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Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
88F / 31C
Sunny
Total Time = 5h 53m 31s
Overall Rank = 791/2286
Age Group = M 41-44
Age Group Rank = 120/320
Pre-race routine:

Before I get into the details, Triathlons don't get done by yourself. I want to thank all of my online training partner, coaches and family. In particular my wife who has been supportive of my Kona race.
-------------------
Got up at 4:30 wit. Packed up the car, got a bagel and a quad Starbucks espresso. Headed out with Jason and Aaron. Got to the bike set-up and putzed for a while.

I saw Anthea there volunteering and she gave me a hug and wished me well.
Event warmup:

As I was getting into the water, a guy entering with me said, "Hey--you have your glasses still on." My face dropped, and I high tailed it back to the transition area. It was still packed with people and I knew that I would not be able to get back in time. So I found a water stop by the exit and put my glasses on the Gatorade bottle.

Bonehead

My warm-up consisted with me running back to the water. As I was running back I saw Julie GPOL. I briefly said hello to her and her daughter and ran back to the water.

I got into the water while they were in the two minute countdown. It just worked out. I did not get back to the side of the river that I planned to leave from.
Swim
  • 37m 28s
  • 2112 yards
  • 01m 46s / 100 yards
Comments:

The swim start was pretty normal. I did not get kicked. Amazingly I stayed pretty calm during the swim. I did a good job sighting on the banks. I did think to myself why won't this swim end! I did focus on front quad swimming and form more so than any swim that I have done in the past.

At the turn-around point the water was pretty low. It was easier to get up and walk through this area.

After the turn, I headed back over the bridges. I did head towards the shoreline before correcting and passing under the bridge.
What would you do differently?:

My swim volume is probably half of last year--part of the plan. I did swim roughly the same speed--which is good.

I would leave my fricken glasses at T1. Duh
Transition 1
  • 05m 50s
Comments:

I ended running toward the bike before realizing that I needed to pickup my glasses. I ran back (about 15 steps) and ran to the bike.

I got lube and sunscreen lotion. I need to get more sunscreen on my shoulders next time. I have a slight burn area.

I was not fast, but measured.
What would you do differently?:

No left glasses
Bike
  • 3h 08m 46s
  • 56 miles
  • 17.80 mile/hr
Comments:

After T1 I get into my clips and head up the the hill in my granny. I passed probably 5 people who were having problems clipping in or were struggling in big gear on the hill out of the beach.

I headed out of town and took a look at my power tap and it was showing 250+ watts. I immediately dropped it back down to my targeted watts. My game plan for the bike was not to blow up my run by holding to four gears throughout the day.
--Gear one stay below 185 watts for the first 30 minutes
--Gear two keep watts below 200 watts for the remainder of the race.
--Gear three keep watts below 205 for long hills
--Gear four was to keep watts below 220 for short hills (under three minutes).

Last year I pushed the bike, blew up on the heat and suffered on the run.

About three miles into the ride the Garmin started to give me problems. I stopped the bike rather than risk doing something stoopid.

My game plan was to keep the watts down below 185 for the first 30 minutes. I ended up with normalized watts of 196. I had one spike were the watts jumped up to 335 for 45 seconds. It was when I tried to chase a rider up a hill. When I did that I immediately thought to myself that I wasn't riding my ride. My mantra was "to stay in the box."

After about 20 minutes I started the nutrition. I did a great job getting enough cytomax and thermolights. However, I think I could have consumed more water.

On the hills it was tough not to let the watts go up. A couple of times I let the watts go up to 220 or so.

Then it happened. A first for me. After climbing a hill I look up and there it was.... A giant oak tree has collapsed. It was covering the entire road. There is a stream of riders who are dismounting and walking under a gap in the tree. The gap is created by a power line that is about 5 1/2 feet off the ground.

My first instinct was to think what the heck are we doing? So I started to see if there was another path around the other side of the tree. At that point I see a cervelo with two broken forks. I look up and there is a cyclist under that tree. I could not believe it. The good news in doing this mid life crisis event is that all of the type A personalities are there. There was a Doctor and a Physician's Assistent helping out the rider under the tree and two other people who turned out to have broken collar bones.

I headed back under the tree with the rest of the lemmings under the power line. Doing the lindo dance under a powerline while I'm ampped up is not the smartest thing that I have ever done.

In the backgound there were sirens coming towards us. As I was leaving I looked back and I saw a rider walking around with a forward motion jersey on. Turn out he had broken his collor bone too.

Frankly, I had a tear in my eye as I passed through the area. It turned a great day into a somber reminder.

http://www.pressdemocrat.com/article/20090720/ARTICLES/907209918?Ti...

After about 40 minutes I decided move it to gear two. I continued to grind away on the course. I was pass by a ton of people who were anaerobic. I saw Atakat and we tried to talk over the wind for a while as we passed each other a couple of times. In general I was staying in my aerobar more than I had in training--which was good.

I continued to grind the rolling hills toward the first hill of the day before Healdsburg. I love attacking hills and I have gotten much better at this over the years. However, not today. I kept my watts down at the low levels of the plan and just inched up the hills the best I could without spikes. I got to the top and did a pretty good job heading down the hill into Healdsburg. After a couple of corner it was throught the rolling hills for the next 20 or so miles. At this point I realized that I was in much better shape than last year. I was still taking in liquids, I was not baked and my legs felt great.

Every time I felt myself starting to push myself too much, I yelled out to myself (sometime out loud) "IN THE BOX." Which means--stay with the race plan.

At about mile 32, I spit off my bike (after looking) and a lady yells you almost got me. I appologized profusly.

At about mile 36, some guy passes me and then slows down. To his left he blows a snot rocket. I see the spray coming toward me and before know it it lands in my mouth. BLECK BLECK BLECK. After gargling with water from the aero bottle I yelled at the guy to watch out. I didn't overreact or get too worked up. THAT was keeping in the box.

At mile for 42/43 the second major hill occurred, known as Chalk Hill. It isn't a bad hill, but just that it is on mile 42. I slowly ground up that hill generally staying in my game plan. On the way down the hill another rider was going slower but holding to the center line. I couldn't pass and decided not be be a crazy person...

At the bottom of Chalk Hill is Fraught which starts an ascent. I knew before the stop sign to drop my gear down and I shot up that hill avoiding a major area where people drop their chains or needless grind up the hill. I did see Julie again on the ride and she cheered.

The rest of the ride was uneventful to the transition area. Except I did recommend to one rider that he put on sun screen as he was already red. He said he was from Seattle and did not get any sun.

Biking the course a couple of times and the computrainer version of the course really helped. My ride was 98% in the box and faster than last year.

Entire workout (181 watts):
Duration: 3:09:08 (3:12:50)
Work: 2022 kJ
TSS: 237.6 (intensity factor 0.875)
Norm Power: 194
VI: 1.07
Pw:HR: 29.19%
Pa:HR: 26.59%
Distance: 55.406 mi
Min Max Avg
Power: 0 566 181 watts
Heart Rate: 30 150 74 bpm
Cadence: 30 244 94 rpm
Speed: 0 38.2 17.6 mph
Pace 1:34 0:00 3:25 min/mi
Hub Torque: 0 456 76 lb-in
Crank Torque: 0 840 168 lb-in

What would you do differently?:

1. Not walk under a live powerline. I'm just thankful that I was slower on the bike today.
2. Keep my mouth shut while bikers are blowing snot rockets.
Transition 2
  • 07m 9s
Comments:

I ran down to the right rack and ran to toward the bike. At first I did not see the bike. I reapplied sun tan lotion and got my gear on. I did run by a race voluneteer and had her put water in my bottles. Last year the cytomax was practically boiling. Bleck.
What would you do differently?:

Nothing. One of these days I'll learn how to release the shoes on the bike. However, not worth the investment now.
Run
  • 1h 54m 17s
  • 13.1 miles
  • 08m 43s  min/mile
Comments:

My game plan was to start the first three miles at 8:45 and then move to 8:00 miles until 10 where I would open it up to 5K pace or 7:30.

My three mile average was 8:39 which was just a little fast. I felt solid and if anything was fighting to go slower. I knew I blew up on mile 10 last year--so I wanted to avoid this.

On mile 4 to 10 I was off my 8:00 miles averaging 8:48. In general this was a very hill course and I felt strong during the first 8 or so miles. The heat was heavy--probably in the 90s at this point. I did a great job staying hydrated at the water stations (I walked about 30 seconds during 5 of them).

About mile 5 I passed Snot Rocket Dude. Did not say a thing. Stayed in the box!

Miles 11 to 13 was the part of the plan to fly. There was one hill and quite of flat and downhill. With the heat, I just did not have the energy to speed up. However, I never stopped running (ok three steps on one hill).

As I was finishing Dana and others from FOMO were cheering me on. I heard Anthea cheering too.

This was my first 13.1 race without walking--even during the half marys.

Entire workout (112 bpm):
Duration: 1:55:38 (1:55:38)
Work: n/a
rTSS: 141.5 (0.808)
NGP: 8:45 (183.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -8.26%
Distance: 12.941 mi
Elevation Gain: 1573 ft
Elevation Loss: 1570 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Heart Rate: 65 149 112 bpm
Speed: 6:19 0:00 8:56 min/mi
Altitude: 37 144 93 ft


What would you do differently?:

Most recent traing was building base with 10 miles. In an "A" race I would have had more run volume and taper. In general I'm very happy with the race and my decision making.
Post race
Warm down:

My wife Danette was not going to see this race. She was at the finish line which was a nice surprise. I stayed in the finish area trying to hydrate and talking to her.

I got something to ate and met up with Aaron and Jason. Recovery meal at in and out burger.

What limited your ability to perform faster:

No taper and less heat. It was my best race at this distance by a long shot. I was really happy that I had a solid plan and

Event comments:

Vineman is an excellent race--well supported by all. This race should be on everyone's list.




Last updated: 2009-01-28 12:00 AM
Swimming
00:37:28 | 2112 yards | 01m 46s / 100yards
Age Group: 0/320
Overall: 0/2286
Performance: Good
Guess--the vineman system did not break out T1 time vs. Swim. I hate that.
Suit: TNT Suit
Course:
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:50
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:08:46 | 56 miles | 17.80 mile/hr
Age Group: 0/320
Overall: 0/2286
Performance: Good
Wind: Little
Course:
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 07:09
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:54:17 | 13.1 miles | 08m 43s  min/mile
Age Group: 0/320
Overall: 0/2286
Performance: Good
Mile 1: 8:26, mile 2: 8:31, mile 3: 9:00, mile 4: 8:41, mile: 5 8:37, mile 6: 8:54, mile 7: 8:41, mile 8: 8:52, mile 9: 8:41, mile 10: 9:10, mile 11: 8:55, mile 12, 9:21, mile 13: 9:33.
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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

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2009-07-21 8:06 PM

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Expert
638
50010025
Lafayette, CA
Bronze member
Subject: Vineman Ironman 70.3


2009-07-21 9:03 PM
in reply to: #2300272

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Expert
1117
1000100
Shalimar, FL
Bronze member
Subject: RE: Vineman Ironman 70.3

Wow -- incredible race!  And to beat last year's time is a big bonus!

2009-07-21 9:08 PM
in reply to: #2300272

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Master
1567
10005002525
Kauai, Hawaii
Subject: RE: Vineman Ironman 70.3

I loved your race report! Stayed in the box, I like that. Wow scary scene with that tree and power line you kept it together well.  If that didn't happen you would have even been faster! Thanks for sharing! Looking forward to reading your Kona RR!

2009-07-21 10:21 PM
in reply to: #2300272

Uxbridge
Subject: RE: Vineman Ironman 70.3
Great report...you did an awesome job. That snot rocket part was disgusting.....I would not have been able to stay in the box!!!WTG!!!!
2009-07-21 10:52 PM
in reply to: #2300272

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Extreme Veteran
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Subject: RE: Vineman Ironman 70.3
Fantastic race...in the box! very nice.  Congratulations on the finish. 
2009-07-21 10:58 PM
in reply to: #2300272

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Champion
5779
5000500100100252525
Encino, CA
Bronze member
Subject: RE: Vineman Ironman 70.3
Congrats...great job and great RR!


2009-07-21 11:47 PM
in reply to: #2300272

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Champion
7545
5000200050025
Santa Cruz, California
Subject: RE: Vineman Ironman 70.3

FANTASTIC RACE GEOFF!!!! you looked really strong!! Way to "stay in the box"....and even during the snot rocket affairs.

2009-07-22 1:16 PM
in reply to: #2300272

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Elite
3020
20001000
Bay Area, CA
Subject: RE: Vineman Ironman 70.3
Really awesome race!

Although the snot rocket thing would be too much for me... I'm impressed you stayed in the box.
2009-07-22 3:16 PM
in reply to: #2300272

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Modesto, California
Subject: RE: Vineman Ironman 70.3
Great race Geoff, great job nailing the right pace on the bike! Awesome run, way to dig deep on the last two miles!
2009-07-22 4:21 PM
in reply to: #2300272

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Elite
3072
200010002525
san francisco
Subject: RE: Vineman Ironman 70.3
Terrific job, Geoff! And here I thought we were on the same schedule...Kaiser Half, Vineman 70.3, but then I look and see you going to KONA!!!! Nice!

Snot rocket, YUCK! Way to keep moving, I would have been more than pi$$ed!!!
You have a great sense of humour!

Nice job on the run, I could not muster the strength in that blistering heat! You da man!
2009-07-22 4:59 PM
in reply to: #2300272

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Pro
3722
20001000500100100
NorCal
Subject: RE: Vineman Ironman 70.3
Great race!  Congrats on not walking.  By the time I got to the downed tree, everyone had taken to the hospital.  As for the snot-rocket....I gagged reading that...ewww.



2009-07-25 12:31 AM
in reply to: #2300272

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Expert
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500100100100252525
Subject: RE: Vineman Ironman 70.3
Geoff, you kicked a$$... congrats on your race and beating last year's time. Well done!
2009-07-25 1:34 PM
in reply to: #2300272

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Master
1452
10001001001001002525
Gold Coast Australia.
Subject: RE: Vineman Ironman 70.3
Congratulations on a very well executed race! And what a story with that tree??? Things like that happen one in million. Unbelievable.
2010-01-24 3:52 PM
in reply to: #2300272

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Member
41
25
Orange, CA
Subject: RE: Vineman Ironman 70.3
Great race report. I have really learned the value of reading these reports in preparation for my first time races. I have written only a couple as I am new to the sport, but I will focus on being more detailed in the future. This will really help me for my first HIM, the Vineman in 2010. Thanks again. And oh yeah....the snot rocket thing....disgusting!
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