Napa Valley Vintage Half-Iron Triathlon - Triathlon1/2 Ironman


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Napa, California
United States
Enviro-Sports Productions
77F / 25C
Sunny
Total Time = 5h 53m 53s
Overall Rank = 100/251
Age Group = M40-44
Age Group Rank = 23/42
Pre-race routine:

Stayed at a friend's home in Sonoma. Woke at 4:00 am. Dressed, had a bagel with cream cheese, and sipped on a bottle of water. Grabbed all my gear, and headed out for the 75-90 min. drive to the Putah Creek Resort at Lake Berryessa (Napa County). Sipped a Red Bull on the drive up.

Arrived the Resort (and that term is rather generous) at 6:15, and set up my Transition Area. Hung around and chatted with friends, and made some new ones.
Event warmup:

Swim start was at 8:00 am, so about 7:30, I went for a 10 min. run around the area, and then returned to put on my wetsuit. Got wet and swam for about 10 min. The water was a chilly 64-65F, so a pre-race swim was definitely good for business.
Swim
  • 32m 49s
  • 1931 meters
  • 01m 42s / 100 meters
Comments:

I had a good (for me) swim. If the course was measured out correctly, it was one of my fastest swims in open water (with a full wetsuit). Oddly enough, though, I couldn't catch a draft though to save my life. I don't know why this time--just unlucky. I might have had a ride for maybe 10 min. of the swim leg.
What would you do differently?:

Try to catch a nice draft.
Transition 1
  • 03m 26s
Comments:

Had a good T1. Stashed sandals right at the swim exit (one key to a good T1 in this race). The pavement is rough chip-seal and very hard on the cold-water-numbed feet. So sandals let you walk/jog comfortably up the boat ramp area to your bike.

Jogged up to my TA, off with the suit, toweled off a little, sprayed myself down with 50SPF "sweatproof" sunscreen, on with glasses, helmet, cleats. Go!
What would you do differently?:

Not much. Got my transitions down. But, eventually, will have to learn to ride atop clipped-in cleats (just not a priority yet).
Bike
  • 3h 13m 38s
  • 56 miles
  • 17.35 mile/hr
Comments:

I knew going in that this was going to be climbing course. The climbs came often and with enough grade to sap you and send your HR and watts through the roof.

I tried to keep a constant eye on my Powertap, and attempted to ration my watts between 150-180 (obviously not possible at times where you inevitably crank up to 250-300 watts--especially when out of the saddle). But, being in this power-saving mode meant alot of granny-gearing, and being passed by alot racers on the climbs--which dented the ego a bit (though I'd catch many of them on the descents). But, it was one of the "race your plan"-things, so my strategy and hope was that this rationing of energy would pay off with an overall good bike split (not so much) and in the run (kind of did).

I concentrated on my nutrition plan to get my mind off of the climbing. 3 gels an hour, washed down with lots of water. This helped pass the time. I carried only my Aerodrink on my bike, as there were water stations every 15 miles or so on the course to refill.

I had to pee at about the 2:00-mark in the ride. This was a good sign that I was following my hydration plan.

The crappy road surfaces on much of the bike ride meant you had to be constantly alert for rough patches and potholes. This was particularly important on the fast downhill section. In Chiles and Pope Valleys, this was made difficult by the tree-shaded areas that camouflaged rough patches and potholes.

Oddly enough, I didn't see that many flats. Far fewer flats than at any race of any distance I've been in. Weird. In the back of my head, I mentally prepared for the possibility of repairing a flat myself.
What would you do differently?:

Ride and train alot more on LONG HILLS *on my tri bike* before this race.
Transition 2
  • 01m 43s
Comments:

Rack bike, had a GU, some water, off with cleats, on with running shoes & visor, and race belt. Go.
Run
  • 2h 02m 16s
  • 13.1 miles
  • 09m 20s  min/mile
Comments:

This run was brutal. My first thought in the first quarter mile were, "Can I actually finish this thing?". My untested (and crappy) early season fitness had started to raise the specter of doubt in the back of my mind.

This was quickly overrided with the simple thought: "find an easy pace....hold that easy pace." I was okay with the rolling hills and heat for the first lap...just keept plugging away. I watched my HR climb on the uphills and recover on the downhills--mindful just to hold form.

One highlight on the first lap was watching Model/Pro Triathlete/Super-Hottie, Katja Meyers, smoke by me on her second lap like I was standing still--then saw her again coming the other way after her turnaround. Probably enabled me to pick-up my pace a for little bit just to keep that nice view in sight.

The second lap was a different story, as I was admittedly reduced to walking some of the uphill portions. I would pick out an object (roadsign, tree, whatever) at least 1/2-way or 2/3 up the hill and promise myself I could walk the rest after that. I am more than a bit surprised I turned in a 2:02 half-marathon with the walking I did. Perhaps my run pacing was poor, and I should've slowed even more to enable a more consistent pace?
What would you do differently?:

Train lots of LONG HILL runs, and lots of LONG BRICK HILL runs.
Post race
Warm down:

Stretched a bit, hung with the wife and kids taking some pictures. Went up to grab my T-shirt, said my goodbyes to some buddies, and headed off to grab lunch in Napa.

What limited your ability to perform faster:

Early season fitness (lacking in endurance), and lack of long brick training in hilly terrain.

Event comments:

If you want a challenging early-season half-Iron, this is your race. Be prepared for sustained climbs on the bike, and a rolling hills run course. This is a low-key event (250-300 racers) on the same weekend as Wildflower (2500-3500 racers)--with minimal frills, but a good overall vibe.

Be forewarned though, that this is not the "Napa" of fine wines and gourmet dining. This is the "sticks" of Napa, and you're likely to get honked at and flipped off by good 'ol boys in their Trans-Ams (like myself and another racer actually were!).

But, that doesn't detract from what is some seriously world class scenery.

Post-race food consisted of some snacks and mediocre pizza. Better than nothing, but not by much. If you're looking to refuel, I'd suggest checking out Taylor's Refresher in the town of Napa.




Last updated: 2008-03-13 12:00 AM
Swimming
00:32:49 | 1931 meters | 01m 42s / 100meters
Age Group: 31/42
Overall: 166/251
Performance: Good
Avg HR: 168
Suit: Full
Course: Wading start, in 3 waves. 2 Lap rectangular course, keeping buoys to your right. Note (5/8/08): Read a race report over at Cal Triathlon that said they felt this swim course was short. Now, I'm inclined to believe them. It was probably 200-300m short.
Start type: Wade Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:26
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:
Biking
03:13:38 | 56 miles | 17.35 mile/hr
Age Group: 23/42
Overall: 119/251
Performance: Average
Avg HR 149
Wind: Little
Course: A winding route down Knoxville Rd. to a turnaround, then climbs up to and through the Chiles and Pope Valleys to a second turnaround, before looping back down to Putah Creek. Did I mention it was HILLY? Flats were few and far between on this course. That said, the ride is unbelievably scenic, through the vineyards and lush foothills. The last 10 miles or so have substantially more downhill (good for recovering)--the dividend for all the earlier climbing. But, there remain a few final agonizing grades before getting to back to T2.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:43
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
02:02:16 | 13.1 miles | 09m 20s  min/mile
Age Group: 22/42
Overall: 104/251
Performance: Below average
Avg HR 156
Course: 2 out-n-back loops, over a rolling hills course.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4