Ironman Morro Bay 70.3 Race Review "Race at the Rock"

The inaugural Morro Bay Race took place on May 20, 2023. Morro Bay is a charming town located along the central coast of California. The closest airports to the area are Santa Barbara, approximately a 2-hour drive away, and San Jose, about a 3-hour drive away. Plenty of grocery stores, restaurants, and other amenities are available in the town. While there is no Whole Foods, you can still find quality food options.

🏨For accommodation, there are several hotel options within walking distance of the race and affordable Airbnbs and VRBOs located about 3 miles away from the race venue. It's worth noting that May is not a particularly sunny month in Morro Bay, so it's advisable to bring layers of clothing to accommodate the varying weather conditions.

🏊Swim: During the practice swim, the water temperature was a chilly 54 degrees but warmed up to a more bearable 58 degrees on race day. The swim takes place in a protected harbor, so there are no waves to contend with. However, be prepared for the cold water with appropriate gear such as a wetsuit (thermal if you have it), booties, and a neoprene + latex cap.   Bring something for your feet, as there is 10 min walk from the transition to the swim start, and it is cold; booties are great; otherwise, throwaway socks or shoes.  They offer morning clothes bags, which I recommend since it can be cold and the finish line is at least a mile from the start.  

T1: The transition area requires a long run on turf over a dirt lot. Wearing booties can help protect your feet but may not be conducive to achieving personal records in transition times.

🚵Bike: It's important to note the air temperature during the race, which was around 53 degrees and overcast. I recommend a long-sleeve jersey, arm warmers, socks, and gloves.  I had no clothes, and it was extremely cold, and the temps dropped to mid 40’s and drizzly.  Consider the cold weather when planning your nutrition and ensure you can consume your fluids effectively. Adjust your calorie intake accordingly, as you tend to burn more calories in colder conditions. The bike course is rolling hills with moderate climbs, totaling an elevation gain of 1800 feet. There is a headwind outbound and a tailwind on the return. The course is not particularly technical, allowing you to stay in the aero position for most of the ride.  https://www.strava.com/activities/9108752798

T2: Consider leaving shoes on if you are not wearing socks. However, I strongly recommend socks, as frozen feet on the concrete and the carpeted dirt were painful.   

🏃‍♀️Run: The run course offers scenic views and a friendly neighborhood atmosphere with plenty of support from spectators as you pass through downtown. The total elevation gain for the run is 500 feet, with a few punchy climbs but nothing too challenging. The course consists of three loops but was enjoyable for participants. The only negative was the pervasive smell of fried fish along the course, but you are in a seaside fishing village.   https://www.strava.com/activities/9108678598

🏅Finish Line: The finish line is about a mile from the transition area, allowing for a pleasant cooldown walk. Bring a backpack so you can ride back to your car. There is plenty of room in transition for bags.  

🅿️Parking: The race organizers recommended parking 9 miles away and using shuttle services. However, many participants found ample street parking available within a mile of the transition area in town.

In summary, the Morro Bay Ironman offers a unique experience with its cold water and air temperatures, along with the warmth and charm of the town. Despite the challenges posed by the weather, the event was well-received by participants.

Ironman St.George 70.3 Race Report

My great idea of a last-minute 70.3 in St. George, went okay. It was a week where Murphy's Law made a grand entrance: car transmission kicked the bucket, credit card fraud left me penniless on the road, and I even booked a hotel in the wrong city. But fear not, for I persevered and made it to one of my favorite cities for one of my most beloved 70.3s.
Expectations? Psh, who needs 'em?
Taper? What's that?!

Race day arrived, and despite getting lost, I arrived with time to spare. Phew!

Swim: With water at a brisk 61 degrees, I braced myself for a chilly swim. To my surprise, it felt great. My new QR Hydrosix wetsuit provided comfort and freedom for my shoulders, and I felt great!  Time? 28:06.

Bike: My legs felt like they were made of lead from the get-go, thanks to last weekend's bike race and my lack of taper. But hey, no stress! Power was a smidge low, and my bike split wasn't my best at 2:46:26. I tested the  Stryker Nutrition with 90g of carbs per bottle. A bit too strong for my taste buds, so 60g might be the sweet spot. Ate 1 pkg of Precision Hydration Chews (30g) for a grand total of 80g/hour. No GI distress, but I wouldn't call it a magical potion based on my run.

Run: You know that feeling when you arrive at T2, and all you can think is, "Oh Fck!"? Yeah, that was me. My game plan: run loop 1 easy, then pick up the pace. I started my watch but refused to look at it, knowing my pace was probably slower than a snail's. My heel started to ache towards the end of loop 1, and I panicked, thinking of the dreaded Plantar Fasciitis. To quit or not to quit? I chose to keep it slow and run it out. It wasn't easy-peasy, and the grass and camber didn't help my foot. Sometimes, it's all about taking it one mile at a time and staying in the moment. I fueled with Precision Hydration 90g gel for the first 90 minutes, then switched to Coke. Final time? 2:02:55. Yikes!

I reminded myself: have fun, don't stress! I wanted to have a blast, not worry, and maybe go faster, but hey, a finish is a finish! 

I'm grateful for the race, overjoyed to see Sheila PR her race, and thrilled to share the course with my coach. Triathlon is all about community; nothing beats hanging out with friends around a race!

Why Not?

 

Ah, the Ironman St. George 70.3 - a race that captures the heart and torments the mind. Why hadn't I signed up yet? Perhaps it was the imminent 70.3 in two weeks or the bike races I was jumping in; regardless, I couldn't resist stalking the race registration page like a lovesick teenager.

Lo and behold, it was still open. Time to consult the all-knowing Coach: "Good idea or bad idea?" Naturally, it was a brilliant idea. Signed up! I snagged a sweet deal on a Days Inn room. How bad could it be?

As fate would have it, I never got to find out. You see, I booked the room in South Carolina, not St. George. Rookie mistake, as if I have zero experience in the world of hotels. . After some tense negotiations with a bewildered check-in clerk, a few phone calls, and a wild goose chase, I landed myself in a charming little abode that could only be described as a dump.

But I digress - back to the race! Having completed Oceanside 70.3  just four weeks prior, all my gear was ready for action. And why not try a new hydration product that arrived Thursday? What could possibly go wrong? 🤮

🏊‍♀️Swim- out hard, shorten my stroke, and deal with the chop; this is my jam. 
🚵Bike – Ride 80-82%  for the entire ride 
Strong on the hills, may push it a  go a bit harder, I think my fitness is there 
🏃‍♀️Run – DO NOT run the first loop too hard; ease up the hill and settle into a solid pace, have fun!  Finish strong and fast 
 
🍌🥛Fueling-   risky I know, but trying a new drink mix.  Styrkr – 90g per bottle- 
🚵‍♀️Bike: 2x bottles with 90g CHO of Strykr – + 1 bottle Gatorade = 224gCHO for 81g/hour 
🏃‍♀️Run:  PH 90G gel- finish that in 90 min and finish on Coke

The bonus

is I get to race with my athlete Sheila and my Coach!  It's all about the community. 

Competition? no clue- I have not looked  

Bike Racing, What?

 So, I did a bike race, my first one - the first road race, that is. I have four gravel races but road racing is a whole different beast. I was hoping for a large group to ride with, taking turns pulling, drafting, etc., but with a starting list of seven, it didn't quite play out that way. I purposely avoided jumping into a crit or massive race with a high risk of crashing since this is a D race (and I'm not exactly a pro cyclist here).

Boulevard has been around for years, taking a sabbatical during Covid, but thanks to Koz Races, it made a triumphant return. The 44-mile race consisted of two laps with 1,800 feet of climbing each, starting way out east at the Golden Acorn Casino. Registration was a bit of a cluster, and despite arriving 45 minutes early, I rolled to the start without a warm-up and missed most of the meeting. Not my MO, I am early and know ALL the rules, not this time. 

My biggest concern was the course, but I was assured it was well-marked with only a few turns: a big circle, rollers for 4 miles, descend 11 miles, climb back up, and do it all over again. I had no strategy and went out hard, really hard, just to see if I could shake up the group. They sat in and let me do the work, even on the descents. A few miles into the climb into a headwind, I dropped back. There were three of us now, and I let her set the pace, 15 watts lower than mine, which was smart since I was starting to feel the effects of my early efforts. It was over 90 degrees and I had two bottles - it suddenly occurred to me there were probably no aid stations. Oops. I started rationing my fluids, tried to drop her again in the last few miles, but she hung in there.

Starting the second loop, I saw people offering bottles to their riders and noticed big water bottles on the ground. I didn't want to stop, but I figured that John could help me. He drove up and handed me a water bottle when I saw him. I yelled that I needed salt++. A few miles later, he gave me the bottle I needed, and the official asked what he was doing. Turns out there was a feed zone, and we were well outside of it. Oops, again. He said I would be DQ'd.

I pretended I didn't hear that and continued to push, but I was dying - blowing up hard. Watts were down, it was 92 degrees, and my legs were on fire. In the middle of the last 4 miles, my buddy fell off, but I'm always afraid of a comeback, so I pressed on, making animal noises, sweating profusely, and remembering why pacing is important. I made it across the line and nearly fell off my bike.

Well, that was an epic implosion, but you know what? It was really fun! My strategy was awful, but I got a heck of a workout and the transition run was to get cold fluids and an ice-cold Monster.. My kit was salt-coated, and my legs seized up so badly. What I did well was fuel: two bottles with 30g carbs each, +1,500 mg sodium (needed more), a 60g Maurten Bar, and a 90g Precision Hydration gel with a bite valve for easy eating - 84g per hour.

It turns out they didn't DQ me. Not sure why. I want to do more, but not any massive, risky races,