Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
70F / 21C
Total Time = 4h 51m 24s
Overall Rank = 217/2259
Age Group = M35-39
Age Group Rank = 47/314
Pre-race routine:

Got to the site early, set up transition, was really cold should have worn sweats, ate 2 PBNJ, 1 HEED, some electolytes and other Hammer stuff
Event warmup:

not much beside the ride to the transition area and the swim to the starting line
  • 30m 48s
  • 1931 meters
  • 01m 35s / 100 meters

Enjoyed the swim minus all the people on the way back. It was a zoo. I don't think I took 2 strokes in a row with out hitting someone. I bet I was significantly slower on the way back than the way out
What would you do differently?:

Think about pacing for CDA
Transition 1
  • 03m 51s

I wasn't in a rush. I got my socks on, sucked down some gel and moved out
What would you do differently?:

maybe run a little faster in t1
  • 2h 39m 9s
  • 56 miles
  • 21.11 mile/hr

I really enjoyed the ride minus crashing at about mile 20-22. I had to swerve to miss a guy and ended up hitting a cone sent me over the handle bars. Real bummer. Lots of road rash, maybe a bruised rib and a trip to medical after the race for some stitches on a finger. The rig was ok after straightening out the handle bars and the fork. I got it rolling pretty quickly. Arm warmers make good band-aids.... back to the race I think the hills were what I expected. I just shifted down and ate the 6 mph but kept the heart rate no more than 5 bpm above target. Good IM pace. I'll keep it!
What would you do differently?:

Not crash
Transition 2
  • 01m 44s

Needed to get help from volunteer to not reopen cut hand
What would you do differently?:

Not crash...I've said that before
  • 1h 35m 54s
  • 13.1 miles
  • 07m 19s  min/mile

Got a little caught up in spectacle of the whole race and not sure if I screwed up my nutrition. I think that I did because I just couldn't go faster and my heart rate was lower but just couldn't go any more. I wonder if I border on hyponutrimeia (too much water and not enough electrolytes). It wasn't horrible but I couldn't raise my heart rate. I'm going to try some extra elctrolytes. I was sweating a lot more than I usually did in SoCal heat compared to the Colorado Winter. two minutes off of a run PR
What would you do differently?:

Race my race - no efforts above 165 (top of zone 2) and let the chips fall where they may. Watch my nutrition closely.
Post race
Warm down:

trip to the med tent for clean up and 3 stitches in right index finger

What limited your ability to perform faster:


Event comments:

I'll do it again hopefully in 2012 and 2013!

I don't recommend crashing

Last updated: 2009-10-18 12:00 AM
00:30:48 | 1931 meters | 01m 35s / 100meters
Age Group: 0/314
Overall: 0/2259
Performance: Good
Suit: Vortex pro x2
Course: out and back
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 03:51
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:39:09 | 56 miles | 21.11 mile/hr
Age Group: 0/314
Overall: 0/2259
Performance: Good
1st 20 miles 53:03 142 next 36 1:46:06 143
Wind: Some with gusts
Course: single loop of Camp Pendleton
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:44
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:35:54 | 13.1 miles | 07m 19s  min/mile
Age Group: 0/314
Overall: 0/2259
Performance: Average
Mile 1 - 6:23 169 Mile 2-3 - 11:54 169 (ran with Miranda Carafree) mile 4-5 - 13:33 168 (ran with some pro guy last name Snow) mile 6-8 - 21:15 168 (started to realize that I'm not a pro) mile 9 - 7:4 165 Mile 10 - 8:21 160 Mile 11 - 8:28 155 Mile 12 - 8:43 152 Mile 13.1 - 8:37 156
Course: out and back x2 - I would call it flat but not pancake flat. I definately felt the little hills but prefered that to running in the sand
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4