Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
65F / 18C
Total Time = 6h 11m 6s
Overall Rank = 1305/
Age Group = M45-49
Age Group Rank = 155/
Pre-race routine:

Woke up at 345 am, was at bike transition at 425 am. I was the 1st bicycle in transition area. That was my claim to fame!!...walked to the T2. Went back to room (stayed on the Strand). Ate a bagel, banana, protein bar, and gatorade. Took a power nap until 545 am and walked 1.4 miles to swim area.
Event warmup:

This was my problem, I didnt do much of a warmup. I figured I was going to jog but didnt. That was my fault. I have to be better prepared.
  • 42m 41s
  • 2112 yards
  • 02m 01s / 100 yards

I was so excited that I was 4 mins faster than last year but I heard that everyone was faster. So i guess I will have to find out later if I was actually improved. I did drink a lot of sea water. Gotta quit drinking that! I did cramp towards the end of the race. That gave up about 30-45 secs.
What would you do differently?:

be more efficient in the swim
Transition 1
  • 07m 4s

not really great but a 1 min + better than last year. Could improve
What would you do differently?:

faster and more efficient change
  • 2h 58m 33s
  • 56 miles
  • 18.82 mile/hr

Not bad. I felt it was windier than last year. Some pretty strong headwinds on the interior part. I thought I was a lot faster than the year prior but i was 7 seconds slower.
What would you do differently?:

lose the weight I need to lose and gain some wattage to i can go even faster
Transition 2
  • 03m 29s

got into T2, ran to my rack and someone's bike was in the area of where i was suppose to rack it. Wasted about 30 secs trying to figure out where i was going to put it. quickly changed out bike to run items. Did slap on some Scape sunscreen so i took an extra minute or so.
What would you do differently?:

be quicker and more efficeint
  • 2h 19m 19s
  • 13.1 miles
  • 10m 38s  min/mile

I immediately had issues. My back faded out and I had problems running. So i had to stop multiple times to walk. I even thought about quitting but I chugged along and finished
What would you do differently?:

lose the weight necessary to be efficient.
Post race
Warm down:

walked around, wasnt real hungry...i didnt see any chocolate milk so i had a coke, a small slice of pizza. I wasnt hungry at all

What limited your ability to perform faster:

with out a doubt, 2 weight and my back issue. I need to lose about 15 lbs to be efficient. I have 2 other 1/2 ironmans and 1 ironman so i better be preparing myself for that.

Event comments:

Last year I did 5:53. I was fully prepared to go 5:30-540 ish. I thought for sure I could go 5:40's. I felt good after swim and bike. Then my back seized up and I was not able to give a good effort in the run. I usally do very well in the run. Even though I couldnt run, i still finished 6:11. Not a horrible time but I will be prepared when i come back in 2014, i will promise that. It was a challenge to finish because I was in some pain. I am happy that I finished.
Now to start mentally and physically preparing for Wildflower, Vineman, and Arizona IM. Big 2013 for me.
A HUGE thanks to all the volunteers. Thank you!

Last updated: 2013-02-17 12:00 AM
00:42:41 | 2112 yards | 02m 01s / 100yards
Age Group: 213/
Overall: 1870/
Performance: Average
Suit: 2XU Velocity
Course: I loop around Oceanside Harbor
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Average
Rounding: Average
Time: 07:04
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed:
02:58:33 | 56 miles | 18.82 mile/hr
Age Group: 146/
Overall: 1131/
Performance: Good
Ave HR= 145 Max HR = 160
Wind: Headwind
Course: 56 mile loop. by beach and camp pendleton
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal
02:19:19 | 13.1 miles | 10m 38s  min/mile
Age Group: 155/
Overall: 1305/
Performance: Below average
Ave HR 145 Max HR 170
Course: 2 loops
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4