Race Reports

Ironman Canada Ottawa 2025 Race Report

Sunday August 3, 2025

It was a hot, hazy, yet fun day for the inaugural IRONMAN Canada-Ottawa triathlon in the nation’s capital. What a truly special and scenic  race this was. Usually these full distance events are in “resort towns”, and not in the downtown core of a big city. This was right smack in the streets along iconic buildings such as Parliament Hill, House of Commons, National Art Gallery, Chateau Laurier, and many more. It now the only full distance race in Canada! 

I went into this Ironman pretty fresh. I did not do any 70.3s this year, and only one Olympic distance race a few months prior. As I’ve done a handful of these fulls before, I was still hoping to sub-12 hour this one, but that did not happen. There is still a lot to learn and much to improve on. But I am just glad to get through the long day and am now a 5-time Ironman! 

Video Recap: 

Final time: 13:20:31

Sportstats: https://sportstats.one/event/ironman-canada-ottawa/leaderboard/143992

Swim 3.8km – 1:38:39 (2:33/100m)

I woke up at 3AM, ate my breakfast oats and headed out of my hotel, the Fairmount Chateau Laurier. This is a two transition course, so we had to get to Confederation Park and onto shuttles, which took us to the swim start at Britannia Beach. 

The swim is a one-loop design (originally it was supposed be two-loops, but was changed about two months prior). The water was pretty warm, however for the first half, we were against a chop. I was actually calm and collected in my wetsuit and went at my usual sustainable effort pace. There was a surprise to everyone in the middle of the Ottawa River in the form of a random rocky sandbank. I saw athletes just standing up. Apparently the organizers didn’t realize this was there. 

It was slightly eerie that when I sighted, I noticed that the sun was just a faded orange circle in the sky covered by haze. And to the race’s credit, we did get an air pollution alert the night prior. 

My usual swim time for an ironman is about 1:30 hours, so this ended up being about 8 minutes longer with the upstream current and chop. 

About a month ago I did the Welland Olympic distance triathlon, and that was my best race open water swim, there is no way I could lose 20 seconds per 100 meters in that short a time. So I will just continue to keep at my swim training.

Bike 180km – 6:24:05 (27.5kph) 

This bike course took us out of Britannia Beach and onto a pretty thrilling three-laps loop of 60km each. We rode through the main key streets of Ottawa, and out to some forested and short highway sections. The roads were either in fantastic or terrible condition. Especially the sections in the downtown core where roads got narrow and there was some strategic no-passing zones. I heard that quite a few people lost their water bottles on the bad roads too. 

My first lap was pretty great. I had strong power and energy. But as the day went on, it got hotter and hotter, and the gusts of wind of up to 30kph picked up quite a bit. 

It was the first time ever I had to stop at least 3 times at an aid station to actually remove my helmet and pour water into it and onto my head. In the future, I need to use a more ventilated helmet for these hot races. I also need to fully revamp my nutrition plan, as I was very bloated by the end of the bike. 

My third lap was the weakest due to the heat, slight dizziness, and wind. Maybe the air quality actually did take a toll on me as well. 

While I am improving my time in aero position in training, I definitely need to develop more confidence when the adrenaline is high in a race and hold that for significantly longer. Maybe rollers will help in the off-season.

Run 42.2km – 5:02:23 (7:09min/km) 

As usual, I am always looking forward to being on my feet for a run. However, this was probably the worst I’ve felt starting an IM run. I’ve had great open marathons, and 70.3 runs, but I have yet to crack the full Ironman marathon. Not even close. I really want to figure this out and reach my full potential, and I have not been able to express that yet. 

With that said, the run course was very spectator friendly, and that definitely helped keep the energy and motivation alive. The first half I was running super slow or walking, even between aid stations. My nutrition would just not settle. After the first 10km I decided to just take salt tablets and coke from the aid stations. This actually seemed to help my stomach a lot, and was able to start kind of running better again. 

In previous races, I used the Omius headband. This is a product that has space age material that helps keep your forehead cool. For this race, I anticipated the heat, and got the baseball cap version. This helped a lot as I could now put ice cubes in it and keep them on my head. 

I saw quite a few triathletes passed out on the ground, which was very concerning. The air pollution from the Ontario wild forest fires must have done a lot of damage to athletes that day. 

Also, while not hilly, this course was not flat advertised. Especially the final 2km where we had to run up hill along the canal and behind the Chateau Laurier. That was super tough! 

One of the most amazing things about the day was when I came across Jessie. She is a blind PC/ID Open Division (Physically Challenged/Intellectual Disability Open Division athlete. It was one of the most incredible things l’ve witnessed! She had a guide on tandem with her through the swim, and the bike, but couldn’t complete the run. Two other participants helped her continue. It was so challenging to just run a marathon, but doing it blind not being able to mentally prepare for the road and terrain ahead is next level grit! 

Overall, even though it wasn’t the race that I wanted to have, I still had a blast. I questioned my life decisions many many times, and wanted to quit on the run a few times, but getting the opportunity to race with so many good friends, meet new people from all over the world, is always worth it. It’s always nice to know that I participated in the 1st edition of these hope to be stable in the Ironman circuit. 

On the bright side, I finally got to finish one of these Ironman races in daylight! 

I am so very grateful that my parents got to come with me and got to see me cross that finish line at a big race again.

I also thank my wife Jenna for putting up with me in all this training!

Thank you so much to my coach Miranda Tomenson for helping me complete five Ironmans in the four years we’ve been working together.

And a BIG thanks to all the volunteers, police officers, spectators, race organizers, and city of Ottawa for making this inaugural Ironman a true spectacle!

2025/08/06
899
Race Reports

Ironman California 2024 Race Report

Date: September 27, 2024
Location: Sacramento

What a race! Ironman California was a thrilling challenge, with headwinds on the bike and a rocky start to the run. While I didn’t quite achieve my sub-12 hour goal, I came close with a time of 12:12. Each course brings its own set of challenges, and this one was no exception. It was humbling, yet rewarding—I made great new friends and came away with a shiny new personal best!

Finish time: 12:12.00 

Swim (3.8km) – 1:00:55 (1:34/100m)


We dove into chilly 15.5°C water, which felt just right in a wetsuit! The American River greeted us with clear waters, but things got murky as we merged into the Sacramento River. Many athletes struggled at the tricky red turn buoy, but I anticipated the challenge and navigated it like a pro. My decision to wear clear goggles paid off; sighting was a breeze! Oddly, my watch didn’t track the swim—GPS gremlins, perhaps? At least I got a taste of elite-level pacing; now I just need to master it in calmer waters!

Bike (180km) – 6:08:24 (29.3 kph)


True to its reputation, the bike course was flat but filled with fierce winds! The first loop was manageable with a 6mph headwind, and I cruised through in 2:50. But the second loop? Oof! Winds ramped up to 15-20mph, and I felt every bit of resistance. Plus, I hit two segments of bumpy roads that shook me to my core. I wrapped up the ride in decent time but need to improve my efficiency at aid stations. Sub-6 hours is in my sights!

Run (42.2km) – 4:45:32


Ah, the run—my favorite part! Or so I thought. Off the bike, something felt off. I started strong, holding a pace that could have gotten me under 12 hours, but halfway through, I hit a wall. It was a death march moment, and I watched as runners passed by. But just when I thought all was lost, my legs revived around the 30km mark! I found my groove again and salvaged the marathon. If it weren’t for that mid-run walk, I might’ve finished closer to 4:30 and hit my sub-12 goal. So close!

Overall, IM California might look “easy” on paper with its downhill swim and flat course, but let me tell you—there’s no such thing as an “easy Ironman.” Each race has its unique hurdles, and this one taught me a lot.

And that’s a wrap on my 2024 season! It’s been a whirlwind of two full Ironmans, two 70.3s, and a sprint, all resulting in personal bests across the board. Success!

Looking ahead to next year, I’m zeroing in on Ironman Canada-Ottawa on August 3, 2025, with my coach crafting a focused training plan. This fall, winter, and spring, I’ll hone my swim technique and tackle mountain biking for better bike handling.

A huge shoutout to my amazing wife, family, friends, and coach Miranda for your unwavering support! Here’s to more adventures in the future!

Video Recap:

2024/11/03
1907
Race Reports

Ironman 70.3 New York 2024 Race Report

What a race! The Ironman 70.3 New York offered an incredible course layout, top-notch production, and some weather conditions that really tested our grit.

This was my first 70.3 race outside Canada, and I was excited to find an early fall event relatively close to home. Having completed Barrelman twice, I was looking for a new challenge when my friend Sonia suggested this race. It would be her first 70.3, so it was the perfect opportunity to support her while getting my own race under my belt. Fun fact: Sonia and I met back in 2017 at the Running Room’s Wednesday night run club, so racing a triathlon together felt like a full-circle moment!

After a ten-hour drive from the Greater Toronto Area to Jones Beach, we settled into a cozy Airbnb. Carb-loading? We nailed it with pancakes and pizza at some charming retro diners!

Kudos to Corey, the race director, and his team for organizing such a stellar event. I’ve participated in regional championship full-distance Ironman races, and I was genuinely impressed by the quality of this 70.3. Everything from ample parking to great merchandise and a well-organized transition area gave it a big event vibe. I wouldn’t be surprised if this race becomes a pro event in the future!

This season has been a whirlwind—Ironman Texas in April, Muskoka 70.3 in July, and Barrie Sprint in August. With my sights set on another full-distance Ironman in California at the end of October, I felt that a solid 70.3 would be a perfect fitness test.

On to the NY70.3!

SportsStats

I finished with a personal best of 5:26:48! That’s almost a 20-minute improvement over my previous best (excluding Barrelman’s unique course length). The course itself was well laid out and flat, but the weather posed a true challenge. While it was significantly better than last year’s inaugural event (which saw a shortened swim), we had rain and wind from start to finish. Fun fact: this was the first year the entire 70.3 distance was completed!

Swim: 44:44 mins (2:18/100m)

The waters of Zach’s Bay were choppy and dark. We were told we’d be swimming “uphill” out but getting a nice assist on the way back. My swim started well, but at around 300m, another swimmer accidentally kicked me in the chin just as a wave of water crashed into my mouth! Cue the panic! I had flashbacks of my DNF at Ironman Florida in 2021. Fortunately, a nearby kayak came to my rescue. After a brief moment to gather myself—reminding myself, “I’m a three-time Ironman; I can do this!”—I got back to swimming. Surprisingly, my sighting was solid, and I finished in my usual time. While I still have room for improvement, I didn’t lose a ton of time in the first leg.

Bike: 2:44 hours (33 kph)

The 2-loop bike course was fantastic! We enjoyed a completely traffic-free highway with three lanes in each direction for most of the race. The roads were smooth, and everything was well-organized—no complaints here! Just a heads-up: there’s a tricky 2-mile stretch of concrete with expansion joints, so pick your lane wisely and avoid getting your wheel caught!

The rain made everyone cautious, and we faced strong crosswinds (thankfully not the brutal headwinds I encountered in Texas). The winds were most noticeable in the open areas and on the bridges near the beach. I saw several crashes and flats, and I hope everyone is okay!

As a weaker swimmer, I spent the first 40 minutes battling through the crowd, but by the end of the bike, I had moved from 1394th out of the swim to 644th!

Run: 1:48 hours (5:10 min/km)

As someone who loves the run segment in triathlons, I was thrilled to tackle the flat 2-loop run along the beach and boardwalk. I started strong, hitting a 4:50/km pace for the first 5k, but the return leg brought a fierce headwind that required more effort. I remembered my coach Miranda’s advice to aim for a 5:30/km pace to avoid overdoing it before Ironman California in just four weeks. I managed to hold strong against the wind and was very satisfied with my performance at Jones Beach.

Overall

I was thrilled with my experience at NY70.3, especially getting to race alongside Sonia. Kudos to all the athletes who braved the challenging conditions—out of 3,200 registered, only 2,400 started, with some even taking their bikes home before the race due to the weather.

Three things that would elevate this event even higher in the future:

1. “Morning Clothes” bag drop off area. Swim and T1 are so close, they don’t even need to make transporter anywhere. There was some confusion of where to put things as we weren’t allowed to leave bigger bags along the fencing

2. Space heaters & larger or additional finisher tent area. We should just assume for wet and cold conditions so, this would help everyone out post race

3. Name on bib if registered before a certain date. It will allow spectators to cheer for us even better

With the fantastic organization and ample parking space already I can definitely see this race becoming a pro race and staple in the calendar pro series one day!

…Surprise 70.3 World Championship Slot!

I stayed for the Awards Ceremony with Sonia, who was hoping for a slot but didn’t snag one this time. I have no doubt she’ll get one soon—this was only her first 70.3!

In a surprising twist, I qualified for the 70.3 World Championship in Marbella, Spain, through a roll-down! What?! My age group (M35-39) rolled down to the top 75, and I placed 73rd. However, I decided not to travel and invest resources into Marbella. My heart just wasn’t in it this time, so I passed the slot to someone in the top 100 who looked thrilled to get it. I shared the news with my coach Miranda, who was delighted. Not only did I achieve a huge PB in the 70.3 distance, but I can also say I qualified for the World Championship—maybe next time!

Thank you to my coach Miranda Tomenson, race director Corey Roberts and his team for organizing this wonderful race, the police officers, the spectators, and of course all the phenomenal volunteers who also weathered the hard conditions that day!

All in all, an unforgettable experience of endurance, passion, and grit.

Up next in 4 weeks is the final race of my long 2024 season, Ironman California!

2024/10/02
3157
Race Reports

Ironman 70.3 Muskoka 2024 – Race Report

This was my fourth time racing Muskoka 70.3, and nope, it doesn’t really get any easier the more times you do it! Those hills on the bike and run are killer every time. I had to dig deep and fight to keep the run under 2 hours. But it was a fun day nonetheless. I had so many friends participating, so it was really fantastic to see everyone put their all on the course.

It was a pretty hot day but we had some nice overcast as well. For me, it was a very average performance. Perhaps training all winter for a full Ironman in Texas was nice for fitness, but I think I lost some faster firepower, especially on the bike. The swim, bike, and run was all very predictable results. At least it wasn’t worse. That I can be grateful for.

SportStats: https://sportstats.one/results/141447?focus=72&type=pid

Total Finish Time: 5:55.14 hours.

Not my best, and not my worst.

Congrats to my good friend Steve Upton, who had his first race back in over a year since breaking his collar bone and needing two surgeries. He did well despite finding out he had Covid for the race!

Thank you to all the volunteers and race organizers, and police officers for making this event run smoothly!

2024/07/19
913
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