Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
60F / 16C
Total Time = 6h 09m 49s
Overall Rank = 1105/1958
Age Group = M30-34
Age Group Rank = 140/233
Pre-race routine:

Waoke up 5:15, shower, toasted bagel with Peanut butter, banana, vitamin water and Endurox mix up to wave time.
Event warmup:

1 mile ride to transition, 200 Meter jog with wetsuit on, and swim out to swim start. Felt really good.
  • 39m 30s
  • 1931 meters
  • 02m 03s / 100 meters
Transition 1
  • 04m 3s

Great T1. This is long transition area that takes a ton of time to get into and run the length. So I am happy with this time.
  • 3h 06m 41s
  • 56 miles
  • 18.00 mile/hr

I need to fix the drinking situation NOW!!! Nutrition was perfect. 1 banana and 2.5 bars on the ride.
What would you do differently?:

Drink more on the start.
Transition 2
  • 01m 45s

Great T2. Just wish I remember that you ride through the back of transition before actually getting off the bike. I was ready to get off a little early. If I pushed it hard to no pass I would have been better off, because I got slowed up by slow transitioners.
What would you do differently?:

Keep riding hard righ up until the dismount line.
  • 2h 17m 53s
  • 13.1 miles
  • 10m 32s  min/mile

I know I am not a fast runner but after last year my goal was no walking at all. I walked up a hill on the bike and walked a ton on the run last year. This year no walking anytime anywhere. It felt great.
What would you do differently?:

Need to work on getting faster over longer distances. Step one, complete the run without walking. Might have been as slow
Post race
Warm down:

Jsut enjoyed the day. Had some beer and tacos and just relived a fun day.

I didn't mention. There was a support van on the course and slowed me down for a least a mile until I yelled at them to get out of the way. And I nearly got backed into by a cement truck at the power plant. Always eventful, but fun.

What limited your ability to perform faster:

Run and swim, speed. The endurance/base were here this year, but the speed training never came around the way I would have liked. I really think a new swim training plan and running plan might help, maybe I will try it out for the rest of this season.

Event comments:

Second time and walking away with my time what it was makes me much happier. A little better organization and sponsorship last year (got nice canvas IM bags, this year just plastic gatorade bags). Being ten pounds less this year helped. Now I need to keep the weight down through the season and try to get to 205-210 for next year.

Last updated: 2007-10-16 12:00 AM
00:39:30 | 1931 meters | 02m 03s / 100meters
Age Group: 147/233
Overall: 1126/1958
Performance: Average
Suit: Sleeveless
Course: Out an back, got a little rough once we broke the barrier at the farthest point.
Start type: Wade Plus: Waves
Water temp: 58F / 14C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Below average
Time: 04:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:06:41 | 56 miles | 18.00 mile/hr
Age Group: 118/233
Overall: 939/1958
Performance: Good
Wind: Headwind
Course: OK, here is where the drama begine. The road surface on IMCA70.3 is rough, pot holes everywhere. Well my issues contrinued with rear mounted bottle holders at mile 4 I lost both of my drink bottles and was left with no liquid until aid station at 15 miles. Even then I lost one of the new bottle I picked up within a mile. I held on to my gatorade for dear life though and was able to kick butt on the first half of the bike (1:20 @28 mile mark). Lack of liquid for first 15 miles caught up to me at mile 30, just couldn't catch up on the lack of liquid and electrolytes until mile 40. Headwind on the way back, made for a rough finish, Just a few more long rides and long climbs would have helped the training stay strong to the finish. Sub 3 is on next year for sure.
Road: Potholes Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Below average Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:45
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:17:53 | 13.1 miles | 10m 32s  min/mile
Age Group: 167/233
Overall: 1407/1958
Performance: Good
168-170 most of the run. VO2 was great.
Course: Out and back two 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: Below average
Race evaluation [1-5] 4