Ironman 70.3 California : Official Thread (Page 8)

Yeah, run course might even be a bit easier without the run up Breakwater?  Altho I guess we have to go up again from esplanade to pacific on the way back as well....

damn weather forecast. that one day of rain that is now on Friday started I think on Mon or Tues and every day slipped back one day.  Hopefully will stop slipping or slip right into Sunday

All the way     It seems to be the same height as esplanade to pacific via wisconsin, just in half the distance   

The temps are in celsius but it says no rain . Yay....... Pink is the high, blue is the low and the white lines are the averages.

Why are you using Celcius? Not that there's anything wrong with that.

Todd is also going to cross off that 70.3 sticker on his car and change it to meters

Actually, I'll use Kilometers. I'm not that good at math though. Weather.com only has a 10% chance of rain in race day.

Hello all...This is my first time racing a HIM...had a couple questions is someone felt up to leaving some wisdom nuggets for me!

1) Can you list your specific nutrition strategy that has worked?  I know everyone is different, but some data points won't hurt.  (What did you take in...and when).

2) Same for hydration.

3) Is it necessary to wear any extra protection on the head during swim to keep warm?  I did the HITS Oly in Palm Springs in December and that was honestly the coldest water I've ever swam in....but i warmed up after 800m or so.

4) Is the "Pro Panel" worth sticking around for?

5) What about race strategy?  I've never worked out longer than 3:15...so I'm a bit nervous...but my training has been very consistent for this race.  My plan so far is to use swim as a warm up...focus on long strokes and minimal legs, Hold back on the bike the first half, and spin up the hills on the backside...still holding back.  Ease into the run for first 5K...Steady next 5K...then either hold on to finish, or crank it up if my body feels Ok.

Appreciate the help!  Look forward to slapping the "113136.883 M" sticker on the back of my ride!!

I'l take a crack.  For 1 and 2, hopefully 10 days out you've sorted this out?  I use a premixed custom Infinit formula, concentrated in one 3 hour bottle, chased by water supplied on the course.  Usually add 2 gels in there as well.  My bottle is 900 cals and I expect to be on the bike course 3 hours.  Usualy try to drink infinit /water every 10 minutes or so, gel about half way thru.  On the run, I take a gel every 3 aid stations and water/gatorade at every one

3.  Not for me, I wear two caps. But you certainly wouldn't be out of place with a squid lid.  I have foudn that by the time the race starts I do not notice the temps.  We don't seem to have any big storms coming in with big wind, so the water temps should come up a bit

4.  No idea, but if I am there, I would stay for something like that, I wouldn't make a trip for it.

5.  Don't get lulled into hammering the first 25 miles thinking "this is easy."  Because the first 25 are relatively easy.  the second 25 are realtively hard, and will kill your run.  Save something for the hills, then save something for the run.  Your race plan actually sounds like a solid one that most here could steal and use.  I am going to 

Good luck

Got a reply from WTC on what GU they will have on course:

The following flavors of GU will be provided on the course:

• Espresso Love
• Strawberry Banana
• Blueberry Pomegranate Roctane
• Cherry Lime Roctane
• Strawberry Chomps
• Orange Chomps

From a few different sources i'm seeing 50% chance of rain!

Awesome. I hope if it does happen that it will just be spotty. As long as it doesn't rain on the bike.

On the new course, I'd say after the swim while you are on the bike, they can grab a bite at the harbor area near T1, then walk over to the ramp at the pier (pic above).  We have to go by there up and down twoce so it's kind of a "hot corner".   Then looks like the finish is just south of the pier

The new T2 might help if your run shoes are hung in bags at the racks.  I'd bring a separate plastic bag to put my shoes in so at least I wouldn't start with wet shoes.  As for the bike, I'd say going a bit slower, avoid the white lines and dress warmer.  Finally may be able to put that rain cape to use someone recently gave me.

Big change this year with 2 transition areas.  My 2 cents would be right around the pier area during the run.  I think this is where T2 is.  I think the distance between T1 and T2 is about one mile.  Anywhere on the strand (just south of the pier) would also be a good place and you're right on the beach in that area

Linking to a good article about pacing Oceanside, and about race execution in general

http://www.triforceteam.com/2012/03/oceanside-70-3-race-tips/

http://www.triforceteam.com/2012/03/ironman-70-3-pacin/

<3 you.

AWESOME!! Thank you!!

That's it.  Money's deposited in the bank.  Nothing to do but sit back and withdraw it all with interest next Saturday.  Looks like the weather's gettin' in line as well.  Should be a very nice day.

Good luck all. 

My wave goes off at 7:39. 

Please no kicking or bumping when you pass me.  The 3 min headstart doesnt help enough!!

Just so long as there's no laughing as you pass me on the run 

And jezzie - take care.  I've found that garlic pills have helped tamp down oncoming colds....

More pre-race reading:

http://www.coachvance.com/2012/03/2012-oceanside-703-race-preview.html

My ride, although I will be going with a more color coordinated bottle scheme on Saturday