Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
75F / 24C
Total Time = 6h 23m 7s
Overall Rank = 1477/2225
Age Group = M 25-29
Age Group Rank = 118/162
Pre-race routine:

Drove to event from home, Set up transition, took a dump
Event warmup:

Rode bike the mile to the race start, jog before swim start, swam to swim start line
  • 43m 51s
  • 2112 yards
  • 02m 05s / 100 yards

Swim was long, mouth was dry, swallowed some sea water and threw up just past turn around
What would you do differently?:

Swim harder, focus on swim techinque, I found myself just swimming not racing
Transition 1
  • 04m 39s

Long T-area to run through, felt like I went at good pace
What would you do differently?:

Just go faster, Felt good
  • 3h 17m 18s
  • 56 miles
  • 17.03 mile/hr

Should have rode a little harder, but was ok, was waiting for the "tuff" hill that never came, Got a flat about 15 min in
What would you do differently?:

Just ride a little faster
Transition 2
  • 03m 29s

Long run with bike, took a leak, went good
What would you do differently?:

Went good
  • 2h 13m 52s
  • 13.1 miles
  • 10m 13s  min/mile

Held good pace and 170 HR for most of run, about mile 10 strated cramping, mile 11-12 was slow, 12-13 came back some cramps let up
What would you do differently?:

Take in some salt sooner, I waited until I was cramping to take in salt, forgot fuel belt in truck so I did not have it for the run
Post race
Warm down:

Walked and ate, Rode bike mile back to truck, could not find Melissa, rode mile back to race and back to truck again

What limited your ability to perform faster:

First 1/2, did not want to blow, should push more next race

Event comments:

Needed more porto-pots

Last updated: 2009-08-12 12:00 AM
00:43:51 | 2112 yards | 02m 05s / 100yards
Age Group: 133/162
Overall: 1758/2225
Performance: Below average
Suit: Full 2XU
Course: Deep water start, One lap swim in the harbor
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 04:39
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:17:18 | 56 miles | 17.03 mile/hr
Age Group: 129/162
Overall: 1589/2225
Performance: Good
Ave HR: 166, Max HR 188, 6:48 Z1, 24:30 Z2, 1:24:31 Z3, 1:08:24 Z4, 6:24 Z5A,5:15 Z5B, 1:36 Z5C
Wind: Some with gusts
Course: First part went fast, climbto get on base, very tuff steep climb, rolling climbs to trun to head back to town
Road: Smooth Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:29
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:13:52 | 13.1 miles | 10m 13s  min/mile
Age Group: 115/162
Overall: 1389/2225
Performance: Good
Ave HR 164, Max HR 176 6:10 Z1, 21:34 Z2, 1:24:26 Z3, 22:59 Z4
Course: 2 lap, mostly flat with some rolling hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4