Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
62F / 17C
Total Time = 5h 55m 7s
Overall Rank = /
Age Group = 45-49
Age Group Rank = 99/250
Pre-race routine:

Woke at 3 (even though the alarm was for 3:30). Wheat toast with peanut butter, banana and coffee. Was in the car at 4:00 for the 30 minute drive O-side. Set up T2 and biked the mile to T1. The two transition areas freaked me out logisticly and so I was there a bit to early. How early? How about the first one to rack my bike in my row at T1 too early.
Event warmup:

Did a little jog on the beach
  • 39m 53s
  • 2112 yards
  • 01m 53s / 100 yards

Well, the race started out poorly. My 2 day old watch - purchased at the expo - did not start when I hit the button. I tried to put a positive spin on it by telling myself that I now won't have any idea of my swim time and this will allow me to just relax and stay within myself. Swam very relaxed and tried to draft when possible. With the overhead swell going on outside of the harbor, the mouth to the harbor at the turnaround was pretty bumpy. About a minute slower than last year ... but I got out of the water feeling very fresh. My wife and daughters were there to cheer me on as I got out of the water. Stoked as I thought I wouldn't see them until the run.
What would you do differently?:

Maybe push it a little bit more
Transition 1
  • 05m 26s

Long run from swim exit to bike. With the cool weather, I used my arm warmers for the first time. I'm not qualifying for anything, so in transition I try to (as Coach Wooden would say) "be quick but don't hurry"
  • 3h 07m 58s
  • 56 miles
  • 17.88 mile/hr

in my first HIM 2 years ago (also O-side) I averaged over 20mph, finished in 2:45 and had a bad run. Last year, I tried to copy the previous years ride and paid a HUGE price by having the worst run of my life. So this year, I wanted to just mellow the bike and see if I could have a good 13.1 run. That plus the wet roads made for sub 18mph ride. I really took it easy on the 3 big hills on the back. Thankfully the headwinds that are normal for the final 11 miles did not show up. The six scoop bottle of Perpetuem and 1 cliff bar seemed perfect - about 300 calories per hour. I HATE wet roads - doesn't matter car or bike. I was praying the whole time for a safe ride.
What would you do differently?:

Probably push it a little bit more on the first 25 miles and keep the heart rate at 135 as much as possible
Transition 2
  • 02m 28s

The marines that were helping were great
  • 1h 59m 22s
  • 13.1 miles
  • 09m 07s  min/mile

Well, it was a good 10k and a pretty good 10 miles. I felt strong and fairly fresh as I passed my family for the first time. But as has been the case for every HIM except Vineman, the stomach issues crept up for the last half of the race. Overall happy with a sub 2 hour run though. The mileage marking was WAY off. I think it might have been mile 2 to 3 where they shorted it. I passed marker 12 and my Garmin was at 11.85 ... but at the end it showed 13.1. ... so the last 1.1 was actually 1.25 and I had to really kick to finsh below 2.
What would you do differently?:

Perhaps a bit slower at the beginning
Post race
Warm down:

Nothing. Found Ria and the girls and thanked them for coming. I felt like I was about to puke. Didn't hang around at all. I was ready to get home, shower, drink beer and watch the "final four"

What limited your ability to perform faster:

The "putting it all together" i.e pacing and nutrition .... especially the last half of the run

Profile Album

Last updated: 2011-12-23 12:00 AM
00:39:53 | 2112 yards | 01m 53s / 100yards
Age Group: 88/250
Overall: 0/
Performance: Average
Suit: full - Nineteen
Course: Oceanside harbor
Start type: Deep Water Plus:
Water temp: 58F / 14C Current: Low
200M Perf. Good Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Time: 05:26
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:07:58 | 56 miles | 17.88 mile/hr
Age Group: 107/250
Overall: 0/
Performance: Average
HR Average 129
Wind: Little
Course: Camp Pendleton to San Onofre "trails" (basically my home training grounds), past Trestles (overhead surf - first south swell of the year)to the back of Pendleton with the hills,to Oceanside.
Road: Potholes Wet Cadence:
Turns: Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:28
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:59:22 | 13.1 miles | 09m 07s  min/mile
Age Group: 99/250
Overall: 0/
HR ave 141
Course: Streets of Oceanside and the strand by the pier.
Keeping cool Good Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5