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Ironman 70.3 Santa Cruz - Triathlon1/2 Ironman


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Santa Cruz, California
United States
Ironman
75F / 24C
Sunny
Total Time = 6h 04m 33s
Overall Rank = 794/1214
Age Group = 45-49
Age Group Rank = 87/201
Pre-race routine:

Ate oatmeal. Went to race. Got to transition at 5:45. Bike was set up. Set up transition bag. Put on water bottles. Nothing too exciting.
Event warmup:

Some slow laps up and down the path to the beach just to loosen legs. At the beach, I swam/waded for about 10 minutes to get used to the water.
Swim
  • 32m 56s
  • 2134 yards
  • 01m 32s / 100 yards
Comments:

Rolling start based on estimated time.
I did a similar open water race a month earlier without buoys which was very helpful. Therefore, I was very comfortable with the course. However, that race lacked buoys and everyone cut the course short. Therefore, I was unsure where to pace myself.and put my self in the 35-37 min category. So I was supper excited coming in just under 33 minutes.

I passed a lot of people on the swim out but I guess it was because I underestimated my speed. The buoys were easy to see and there were lot of paddle boards to make sure you don't swim off.

The tide was going out so my first half was faster than my second half. When I did the Santa Cruz open water, I kicked hard going in but I didn't this time.
What would you do differently?:

Nothing.
Transition 1
  • 07m 55s
Comments:

Ended up jogging 1/2 a mile to the bike start. 0.3 was to my bike from the exit of the swim. Lots of people left shoes but I didn't. I didn't go all out since I was expecting to ride for 3 hours anyways.

Age group athletes were also not allowed to have their shoes pre clipped onto their bikes. It wasn't a problem because transition was on a turf field so I only had to "run" with my bike shoes about 50 feet.
What would you do differently?:

Leave shoes and run harder.
Bike
  • 3h 07m 16s
  • 56 miles
  • 17.94 mile/hr
Comments:

I drove the course so I knew the hills were coming. It was a beautiful course and I was ready for it. I had done a few rides where I road up the S.F. Bay bridge into the head wind then back down so I was ready for the head wind.

Adductors got tight on the way back so I got out of the saddle on some of the hills on the return.

The head wind miles 14-28 was very hard. I think I averaged around 13-15 MPH The person at the turn around was telling everyone "Half way there and now you have a tail wind" and boy was it a strong tail wind. I hit 30 on the downhills and 20 on the uphills.

3 transitions. First and third I grabbed gels, opened, ate, and dropped before the "trash" area ended. Second I grabbed a gator aide bottle and emptied it in my top water bottle. I also took two gels

Because I took gels at the aid stations (About 1 per hour) I didn't eat my gels. I relied on the gator aide for the rest of the ride.
What would you do differently?:

More practice in Aero position. More bridge repeats. I think my largest hill change was only 1200 feet of elevation change. My chain jumped off twice going from small to high. I need to be more patient switching up or be in the right gear on the back. The jumping chains cost me at least 4 minutes.
Transition 2
  • 00m
Comments:

I did well sliding my shoes off and dismounting. I ran about 15 feet and then my legs said no more. I felt bad for the woman right behind me (who I had been leap frogging with for 40 miles). I was able to pick it up once on the turf.
What would you do differently?:

More hard bricks off long rides. All my bricks were hour or so rides.
Run
  • 2h 13m 27s
  • 13.1 miles
  • 10m 11s  min/mile
Comments:

I planned about a 10 minute mile. I ran a 10 minute mile perfectly. However, my watch wasn't running when I made a pit stop at a port-o-potty so my official time was slower.

Lots of aid stations about every 2 KM. Lots of volunteers with at most of them (except wilder which only had water). Ice was always first and went down my shirt and I splashed water. Only "complaint" was the coke and sports drink selection were warm but beggars cannot be choosers. (The aid stations were awesome'!) Best of any race I have ever done.
What would you do differently?:

Again, maybe more bricks off of long rides instead of short. Lose 50 pounds. I planned on a 10 min mile so I was happy.
Post race
Warm down:

Ate pizza. Got bike ready to go.

What limited your ability to perform faster:

I hit my times perfectly. Maybe getting T1 and T2 better and more runs after long bricks. However, I hit all my times perfectly with in 1 or 2 minutes and my overall time goal

Event comments:

Awesome race. Beautiful course. Lots and lots and lots of volunteers. Very organized. No surprises (don't tell that the the person who should have been first and made a wrong turn). Everyone was friendly. Great race.




Last updated: 2019-09-10 12:00 AM
Swimming
00:32:56 | 2134 yards | 01m 32s / 100yards
Age Group: 26/201
Overall: 351/1214
Performance: Good
Suit: Full
Course: Start on the south side of pier. Swim along buoys to past end of pier. Swim across "end" of pier. Swim back along buoys to beach.
Start type: Run Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 07:55
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
03:07:16 | 56 miles | 17.94 mile/hr
Age Group: 80/201
Overall: 768/1214
Performance: Good
Wind: Strong
Course: North on high way one to almost the pillar point light house and back. Rolling hills. 2100 foot elevation change. Going out miles 14-28 was into the head wind. Miles 28-43 had an tail wind that was strong enough that I hit 20 miles an hour going up hill at one point. Course goes along coast so it is very beautiful. Most of the road surface is smooth.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Bad
Racking bike Good
Shoe and helmet removal Good
Running
02:13:27 | 13.1 miles | 10m 11s  min/mile
Age Group: 87/201
Overall: 794/1214
Performance: Good
Course: Out and back along the coast. You run through 2 parks (natural bridges and wilder ranch) and the run course is super scenic. They claim it is flat. Garmin had me at 400 feet elevation change and Runtastic at almost 600 feet. It was not flat. Miles 5-8 are on dirt. So I slowed down a lot as not to hurt myself.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 5

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2019-09-10 10:37 PM


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Subject: Ironman 70.3 Santa Cruz
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