A Winners Guide to Ironman 70.3 Oceanside
Hummingbird’s very own Luke Tasker took the overall amateur title at the recent Ironman 70.3 Oceanside. In this blog we’ve picked at the champ’s brain about what to expect on this amazing course everyone’s calling the the ‘North American World Championships’… Is this the case?
Luke Tasker - Image by @Tri_stars_and_a_sun
With a star-studded professional field and one of the deepest amateur fields in the sport, IRONMAN 70.3 Oceanside has rightfully earned a reputation as a must-do race for athletes looking to test themselves against the very best.
The Swim
The day begins with a single-loop swim through the brisk waters of Oceanside Harbor, and when I say brisk, I mean 13.8 degrees celcius (57F), enough to shock the system and numb the hands, feet and face at the start before the blood gets pumping. While the start is relatively calm, things quickly become choppy after setting off behind the pro men and women. As the sun rises, it hits you directly in the eyes while rounding the turn buoys, making sighting extremely challenging, using the breakwater as a guide is often the best strategy.
After exiting the water, athletes face a long run down the full length of transition before a 180-degree turn leads them back through rows of high-end bikes. Running barefoot on the asphalt is tough on the heels, a detail often overlooked. One important note: at Oceanside, your race number must be worn on the bike leg, adding a critical extra step in T1.
Counter these challenges with your gear, something you can control, by equipping yourself with the best. For my wetsuit I race in the Synergy Hybrid EFX4, which you can learn more about in Hummingbird’s extensive review, here.
Luke Tasker leaving the swim for T1 - Image by Ironman
The Bike
The Oceanside bike course is notorious for its rough surface, bumps, cracks, and potholes are frequent, and everything you’ve heard is likely an understatement. Within the first five miles, the roadside is often littered with dropped water bottles. Tightening every bolt and making sure your bottles are strapped down is a must do. Attack this discomfort by equipping your backside with everything it deserves… I race on the BiSaddle Hurricane, The best saddle for any Ironman. You can learn more in my extensive review, here.
The course starts flat, but not particularly fast, taking riders behind a gas station and over aggressive speed bumps before entering Camp Pendleton, an active military base. Despite the poor road quality, speeds pick up inside the base.
The first 30 miles (48 km) are flat and relatively fast before the first of three main climbs, a short, punchy ascent topping out at 13%, offering a rare excuse to break out of the aero position. This is followed by a high-speed descent and a few more significant climbs. A particularly unique feature of this race is the enforced 25 mph (40 km/h) speed limit during the descent out of Camp Pendleton. This rule is taken seriously, and each year a handful of athletes are disqualified for exceeding the limit.
The final 12 miles (19 km) of the ride are downhill or flat, often with a headwind as you head back toward the coast, a good chance to stay aero, increase cadence, and mentally prep for the run.
Coming into T2, it’s crucial to note the layout of the transition zone. Some athletes dismount early under the IRONMAN banner, but the true dismount line is further along, ride all the way to the end before hopping off and running to your spot.
Luke Tasker leading the bike leg - Image by Ironman
The Run
Oceanside features one of the most spectator-friendly run courses on the IRONMAN 70.3 circuit. Athletes head out over a bridge before dropping down onto the iconic beachfront strand, with crowds lining both sides of the course.
The run continues along perfectly straight, smooth concrete roads before a short but steep climb back up to Pacific Street near the pier. This quick punch of elevation hits the legs hard, especially after the bike. A short stretch on Pacific is followed by a sharp -14% descent back to the strand, lighting up the quads once more. In times like this, you need a suit that’s tight, yet comfortable, durable yet breathable and most importantly, feels fast. I race in the BornBound Skärvatten Long Distance Tri Suit, the 2024 Tri-suit of the year. You can learn more about the Skärvatten in Hummingbird’s extensive review, here.
Settling into rhythm along the beach, athletes enjoy a beautiful sea breeze and lively support from fans. Just as things start to feel comfortable, a steep 12% incline hits again, bringing you back up to Pacific for a slightly rolling and uneven stretch to the turnaround point. That’s one quarter of the run done before the same sequence repeats in reverse.
Unlike many IRONMAN events, transition and the finish line are in different locations. On the final lap, after the turnaround, you descend the same brutal 12% decline onto the beachfront. From there, it’s a straight 1 km shot to the finish line, a memorable section lined with cheering spectators and the iconic IRONMAN red carpet rolled out in full. It’s a powerful moment to reflect on the day and soak in the sound of your name being called over the loudspeaker.
Luke Tasker on the run leg - Image by Ironman
Why Oceanside Should Be on Your Bucket List
This course is an honest, challenging test of all three disciplines, demanding that athletes come in well-prepared across the board. It’s also a chance to share the course with some of the sport’s biggest names: Lionel Sanders, Kristian Blummenfelt, Gustav Iden, Rudy Von Berg, Patrick Lange, Justin Riele, Paula Findlay, Jackie Herring, Tamara Jewett, Danielle Lewis, to name just a few of the 120+ professionals who line up each year.
Throw in near-perfect California weather, a cool start followed by a beautiful 20°C run and you’ve got a world-class race experience that truly has it all.
Whether you’re chasing a personal best, a podium spot, or just want to see how you stack up against the best in North America, IRONMAN 70.3 Oceanside should be high on your race calendar.
A huge shoutout to Hummingbird Elite athlete Addy Epp for his amazing performance this year at Oceanside.
