Oceanside 70.3

Oceanside Race Report.

Figured I’d pen to paper some quick thoughts and a race report from Oceanside Ironman 70.3 held this past Saturday.  I’ve not had a chance to download power files and discuss them with Jesse my coach. The preliminary assumption is that I hit all my targets and we are happy with the results. I’ll get graded on my bike cadence and power range/surges as well as run data soon. I’m very much on target for my pre-season race goals.

I got back early Monday morning via the “red-eye” and hit the ground hard with catching up. I’m sleep deprived so forgive me in advance of none of this makes sense.

There were 15 out of 52 Qt2systems team headings out to do this race. It’s always great racing far away from home with not only good, competitive peeps, but most of them had raced this course prior and supply a huge amount of knowledge on how to attack the course. Also, the last thing I like to do is think about all the logistics/timing of where to be.  Many on our team have detailed notes on all the places and times to stand.. Lesson one; always surround yourself with quality people who are smarter than you!!! Check!!

The weeks leading up to this race were as good as they have ever been. I literally have not missed a single brick and almost all of the workouts were as planned if not better. The focus was there, however I had been dealing with the ab tear/strain for a long time and it was not getting better or worse for that matter. The only issue I had was coming in about 5 lbs over from where we wanted for this race, but I don’t think that will be a concern coming into St George in five short weeks from now.

I’ve raced a good amount away from home so it’s become second nature to tear the bike down and throw it in the travel box. Funny, only a short time ago I’d prepare crazy notes on what to pack and it never went off well. This trip was so easy out of the gate from the good sleep, travel and check-in.. I’d do it again without question!

It is a great feeling toeing the line at a race such as Oceanside where the competition is some of the best you will see in the world. Some say even better than Clearwater 70.3 World Championships. I have such high confidence now coming into a race with the knowledge that I was prepared, have logged the training volume and have been diligent about my preparation. Not long ago before the gun went off I’d pee my pants with nerves. Now, it’s pure excitement and enjoyment!

The Swim

The Start…Our wave was pretty big as is often the case and split into two waves.  The transition area was as big as a full scale Ironman with about 2500 racers . A couple of the locals were telling me that a couple of days before seals were washing up in the harbor from where we would start half eaten. They said there were sharks out there! Could not confirm or deny, but along with the cold water, this was going to be a fast swim for me!!! Side-note, not a great thing growing up seeing Jaws when I was little!

My wave is called and we line up to enter the boat ramp. Slither into the ocean off the ramp and the water is cold (59F) but nowhere near what we had feared. We swam about 50 yards to a floating start and boom, we are off. I got into a good grove fast and hung on some feet. They did not seem fast enough so I skipped to look for more feet. I did this a few times until I took a nice solid shot from a flying elbow to the right eye socket. It hurt but more importantly it broke the seal off my right goggle. The sun was blaring to our left. As I changed breathing to my left the goggle filled up with salt water and along with the sun glare, sighting was a bit of a problem. To be candid, as a total bonehead, I never study any of the courses I race prior for some stupid reason. I had no idea where I was to go. All this training and volume and a mess up a big component. Add one more thing to the list!!.. 

Back to the swim… I hit the turn without issue out of the harbor and into the ocean. The benefit of so many people in the water is that it’s hard to get lost! The temperature def changed to colder beyond the cover of the harbor. The water was pretty cloudy and salty. I was pretty much swimming alone and was sailing through different caps fast now and taking it back home at the half mile mark. Every once in a while I was thinking about getting bitten by a shark, but I was really focused on finishing the swim without any hiccups. For me the race does not start until after the swim and I try to limit any damage or slippage.

I pulled it home and got log jammed on the ramp. I pushed my way through and through a few shoulders through people walking into T-1 (At least I give contact while you can see my face!). This T-1 was so long and far. 33:00 and some change for the swim and on target.  My pacing goal was 31-34. I was very happy with my swim since it was my first open water swim since last September.

The Bike

Was pretty cold coming onto the bike but decided to skip arm warmers. The bike course we had a plan to hit the first 15 miles at about 10 watts higher then my settle in pace of 225 Watts (highest ever for me). Pacing goal 2:36-2:39. My nutrition goes down and I start out fast. I felt the best I’ve ever felt coming off a hard swim. I know its is going to be a good day even though I had not been my bike outside the trainer since my last race at Pumpkin man in September.. The first 15 miles were fast and the Marshall’s were out in force. I love that because people actually obey the rules and make it easy to pass.

The same thing appears in all the races our team does. We train and race with power zones to attempt to flatten the course out. That means we look fast on the flats, consistent on the hills and fast on the down hills. Everyone around us on their bikes is hammering the hills going by only to fizzle out at the top of the hill and rest on the downhill. This gets more extreme until you never see most of these riders appear all day. I know this because I exited the water in 89 positions and passed a ton of people and maintained 29^th position on the bike and on the run. It’s being very patient and consistent to set-up a good run.

The winds and course were brutal as prescribed. At about a mile 40 decent, the scariest stuff started to happen. The downhills were so fast and I was riding with a disc and an 808 on the front. I was nearing 48 miles an hour and micro gust in the form of cross winds were hammering me and I lost control of my bike. I was weighing close to 146 for this race and the winds shot my bike all over the place. I could not slow it down because the P4 has crappy rear brakes. Bike riding 101 from your school yard days will tell you that the front brakes are a big “no-no” at 48 miles an hour. This hill was so huge!! As I clamped on my rear brake, the death wobble started (Front wheel and bike wobble out of control). All I could do was let go of the brake and tight the tension on my aero Helmut to ready for some serious road rash as 50MPH now. 

Now cars were passing on the left and all I was thinking about was the best way to lay the bike down to avoid the cars. Insane. Even sitting up would not slow me down. I hung on the rear break and baby tapped the front along with sitting up to try and make the bend. Finally I slowed down to about 30 and the course leveled off. Massive relief!!!

As I went into mile 49 I passed my teammate Custie who was in a wave in front of me. My stopwatch re-sets and I had no idea how my total race was shaping up at this point. However, I did note Custie was in the wave or two in front of me and that he is a much better swimmer and runner than me, so it could not be a bad thing. I rode by him fast and pressed because I knew he would come after me hard. We were racing and I was excited but did not get off plan just the same.

About two miles later the most unpleasant thing happened. If this poor guy is reading this, I’m so very sorry again!! I blew a snot rocket to my right that must have been a foot long going 22 miles an hour only to have this guy pass me on my right and wear the whole thing on his hood and shoulder!! I must have said I was sorry 20 times while he went on to tell me how he was going to piss on me. Finally he calmed down and I went by him embarrassed and glad I was faster!! Finish 2:34:10 ahead of goal.

The Run

I rolled into transition and dressed into running and blasted out of T-2. I had been trying to pee on the bike and I finally took care of business in T-2. As I get out of my row, Custie sprints by. I pledge to watch his back and do that for about the first 6 miles were my pacing put me at holding a 7 minute mile for as long as I could hold it. It was easy but then I felt the heat and maybe even the bike strategy. The run course was really flat and along the beach with great views. The course in front on me was well-supported and almost wide open. I felt pretty good. My approach is to run with good mechanics and to try and not breakdown at the core and get sloppy. The nutrition is the key for us and I had nailed that all day. The heat was def a factor for me, but not too bad. At mile 7, the suffering began and I was not feeling as chippy as I wanted! This is when writing the name of someone like Paulette on my shoe comes into play. I want to stop for a brief moment and walk. I look down and think about Paulette and what she has gone through and it toughens me up instantly. I then see Custie go by on the other side and I’m excited to try and chase him. The rest of the run went by fast. I felt like mile 8-10 were slow, but I hunkered down and started to get back close to the 7 minute mile and feeling stronger. I could maintain that pace all day long and was running by hoards and hoards of people.

The last two miles I brought the pace down to 6:45 and pretty much finished with a negative spit which I’ve never done and wanted to do here. I felt so strong! 1:36:XX and change, finish of 4:51:XX

Race ended and I was not shelled at all which bummed me out a little because that said to me I should have gone faster. Again, it’s all new and now I have more information to use on my next outing.  This race was for your Paulette for all that you do for your family and friends, Shiny 70.3 Medal and some smelly sneakers with your name on their way to you! Looking forward to meeting you in St. George!!

  

The next five weeks are for all the marbles. Total lock-down with the diet. No more red-wine, carbs go to 300G per day and 800 per day on my mega block days. Grains only before each workout and no more coffee. My current weight is 146.6. I have about 5lbs to go before May1. I’m so excited that I’m healthy and even hungrier to lay it all out for Ironman St George. It’s been a long, difficult road with many, many obstacles. Tears, joy and agony. I’m so grateful for this opportunity! Mission Utah here we come!! My next Blog, Whitney and IM