Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
Total Time = 5h 49m 49s
Overall Rank = 981/
Age Group = M35-39
Age Group Rank = 176/
Pre-race routine:

Surprisingly, I had the best prerace night of sleep that I have ever had for any event. I got a solid 7 hours and ended up waking up at 4am. My buddy Roland was kind enough to give me a wake up call as well. I went through my usual morning routine of Starbucks ice coffee mix and peanut butter bagel. Stretched a bit, loaded the car and got dropped off close to T2.
Event warmup:

Ran into Roland at T2. I set my transition area fairly quickly and we were both on our bikes for about a mile warmup to T1. Okay, next time remember to bring flip flops. Riding a mile to T1 barefoot was NOT fun!

Dropped off my morning bag (after race bag), used the bathroom (the lines were starting to get ridiculous), set up T1 and got my wetsuit on. Got to chitchat a bit with Roland to calm my nerves a bit then the race was on!!
  • 35m 46s
  • 2112 yards
  • 01m 41s / 100 yards

The water was actually much warmer than I anticipated. Putting in OWS at Bayshore certainly helped prepare me for the cold. Overall, my swim was average. I didn't feel panicked at all, breathing was going well, drafted a few times and I made a good decision to start near the rear to avoid the washing machine. UNFORTUNATELY my sighting was awful! I started zig zagging badly on the second half of the swim. I actually ended up crossing to the other side of 2 buoys! I was hoping for a 32 minute swim but with all of the bad sighting I am thankful for a 35 min time.
What would you do differently?:

Transition 1
  • 07m 20s

It was nice having volunteers to help the swimmers out of the water. My heart rate was a bit jacked up as I was jogging to T1 a little too quickly. Stupid me, instead of looking at the rack numbers I ran to the spot that I "thought" I was at. Long story short I ran the opposite way, looked around like a confused newbie then had to do the "walk of shame" against traffic back to my T1 spot that I had passed. After initial embarassment/frustration with myself, got my wetsuit off (suit got stuck a bit on my heels), glasses/helmet/shoes on and I was off.
What would you do differently?:

READ the rack numbers instead of blowing right by them like I was Usain Bolt!
  • 3h 05m 43s
  • 56 miles
  • 18.09 mile/hr

The first 25 miles or so are as described, flat and fast. Usually it takes me a bit to get my legs feeling normal on the bike but I was feeling good from the beginning. In my mind I was trying to hold back a bit for the hills to come but I used my cadence (85-90rpm) as an indicator of how much effort to give. Surprisingly because of the hill training that I put in (thanks to Roland and the Observatory) the hills didn't seem as bad as I thought they were going to be. The first hill was definitely the hardest of the bunch and my HR did spike for sure (I passed someone huffing and puffing and they told me to slow down and save some for the run) but I was feeling comfortable with my pacing and effort. I was thinking that maybe I should hold back a bit and slow down but by then I was about 45 miles in and thought that since I was feeling good I would hold my pace and face whatever consequences on the run.

Nutrition wise, I used my custom Infinit formula in a 20oz bottle and a concentrated form in my Torhans 30. I sipped every 10 minutes and had to switch for fresh water on 2 of the aids stations.
What would you do differently?:

Not much honestly. My bike went much better than I anticipated. I could have pushed my down efforts a little bit more though.
Transition 2
  • 03m 19s

T2 pretty uneventful, changed, applied more lube and bathroom on the way out.
What would you do differently?:

  • 1h 57m 41s
  • 13.1 miles
  • 08m 59s  min/mile

I tried my best to start slow but again like a bonehead I zoned out and just let myself run. Started way too fast as my positive splits showed.
0.8 mi 0.8 mi 6:36 3:58:44 8:27/mi
4.1 mi 3.3 mi 27:06 4:25:50 8:12/mi
7.4 mi 3.3 mi 29:32 4:55:22 8:55/mi
10.7 mi 3.3 mi 30:16 5:25:38 9:10/mi
13.1 mi 2.4 mi 24:11 5:49:49 10:02/mi
Got to do a better job at SLOWING down in the beginning. My legs overall felt pretty good in the beginning and loosened up after a mile or so. I used Infinit Napalm in 2 gel flasks and hydrated at every station (as the weather started really heating up). At around mile 6-7 I started chafing really badly in the worst place possible. For the rest of the time I kept fidgiting around my tri shorts to find a comfortable spot. Fortunately around the 11 mile mark it just kind of numbed out. Around mile 10 I felt the wheels start falling off so I just did my best to stay relaxed. When I had a mile to go, I used to trick of spotting a fixed object in front of me and just running to it. That got me to the finish chute and the rest was just pure elation and joy.
What would you do differently?:


Post race
Warm down:

Grabbed some cookies and water and met up with my support crew.

What limited your ability to perform faster:

Honestly not much. It was one of those days where luckily everything kind of fell into place.

Event comments:

Oceanside was my first 70.3 and I have to say that it will be the MOST memorable race that I have ever run. I sacrificed and trained since November for this race. I was lucky enough to be able to race it with Roland. I was blessed enough to have my 7 month pregnant wife and best friends to come cheer me on all day. I had the Tri-Rookies in my corner. When I was crossing the finish line I couldn't help but think how lucky I was. And, although I was hoping for a sub 7 hour race, to my astonishment I went sub 6!

Last updated: 2013-04-06 12:00 AM
00:35:46 | 2112 yards | 01m 41s / 100yards
Age Group: 180/
Overall: 1149/
Performance: Below average
Suit: xTerra Vortex
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Bad
Time: 07:20
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
03:05:43 | 56 miles | 18.09 mile/hr
Age Group: 196/
Overall: 1145/
Performance: Good
Wind: Some
Road:   Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:19
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
01:57:41 | 13.1 miles | 08m 59s  min/mile
Age Group: 176/
Overall: 981/
Performance: Average
Course: 2 loops
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:
Race evaluation [1-5] 5