Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
50F / 10C
Total Time = 5h 25m 48s
Overall Rank = 601/2113
Age Group = M30-34
Age Group Rank = 94/258
Pre-race routine:

Ate a bowl of oatmeal w/ blueberries. Drank my normal sugar free Redbull about 30 minutes prior to the start. Hit the bathroom and was ready to go.

Event warmup:

No swim warm up was allowed.
  • 37m 48s
  • 1931 meters
  • 01m 58s / 100 meters

Horrible swim. Felt like I got left in the dust and every set of feet I got on was even worse than me. Ended up loosing the faster bunch from my wave, and then slammed into all the super slow swimmers from the previous waves. Sighting was horrible.

At the turn around buoy, I felt my left hamstring twitching in that not-so-good way. At the 3/4 mark, my hamstring cramped up bad. Nothing I could do about it really, other than cringe and keep going.

Just was not a good swim.

What would you do differently?:

No excuses. Just didn't get enough time in the pool thus far.
Transition 1
  • 06m 53s

Left leg was cramping bad. The volunteers were pushing me out of the water, and I don't think they knew I was trying to stretch. Long run into transition, and had to stop and stretch at least 6 times.

Ended up hobbling to my bike, figuring this was going to be bad day.

Futz'd around putting on pointless arm warmers. Just wasn't feeling it, and my time showed it.
What would you do differently?:

Hurry up. Not mess around with the arm warmers.
  • 2h 52m 37s
  • 56 miles
  • 19.47 mile/hr

Started slamming the salt, and took it easy. Being in wave 20 of 20, plus getting on the bike 5-10+ minutes back from the faster guys in my wave, meant it was actually hard to gauge how I was doing on the bike.

Was passing a non-stop stream of people, but the speed difference was huge, which kinda plays with your head. I started passing a lot of guys from my AG, but it kind of made me wonder if I was pushing too hard.

Did my best to push, but not fry my legs. In hindsight, I should of pushed a bit harder. But again, I was caught off guard by not really having people around me to gauge my speed off of like I normally do.

I definitely see the benefit that the pros talk about being able to ride with a pack, even though no one is drafting.

Nailed my nutrition. 1 bottle w/ 5 scoops of Carbopro, 2.5 scoops of Cytomax, and a flask w/ 5 Expresso Hammer Gels. I brought a cliff bar again, but didn't touch it. Will leave that out next time.

Fortunately, after going pretty heavy with the salt and water, no issue with cramps again.
What would you do differently?:

Swim faster. Even though in the big picture the swim's not worth huge amounts of time, it definitely can screw you over the rest of the race.
Transition 2
  • 03m 43s

Stretched a little. Left hamstring was tight for sure, but otherwise felt fine.
What would you do differently?:

Move faster. I just wasn't moving with much of a sense of urgency.
  • 1h 44m 48s
  • 13.1 miles
  • 08m  min/mile

Great run! WTF happened... who knows. But I started off on the run, and just focused on getting into a nice easy rhythm I felt I could hold, and hopefully negative split with. Ended up having my best run off the bike ever.

I typically hammer the bike, and then try to hang on for dear life during the run. This time, I was passing people like crazy. Must of passed 20-30 people in my AG, which felt absolutely awesome. In fact, not one person passed me the entire run (happens when you start wave 20/20).

As much fun as it is to blow by people on the bike, it doesn't come close in comparing with dusting people on the run. Maybe its because this was a first for me, but damn, I was in heaven.

Mile splits:

1 - 7:37
2 - 8:12
3 - 8:25
4 - 8:22
5 - 8:07
6 - 7:56
7 - 7:55
8 - 7:48
9 - 7:50
10 - 8:00
11 - 7:53
12 - 7:42
13 - 7:51
What would you do differently?:

Nothing. It worked great.
Post race
What limited your ability to perform faster:

Mental state. Came into this race a little down on my training due to work, traveling, family in town, etc. Let a crappy swim set the early tone and get me down.

Got to work on my swim.
I think getting some longer rides in after a longer swim would go far. Need some lower back strengthening.

Event comments:

Awesome event. Great weather. Water wasn't really that cold at all. Definitely plan to do this one again next year.

Last updated: 2008-12-30 12:00 AM
00:37:48 | 1931 meters | 01m 58s / 100meters
Age Group: 149/258
Overall: 1095/2113
Performance: Bad
Suit: QR Ultrafull
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Low
200M Perf. Below average Remainder: Bad
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Below average
Time: 06:53
Performance: Bad
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:52:37 | 56 miles | 19.47 mile/hr
Age Group: 98/258
Overall: 658/2113
Performance: Below average
Wind: Some
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:43
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:44:48 | 13.1 miles | 08m  min/mile
Age Group: 69/258
Overall: 455/2113
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]