Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
55F / 13C
Total Time = 5h 01m 58s
Overall Rank = 197/2286
Age Group = 35-37
Age Group Rank = 44/330
Pre-race routine:

Kim and I went through the usual routine of waking at 4:00 and eating a bagel and banana but since our waves didn't start till around 8:00 we went back to sleep. After dressing and getting our stuff together we tossed the bikes in the car and drove out to the race start. Unfortunately, by this time the fog had lifted and was already bright and sunny. This isn't a sign of good things to come.
Event warmup:

I racked my bike and put my wetsuit on and walked down to the swim start before Kim took off. Her wave was at 7:50 and my wave was 8 minutes later. I wished her a good race and watched her wave take off. Ours was the next wave and I swam around a little and lined up.
  • 36m 30s
  • 2112 yards
  • 01m 44s / 100 yards

Luckily this was a river swim and I couldn't go off coarse too bad. As a matter of fact I actually had fun on this swim. At the turnaround point I did stand up and run for a bit just for a change.
What would you do differently?:

Not much besides the usual of sighting better and learning to swim.
Transition 1
  • 03m 45s

I'm always happy going into T1. No problems with the wetsuit and stuffed it into the transition bag. Grabbed the bike and ran out to the mount line. I just ran up the hill since people were jammed up at the bottom of the hill trying to mount.
What would you do differently?:

Smooth transition.
  • 2h 33m 6s
  • 56 miles
  • 21.95 mile/hr

My goal for this race was to stay in zone three (240-280 watts). I started the bike leg pretty hard because of the rolling hills and couldn't find a rhythm. I averaged 310 watts to the first aide station and I knew this was going to bite me later and tried to tone it down for the rest of the ride. I only had one minor problem throwing my chain at the top of one of one hill due to some aggressive shifting. When I rolled into transition I had my average power down to 280 watts. My nutrition and hydration were on track and was feeling great.
What would you do differently?:

Dial it down on the bike coming out of T1.
Transition 2
  • 01m 53s

Ran with the bike and racked it with no problems. Swapped shoes and took off.
What would you do differently?:

  • 1h 47m 12s
  • 13.1 miles
  • 08m 11s  min/mile

Ok, now the problems. I wanted to pace this run at a 7:20 mile. The first few miles went by and noticed that I seemed to be struggling holding pace. I don't usually mind the heat but it was hot (95 degrees). Some of the course was shaded with trees which was nice but the hills didn't help either. By the time I got to the turnaround at the winery I was feeling spent. I just tried to hold together what ever I could and managed to hobble from aide station to aide station. I saw Kim go by 2 miles out and wished her well.
What would you do differently?:

See what to do differently on bike.
Post race
Warm down:

Took the school bus back to the river and picked up the car.

What limited your ability to perform faster:

Better pacing on the bike to follow up for strong run.

Event comments:

My goal was to go under 5:00 hours at this race. Disappointed on how absolutely terrible I felt on the run. I really learned how to respect the run in these conditions and hilly route. Overall, the race was educational and the volunteers did a great job. Time to move on and get ready for IMAZ!

Profile Album

Last updated: 2008-11-11 12:00 AM
00:36:30 | 2112 yards | 01m 44s / 100yards
Age Group: 0/330
Overall: 0/2286
Performance: Good
Suit: 2XU Wetsuit
Course: River loop
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding: Good
Time: 03:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:33:06 | 56 miles | 21.95 mile/hr
Age Group: 0/330
Overall: 0/2286
Performance: Good
Wind: Some
Course: Great route around wine country.
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Too hard Drinks: Just right
Time: 01:53
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:47:12 | 13.1 miles | 08m 11s  min/mile
Age Group: 0/330
Overall: 0/2286
Performance: Bad
Course: Out and back to Le Crema Winery. Very cool.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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