Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
75F / 24C
Total Time = 6h 13m 50s
Overall Rank = 1359/2152
Age Group = FF25-29
Age Group Rank = 40/64
Pre-race routine:

Up at 3:30, Charlie was volunteering at the med tent and had a 5 AMM call time. Had a bagel, PB and banana drove to the race site and set up. I ran into Leah and Dolores was doing body marking (aka the gun show) then ran into a number of people from my tri club and training camp.
Event warmup:

Jumped around and jogged a little, it was chilly at the start and I just wanted to be warm.
  • 35m 17s
  • 2112 yards
  • 01m 40s / 100 yards

Swam out to the start with my friend Maureen, we noticed that no one was far right at the front away from the bouy so we started there. Best decision I made all day. No contact during this race. Horn whent off and we took off, and once the pack thinned out I headed left toward the bouy. Nailed every bouy perfectly and avoided running into people. At the turn around the sun was in our eyes and I was so glad to be wearing mirrored goggles.

Hit the exit ramp and volunteer pulled me up, spun me around and unzipped me, I had no say in the matter. Off to T1
What would you do differently?:

Nothing ... I'm so pleased with this swim, it went very well. I stayed calm and my HR stayed low enough that I didn't have issues with coughing or wheezing.
Transition 1
  • 03m 40s

T1 went really well, I was in and out in a reasonable amount of time.
What would you do differently?:

Move a little faster
  • 3h 17m 39s
  • 56 miles
  • 17.00 mile/hr

Tried my best to settle into an easy pace for the first 35 miles. Got passed by a lot of people but was trying to keep HR down so coughing wasn't a problem. Hit the first hill and just tried to keep moving, it was steep and there were people walking, my HR shot up and by the time I reached the top I was having trouble breathing. I used the first big downhill to get HR in control and hydrate. Got coughing and breathing under control, HR and body temp down and kept going. The wind was blowing hard on the back side and I was getting tossed around but I managed to hold on and finish the bike feeling strong. PR'd the bike course.
What would you do differently?:

Fully recover from bronchitis before racing.
Transition 2
  • 02m 22s

Great transition ... in and out.
What would you do differently?:

  • 2h 14m 52s
  • 13.1 miles
  • 10m 18s  min/mile

Headed out on the run and my HR shot way up. The first 4 miles sucked big time. Wheezing and coughing started and I had to stop 4 times to get my HR down. I picked up sponges at one of the aid stations and shoved them down my jersey, this along with slowing my pace helped my core temp come down and HR normalize. I wasn't thrilled with the run and was frustrated that I couldn't get my pace up but just kept moving.
What would you do differently?:

Fully recover from bronchitis before racing.
Post race
Warm down:

Walked around for 20 min, at a little pizza then had one of the massage therapists help stretch me out.

What limited your ability to perform faster:

3 rounds of bronchitis since January. My training was not where it needed to be for this race having been sick all winter. My longest ride was 45 miles, longest run 7 miles. I needed more volume and my health did not allow for that. I'm pleased with a more than 10 minute PR but I'm not sure if I earned it. I think I had enough of a base left from IM where I was able to power through. If this was my first HIM distance race I would have pulled out.

Event comments:

This is a great race, well run and supported. I like that it's close to home and would do it again. The bike course makes the race for me, beautiful route and enough of a challenge to keep things interesting.

Last updated: 2009-08-26 12:00 AM
00:35:17 | 2112 yards | 01m 40s / 100yards
Age Group: 24/64
Overall: 733/2152
Performance: Good
Course: 1 loop out and back.
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 03:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:17:39 | 56 miles | 17.00 mile/hr
Age Group: 0/64
Overall: 0/2152
Performance: Good
Wind: Headwind with gusts
Course: 56 miles loop up the coast, heading inland and then back to the harbor. First 30 miles rolling hills middle 15 miles 3 steep climbs then rolling back to the harbor
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:22
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:14:52 | 13.1 miles | 10m 18s  min/mile
Age Group: 40/64
Overall: 1359/2152
Performance: Below average
Course: 2 loops out and back on the strand.
Keeping cool Average Drinking Just right
Post race
Weight change: %+3.2%
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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