Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
64F / 18C
Total Time = 8h 07m 42s
Overall Rank = 2093/2875
Age Group = 35-39
Age Group Rank = 324/434
Pre-race routine:

Checked in on Friday, went to expo but didn't spend as much time as wanted there. In my family bikes and gear are the "other" woman. Went to dinner in Carlsbad Village and watched the sunset at the beach. I really did not sleep well, I was so anxious! Got out of bed at 430a, ate a Clif Bar, coffee, water. Put bike on car, stretched a bit. My wife and daughter drove me to drop off.
Event warmup:

Bike to transx. Set up transition, check swim, and stand in potty line. I put on wetsuit and stood in the swim start line.
  • 54m 11s
  • 2112 yards
  • 02m 34s / 100 yards

I started and swam the first 200 well. I established a rhythm, however probably slower than I should've. I was comfortable in the water with the sleeveless. Somewhere I got clobbered by some one I don't know what hit my arm but I have a nice bruise and scrape from it. Looked at my watch at the turnaround and it said 29 min. and that kind of disappointed me because I thought I could swim this in about 40 min.
What would you do differently?:

Swim more. Not swallow so much salt water. I really did not train as much on the swim at the Y as I should have. My pool at home was too cold to train in all winter.
Transition 1
  • 05m 56s

Most of my time on the transition was getting that wetsuit over the timing chip! I took in some nutrition in transition but it wasn't bad. I knew that it would be a long day and I wasn't in the hunt for anything.
  • 4h 16m 52s
  • 56 miles
  • 13.08 mile/hr

My legs on the first few miles were very fresh. About mile 3.5 there is that little upslope and I dropped my chain off the big ring. Dismounted and put it back on and took about 2revolutions and it was off again. This time it was jammed and I shifted the FD and gave it a hard crank to get the chain back on but I twisted the chain about 100deg. I was pissed, and it was a brand new chain. I taped a replacement pin to a tire lever and tried to fix. The pin has a guide on it to get thru the link and broke the guide off the pin. Frick! Took off 2 more links and reattached the chain. Lost 8links at least for repair. I made the mistake of hauling ass to the checkpoint at Christianitos, because I knew I lost a lot of time on the repair. I think I was in last place! The backside I had a flat and fixed that too. The hill was bad but not that bad as I climbed the whole thing. Lots of people walking. But I paid the price for it as I started cramping after that all the way to the finish.
What would you do differently?:

Cycling if anything is my strength. Maybe get in more longer rides at a higher intensity. Nutrition I thought was ok but I did stop 3 times to pee and felt so much better afterwards each time. I drank a ton out there!
Transition 2
  • 05m 2s

I took my time. Hell some people were done by now. My quads were cramping hard! For a second I thought margaritas with the wife on the beach was appropriate. I asked a rack mate jokingly " I guess the run starts THAT WAY?" I walked out of the transition, I was getting crowded with FINISHERS!
  • 2h 45m 41s
  • 13.1 miles
  • 12m 39s  min/mile

Cramped instantly outta transx. Walked the incline out of harbor area and began the jog. Took on liquids at every aid station. I wasn't gonna go out because of bonking at this point. I was going to finish no matter what. The cramps were getting bad by the first turnaround so I opted for shuffle/walk. I met a lot of great competitors on the run and glad that everyone was out there for something. Lots of great volunteers and very encouraging and jovial.
What would you do differently?:

I wished to keep at least a 10 m/mi pace. Muscle fatigue and cramping was a hindrance.
Post race
Warm down:

Jogged throughout the chute, finished! Yeah! I went to the racks (they were breaking them down by now) and gathered my stuff. Called the wife to pick me up a the Crab shack. Heard some of the awards beginning. So happy for those that had stellar races, Mr. Potts and Rinny, too!

What limited your ability to perform faster:

Mechanicals, Muscle fatigue and cramping. Long distance volume.

Event comments:

I will do this race again. Awesome venue. I will have a time goal next time and do the appropriate volumes to get up to speed. I love this venue and North San Diego!

Last updated: 2011-03-21 12:00 AM
00:54:11 | 2112 yards | 02m 34s / 100yards
Age Group: 278/434
Overall: 0/2875
Performance: Below average
Suit: XTerra Vortex Sleeveless
Course: In harbor, start a boat ramp. Swim dog leg left to turnaround bouy and return to ramp.
Start type: Deep Water Plus:
Water temp: 58F / 14C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation: Below average
Rounding: Average
Time: 05:56
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
04:16:52 | 56 miles | 13.08 mile/hr
Age Group: 0/434
Overall: 0/2875
Performance: Average
Wind: Headwind
Course: North along coast and turn around to travel south on the east side of MCB Camp Pendleton.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Bad Hills: Average
Race pace: Drinks: Too much
Time: 05:02
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Average
02:45:41 | 13.1 miles | 12m 39s  min/mile
Age Group: 324/434
Overall: 0/2875
Performance: Below average
Course: Run out of harbor area to boardwalk, 2 laps.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5