Ironman 70.3 California Oceanside - Triathlon

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Oceanside, California
United States
World Triathlon Corporation
55F / 13C
Total Time = 5h 41m 59s
Overall Rank = 695/2416
Age Group = 45-49
Age Group Rank = 98/312
Pre-race routine:

Ate a Honey Stinger Energy Bar, drank some Osmo Nutrition Pre-Race drink, walked the bike to T1 and then waited over an hour for my swim wave to start, which was 2nd to last.
Event warmup:

None, really. It was super crazy cold, so I put the bottom of the wetsuit on and then stayed in my hoodie until 15 minutes before my wave started and then walked into my group.
  • 37m 1s
  • 2112 yards
  • 01m 45s / 100 yards

I felt really good during this swim. I started well, although I probably could've started a wee bit faster, but didn't want to overdo it. The cold water shock was gone by the time the gun went off, with the 3 minute swim/float from the dock to the starting line, so that wasn't an issue. The "out" portion of the swim was easy and smooth. The left turns to start the swim back were okay, but there were some pretty decent sized swells that were exactly with my right side breathing pattern, so that was easy, but it pushed me to the left of course. Nothing dramatic, just something I had to work with. The swim back, was right into the sun. Blasting red ball of fire, that really wrecked havoc with my sighting. My Garmin GPS data didn't show too much off course, but I was to the left of the course, instead of the right, which was where I wanted to be. I don't think that cost me much, maybe 30, 50 meters of extra swimming, but it all adds up. My stroke was strong and I felt good. Got smacked around about 7 times, but was able to regroup and keep going.
What would you do differently?:

I don't even think tinted goggles would help with that sun being in the position that it was. I need to continue my open water practice (which was non-existant since October) and improve on that.
Transition 1
  • 04m 34s

Looooooooooooong run from the swim to my bike. Got the wetsuit off and socks on in a decent amount of time. Had to wear the race belt/bib on the bike, which was different but no time detriment putting it on.
What would you do differently?:

Nothing, really, except maybe rubber band my shoes to the bike so I could put 1 foot in quicker.
  • 3h 00m 35s
  • 56 miles
  • 18.61 mile/hr

Kept the bike power in check and eased into the hills, not overcooking it. I was able to keep my power constant that last 10 miles into the headwind (which is a mind screw) when most people were gassed because they went too hard on the first 20 miles and/or too hard on the hills. This was my first time with the 53/39 on the front crank and a 11/28 on the rear and I was fine. I had to stand up on that first hill (1/2 mile at 10% grades), but that was okay as I still kept it in check. I wasn't grinding it out with muscle pain, I was just standing up and going slow to keep it in check.
What would you do differently?:

Maybe push a teensy bit harder. I know next year, my bike fitness will be better and I will have improved my FTP and thusly, my rate of power output on the course.
Transition 2
  • 02m 1s

Took 40 seconds to pee...still rather pee than die on the run.
What would you do differently?:

Nothing really. I think I took 4 seconds to ponder where to put the empty RUN bag and I just threw it on the ground and went on. I was trying to find a trash can or someplace to hang it so it wouldn't blow all over the place and I just gave up as my brain froze.
  • 1h 57m 48s
  • 13.1 miles
  • 08m 59s  min/mile

Felt good, started too fast, purposely slowed it down and got into a good pacing mojo rhythym. I felt good and was a little fast for my plan. Miles 10 and 11 were a little painful going up some hills, but I kept the pressure on. I fueled okay and hydrated okay on the run, with sponges and holding ice in my hands to help with the heat (which wasn't much). I was 0:30 per mile faster (average) than last year on the same course (with just a minor change in the first mile of the course). I'm VERY PLEASED with my run and being able to stay consistent. I did feel like I was building in the last half of the run, but my times don't show it. Whatever...if that feeling correlates with staying fairly constant with only 1 slow mile and the rest pretty solid, I will go with that every day.
What would you do differently?:

Nothing really. Maybe concentrate more on slowing down the start miles with the crowds, etc. I went more on feel than anything with the plan in the back of my mind. I don't know if going precisely with the plan of easing into it the first 5 miles, then building the next 5 and releasing the hounds on the last 3 miles would've worked for me. It works on a stand alone marathon, but at this course, I have to get my energy where I can and try and build that last 1/2 of the course, knowing that it will just end up being the average pacing for the entire race instead of speeding up.
Post race
Warm down:

Choco milk, banana, Coke, 2 waters, walk and sat in the grass with my wife, kiddo, and mom n dad. Walked to get my crap and rode home. In and Out Burger and a Stone IPA. Rested...

What limited your ability to perform faster:

Nothing really. Obviously I need to continue to improve at all 3 events and continue to improve at putting them all together. I thought this was a success for me!

Event comments:

The kids volunteering could announce what they have in the glasses they are handing out more. On most of the run stations I had to ask what was in the cups. I'm not bagging on them, they were awesome in that they volunteered and it didn't kill me to ask what was in the cups, but it would've saved me 3 calories of breath expenditure on my run. HAHA

Last updated: 2013-10-22 12:00 AM
00:37:01 | 2112 yards | 01m 45s / 100yards
Age Group: 107/312
Overall: 729/2416
Performance: Average
Suit: Profile Design
Course: Dogleg, left turn, out and back
Start type: Deep Water Plus: Waves
Water temp: 63F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 04:34
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:00:35 | 56 miles | 18.61 mile/hr
Age Group: 123/312
Overall: 800/2416
Performance: Average
Avg Power: 176 W Max Power: 513 W Max Avg Power (20 min): 192 W Left/Right Balance: 51/49 % Normalized Power (NP): 185 W Intensity Factor (IF): 0.833 Training Stress Score (TSS): 208.5 Work: 1,905 kJ 1 17:55.7 5.00 16.7 2 14:04.4 5.00 21.3 3 15:25.1 5.00 19.5 4 13:51.9 5.00 21.6 5 15:29.5 5.00 19.4 6 18:09.2 5.00 16.5 7 18:41.7 5.00 16.0 8 19:40.3 5.00 15.3 9 12:39.8 5.00 23.7 10 14:55.9 5.00 20.1 11 15:58.7 5.00 18.8 12 3:49.6 0.68 10.7
Wind: Some
Course: Hilly! Headwind last 10 miles. I kept my power in check and stuck with the plan, as best I could.
Road: Smooth Dry Cadence: 75
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:01
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:57:48 | 13.1 miles | 08m 59s  min/mile
Age Group: 98/312
Overall: 695/2416
Performance: Good
1 8:21.1 1.00 8:21 2 8:47.6 1.00 8:48 3 8:52.9 1.00 8:53 4 9:00.1 1.00 9:00 5 8:40.7 1.00 8:41 6 8:58.9 1.00 8:59 7 9:03.0 1.00 9:03 8 9:13.5 1.00 9:13 9 9:01.1 1.00 9:01 10 9:09.6 1.00 9:10 11 9:44.7 1.00 9:45 12 9:20.3 1.00 9:20 13 8:48.9 0.99 8:57 Avg HR: 136 bpm Max HR: 154 bpm
Course: Overall pretty flat, with some long slow climbs and 2 nasty little 60 foot climbs in 100 feet. 2 loops of the same course.
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