Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
69F / 21C
Total Time = 5h 33m 44s
Overall Rank = 619/1958
Age Group = M25-29
Age Group Rank = 66/151
Pre-race routine:

Woke up at 4am (heat start 6:50am). Coffee + food, bathroom, ride to transition around 5am, set up, get marked, plenty of time
Event warmup:

cycling to transition, and about 10 minutes of jogging and strides.
  • 27m 15s
  • 2112 yards
  • 01m 17s / 100 yards
What would you do differently?:

Get anti-fog for goggles, or leave a few drops of water in there. Goggles were very foggy and I had to clean them once toward the end of the swim.
Transition 1
  • 04m 10s

Forgot to prepare GPS watch; had to power up and reset it on T1 and on the start of the bike course. Everything else was smooth.
What would you do differently?:

Remember to set up computer.
  • 2h 55m 15s
  • 56 miles
  • 19.17 mile/hr

Nailed the nutrition. Drank more water than on the century ride. Offset my one bottle of Infinit per hour with an extra bottle of water each our and some clif shot blocks (2 packs during the ride).
What would you do differently?:

Try not to injure my knee during peak training; train more hills.
Transition 2
  • 02m 15s

Couldn't tell where the dismount was. I kept stopping next to each group of volunteers but they kept telling me to continue to the next group.
What would you do differently?:

Learn where dismount is supposed to be; be prepared
  • 2h 04m 51s
  • 13.1 miles
  • 09m 32s  min/mile

Walked quite a bit, as planned, so as not to re-injure my knee. I walked up and down every hill (there were only a few small hills), and during every aid station. When not walking I ran around 8:30 pace (fairly easy). Ended up being fine, not hurting myself much, and still not a terrible time.
What would you do differently?:

Not be injured. Train a lot more.
Post race
Warm down:

Pizza, fruit, and cola. Some stretching. No chance for massage.

What limited your ability to perform faster:

Injuries, and lack of training due to those injuries.

Event comments:

Had a great time. Will be interested to see how I placed in Clydesdale category, as that's not posted yet.

Last updated: 2007-08-05 12:00 AM
00:27:15 | 2112 yards | 01m 17s / 100yards
Age Group: 5/151
Overall: 64/1958
Performance: Average
Suit: Full suit
Course: Out and back in Oceanside harbor. Sighting was difficult on the way back as we were swimming directly into the sunrise. Swam off course once about 20 yards.
Start type: Deep Water Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
Time: 04:10
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:55:15 | 56 miles | 19.17 mile/hr
Age Group: 54/151
Overall: 548/1958
Performance: Good
Avg 143, Max 162 bpm (maxed out @ T1 and up the big hill)
Wind: Strong with gusts
Course: Nice course. Big hills around mile 30-40, and headwind on the last 10 miles.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
Time: 02:15
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
02:04:51 | 13.1 miles | 09m 32s  min/mile
Age Group: 106/151
Overall: 1089/1958
Performance: Average
Avg 140, Max 157 (maxed at last mile of race)
Course: Two out-back loops along the beach in Oceanside. Construction near the transition/finish meant about a quarter mile run on a dirt/gravel path.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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