Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
Total Time = 6h 10m 33s
Overall Rank = /
Age Group = M45-49
Age Group Rank = 154/237
Pre-race routine:

Drove down from OC to Oceanside in the morning. It was a 45 mile or 45 minutes drive. Arrived the race area, found a parking in the general area (ample of parking spaces). Then disaster hits ..... in getting the bike ready, I had 3 flat (inner tube issue) due to breaking of tip on the valve. I used up 2 extra 80mm clincher tubes I had with me. (no tech support in T2 pre-race). I had to jog/walk from T2 to T1 because the front wheel had a flat. It was about 2 mile between T2 to T1. I got to T1 just in time for the national anthem. I found Nytro Tech Support Tent, and these guys are awesome, they repaired my flat and also gave me a extra tube for the race. (Thanks Nytro)
  • 44m 32s
  • 2112 yards
  • 02m 07s / 100 yards

I think I was a little stressed and tired from the 3 flats before the race. I was happy to finish the swim. It was a long run/jog/walk between the ramp and the bike. I started to feel cramp coming on my hamstring, so I walked and jogged to the bike.
What would you do differently?:

train more with intensity
Transition 1
  • 07m 11s

I put on the Giro Helmet backward, good thing I noticed the 'pointed tips' in front of my face and re-seated the helmet. It would be funny to ride 56 miles with a backward aero helmet.
  • 3h 03m 25s
  • 56 miles
  • 18.32 mile/hr

For next year, I will try to go sub 3 hours for the 56 miles ride.
Transition 2
  • 02m 28s
  • 2h 12m 57s
  • 13.1 miles
  • 10m 09s  min/mile

Started to get hamstring cramp on both legs on the first time. Got to rethink how to feed/hydrate myself on the bike. The goal for next year at CA70.3 is to run it sub 2 hours.
Post race
Event comments:

Better equipment preparation and equipment preparation in all future races. No more malfunction to equipment before the races.

Last updated: 2013-05-14 12:00 AM
00:44:32 | 2112 yards | 02m 07s / 100yards
Age Group: 0/237
Overall: 0/
Performance: Average
Suit: Profile
Course: Oceanside harbor
Start type: Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation:
Time: 07:11
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:03:25 | 56 miles | 18.32 mile/hr
Age Group: 0/237
Overall: 0/
Performance: Average
Course: those hills are challenging. I am so happy I have 12-25 cassette on the bike.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:28
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:12:57 | 13.1 miles | 10m 09s  min/mile
Age Group: 0/237
Overall: 0/
Performance: Average
Course: near by Oceanside beach with few small hills.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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