Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
Total Time = 6h 09m 25s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 217/437
Pre-race routine:

3 days of: careful nutrition, stretching (especially bend-over toe touches to enhance longevity in the aerobars, sleeping in. Swam 1/2 mile at La Jolla Cove to check water temp. Farmer john Xterra suit made for comfortable temp without that initial "take your breath away." The nutrition was salads, omelettes, and then sausage spaghetti the night before. Woke up at 4am to eat normal two packets of instant oatmeal. Added leftover omelette (1 eggs worth.)
Event warmup:

Waiting forever in the potty line. This allowed for ankle, shoulder and shallow quad/hamstring stretches.
  • 37m 41s
  • 2112 yards
  • 01m 47s / 100 yards

I didn't think to wear my bike shorts on under the wetsuit. Put my wetsuit on backward. Kept fiddling with the zipper. Brain was screaming "yo, dude". Then realized. But I was in the Start chute. So there I was doing the 1 legged hop to the start. Got changed in time. Saw a sea lion swim directly underneath me. Very Cool. Wandered twice. The second time required a jet ski nudge. Those things look huge when they fill up your goggle's view. I stayed on the outside edge to avoid head strikes and foot grabs. Suffered only 1. But I had a tough time sighting on this curved course. So I know I wasted yardage veering to and fro. Happy with bouy rounding. Breathing really settled down when I started counting out my strokes. Easier then anticipated to swing from hip to hip, and to breathe only right side. Came off swim feeling great. Good heart rate, wasn't hypoxic or dizzy.
What would you do differently?:

Navigate better by planned sighting. Draft.
Transition 1
  • 06m 44s

Saved time but still a dork. I put my bike shorts over my swim shorts just to minimize TA time. I didn't want to run back 25 yards to the change tent. Should have worn bike shorts under wetsuit. Just so flustered by the changing situation.
What would you do differently?:

wear a one piece for the entire race like Jeff.
  • 3h 06m 53s
  • 56 miles
  • 17.98 mile/hr

Sweet flats for first 20. I was flying. Kept shouting to the Marine MP's at crossroads "GO NAVY". Then I realized they could have their dispatcher check my bib number. So I changed up to "Hoo Rah." Most just nodded. If I was chipper to chat up the volunteers then I was exerting correctly. I had only been on trainer so I didn't know what my real road speed was going to be. Sweet Jesus I was holding 21 on flats. For the love! Flying through the long parking lot (above cliffs along border check before nuke plant). Stopped at mile 13 to use porta-potty to take off swim suit under bike shorts. Dear god that was pinching. BIG relief made it worthwhile. Speed and cadence ability jumped.
First big hill was easy. 5 minutes prior I forced HR down to 135 by sacrificing speed. Climbed in/out of saddle. 8mph. Mentally decided it would be a 5-10 minute interval so let's just get it done. It worked. Didn't blow up. LOTS of rolling hills. Most I managed, others I charged the preceding down with high cadence and it paid off with speed up and over. Started back/forth passing along these up/downs. 2nd hill was easy b/c stayed in aero and pulled through the bars. For some reason this gave me plenty of power and helped me settle into a sustainable HR of 161. Finished the hill and was JACKED UP. Whooped and Hollered. But damn, a third hill showed up. Saw it coming. But I knew by then how to climb in the bars. Got 'er done. Just assume it's a 5 minute interval effort. Blasted down hill. Hit 44mph. comfy. Head wind sucked. Jeff said later it became crosswinds before the headwinds. Loved the descent to the airport and river valley back home. The whole course was "eat well, drink lots b/c you need to be powered up for the run." Pretty funny--> I set Garmin to beep me if HR was over 136 b/c experience on trainer (big jump in percieved exertion over 136bpm.) That freaking watch beeped all course long. But it was good b/c it reminded me to stay cool. So I accepted a low 140's with climbs being okay in the 150's. 3 dudes asked about the beeps. 2 guys laughed while passing me and said "HR too high isn't it!" Lost my food back off the aero bars at mile 21 b/c stitching ripped. Bye bye pringles and beef jerky. Spun like crazy. The shipped bike required a complete reset of the bars and seat. DIALED IT IN. I was in aero >90% of time with power all the time. Super easy to hold 90+ cadence. Really allowed me to do whatever I wanted in any gear I wanted. Choose 80+ cadence when conscious of it just to take advantage of common wisdom "spin to win." Proud of how I controlled myself. Kept remembering Jeff's coaching.
What would you do differently?:

B/c heat exhaustion in run--> drink 2x the amount, eat the beef jerky and pringles, take endurolyte tablets.
Otherwise, replace this aluminum with a carbon fiber bike and let me hold a 150bpm.
Drank 3 gatorades and 4 waters but would do more of each by slowing down at aid stations to ensure I actually get 2 fresh bottles.

Transition 2
  • 04m 10s

Porta potty change b/c no one piece. Globbed the stupid Body Glide b/c it broke out of the container. So just globbed it everywhere in the zone. This time I knew the portapotty was at bike exit. So used it then tossed off clothes to the side. Good volunteers b/c stuff still there later.
What would you do differently?:

Have a practiced routine.
Wear a one suit.
  • 2h 13m 57s
  • 21.08 miles
  • 06m 21s  min/mile

Just enjoyed it. Giggled at the volunteers. Loved the 4 teenage gals in superhero capes yelling superhero encouragement. Caught and paced with Josh. He had chased me on the bike after my yellow jersey. Said my Garmin beep indicated "beer time." Eventually Josh cruised out ahead of me. Saw Spiderman on the course shooting his webs. Lots of cowbellers. Shouted "more cowbell." Told one guy to "ring it like you stole it." Walked and stretched hip flexors at every aid station. Tried to drink water, gatorade but kept getting slightly upset tummy. So quit. Took water and sponges to pour over me every time though. Couldn't eat my Gu. Pissed there weren't any Pringles. Could only nibble my peanut butter/honey until mile 6 then had to stop it. At mile 9 I lost the ability to have fun with volunteers. Started feeling like I had low BP. Not quite feeling I'd pass out. Not quite nauseated. Couldn't really figure it out. So walked the slight ascents, and hills. Walked little past each aid station. Walked a couple times between aid stations. Started clenching fists and forearms on each foot strike. Finished but couldn't respond to gal asking "are you okay." She asked if I wanted to go to Medical so I just put my hand on the back of her neck and let her lead me. Said "feel like I might pass out." In tent with feet elevated and ice pack. Drank a Gatorade. Just barely getting one sentence statements out. No other symptoms. But started sweating profusely. Took about 4 minutes before I could put sentences together. Minute 8 I felt my core was back. Left about minute 10. Knew I had run a race but no longer in danger. Turns out I was in heat exhaustion back at mile 6.5. I checked the Garmin and saw the drop. Jeez. Next day at Nytro they explained how Endurolyte would provide interstitial sodium so I'd retain water. That's why I could drink but still feel thirst during training and for the days after the race. Even though I turned in a good time, I don't like that I was caught in heat exhaustion by preventable means. Interesting how many people walked at various points on run. Lots of very fit looking folks. Almost forgot: shoes didn't perform well for arch support. Too much arch caused multi-day post-race pain. Could be from dumping so much water on me during race it soaked the shoes and lost support. Wet running jersey rubbed d'nipples but not too bad. The one-piece will solve this.
What would you do differently?:

Increase salty food on bike
Increase pre-race hydration until peeing in wetsuit.
turn temp up in den during training
get Body Glide on nipples at TA
Post race
Warm down:

Recovered in medical tent.
sat around
waited for friends to finish, unfortunately while standing up on my super sore arches.
Surprised by how strong my core was post-race. Just my arches for 3 days. Post-race day 1 found tight calfs b/c arches pulled everything down. Even test rode a Cervelo P2 with just minor leg fatigue.

What limited your ability to perform faster:

not using Endurolyte to retain water
not enough fluids on bike
my issue is not cramping b/c low electrolytes, it's overheating
an aluminum road bike
road bike rigged for triathlons
using heavy mountain bike shoes and pedals

Event comments:

Impressed with Oceanside. The volunteers were something else. The military volunteers made me smile. Being prior enlisted, I didn't like giving up my Saturdays. But not a single Marine had a disparaging comment. Everyone just smiled or had something positive to say. The Ironman organization held an mpressive event. As a local race organizer, I tip my hat to them. The Expo had all the right stuff. Wound up buying Speedplay pedals b/c they let me try a pair on a trainer in their booth. This race convinced me to upgrade to a carbon fiber bike. Overall, great race. Hit all my goals dead on. No body mechanic issues. Not even with hip flexors. Had all the power and speed I wanted (heat exhaustion aside.) In fact, was only 29 seconds off my pre-race predicted time. Thanks to Jeff for having me sign up last Fall.

Last updated: 2010-02-15 12:00 AM
00:37:41 | 2112 yards | 01m 47s / 100yards
Age Group: 176/437
Overall: 1088/
Performance: Good
Suit: Xterra farmer john
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Below average Navigation: Below average
Rounding: Good
Time: 06:44
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
03:06:53 | 56 miles | 17.98 mile/hr
Age Group: 0/437
Overall: 0/
Performance: Good
Average HR of 146
Wind: Little with gusts
Course: Sweet flats for first 20. 3 hills, not 2 like folks said. Rolling hills from mile 25? to 46?. Sweet slight descent for last 11 miles. The last 3 were technical b/c weaving in/out of buildings and roadways.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:10
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Below average
Shoe and helmet removal Below average
02:13:57 | 21.08 miles | 06m 21s  min/mile
Age Group: 217/437
Overall: 1300/
Performance: Average
avg HR153. But HR dropped 10bpm at mile 6.5. I noticed the drop at about mile 9. Managed HR at 158-159. Backed off from 160, sped up with 156.
Course: Chunky first 3 miles. Fun to watch my pace pick up from a 13min/mi to a 9:45min/mi yet HR maintained at 158.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5