Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
Overcast
Total Time = 5h 05m 47s
Overall Rank = 229/2306
Age Group = 40-44
Age Group Rank = 41/246
Pre-race routine:

T2 was set up on Saturday after prerace meeting, shoes socks and visor. Woke up at 4:15 slept very well(nice change)Bagel, coffee, juice cottage cheese and a banana. Got to Johnson's beach around 6:00am. Set up bike then found Gina and walked around, watched the pro's exit the swim.
Event warmup:

Stretched, felt very calm.
Swim
  • 35m 42s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

This was a beautiful spot for a swim race. The shallow areas are no big deal. The tall trees along the shoreline make navigating easy.
What would you do differently?:

Last race I had a poor swim. I did more open water training. I don't know if I was faster than last race but I was very comfortable. I will continue OWS and work on more speed. I figured about 40 min for the swim and came in at 35:42 the second half was faster by over 3 min
Transition 1
  • 02m 4s
Comments:

The last two races I did a step over mount shoes on the bike. This has worked well. Had the bike in an easy gear for the hill.
What would you do differently?:

Nothing
Bike
  • 2h 43m 14s
  • 56 miles
  • 20.58 mile/hr
Comments:

Fueling and hydration and a moderate pace was my goal. You can find the rough spots in the roads by all the gear (water bottles, gel flasks, tires,gel packets and Co2) The sun broke at about 45min into my ride.
What would you do differently?:

I wanted to go under 3 hours but had no course knowledge. Finished at 2:43, very happy with that. Next year I will push at little harder knowing the course is not that difficult.
Transition 2
  • 02m 28s
Comments:

Between the dismount line and the transition area the chute is to narrow to pass and everyone was walking (like this is not a race??). Once I got to the lawn transition area I ran to my rack. Had to put on socks but all went smooth. Saw Joyce said hi, but had to run.
What would you do differently?:

nothing
Run
  • 1h 42m 20s
  • 13.1 miles
  • 07m 49s  min/mile
Comments:

My legs felt great, I paced well in the beginning not knowing how I would hold up. My plan was to hydrate well, keep HR in check for the first ten miles then increase speed miles 11 and 12 then drop the hammer at mile 13, Well there was no hammer after mile 10 so I dug deep and held on.
What would you do differently?:

My run training paid off. I will not dump as much water on myself on the run as my shoes and socks got soaked and this caused some blisters.
Post race
Warm down:

Drank lots, ate some. Did not hang around long as It was heating up and my family hungry

What limited your ability to perform faster:

I will work on strength training this winter and continue speed training in running.

Event comments:

This was my first 1/2 Ironman. What a great experience. Having no course knowledge I estimated a finishing time of 5:30 and a best case scenario of 5:15. I am very proud of my 5:05. I want to thank my sherpa and love of my life Gina. Thanks Dad, Joyce, Uncle Butch and Mary for being there.




Last updated: 2010-07-19 12:00 AM
Swimming
00:35:42 | 2112 yards | 01m 41s / 100yards
Age Group: 0/246
Overall: 620/2306
Performance: Good
Suit: sleevless
Course: Upstream out and back. Water temp was perfect. The water was about 3ft deep at the turn around. Some people stood up and walked at the shallow areas. I modified my stroke by pulling from my chest which was faster than the pedestrians and not a bad change.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:43:14 | 56 miles | 20.58 mile/hr
Age Group: 0/246
Overall: 337/2306
Performance: Good
Wind: Little
Course: A nice tour of the wine country. One sharp turn around mile 5. Rolling hills with Chalk hill at mile 45 being the steepest.
Road: Rough Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:28
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
01:42:20 | 13.1 miles | 07m 49s  min/mile
Age Group: 0/246
Overall: 0/2306
Performance: Good
per mile time as follow: 7:28 7:49 7:48 7:49 7:57 6:44 7:01 7:49 8:31 8:45 7:57 9:23 kept Hr around 168.
Course: First mile or two was flat then the rollers nothing too steep.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Good
Race evaluation [1-5] 5