Ironman 70.3 California - Triathlon1/2 Ironman

Interestingly, I was lined up in the third row and turned around to see at least 50 people behind me. I thought I was going to get clobbered by them swimming over me, but it turned out I was well positioned. I felt a couple of people pass me after the start and I was passing a few on my way to the first buoy. Fortunately there was not a whole lot of contact. Mid-way through, the swim got rough by the swells from the ocean as we approached the harbor opening. I ran into more earlier wave starters having difficulty navigating and swimming in this area. I maintained as much streamlined form as possible to help slice through the chop. I took a couple of salt water gulps by accident. I breathed bilaterally the whole way and stayed comfortable without working too hard.

I could have gone a little harder, now that I see how everyone else did. I finished in 35 minutes and could have dropped that by 1-2 minutes if I worked comfortably harder in the first 1/4 and in the last 1/2 mile. Also, I recognized the faster people in the line-up and could have put myself in a more strategic position to try and draft off them.

T1 was a long run from the water to the bike rack. We had to stuff our wet gear into bags provided at the expo. This was because T1 and T2 were in different areas and these gear bags were transported to the finish for later retrieval. My rack was within 20 yards of the exit of T1, so I put my shoes on in T1 and ran on the carpeted surface to the mount line. Did my normal flying squirrel to mount. My total time was good compared to the average population.

Nothing

I averaged over 22 mph for the first hour. Within the first 6 miles I hit a bump and dropped a gel flask from my bento box. Since I knew I was going to need it, I had to back-track and pick it up. This point of being anxious to get back some lost time influenced my first hour pace.
I wasn't able to pre-ride the back half of the course since it is on the closed Marine base, but everything I heard and read was about some big hills so be prepared for them. In retrospect they weren't that bad. One was steep and required an out of the saddle push, but it was short. Hurrying wasn't going to make any huge time savings. The other hills were manageable and not as hard as I expected. Only saw one group in draft formation and probably because of the rain, there was no race marshal around to catch them. There was only moderate headwinds on the backside so holding 20+ mph was easy. Glad I used my rear disc cover on the 808. Made up 9 places to get me to 19th

Being my first HIM and not having the opportunity to pre-ride the back half, I stayed conservative throughout the bike leg. In retrospect, I felt I could have gone harder. However, it's easy to say that now.

Perfectly timed taking feet out of shoes and jumping off in stride before the dismount line. My feet were numb because of the cold and running was interesting to say the least. Ran right to my spot and racked my bike perfectly. Decided to bail on socks but for the first time, sat down and slipped my shoes on. That was good move since bending over trying to do it in the past has had varying results of success.

Nothing

First 8 miles I was running low 7's and all smiles for the cheering crowd. I was wearing a local tri club kit so local support was awesome. I felt fast coming out of transition without any bike leg wobbles. Do your bricks!
Stayed evenly paced until a cramp twinged and stopped me. Luckily I was able to stretch it out, run a bit, and stretch it again. I modulated my pace till it subsided, however it never fully went away. I slowed for the remaining 5 miles to mid-7's. Grabbed a gel and carried it a few miles, slowly washing it down with water. Was more for insurance than anything.
With 1000m to go I passed an age grouper in my division and with 400 to go, I picked up the pace to a near sprint. Felt great hitting the line and knowing I was done with my first 70.3. Finished the 13.1 in 3 minutes slower than my open half marathon PR.

Again, it is easy to say I could have gone harder knowing how strong I felt on the run. It is better to be strong on the run than to be walking because I left too much on the bike leg. If anything I would have eased into the run instead of hitting it hard right from the start. I'd have taken a gel earlier instead of near mile 4 too.

Light stretching in the post race arena. Hit the free massage table within 15 minutes after the finish.


1) Lack of pre-ride experience on the backside of the bike leg could have limited my speed on the bike. Taking it too easy for hills that looked harder on the elevation profile than they actually were. The only data you can find is from athletes that actually have raced it. 2) I know I'm an inefficient fat-burner, so I wanted to keep my hr in the lower zones to conserve fuel (glycogen) without having to eat too much before the run.


The race cost $300 and I can see the value. Anything more and I personally can't see paying that much. There are local half distance races that are not the 'I' brand, which I suppose are just as fulfilling. Aside from that, I'll still do this race next year.
Volunteer support is excellent. Organizers do a lot to make the race run well. Aid stations are well stocked.
Drafting is going to happen. Sometimes they will get caught, sometimes they won't. I will not purposely draft but will call out those in my age division who do. I still beat the one guy in my division who I saw blatantly drafting.