Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
90F / 32C
Sunny
 		Total Time = 6h 13m 51s
Overall Rank = 1077/1870
Age Group = 30-34
Age Group Rank = 51/132
Pre-race routine:

Swam for 20 minutes on the course on Saturday. Expo, packet pickup, set up T2 (next time have sun screen there!)
Event warmup:

Jogged for 20 minutes up & down the hill, stretched, swam in the 5 minutes they allowed.
Swim
  • 35m 33s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

Lots of contact.
What would you do differently?:

Swim harder at the beggining to get clear of the melee
Transition 1
  • 03m 3s
Comments:

Put camel pack on, put race belt on, put garmin on, packed everything in the provided plastic back. Ran with bike (wearing shoes) mounted at the bottom of hill. Got up hill & manuvered around people ok.
What would you do differently?:

Hydration mounted on bike - with easy hose set up like camel pack. Practice getting into shoes on bike.
Bike
  • 3h 05m 6s
  • 56 miles
  • 18.15 mile/hr
Comments:

I was pleased with my bike leg.
What would you do differently?:

Just need to keep increasing milage.
Transition 2
  • 02m 34s
Comments:

Got a little turned around.
What would you do differently?:

Need to mentally go over the transition when coming in on the bike.
Run
  • 2h 27m 35s
  • 13.1 miles
  • 11m 16s  min/mile
Comments:

Terrible! Felt nauseous the first mile, settled down for miles 3-9, had a restroom stop, by mile 10 my achilies were twinging and starting to point involuntarily. I walked, jogged, heel striked & ran normal the last 3 miles.
What would you do differently?:

Need more long runs - the month of light running did not help matters. I will talk to Sheila about any nutrition changes that could help.
Post race
Warm down:

Walked around, sucking down water & food.

What limited your ability to perform faster:

My run & non-cooperative achilies.

Event comments:

Beautiful race, lots of good food locally.




Last updated: 2009-12-01 12:00 AM
Swimming
00:35:33 | 2112 yards | 01m 41s / 100yards
Age Group: 33/132
Overall: 598/1870
Performance: Average
Suit: Volt
Course: Out & back, against small current on the out.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:03
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:05:06 | 56 miles | 18.15 mile/hr
Age Group: 44/132
Overall: 1079/1870
Performance: Good
Wind: Cross-winds
Course: Rolling hills, bumpy pavement, gorgeous views.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:34
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Average
Shoe and helmet removal Good
Running
02:27:35 | 13.1 miles | 11m 16s  min/mile
Age Group: 86/132
Overall: 0/1870
Performance: Below average
Course: Rolling hills, hot!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5