Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
70F / 21C
Total Time = 5h 54m
Overall Rank = 1017/
Age Group = 45-49
Age Group Rank = 104/308
Pre-race routine:

got up early and started hydrating and had a cliff bar. Checked my bike and repacked my bag to make sure I had everything.
  • 39m 51s
  • 2112 yards
  • 01m 53s / 100 yards

The water was nice and a couple of sea lions escorting the pros were fun to see. I felt pretty good on most of the swim. I had to stop twice and put my swim cap back on...not sure why it wouldn't stay on. maybe something about putting it on out of the water since we started at the boat dock and then got in and swam out to the start buoys. Usually I get my head wet first so who knows.
Transition 1
  • 04m 21s

I felt pretty good coming out of the water...slight cramping but in general that cleared up on the trot back to the bike.
  • 3h 06m 29s
  • 56 miles
  • 18.02 mile/hr

The first part was nice...little bumpy here and there but potholes well marked and mostly flat or downhill with a roller here or there. There was one hill that was a killer...people off the bike walking. I was in my smallest gear and standing and I could barely get up it without falling over. There is nothing sadder than a bunch of sleek tri-bikes poking along so slowly you can count the spokes. ;-)
Transition 2
  • 04m 25s

I was cramping the last 15 miles and I had a salt-stick malfunction so I couldn't get to my endurolytes. I was sucking gatorade and cliff blox as much as I could.
  • 1h 58m 54s
  • 13.1 miles
  • 09m 05s  min/mile

My cramping persisted so I kept up with the gatorade and cliff blox as much as possible walking a very fine line between cramping and vomiting. Turned out to be a pretty tough run for me. I saw a bunch of other OCTri people out on the course and a few other bt friends / acquaintances so it was fun in that regard. Well cheered from the people of Oceanside. There were a few crews that had boom boxes going and they stayed outside and cheered well into the end of the day.
Post race
What limited your ability to perform faster:

I was undertrained for this. I really needed another month or so. Too early in the season for me I think.

Event comments:

I didn't stick around much after the race. I grabbed a ride back to my car from my support crew and then got some food and headed home.

Last updated: 2011-02-01 12:00 AM
00:39:51 | 2112 yards | 01m 53s / 100yards
Age Group: 109/308
Overall: 1201/
Performance: Average
Course: This was a pretty simple out and back style swim in the got a little choppy out at the opening to the ocean but overall it was a pretty good swim.
Start type: Deep Water Plus: Waves
Water temp: 60F / 16C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 04:21
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:06:29 | 56 miles | 18.02 mile/hr
Age Group: 123/308
Overall: 0/
Wind: Headwind
Course: This was a good course aside from the wind on the back side. North out of transition was nice and fast and flat. Turning inland brought some massive hills but even that was pretty fine. What killed was going up the back side toward the coast with a headwind.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 04:25
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:58:54 | 13.1 miles | 09m 05s  min/mile
Age Group: 104/308
Overall: 1017/
Course: two laps basically down to Carlsbad and back along the coast. Some rolling hill surprisingly given running along the beach.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5]