Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
78F / 26C
Total Time = 6h 52m 27s
Overall Rank = 1755/2829
Age Group = 30-34
Age Group Rank = 213/304
Pre-race routine:

Up early, didn't feel hungry but crammed down some oatmeal. Got to transition about 0530, had a banana and a Power Bar in the 2 hrs I spent waiting for my start.
Event warmup:

Did not warm up, probably should have
  • 38m 52s
  • 2112 yards
  • 01m 50s / 100 yards

Took about 300-400 yds to catch my groove, but I found it. Overall I was very pleased with the swim. 1st time swimming in my new wetsuit, and I had zero problems. Only thing that got cold was my forehead.
Transition 1
  • 07m 59s

LONG transition run, but I jogged the whole thing. Didn't rush. Put shoes and socks on and ran to the mount. Hit the port-o-potty on my way out.
What would you do differently?:

Nothing - at the HIM distance I'm not going to benefit too much from a 3 min transition, so taking my time was worth it.
  • 3h 29m 47s
  • 56 miles
  • 16.02 mile/hr

Probably hit it too hard on the first half because it was flat, and the first climb really took a lot out of me. The hilly/rolling part was into a stiff wind, which made it even tougher. The last 8-10 miles ended up being with the wind so was able to avg 22-25 on the end, which felt good.
What would you do differently?:

Find some hills in west Texas!
Transition 2
  • 04m 1s

Again, didn't rush. Dismounted with shoes on, real slow jog to rack. Re-applied some spray on sun screen, which ended up saving my day.
  • 2h 31m 47s
  • 13.1 miles
  • 11m 35s  min/mile

Man, it almost came unglued. Tough bike segment and it was getting hot on the run, so had to resort to some walking.
What would you do differently?:

Get a bigger endurance base on the run. Training only hit about 10 miles, and I could have used some more.
Post race
Warm down:

Just crossed the line and started looking for the massagetent

What limited your ability to perform faster:

Lack of hill training, probably didn't have the best run base I could have.

Event comments:

This was a GREAT event. Tons of volunteers, all cheering on people. First HIM, and it was amazing. Definitely want to come back and beat this year's time.

Last updated: 2009-08-07 12:00 AM
00:38:52 | 2112 yards | 01m 50s / 100yards
Age Group: 155/304
Overall: 1214/2829
Performance: Good
Suit: Blue Seventy Fusion
Course: Out and back in Oceanside Harbor.
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 07:59
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:29:47 | 56 miles | 16.02 mile/hr
Age Group: 0/304
Overall: 0/2829
Performance: Good
Wind: Strong with gusts
Course: Up the coast was mostly flat until turning inland on Christianitos road, then it was hilly and rolling until the last 8 miles or so. 3 big climbs between miles 30 and 40ish.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Not enough
Time: 04:01
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:31:47 | 13.1 miles | 11m 35s  min/mile
Age Group: 0/304
Overall: 0/2829
Performance: Below average
Course: Two loop course along the Strand.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5