Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
53F / 12C
Total Time = 5h 41m 15s
Overall Rank = 744/1734
Age Group = M 35-39
Age Group Rank = 142/276
Pre-race routine:

Had dinner the night before with a few other BT'r. Good food and good company although I was too tired to make too much conversation. Highlight of the night is when MadCat asked Geoff W. if I was his son - classic!

Got up at 4:15; ate raisin bread with banana and PB with some hot tea. Loaded the car with fellow BT'r Geoff W. and headed to Guerneville for the swim and T1. Prior to the swim I downed a hammer gel.
Event warmup:

flopped around in the river; water temp was perfect
  • 32m 11s
  • 2112 yards
  • 01m 31s / 100 yards

This was my best swim ever. It was a typical start with the arms and elbows flying around and people running into each other. I started in the front on the far right hand side (away from the buoys). I started off strong and was able to maintain a solid pace throughout the entire swim. I drafted a little bit when I had the opportunity. I was trying to avoid going too hard like at Alcatraz as I didn't want to start the day already spent. I got out of the water towards the front of the pack and headed to T1.

What would you do differently?:

Dry my feet off a little better - or at least get all the dirt off.
Transition 1
  • 03m 9s

My stupid wetsuit has been getting stuck on my elbows for some reason - even with body glide and tri glide spray. My T1 area became a muddy mess. The ground was dirt and cleaning my feet with water only made the surrounding place muddier. It was so much fun stuffing a mud covered wetsuit and towel in to the T1 bag to be transported back to the finish. It was nice that they had carpet over the dirt and gravel out of and into T1.

What would you do differently?:

figure out the best way to get the arms off easier as they get stuck on my elbows.
  • 3h 07m 19s
  • 56 miles
  • 17.94 mile/hr

Since I do not have my try bike yet, i was passed by many people on the bike. I started towards the front out of T1, but could not keep up with the aero folks. I averaged 17.5 with the rollers which isn't bad I guess, but definitly need to work on the bike and strength training. I hope my new Cervelo P2C gives me a little boost as well! My feet were basically numb the whole way as it never really warmed up during the bike.
What would you do differently?:

strength train more. Also, my ass was killing me from the bike - I need to get some more long rides in without breaks.
Transition 2
  • 03m 39s

It seemed like a long run from the dismount point to the bike rack. My legs were jello and I sat down to put my shoes and socks on.
  • 1h 54m 55s
  • 13.1 miles
  • 08m 46s  min/mile

My feet were still numb from the bike which was expected, but I made the decision at T1 to wear my Newton running shoes. The longest run in these shoes was 6 miles and I knew I was taking a chance in wearing them ... I started off slow as it took a good 15 minutes to get my legs under me. I was averaging about 8:25 for most of the race however on the way back had to stop several times to adjust shoes. My feet ended up killing me from about mile 6 - a burning sharp pain under the ball of my foot - on both feet mind you. I was happy with my time as the half mary I did in January was 1:47:26 - I wasn't too far off considering a bike and a swim prior.
What would you do differently?:

Not wear shoes that are too new ... classic mistake.
Post race
Warm down:

walking around and a little stretching

What limited your ability to perform faster:

The bike split is way below where I need to be for my AG.

Event comments:

I was very happy with my first race at this distance. My nutrition was spot on for this race - thank God finally. I got a few minor cramps, but they subsided for the most part. It was a very well run race and the volunteers were awesome. I would recommend this race to anyone.

Profile Album

Last updated: 2007-12-04 12:00 AM
00:32:11 | 2112 yards | 01m 31s / 100yards
Age Group: 47/276
Overall: 328/1734
Performance: Good
Suit: 2XU
Course: rectangle out and back - you are going against a very very slight current on the out and with the current on the way back.
Start type: Deep Water Plus:
Water temp: 72F / 22C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Average
Time: 03:09
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:07:19 | 56 miles | 17.94 mile/hr
Age Group: 197/276
Overall: 1113/1734
Performance: Average
Wind: Some
Course: The course is best described as rolling with only one climb of significance. When I say significance, it is really not a big deal. The course was beautiful as we road through small towns and vineyards. The entire course was on open streets, but traffic was light.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:39
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Good
Shoe and helmet removal Below average
01:54:55 | 13.1 miles | 08m 46s  min/mile
Age Group: 139/276
Overall: 676/1734
Performance: Average
Course: Rollers with one or two long climbs - out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4