Thanks for reading!
Todd