Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
57F / 14C
Total Time = 4h 57m 46s
Overall Rank = 234/2100
Age Group = M35-39
Age Group Rank = 37/299
Pre-race routine:

Woke up at 4am, had breakfast and drove to Oceanside. Was not feeling as amped as usual for a big race, not sure why.
  • 34m
  • 2112 yards
  • 01m 37s / 100 yards

Swimming is still my weakness but I am (slowly) improving. Sighted well and did not feel like I swam extra distance by zig-zagging too much. Still, the problem I have in the water is lack of confidence that makes me cruise along rather than race hard. I came out of the water rested with a HR that was in my recovery zone...way too low!!
What would you do differently?:

Need to actually race in the swim. Go hard from the start...I can always slow down later if I need to.
Transition 1
  • 04m 47s

Water was cold enough that I had trouble with my hand dexterity in T1. Hard to get shoes on and get my supplies in my pockets. I am usually slow in T1 but I was counting on a 3:30 overall and obviously missed it.
What would you do differently?:

Not sure. I had it all laid out well but without being able to use your hands everything becomes more difficult.
  • 2h 41m 12s
  • 56 miles
  • 20.84 mile/hr

The weather was sub-optimal to be sure. One thermometer on the base actually read 48F as I rode by while it was raining. I had hopes of improving my bike split over last year but barely got a minute faster. In training my power numbers are higher and I am not sure what happened. Had some GI issued starting at mile 20 that did not allow me to stay in the aero for very long but that should not have slowed me down by too much. I am starting to think that I have a fit issue between my training bike and race bike. Power numbers that are comfortably hard in training were all of a sudden thigh burners. Thought I would go mid 2:30's but that was not to be.
What would you do differently?:

Not sure. Did not eat anything different that would have caused my GI distress and certainly I cannot change the weather - although I would have liked to. Will evaluate my position and fit before the next race.
Transition 2
  • 04m 5s

Could not feel my feet and hands by the time I rolled into T2. Had a hard time taking my shoes off and putting my running shoes on. GI finally caught up with me and sent me to the porta potty before exiting - there go another 3 minutes.
  • 1h 33m 33s
  • 13.1 miles
  • 07m 08s  min/mile

I injured my left calf about 10 days prior to the race and thought it was better enough to race - which was not quite the case. I could not feel my feet for the first 4-5 miles and when I finally could I realized that in jamming my numb feet in my shoes I had bunched up my sock around my right pinkie and it was now rubbing and painful (turned out to be a full pinkie toe blister). My calf made itself known at the first incline. Even though the course is virtually flat any incline that cased me to engage my calves any more than flat ground caused pain and it just increased throughout the run. I had to alternate between fast (for me) pace of around 6:10-6:20 and calf pain induced slowdowns to 8+ min pace. Overall missed my goal pace by 15-20 sec/mile. I am glad I stuck with it and finished.
Post race
Warm down:

As soon as I crossed the finish I guess I mentally relaxed and realized my calf was in serious pain. I must have been limping badly b/c a volunteer grabbed me as my chip was being removed and took me to medical for a check-up. Big knot, spasm and maybe some tearing was the word. I limped around with an icepack on my calf after that.

What limited your ability to perform faster:

My inexperience in the water is limiting my swim split. Not sure what caused my bike split to be as bad as it was compared to my goals. On the run the calf injury certainly slowed me down some.

Event comments:

I am very thankful for having this awesome race in my back yard and am already looking forward to 2013!!

Last updated: 2011-05-18 12:00 AM
00:34:00 | 2112 yards | 01m 37s / 100yards
Age Group: 51/299
Overall: 365/2100
Performance: Average
Suit: Blueseventy Helix
Start type: Deep Water Plus: Waves
Water temp: 57F / 14C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 04:47
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:41:12 | 56 miles | 20.84 mile/hr
Age Group: 45/299
Overall: 293/2100
Performance: Bad
Wind: Some
Road: Rough Wet Cadence: 88
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Below average
Race pace: Too hard Drinks: Just right
Time: 04:05
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Bad
01:33:33 | 13.1 miles | 07m 08s  min/mile
Age Group: 37/299
Overall: 234/2100
Performance: Average
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
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] 4