Ironman 70.3 California - Triathlon

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Oceanside, California
United States
World Triathlon Corporation
56F / 13C
Total Time = 00m
Overall Rank = 950/2243
Age Group = 45-49
Age Group Rank = 121/239
Pre-race routine:

Nibbled on a Cliff Bar, drank water, drove to the site, parked, unloaded the bike, walked it to T1, then set up shop there (I had set up T2 the day before), got the wetsuit on, and then drank water until we hopped in the water to swim.
Event warmup:

Try and stay warm as long as I could.
  • 37m 30s
  • 1930 meters
  • 01m 56s / 100 meters

It was a good swim for me as I dropped over 9 minutes from my last 70.3 distance tri swim portion. I felt good, but need to work on sighting.
What would you do differently?:

Sight better, concentrate more on my form while sighting, and not be so apprehensive about the cold water.
Transition 1
  • 06m 39s

It was a loooooong run to the bikes and the carpet was very skinny and rather clogged because of the wave starts. It wasn't worth it to ruin the bottom of your feet on the rough asphalt to go around the slower people, so I just went slow.
What would you do differently?:

Practice more with my new aero helmet as I fumbled for over a minute getting the chin strap latched.
  • 2h 58m 47s
  • 56 miles
  • 18.79 mile/hr

Very hilly and challenging course, but fun.
What would you do differently?:

Maybe not drink as much as I had to pee for over a minute in T2.
Transition 2
  • 02m 18s

Lots of people in transition that were clueless and stopped or walking slowly. I cut through an empty line to get to my spot and got yelled at my volunteers, but hey, this is a race, isn't it?
What would you do differently?:

Nothing...but figure out where RUN OUT is before I start the race. D' mistake.
  • 2h 03m 14s
  • 13.1 miles
  • 09m 25s  min/mile

I fueled well, kept my rhythm, kept my balance, and just did what I was s'posed to do.
What would you do differently?:

Maybe take that last Rocktane GU 20 minutes from the finish like I was scheduled to do...but didn't.
Post race
Warm down:

Drank a lot of Coke and burped alot. Found my family and stretched a little. Went to my buddy's house and consumed way too many Stone IPAs.

What limited your ability to perform faster:

This was only my 2nd 70.3 distance and I have improved by 17 minutes, so I don't think I could've done much to improve where I was, other than continue to train and get faster.

Event comments:

Awesome volunteers, AMAZING fan support, and well run. I'm doing it again next year.

Last updated: 2013-01-01 12:00 AM
00:37:30 | 1930 meters | 01m 56s / 100meters
Age Group: 152/239
Overall: 1350/2243
Performance: Good
Suit: Wetuit - Profile Design
Course: Square, counterclockwise, left dogleg out and back
Start type: Deep Water Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 06:39
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:58:47 | 56 miles | 18.79 mile/hr
Age Group: 120/239
Overall: 972/2243
Performance: Good
Wind: Cross-winds
Course: VERY hilly miles 28-48, with brutally hard hills...I just slowed down and motored up them, recovering on the downhills and getting some speed.
Road: Smooth Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 02:18
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:03:14 | 13.1 miles | 09m 25s  min/mile
Age Group: 121/239
Overall: 950/2243
Performance: Good
Course: GREAT FAN SUPPORT on the route. 2 loops, up the pier, up and down some crazy steep and short hills, which hurt on the second lap.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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