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Ironman 70.3 SuperFrog - Triathlon

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Imperial Beach, California, California
United States
World Triathlon Corporation
Total Time = 6h 59m 40s
Overall Rank = 461/684
Age Group = 45-59
Age Group Rank = 56/103
Pre-race routine:

Checked in with registration and dropped off bike the day prior.

Arrived at the venue early on race morning to secure parking. This was a small beach town with residential parking only and tow away risks. Ended up donating $10 to park at the local high school.
Event warmup:

Setup transition, had plenty of time left before race start so I was able to stretch, take a quick little half mile run around the block, walk around and check out the swim start. Stretch some more, walk around, etc..
  • 38m 17s
  • 2112 yards
  • 01m 49s / 100 yards

Fairly heavy surf conditions, a few 4'-5' waves, lots of churning white water, so hard work getting off shore and into the swim. Nice warm water with some chop but not to bad once you got a groove on. North to south current, went a little too wide on the first lap. Getting up and running across deep soft sand was hard and then crashing back out through the waves on the second lap. Overall I enjoyed it alot, the water was nice and warm.
What would you do differently?:

Would have been nice to practice in heavier surf conditions.
Transition 1
  • 06m 56s

Wetsuit exit is still hanging up on heels despite cutting off about 4"-5" off the legs. Narrow transition aisles so no real opportunity to run through transition with the bike. As soon as I got out of transition I was able to run past all the other riders trying to clip in and was able to easily jump up on the bike and be under way very quickly.
Transition time starts on the beach, so long run to and into transition. Also takes a moment to get bike gloves on, I only wear them on these longer 70.3 rides
What would you do differently?:

Going to have to actually practice getting out of wetsuit quickly if I want that process to be faster.
  • 3h 16m 25s
  • 56 miles
  • 17.11 mile/hr

This is a fast course and I got started with a bang right out of the gate I was pushing hard and passing quite a few people. I was making sure to stay hydrated, actually maybe just abit much because at one point I threw up just abit of water. I think I used 3 gels. Just a matter of fitness as I started declining on the last 2 laps. I was stopping at the aid station and took about a 3 minute break on each stop on laps 3 and 4.
What would you do differently?:

Need better fitness and aero bars have become a must at these distances. I am hurting my wrists hanging down low on the hoops. (Road Bike)
Transition 2
  • 01m 47s

I kinda fumbled abit on the transition, I pushed pretty hard on the bike and was feeling quite tired in transition. I had to fidget with my shoes longer then normal, forgot to take off bike gloves and took the time to take the helmet off first. In the first few seconds I was having abit of brain fog of what I was supposed to do in what order.
What would you do differently?:

Again this just comes down to fitness on the bike.
  • 2h 56m 15s
  • 13.1 miles
  • 13m 27s  min/mile

This was a very hard run on alot of folks. You run out of transition and go out into soft sand and run down to the beach where you run along the beach at the surf line. Then you run up through soft deep sand and hit a aid station and run down a neighborhood street and turn around and head back out to the deep sand to the beach and then down the beach, under the pier and down the beach some more where you go up into the deep sand again, this time for about 200 yards and then into a neighborhood street where you will hit aid stations, loop around and back out into the sand. Rinse and repeat 4 times!

I also had cut back a toe nail back too far and it started digging into the skin so the first 2 laps where very painful until it finally went numb.

I also drank too much Gatorade and too many gels and got to the point on the last lap I could not eat anything else, basically got a case of sugar belly.
What would you do differently?:

Practice for course conditions. I had done some beach sand running but not nearly enough, I had no idea how much sand running was going to be present.

Don't wait until 2 days prior to the race to cut toe nails.
Post race
Warm down:

Walked for just abit then headed over to the athlete lunch area and stuffed real food down my gullet to tamp down the sugar overload.

What limited your ability to perform faster:

Did not get in the regimented training I needed for a 70.3 race. Probably pushed a little too hard on the bike. Time for areo bars on the bike, just way too taxing on the upper body on long distances.

Event comments:

I did this race due to its history and it was a military benefit race. I also was able to get a military rate due to my prior service. This is a fun fast course, but if your going to race it, you must train in the sand, alot....

Imperial Beach is a nice little beach town and you are very close to San Diego and all the sights and tourist/vacation opportunities it offers.

Last updated: 2017-08-14 12:00 AM
00:38:17 | 2112 yards | 01m 49s / 100yards
Age Group: 41/103
Overall: 376/684
Performance: Good
Suit: Blue Seventy Sprint
Course: Counter Clockwise out and across and back to shore, 100 meter run across deep soft sand and back out for a total of 2 loops.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
Time: 06:56
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
03:16:25 | 56 miles | 17.11 mile/hr
Age Group: 58/103
Overall: 447/684
Performance: Good
Wind: Little
Course: 4 Loop course of out and backs with one overpass bridge as the only real elevation. Fast course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
02:56:15 | 13.1 miles | 13m 27s  min/mile
Age Group: 54/103
Overall: 486/684
Performance: Below average
Course: 4 Loop course with 60% on the beach in the sand with 20% of that being in soft deep sand.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2017-09-26 8:21 PM

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Ventura, California
Subject: Ironman 70.3 SuperFrog
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