Ironman 70.3 California Oceanside - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
70F / 21C
Total Time = 5h 50m 33s
Overall Rank = 775/2422
Age Group = M50-54
Age Group Rank = 51/158
Pre-race routine:

This year, I had a solid bike from riding the hills up the coast, a slower run than last year from not enough run volume, and like last year, a mop swim and fast t1/t2. s/b/r/trans I went 93/68/56/10 out of 158 in the ag. (59%, 43%, 35%, 6% back. 32% overall. Last year, the run was 14% back, 24% back overall in the ag).

I got to sleep in since we had a single transition area with numbered racks. I was dozing just after dark, and up with the alarm at 5. Had a mocha and a fig bar. Parked in the usual parking garage, rolled to the harbor with lights on the bike, had gus for the electrolytes, set up, and got in line with the swim waves.
Event warmup:

  • 41m 13s
  • 2112 yards
  • 01m 57s / 100 yards

The water was nice, especially since I haven't been in the ocean this year. The swim was crowded, but fine. As planned, this was sort of a formality for me, and my lack of pool time didn't hurt. No calf cramps this time, so the gus probably helped.
What would you do differently?:

nada, unless I have time for masters
Transition 1
  • 04m 16s

I was fast again this year, even though I ran a rack too far and back. I was just a smidge slower than last year's lightning speed but could tell that my run wasn't going to be as fast.
What would you do differently?:

Next time I need to remember to see where the bike is compared to the landmarks.
  • 2h 59m 27s
  • 56 miles
  • 18.72 mile/hr

Last year, I dropped 1mph on the second half, and made a point of being a little faster, above 20mph, at the first hill. There was more head wind this year, but I was 2 or 3 minutes faster this time. It was a solid bike that came from my minimal rides in SLO Co.
What would you do differently?:

Transition 2
  • 03m 5s

I'm fast in T2, and racing in tri shoes for the first time ever was good. It was nice to not worry about shoes at the rack, and nice that I'm fast barefoot.
What would you do differently?:

  • 2h 02m 32s
  • 13.1 miles
  • 09m 21s  min/mile

My plan was to go out easy and pick it up on the second lap. My legs voted for another option, to start easy and get slower. ;)

This was where I lost time relative to last year, all because my run volume was less than 20 mpw, and I was overly optimistic. The conditions were perfect, and from last year, I made sure to grab ice every time I could. And wow, I felt good into the run, but wasn't ready to go again at the end like last year. Talking to Alex at the finish, I could barely catch my breath.
What would you do differently?:

Pick up my run volume.

Post race
Warm down:

The usual - I grabbed food, chatted, and went to get my stuff.

The food? Just okay. They had tacos filled with tire rubber again, but I loved the grapes, chips, cheese and cola. They *really* need to bring back the pizza and dump the tacos.

What limited your ability to perform faster:

Run volume! (Mainly, but more bike and swim volume would help too)

A few notes -
Home made sunscreen wet wipes worked great.
The Skechers did the job, I haven't had a twinge of PF from the race, or for months.
The tri bike shoes were fine to run in and to get out of while pedaling.
With the slight head wind this year, I dropped about 1.5mph from a little over 20 when I hit the hills at the half way point. Pushing a little until mile 28 worked fine.
Socks: wet and heavy last year for a fast run. None this year with a couple of blisters. Next year: socks at T1 if it's cold, socks at T2 if it's warm.

Event comments:

This is my must-do race. I can see why it sells out faster every year, and why so many of my friends will do it next time.

Here are this year's results.

Last updated: 2014-07-26 12:00 AM
00:41:13 | 2112 yards | 01m 57s / 100yards
Age Group: 93/158
Overall: 1241/2422
Performance: Average
Suit: 19
Course: Out and back in the harbor.
Start type: Deep Water Plus:
Water temp: 67F / 19C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 04:16
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:59:27 | 56 miles | 18.72 mile/hr
Age Group: 68/158
Overall: 872/2422
Performance: Average
Wind: Little
Road: Rough  Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:05
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:02:32 | 13.1 miles | 09m 21s  min/mile
Age Group: 56/158
Overall: 775/2422
Performance: Below average
Course: Two loops along the ocean.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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