California Half Ironman - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
55F / 13C
Total Time = 6h 31m 49s
Overall Rank = 1405/2032
Age Group = W35-39
Age Group Rank = 59/117
Pre-race routine:

The weather was the big issue for the day. It was a lot colder than average and rainy, and people in these parts freak out when it's rainy. As I was driving down to the hotel from Los Angeles the day before, I heard on the radio that the weather would be cold and rainy, most likely with thunderstorms, possible hail, funnel clouds, water spouts and mudslides. Ack

At the hotel I organized everything for the transistions into separate plastic bags.

In the morning I ate oatmeal, a bottle of Ensure, and a Diet Coke. I had been told that your body uses a lot more calories in the cold, so my plan was to eat a lot.

Had to park a mile away and ride bike in with everything in a backpack.
  • 44m 27s
  • 1155 yards
  • 03m 51s / 100 yards

Did not want to push it in the swim. I know from my shorter races that if I do, I'll start getting cramps and have them all day. So I went out easy, and never used my legs. I thought of it as a nice warm up for the more difficult swim and run.

I bought a neoprene cap the day before at a surf shop, and that made the swim much more enjoyable. I do open water swims in the ocean around here with similiar temps and feel cold and disoriented getting out. The cap really made a difference, and I got out feeling great.
Transition 1
  • 09m 37s

I put on arm warmers, leg warmers, wool socks and a headband for the weather. Being damp made it a little challenging, but it was worth it.

Didn't expect a great transition time, but shivering wouldn't do my muscles much good.
What would you do differently?:

I put a little spray bottle of sunblock in both of me plastic transition bags. I overlooked both of them during the actual transistions.
  • 3h 08m 54s
  • 56 miles
  • 17.79 mile/hr

The bike was my best part of the race. It's also what I conncentrated on in training. I can never quite tell from the elevation map what it's going to be like, and I trained on lots and lots of hills.

It was hard to hold myself back for the first 25 miles. It was hard, as people were passing me and I really wanted to go faster, but the thought onf the hills later in the course helped. The first of three big hills was the toughest for me. I probably attacked it a little too hard, and it was tough. At the top, I pushed my arm warmers down around my wrists. The others weren't as difficult and I was conscience of pacing myself a little better.

I had a great time on the last 15miles. They were rolling hills that didn't take a lot of effort to get up, and were fast going down while pedaling and tucking. I finally felt as if I could push it a little and I still felt pretty fresh.
Transition 2
  • 03m 33s

I felt good, and thought I was ready the the run.
What would you do differently?:

Yet again forgot the sunscreen, and I'm in pain now from the sunburn.
  • 2h 25m 20s
  • 13.1 miles
  • 11m 05s  min/mile

Felt pretty bad the first loop, did a lot of walking, I had a lot of trouble catching my breath. I would run for a little and then walk for a little. I would walk up any of the little hills and run down them. By the second loop, I was feeling much better breathing-wise, but my muscles started feeling fatigued, so I would start to run, pick a point off in the distance and make myself run to that point, then walk until I felt okay to run again.
What would you do differently?:

More running training, more bricks. Losing weight would probably help, too.
Post race
What limited your ability to perform faster:

Lack of a structured training plan. I was really haphazard about it, but I freelance and January/Febuary is a really busy time for me. Training a lot when I had the time (70 mile bike one day followed by a 15 mile run the next) and then very little the following week when I didn't heave time.

Event comments:

This was my first 1/2, and my goal was to finish the race. I did, and I did faster than I thought I would, so it was a success.

I know there was a lot of talk about the weather being horrible. But, as far as I could tell, it rained during some of the waves swim, and then maybe sprinkled early on in the bike. The temp was mid 50's, which is my most favorite temp to run in. Overall, I enjoyed the weather though it took a couple extra pieces of gear (neoprene cap and arm warmers). I'm panning on doing Vineman, and the weather for the run there (in the 80's & 90's) scares me more than this.

Last updated: 2006-03-19 12:00 AM
00:44:27 | 1155 yards | 03m 51s / 100yards
Age Group: 72/117
Overall: 1580/2032
Performance: Average
Course: Counterclockwise out and back in a protected harbor. There was a bit of chop as we neared the entrance to the harbor.
Start type: Deep Water Plus:
Water temp: 57F / 14C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Time: 09:37
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:08:54 | 56 miles | 17.79 mile/hr
Age Group: 33/117
Overall: 1116/2032
Wind: Some
Course: One loop. Flat in the beginning, between 25-40m some nice climbs, then rolling hills.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:33
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:25:20 | 13.1 miles | 11m 05s  min/mile
Age Group: 89/117
Overall: 1646/2032
Performance: Below average
Course: Two loops, out and back. A couple of little tiny hills. Plus, a section through sand that we had to run through 4 times.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 5