Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
72F / 22C
Total Time = 6h 45m 8s
Overall Rank = 1622/1950
Age Group = M25-29
Age Group Rank = 127/188
Pre-race routine:

Two-piece wheat bread with Peanut butter, two small bananas and two small cups Peets Coffee in Hotel maker. Drank Accelerade and ate Cliff Bloks until Race time.
Event warmup:

1 mile bike ride/coast to transition, nervousness kept the heat rate up the rest of the time
  • 39m 50s
  • 2112 yards
  • 01m 53s / 100 yards

I ended up chewing up my shoulder with the breathing and lack of shaving my face, but didn't realize until the end of the day
What would you do differently?:

I need to work on my speed
Transition 1
  • 05m 34s

Being my first Half I told myself to relax in transition and get everything taken care of and not rush out like I would in an Olympic or Sprint. Felt great leaving onto the Bike.
What would you do differently?:

I probably could go faster in the future.
  • 3h 19m 31s
  • 56 miles
  • 16.84 mile/hr

I hate that I walked the bike, but I was shuttign down at that point.
What would you do differently?:

Need to work on base training with hills and getting my nutrition timing down, so I can hit hills with the max energy possible.
Transition 2
  • 04m 16s

I was wiped out at this point. All I could think about was finishing.
What would you do differently?:

Work on jumping off the bike and running through transition.
  • 2h 36m
  • 13.1 miles
  • 11m 55s  min/mile

Not a strong runner by any means, but I know I what I can and cannot do, and with the right training I can run this whole thing.
What would you do differently?:

Long runs and speed work will make a huge difference into the future
Post race
Warm down:

Walked a lot to keep the legs warm. Even walked the mile back to the Car. I was feeling much better than I thought I would be. Days later I still haven't gone through the soreness I have felt in the fast. Maybe sitting in the cold bath tub that afternoon helped.

What limited your ability to perform faster:

My Leg stamina was done. I just didn't have the life in my step

Event comments:

On the course you couldn't ask for anything more. Marines are the best volunteers ever. When you are crusing through and aid station at 20MPH and they are running with you yelling, "You are doing great Sir, keep it" it feel great. Ironman knows how to put on an event, I only wish I could have gotten the message, the wait was well over an hour.

Profile Album

Last updated: 2006-10-19 12:00 AM
00:39:50 | 2112 yards | 01m 53s / 100yards
Age Group: 127/188
Overall: 1212/1950
Performance: Good
Suit: Sleeveless
Course: This was the best swim I have had in a race yet, I felt smooth comfortable all the way through. Interesting start though we swim out to some bouys and start from there. A ton of people swimming like crazy the first 100 meters, but I caught a ton of them on the out and on teh back I was passing two/three waves ahead of me.
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 05:34
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed:
03:19:31 | 56 miles | 16.84 mile/hr
Age Group: 147/188
Overall: 1571/1950
Performance: Good
Wind: None
Course: Flat for first 25 to 30 and I was flying averaging 20.5 MPH, but then three large hills. I knew the hills were coming, but they were tougher than anticipated. I pounded up the first one (and steepest) hard, but was running low on energy, so I ate on the down and hit the next hill with a stomach full. I avoided puking, but I did actually get off the bike and climb up (I know pathetic, but my body was telling me I am nuts). By the time the down hill came for that hill the food was now kicking in and I was strong for the third climb. And was able to cruise the final 7 miles back near 20MPH.
Road: Smooth  Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Not enough
Time: 04:16
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:36:00 | 13.1 miles | 11m 55s  min/mile
Age Group: 168/188
Overall: 1744/1950
Performance: Below average
Course: The toughest run of my life. To be honest I hadn't gone over 10 miles on any training run and I think that came to hurt me in the end. I ran right up through mile 4 and felt like I was going to die. Starting a run/walk method until the finish. Walk the hills and Aid stations, run the rest. Once I got to mile marker 10 I knew I was going to do it and got a little extra kick. Mile 12 to 13 flew by and I was all smiles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4