Ford Ironman 70.3 California - Triathlon1/2 Ironman


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Oceanside, California
United States
Ironman North America
60sF / 0C
Sunny
 		Total Time = 7h 12m 42s
Overall Rank = 1692/2000
Age Group = 45-49
Age Group Rank = 37/53
Pre-race routine:

Up at 4:30, drank smoothie (Maltodextrin powder, 8 oz yogurt, banana, frozen strawberries, Emergen-C) and ate a half-bagel. Took three ibuprofin, put on anti-chafing, sunscreen and body glide. Dressed warmly, rode bike w/ backpack to start.
Event warmup:

1.5 mile of easy jogging, standing in porta potty lines in advance of 7:21 a.m. start
Swim
  • 49m 4s
  • 1931 meters
  • 02m 32s / 100 meters
Comments:

Took a while to get into the swim. Right goggle leaks.
What would you do differently?:

Practice swimming well early in the race. Have extra goggles.
Transition 1
  • 10m 42s
Comments:

Navy gal helped pull the suit. I wasn't woozy getting out of the water this year.
Bike
  • 3h 47m 16s
  • 56 miles
  • 14.78 mile/hr
Comments:

I drank most of one big bottle of lemon lime Endurance, and a quarter of another bottle of orange Endurance, plus about six ounces of water. This is probably not enough, but it didn't seem to hurt my performace. I had a Nutri-grain breakfast bar at the start of the bike, then three Clif gels (Apple Pie, Mocha and Chocolate) and a section of banana. Again, this doesn't seem like much, but it worked okay.
What would you do differently?:

Add a little more nutrition before mile 30, which is where I got tired.
Transition 2
  • 04m 43s
Run
  • 2h 21m
  • 13.1 miles
  • 10m 46s  min/mile
Comments:

Good run, I felt great through most of the run. Ran light and easy, passed a lot of people. Took walk breaks, Cardio nice and low. Ate a big handful of gummi bears in about mile 5.5, but spit them out. Drank the defizzed Coke and liked it. Otherwise I drank water and a bit of Gatorade.
What would you do differently?:

Nothing.
Post race
Warm down:

Went to food tent for pizza, took it to the massage tent, but it was too busy. Just sat there for a while. Could have used some neck and hip massage, but no biggie.

What limited your ability to perform faster:

Nothing. I took 43 minutes off last year's time, including 24 minutes off the bike leg.

Event comments:

Good place to go get IM slots for other NA Sports races.




Last updated: 2008-02-03 12:00 AM
Swimming
00:49:04 | 1931 meters | 02m 32s / 100meters
Age Group: 46/53
Overall: 0/2000
Performance: Average
Suit: De Soto T1 two-piece w/ neoprene cap
Course: Harbor swim out and back, single loop.
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 10:42
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:47:16 | 56 miles | 14.78 mile/hr
Age Group: 37/53
Overall: 0/2000
Performance: Good
Wind: Some
Course: Three big hill sections. I stopped once on the big first hill, but rode the whole thing. Passed people on other hills. Slow patch between the first and second hills, probably low nutrition. Improved by second and third hills and good on the final flats.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:21:00 | 13.1 miles | 10m 46s  min/mile
Age Group: 29/53
Overall: 0/2000
Performance: Good
Course: Out and back two-loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 4