Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
80F / 27C
Total Time = 7h 24m 57s
Overall Rank = /
Age Group = M35 - 39
Age Group Rank = 326/342
Pre-race routine:

Tried to stay focus and hydrate with Endurox R4 drinks. Just enjoy visiting with family and friends.
Couple BT's got together for lunch on Friday, and all had a great time. Nice to finally see you all and place a face. See you all around.
Event warmup:

Bike from the pier to the race site. ~ 1.5 miles bike before race.
  • 34m 11s
  • 2112 yards
  • 01m 37s / 100 yards

Swim course was well designed, and I enjoyed it. Started with a descent pace, and just tried to maintain. Saw Kevin as I passed him, and chated for a few seconds, then continued on. I know, we were just enjoying the race.
What would you do differently?:

Train more on longer distance with no stoping in the pool & also perform a few additional outdoor swim. Then the local lake was 53 when I tried one swim before the race. Also make sure that you practice with a full piece suit before the race. Rented it and never tried it before. BAD! Don't do that again.
Transition 1
  • 06m 34s

Came along the dock and out from swim. good position. long run from ramp to bike, as I hate running. tried to keep HR low, but enjoyed the walk/run to transition.
What would you do differently?:

Need to practice the swim to bike transition. First Tri in over 4 years. Be patient and LOVE RUNNING!!!! :)
  • 3h 26m 46s
  • 56.5 miles
  • 16.40 mile/hr

Bike Speed Avg 16.4 / Max 43.4. On the better down hill section, they restricted us to 25 mph max speed with no passing, so we could not take advantage of the speed. Ran out of fluids a few times between aid stations, and need to eat more food on the bike course. On the first hill, made about 3/4 up and shifted as I saw one less gear. Chain came off and walk the rest to the top. "Kind off took my mind off focus" Next two hills, had to also walk them, as my legs and fore arms were cramping. Not sure what that was about, as I never cramped up during my training phases. Felt a little dehydrated on the bike. Once my quads started to cramp, I pretty much mentally deceived myself and new it would be a long day. But above all, I still enjoyed the scenery and the bike ride.
What would you do differently?:

Train more steeper hills, hydrate and eat more. Practice on eating more food and longer distances for training. As soon as I let my guard down, took most of the rest of the ride to stay mentally focussed and into the game to finish. Mental visioning should be practiced.
Transition 2
  • 04m 49s

Wife was there cheering me up the whole race. What a mental boost that was. When I got to my bike spot, people just trough them on the rack, so I had to find/make a spot for my bike. Guess that happens when most biker get ahead of you and you come in late.
What would you do differently?:

Practive bike to run transition more, and also go faster on bike so you get there before the rest of the pack. Biking used to be my strongest field after the swim.
  • 3h 12m 39s
  • 13.1 miles
  • 14m 43s  min/mile

Really hydrated an ate lots of food. Aid station were about every miles on the course. Drank 1 gatorade, 1 water and ate two pieces of banana's at each aid station. Never ate and drank that much in my life of racing. Guess this was my first time ever racing above 210 lbs. Just keept trying to remove and work out the cramps in my legs that started during the bike ride. WOW! Longest half marathon I've ever had to run. But i have to say that running into other BT'ers and giving you some push was really nice. Thanks to all BT's that provided mental push while i was out there.
What would you do differently?:

TRAIN, TRAIN, TRAIN more running. I know that it is my worst, and that I hate running. Need to love, love, love running and make it my better side. GO GO GO GO GO! I know I can do it, mainly after reading what other BT's have done to increase their running skills.
Post race
Warm down:

Legs were shot, did not do much of anything. They collapse on my after the finish line. Had to drag myself to food, and rest and recover. I knew being that wife is a Medic, she also brought an IV bag in the first aid kit that we carry in the SUV. Nice to have first hand medical help, and recover at parents home.

What limited your ability to perform faster:

Legs had cramped on the bike, and everytime I pushed up the hills, they cramped up. I just tried to keep going while pushing just bellow the cramp level. Did not do massage as family wanted to go. But wife took goodcare of me. That IV bag gave me all kind of energy level.

Event comments:

This race was very well run, and will be back next year in 2008 to race it again! :) Home to see you all there next year. '08
Just need to stay more focused, and perform more hill training out into Lake Meade. The bike course is very challenging when you hit those 3 hills, and need to get focused for them. Also, the scenery is just as nice in the hills as the oceans. I kept wanting to stop, find a surf board and head out once we got to Loweer and upper. That surf looked like it was picking up, and should of been there. If you did not know, I grew up in Dana Point / Laguan Niguel when I was a kid. So surfing Salt Creek was a daily thing as kids.
Other wise, great race, and had fun. Event though my body collapse for this race.
It was nice to have wife and parents there. My parents live about 1 1/2 miles form the race site and my wife was cheering me everytime she saw me. Just having her voice and the other BT'ers that I ran into the race course, realy kept me going. Really glad that I'm married, they become your best friend and your best cheerleader out there.
Thank you all for being there, and hope to see you all next year. Thinking on making this a yearly ritual race to be at.

Profile Album

Last updated: 2006-12-11 12:00 AM
00:34:11 | 2112 yards | 01m 37s / 100yards
Age Group: 100/342
Overall: 571/
Performance: Average
Swim Course was good. HR data summary first. HR average for the race was 143 bpm. Used about 6484 kcal.HR zone: 90-100% 0:03:40; 80 - 90% 1:28:55; 70-80% 5:44:00 and 60-70% 0:15:47 Swim Hr Avg 153 / Max 163
Suit: Zoot full wetsuit
Course: L shape swim course. Very well run. Seemed that the turn around was way out there. Swim back was into the sun. "Swim toward the Light" as the Lifegurad told me.
Start type: Deep Water Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Average
Rounding: Good
Time: 06:34
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
03:26:46 | 56.5 miles | 16.40 mile/hr
Age Group: 320/342
Overall: 16084/
Performance: Below average
Bike course was very challenging in speaking form. HR was Avg 143 / Max 167.
Wind: Some with gusts
Course: Course was well designed, just need to train a lot more for the hills. Steeper hills.
Road: Smooth Dry Cadence: 74
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 04:49
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Bad
Running with bike Average
Racking bike Bad
Shoe and helmet removal Average
03:12:39 | 13.1 miles | 14m 43s  min/mile
Age Group: 333/342
Overall: 1882/
Performance: Bad
HR was semi hi. Avg 146 / Max 165
Course: Run course was nice. Sand section was removed due to high tide from the ocean. Love it when this happens.
Keeping cool Average Drinking Just right
Post race
Weight change: %yes
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? No
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4