Oceanside 70.3 Race Report
So I finally found time to post a race report. I hope it’s helpful to future Oceansider’s…
After writing it, I realized I might be too detailed…personally, the more I know the better.
This was to be my 2nd HIM. My OS went OK. To be honest, I partially followed the OS Training Plan due to being sick 3 times (thanks kids) and minor surgery 4 weeks before the race (out 2 weeks). I also strained my left hamstring 4 weeks before the race and had to lay off it a little. On the good side, I did lose 12 more lbs (down 68 lbs in 2-1/2 yrs…only 15 to go!), got stronger and got smarter. The EN podcasts, blogs and wiki are invaluable. Fortunately, I felt great the day of the race and I certainly have no excuses for my performance. 
Gear
Swim: Aquasphere Kayenne Tinted goggles, swim cap (no neoprene cap or extra swim cap – I was fine) and Xterra Vector Pro X2
Bike: Trek Speed Concept 9.9, Shimano Di2, 11/25 with Compact Crank, Zipp 404’s, Look Keo 2 pedals, Sidi shoes, ISM Adamo Road saddle, Garmin Edge 800, Bontrager aero bottle (water only), Bontrager Speed Bottle on seat tube, Giro Advantage 2 helmet, Bontrager gloves and EN arm sleeves! Funny story about the wheels…I ordered Zipp 808’s with PT SLC+, but Zipp couldn’t ship them since they ran out of stickers…seriously? But…they borrowed me a set of 404’s for the race. Very cool of them even though I would have been fine with the Bontrager Race Lite’s.
Run: Newton’s and visor.
Nutrition Plan
Hourly goal: 24 fl oz, 225 cals, 600 mg sodium…all liquids
I’ve researched this a lot and there is soooo much advice for soooo many products. I obviously went with EN’s advice. I normally use BASE Performance products, but not so much for the calories (more recovery). I do like Ironman Perform as well. I read the labels on the products I often use and was happily surprised to see that the Ironman Perform numbers match what I need: 1 - 24 oz bottle = 210 cals and 570 mg sodium. The fact that it’s a liquid and on the course made it a simple choice for me. Thank God they offer different flavors on the bike and run.
Bike: I planned for around 3:15 so I needed just over 3 bottles. I decided to make a 24 oz concentrate of Ironman Perform on the seat tube and water on the aero bar (topped off at the aid stations to get 2 to 2-1/2 bottles of water). Took 2 salt capsules and 2 GU Gels just in case.
Run: I planned for 2 hours so I needed to take in 24 oz of Ironman Perform per hour or 4-5 oz per mile (a small cup…how convenient). During the OS, I did practice with flat Coke a little and it agreed with me. If I wasn;t feel well, I planned to mix it in but to be sure to calculate the calories and sodium as well.
Thursday
My wife and I flew from Chicago to San Diego. Arrived at night. Looking back, I would have preferred to get there a little earlier and take care of check in that day.
Friday
Grabbed a normal breakfast, assembled the bike and went for a bike ride. I literally rode my new tri bike 5 times and only once outside before going to CA. I ordered the bike well in advance, but it was delayed 2 weeks. It’s my first tri bike but I was comfortable with it already. Also, fellow EN’r Bernie Conway did my bike fitting and I was well set up. The 15 mile test ride went very well. Checked in around 1pm…pretty normal…30 min wait in line, get your stuff and watch a video. Walked the expo and picked up some supplies (CO2 and Ironman Perform). Per EN, we grabbed a large lunch (at least I did) and then checked out the swim start and transition. Strolled around town a little and eventually got dinner. Of course, my wife ordered a juicy steak, dessert and a couple glasses of wine…while I got the grilled chicken, veggies and water. Got to bed early. Also, sipped 1 bottle of sports drink throughout the day.
Still with me?
Saturday
2 am: Woke up to take in around 600 calories. 1/2 bagel thin, 2 Gus and 1 package of PowerBar Energy Gel Blasts. To be honest, I felt very full after downing this stuff…was nervous it might have been too much.
5 am: Woke up and didn’t eat anything. I was still full from 2am. Fortunately I felt better just before the swim start.
5:30 am: Walked 1 mile to transition with my wife…sipping sports drink.
6-6:40 am: Setup transition…sipping sports drink.
6:30-7:48 am: Sit and wait…there’s nothing good about being in the very last wave.
Swim
7:48 am: Entered the water (58 degrees - cold, but not unbearable…although, I did do Escape From Alcatraz last year so this was no big deal) and swam to start. Race started and it was a little crowded the first few hundred yards. I’m typically a strong swimmer, but was feeling a bit awkward that day. I think it was the wetsuit even though I’ve raced with it many times. I decided to stay out of the pack…chose no crowd over possible drafting. I was second guessing it while I was swimming but at least I didn’t get beat up. I did cut the corner a little on the way in per CoachR’s advice…thanks…everyone else stuck to the buoys. Swim time was 39:29. Not a good time for me, but I purposely took it very easy to save it for the bike and run. I wonder if swimming away from everyone else was a bad idea.
T1
Very uneventful. Swapped gear and decided not to wear the arm sleeves since it was getting nice out.
Bike
My tri bike is very new to me (first tri bike too) and I didn’t have a power meter yet. I decided to race on perceived effort and with a cadence of 90-95. My plan was to ride strong, but to save it for the run. I was planning for around 3:15. I got through the first 28 miles in 1:15 (22.4 mph) and was not pushing hard at all…felt great. It was mostly flat but I was still going much faster than I expected. Little did I realize I had a little tailwind. Then came the hills. The next 13 miles was absolute hell for me. The first hill was the worst and it looked crazy when it first came into view. Within no time, I was in the lowest gear crawling up the hill. I made it 3/4’s of the way up when I had to stop and walk the rest. I was very pissed about this. I have never walked a hill, including Escape from Alcatraz. At least 60-70% of the riders were walking but it still pissed me off. As much as it sucked, it did immediately go from burning legs and heavy breathing to no pain and recovery…and I was walking almost as fast as the riders. But still pissed. I’m certain if I were on a road bike I would have made it up no problem…I need to learn to climb on the tri bike! Once I got to the false flat, I jumped back on and screamed down the hill hitting 43 mph (temporarily having fun). Then we did it all over again 2 more times…only the hills weren’t as steep, but the 2nd one was longer. After the 3 big hills, it was many miles of rolling hills with a headwind. It was a good thing I brought the salt capsule and GU…took it when I had a few miles left to make sure I was covering my nutrition. Bike time was 3:25:29. Longer than I expected, but I learned a lot: Practice and respect the hills!
T2
Very uneventful. Swapped gear.
Run
So I was planning for 9:15 min/mile (I can run a half marathon averaging 8:30 miles), but the hills really killed my legs. Per EN, the plan was to run 3 miles at 9:45, then 7 at 9:15 and the rest based upon how I felt. The first 3 were run at 9:45 but then I degraded to 10 min miles. Then my watch died…but I still ran as strong as I could. I must have degraded over the 13.1 miles to 10:15, then 10:30, etc. and finally into the 11’s. Run time was 2:20:54. Much slower than I expected, but faster than last year’s HIM (and after a much harder ride). Also, I did walk every said station…threw water in my face / on my head, drank 3-4 oz of Ironman Perform and 2-3 oz of Coke. Never once had GI issues or cramping.
Finish
Total time was 6:36:43. Not what I was expecting, but I’m OK with it. This was a huge learning experience and I think I got the nutrition dialed in. Last year, I did Steelhead in 6:10. I’m certain I could do it around 5:45 or faster this year…too bad I didn’t book it.
Next race is Vineman 70.3 on July 17th and then my first full IM in Nov at IMFL.
Zipp's finally arrived last week...need to learn to train/race with power. Gonna be a busy year!
Comments
Great report. I did that one last year, those hills are steep. I went up those hills slow last year also. And the run there is no piece of cake either. Those little up and downs kill you.
Good job!
I'll see you at the Vineman 70.3!
Brian,
Great report and race. It sounds like you learned a heck of a lot from the experience and that will sit well with you in the long run. IMFL is pancake flat, so you won't have any hill surprises.
depending on the year it can bee VERY hot and humid so prepare for that.
Paul
Some photos...
@Paul - Yeah, I did learn a lot. I'm still a newbie and have many years ahead of me. I know it'll take time. And I'm very much looking forward to IMFL...might be a bit boring, but flat sounds good right now. I volunteered last Nov and it was very cold...dipped into the 40's early morning...surprised everyone. I'll be very prepared come Nov!
@CoachP - Thanks. The podcasts and wikis were a huge benefit to me. I learned so much and put them to use for the first time during a race. With what I know now + serious training, Vineman should be very good.