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Ironman 70.3 California - Triathlon


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Oceanside, California
United States
World Triathlon Corporation
58F / 14C
Overcast
Total Time = 6h 34m 6s
Overall Rank = 1598/2500
Age Group = 35-39
Age Group Rank = 266/324
Pre-race routine:

Woke up at 4:00am and called my friend, Bernard, at 4:10am to make sure he was awake being this his first long course race. Made a peanut butter and honey sandwich and chased that with a protein shake. Packed all required gear and pumped tires to 115psi. Loaded bike and left at 5:00am for T2 to meet Bernard and give him his new race number belt (his somehow broke after he left the registration area).

Carefully rode my bike with gear bags to T1 and made it with ample time to rack my bike and get body marked. Lathered up with sunblock and Chamois Butt'r. Ate remaining half sandwich at 6:15am and kept sipping on Gatorade Perform until it was time to go to my swim corral.
Event warmup:

Chatted with nearby triathletes and put on my wetsuit backwards, hehehe! That's when Bernard showed up and we had a good laugh about that. It was about 6:30am so I had to unsuit and resuit correctly. Before I made it to my corral I saw Scott T from BT and wished him a great race. I successfully put on my swim caps and goggles in between the caps. Did some mini jumping jacks in place while swinging arms and shoulders to get loose.
Swim
  • 37m 44s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Predicted my swim time to be between 40 and 45 minutes long but I surprised myself with my actual finish time, yay! I kept myself close to the pack despite being near the back but as the swim continued, I started passing swimmers in my wave using my long steady strokes compared to their higher stroke rate style. I guess my technique improved since Orangeman!

As the white cap swimmers from the next wave started showing up, I swam alongside them to draft a bit and I really enjoyed that. About 3/4s of the way through, I started catching, drafting, and passing a few yellow cap swimmers from the wave before mine. I'm really happy with my swim performance this time!
What would you do differently?:

I felt like I could have pushed a bit harder but the wetsuit was still a bit tight. I didn't want to hyperventilate so I kept the pace aerobic. As my wetsuit gets more broken in and flexible, I have a good feeling that I can push my effort more confidently.
Transition 1
  • 12m 15s
Comments:

Got out of the swim not feeling wobbly and the volunteers unzipping my wetsuit was awesome! Removed Garmin 910xt and held it between my front teeth then carefully jogged to my spot in T1 as I pushed my wetsuit down to my waist and removed my swim caps (I used 2) and goggles.

As I started getting my wetsuit off my legs, another triathlete must have applied too much force removing his wetsuit from his legs with his arms that he pulled himself backward and made a loud THUD! No volunteers were around to hear that so I came over and helped him out. I called out to some volunteers and the ones that heard me came over to take care of the guy.

Wiped my head with a small towel, Halo headband on, helmet on, Oakleys on, and race number belt on. I also lathered up a with another generous amount of Butt'r Al Bundy style, got my nutrition in my rear tri-top pocket and off I went to the bike exit. I had to walk fast instead of run so my nutrition didn't fall out of my pocket like they did at Orangeman's T1.
What would you do differently?:

Perhaps buy a bento box than can store my nutrition so I can run out of T1 w/o worrying about losing them while running out.
Bike
  • 3h 11m 32s
  • 56 miles
  • 17.54 mile/hr
Comments:

HR did not get picked up at all during the bike so I relied on RPE. I kept my pace as even as possible and only got out of my saddle when I was about to reach and pass the crests of each ascent.

My PD aerodrink sponge got ejected somewhere about 5-10 miles in so after that I was getting a nice Gatorade splash on my face and body whenever I hit a bump somewhere during the course. Damn that big bump! >.<

My training for this race was solid as I did not feel tired at all at T2 and I held aero position against the headwind the last 10 miles.

On side note, ChrisM from BT caught up to me and called out my name and we exchanged greetings. He was looking strong! =)
What would you do differently?:

Properly secure the sponge using the cap which I left at home thinking I didn't need it. Argh!

Also consider peeing on the bike since I had to stop and pee twice costing me a total of about 4-5 minutes.
Transition 2
  • 09m 15s
Comments:

Had no space at all to rack my bike. 10 bikes to the left, 10 bikes to right, all of which were already crammed together. A volunteer tried his best to help me get space and we both were finally able to make some after several minutes. Argh!!!

After racking my bike, I duct taped key areas on my feet to prevent blisters from forming and put on fresh socks. Put on shoes and fuel belt.
What would you do differently?:

Bike and swim and T1 faster so this doesn't happen???
Run
  • 2h 23m 20s
  • 13.1 miles
  • 10m 56s  min/mile
Comments:

I tried my best to start running easy but my left hamstring cramped and locked up on me twice during the 1st mile so I had to stop and stretch, walk and stretch again. After that went away, I paced myself at 9:00/0:30 the first 6-7 miles and walked through each aid station as well. I had to stop and pee between mile 5 and 6. >.<

I alternated between Perform and cola at each aid station all chased with water. AccelGel'd at mile 1, 6, and 10. I also took a couple sponges to put into my tri-top to keep cool because the sun came out and it got kinda warm, 75-78°? =)

Quads and calve muscles started feeling tired at mile 8 so I resorted to plan B and used 5:00/0:30 pace. I felt like I was on the edge of cramping badly so changing to plan B prevented that along with walking up the steep ascents at that point of the race.

At about 1/2 mile to go, I unleashed everything I had left and finished with a super strong sprint through the finish chute! =D
What would you do differently?:

More run training as I came into this race with very minimal run training. But I was literally coming from nothing due to ITBS last year so I think I did pretty well seeing it didn't flare up this time. =)
Post race
Warm down:

Walked and got pizza, chips, cola, water.

What limited your ability to perform faster:

Aiding a fallen triathlete in T1, no space in T2, low run volume due to rebuiding from essentially nothing December 2012.

Event comments:

I'm impressed with how organized this event was. Plenty of volunteers! I wished there was a smoothie drink served at the finish though, hehe!

I plan on racing this again next year. =D




Last updated: 2012-09-27 12:00 AM
Swimming
00:37:44 | 2112 yards | 01m 47s / 100yards
Age Group: 220/324
Overall: 1415/2500
Performance: Good
Suit: Xterra Vortex 4
Course: Counter-clockwise with buoys on left shoulder.
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 12:15
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
03:11:32 | 56 miles | 17.54 mile/hr
Age Group: 238/324
Overall: 1467/2500
Performance: Good
Wind: Headwind
Course: Flat and rolling the first 25-30 miles then the long grades, downhills, another long grade, and return into the headwinds.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 09:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike
Racking bike Bad
Shoe and helmet removal
Running
02:23:20 | 13.1 miles | 10m 56s  min/mile
Age Group: 266/324
Overall: 1598/2500
Performance: Average
140-148bpm throughout race.
Course: Mostly flat course with some gentle rollers and a few but short steep ascents.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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] 5

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2013-04-01 5:08 PM

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Master
1957
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Los Angeles, CA
Subject: Ironman 70.3 California


2013-04-01 6:33 PM
in reply to: #4682412

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Subject: RE: Ironman 70.3 California
Impressive given the run training Roland.  And way to go helping out that athlete in T1.  True class.  Good to meet you on San Mateo Hill    See ya at the next one
2013-04-01 6:47 PM
in reply to: #4682412

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Expert
687
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Palm Springs & Central Coast, CA
Subject: RE: Ironman 70.3 California
Loved the RR. See you next year!
2013-04-01 6:51 PM
in reply to: #4682412

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Regular
173
1002525
Subject: RE: Ironman 70.3 California
Awesome job, Roland!  And good for you, stopping to help in T1.  You did really well.
2013-04-01 7:20 PM
in reply to: #4682412

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Veteran
210
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Lake Stevens, Wa
Subject: RE: Ironman 70.3 California
congrats on a super race Roland...and great report as always!!
2013-04-01 7:26 PM
in reply to: #4682412

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Veteran
416
100100100100
Queen Creek, AZ
Silver member
Subject: RE: Ironman 70.3 California
I saw your sponge.  HA...kidding.  GREAT JOB!!!


2013-04-01 7:47 PM
in reply to: #4682412

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Member
345
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Scottsdale, AZ
Subject: RE: Ironman 70.3 California
Great race Roland! I agree - smoothies at the finish line would be awesowe! Hope to see you out there next year
2013-04-02 8:06 AM
in reply to: #4682412

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Veteran
1143
100010025
Houston, Texas
Subject: RE: Ironman 70.3 California
Great race and report!  Glad to hear the ITBS is in the past!
2013-04-02 9:59 AM
in reply to: #4682412

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Expert
1471
10001001001001002525
Subject: RE: Ironman 70.3 California
Great job. Enjoy your rest.
2013-04-02 10:27 AM
in reply to: #4682412

Expert
836
50010010010025
Subject: RE: Ironman 70.3 California
Awesome job Roland!
2013-04-02 11:09 AM
in reply to: #4682412

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Master
4515
20002000500
Rio Rancho, NM
Subject: RE: Ironman 70.3 California

There was a lot of dropped bike gear/debris on the course!

Great race! Thanks for the RR



2013-04-02 10:00 PM
in reply to: #4682412

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Member
354
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Los Angeles
Subject: RE: Ironman 70.3 California
Good job...kudos for the help and for your finish.
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