Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
62F / 17C
Total Time = 5h 36m 48s
Overall Rank = 757/2875
Age Group = M40-44
Age Group Rank = 143/495
Pre-race routine:

Up at 4:30. Gatorade,a banana and a toasted bagel with almond butter. Made sure I had everything and hopped in the car for the 20 minute drive from San Clemente.
Event warmup:

Not much time. Front tire was flat in the morning, so I had to seek out bike tech and get them to replace it for me (Thanks to all the guys from Nytro for the help). Hit the porta-potty line and off to the boat ramp.
  • 28m 2s
  • 2112 yards
  • 01m 20s / 100 yards
What would you do differently?:

Get a better visual of the course before and have a few more swims in choppy water - a few waves grabbed my arm on recovery and slowed me down.
Transition 1
  • 06m 18s

Long run from water exit to transition. Could have been better prepared on the towel and drying off.
What would you do differently?:

Better layout - getting to the event earlier to set up properly.
  • 2h 57m 7s
  • 56 miles
  • 18.97 mile/hr

Really happy with the training and seeing it pay off here. The hills were tough but the right training told me I could power up them. Picked the right gearing ratio 53/39 front 11/28 back.
What would you do differently?:

More hill repeats
Transition 2
  • 03m 11s
  • 2h 02m 10s
  • 13.1 miles
  • 09m 20s  min/mile

Best finish to a 1/2 IM yet. All of the training paid off. Came out of the chutes at sub 9 min miles and ended up avg 9:20. Run is my weakest link and to be only 2 min off my best 1/2 marathon time is amazing!
What would you do differently?:

More bricks, longer runs.
Post race
Event comments:

Best Volunteers ever! Great Event. I will be back next year!

Last updated: 2011-04-04 12:00 AM
00:28:02 | 2112 yards | 01m 20s / 100yards
Age Group: 10/495
Overall: 99/2875
Performance: Average
Suit: QR Hydrofull
Course: Out and back. Little irked here. The graph of the swim shows a straight out and back, but really once you get all of the way out, there is a little jog about 50 meters south before coming back into the harbor. The guy on the surfboard set me straight but this cost me a good 30 seconds.
Start type: Deep Water Plus:
Water temp: 58F / 14C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Below average Drafting: Good
Waves: Average Navigation: Below average
Rounding: Below average
Time: 06:18
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:57:07 | 56 miles | 18.97 mile/hr
Age Group: 0/495
Overall: 0/2875
Performance: Good
Wind: Some
Course: Pretty flat on the way out. Wind at my back and really collecting the miles. Once I turned inland, it was pretty calm until THE HILL. Long, steep hill. Dropped to about 7 mph on the hill. Once the hills were behind me, I felt strong again coming down vandergrift heading back to the harbor.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:11
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
02:02:10 | 13.1 miles | 09m 20s  min/mile
Age Group: 143/495
Overall: 757/2875
Performance: Good
Course: Pretty fast and flat course. Heads over the bridge, under the pier and along the strand. Cuts inland at wisconsin and down another road. Great Volunteers. Great aid stations with just the right amount of stuff (Thanks for the sponges).
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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