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Maureen & Cedric Dupont
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Maureen & Cedric's posts

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Cedric at the half ironman lake tahoe. Finished 5th in his age group.

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I won candy on the #googlebirthday doodle! Score: 135

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Listening to Ranger Mike waiting for the kettle to whistle. 
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Great fruit selection. Rich pies. No breakfast.

Ironman Lanzarote 2013
Last weekend I competed in IM Lanzarote. I have found reading write-ups from other people's races useful, so here is mine for  the benefit of future contestants.
Lanzarote is considered one of the tougher courses of the circuit, because of the combination of 2550m (8350ft) of elevation gain, constant and powerful 30kmh (20mph+) winds and a brutal african sun (the Canary Islands are off the coast of the southernmost tip of Morocco.) There are virtually no trees on the island, and the bike course goes through a lunar scenery of various lava formations.
Swim:
I was poorly prepared for this event (new kid, new job, new house, general laziness) so it's with quite a bit of apprehension that I lined up at the start on the beach of Puerto del Carmen on Saturday morning. An oddity for Lanzarote: it was pouring rain at the start (only 5 inches of rain fall every year on the island). I am not a fast swimmer so I lined up behind the second arch and to the right, as suggested in other write-ups. After the horn sounds, ~1900 people squeeze through a ~20ft wide arch down to the water. A mass start is never a fun thing, but this one is particularly bad. The first turn comes way too early (~100m in) making for a mess of a first loop. I felt like I was taking a spin in a laundry machine for the first km, and struggled to relax and find my stroke. The course is a double loop with a very short beach run, that I reached after a lousy 37min. The second loop is not much better, still lots of people and lots of chaos. I promise myself to start including swimming in my training regimen, it must be so much more comfortable up front.
T1
The transition in Lanzarote is a little peculiar as the area is rather large. Out of the water we run up a corral (with showers in the middle of the sand... weird) then go to pick up our gear hanging from wooden structures. The changing tent is right on the beach and quite far from the bike racks. I had read that most people run to their bikes barefoot, and so I did the same. There were puddles (it was still raining) so I splashed through them to clean the sand off my feet as best as I could. I sat down next to my bike and put on my cleats and my helmet. My (many) supporters were cheering me on right there, which was fun. I jogged to the mounting line, and jumped on.
Bike
Everyone says it's important to start slowly in Lanzarote, so that's what I did. It was raining, miserable, and there was quite a bit of traffic on the early parts of the course out of Puerto del Carmen. I reached El Golfo with a ~19mph (30kmh) average speed and completely fresh legs. I still felt poorly (stomach & headache) so I kept cruising, following along on the course elevation profile I had taped to my aerobars (essential). The road dried up while riding through Timanfaya national park, one of the many visual highlights of a fascinatingly beautiful course. I was climbing the hills rather easily but a look at the profile reminded me the hills will get a lot steeper and keep going until mile 90 (~150km) so I stayed very loose. The wind was permanent, and brutal whenever we were facing it or riding perpendicular to it. I am not a very skilled biker, and I wobbled a few times at high speed blown sideways by a 20mph+ gust.
There are 4 significant uphills and the increasing order of intensity IMO is 1-4-2-3. In retrospect I probably waited too long to start pushing, as I was able to accelerate quite a bit after mile 90.
Often complained about in write-ups, I found the road surface is actually very smooth except for a short section on the way to Nazaret.
T2
The transition again involves a lot of jogging, so I took off my cleats before reaching my bag. The tent was well organized, with volunteers applying large amounts of sunscreen (a must) while I changed into my running gear.
Run
This is my strong leg so I was very much looking forward to it. My legs were springy and I felt great at 6h40 min/mile pace. The run is a strange course with 3 loops, the first of which is 12 miles followed by two 7 miles loops. The whole things happens on a relatively narrow boardwalk, so it's pretty busy in both directions. Running "to" the constant NE wind is smack in your face, at times blowing sand and debris to add insult to injury. The way back is way more comfortable each time. Unfortunately this was not going to be my day as an ugly chest pain scares me into slowing down, and even walking significant parts of the run. 11h49min after the horn went off I grab my kid and jog over the finish line. It's not the performance I was hoping for, but still an incomparable feeling. Lanzarote is one beautiful race.

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Family tree
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This is a picture from the inside. -7F this morning at the cabin. Fresh!
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Cedric Dupont was tagged in Maureen Cedric Dupont's album.
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