Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
49F / 9C
Total Time = 5h 18m 32s
Overall Rank = 496/2113
Age Group = M35-39
Age Group Rank = 108/356
Pre-race routine:

Set the alarm for 4:15 and had a bagel, peanut butter and water. Packed the car with the bike and bag and took off to set up transition.
Event warmup:

It was very cold and windy and I wasn't quite ready for that. Phoenix has warmed up lately and my blood has thinned out. Ate a banana and put on my wet suit to warm up. That worked well. Forgot sunscreen.
  • 39m 23s
  • 2000 meters
  • 01m 58s / 100 meters

Water temperature seemed fine once we swam to the start line. I have never been in the ocean before and the salt water was interesting to get used to. My goal was 43 min and get through with a smooth transition. I somehow managed to beat my goal even though I was swimming aimlessly around the harbor. Also, the sun was coming up when rounding the outermost buoy and I couldn't manage to sight a thing.
What would you do differently?:

Keep practice swimming and work on sighting.
Transition 1
  • 03m 39s

I was so happy to be out of the water but stayed focused for the bike. Put on socks, shoes, helmet and started running.
What would you do differently?:

Need to remember to put sunscreen on after body marking as my shoulders got burned to a crisp by the end of the day.
  • 2h 48m
  • 56 miles
  • 20.00 mile/hr

It was a great course with spectacular views. I knew according to the elevation graph that the back side of the course would have some hills. My goal was for a 19.2 avg pace and on the way out stayed about 21. Then the hills showed up but I didn't lose as much time as I thought.
What would you do differently?:

Since I met my goal I don't think there is much I could do differently. I certainly need work on upping my speed but I don't think I could have managed any more than this right now.
Transition 2
  • 01m 38s

Good start to the transition by racking my bike and putting my shoes on. I put my Garmin on and started it. It didn't have enough time to find satellites as I was running out of transition, but I just started my timer and began running. It eventually found satellites.
  • 1h 45m 52s
  • 13.1 miles
  • 08m 05s  min/mile

My goal was to hold at least a 8:00 min/mile pace but since my Garmin was slow to fire, my pace for the first mile was about 6:50 when it woke up. Not a good start to my pacing strategy. I tried to slow down but was so excited that I just held a 7:40 for the first loop. Then reality started to set in on the second loop when my pace started to fall. The sand beach sections didn't help with pacing either but it did make it more interesting.
What would you do differently?:

Work on pacing off the bike.
Post race
Warm down:

Wondered down to the massage tent and had some pizza, soda and fruit.

What limited your ability to perform faster:

Swim - Swim - Swim

Event comments:

This was my first half and my one year anniversary of learning how to swim. I had such a good time with this race. I managed to meet all of my race goals and am looking forward to another one. The course was entertaining and volunteers and fellow racers were very friendly.

Profile Album

Last updated: 2008-10-27 12:00 AM
00:39:23 | 2000 meters | 01m 58s / 100meters
Age Group: 219/356
Overall: 1279/2113
Performance: Average
Suit: 2XU Wetsuit
Course: Start in Oceanside harbor on the boat ramp with a short swim to the start buoys.
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Good Navigation: Bad
Rounding: Good
Time: 03:39
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
02:48:00 | 56 miles | 20.00 mile/hr
Age Group: 127/356
Overall: 605/2113
Performance: Good
Max HR: 173 bpm Avg HR: 140 bpm Total ascent: 2144 Max speed: 40.5
Wind: Some
Course: One loop through Camp Pendleton.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
01:45:52 | 13.1 miles | 08m 05s  min/mile
Age Group: 105/356
Overall: 496/2113
Performance: Good
Max HR: 162 bpm Avg HR: 156 bpm
Course: Two loop course along the beach.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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