Ironman 70.3 Vineman

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Ironman 70.3 Vineman - Triathlon


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Windsor, California
United States
Vineman, Inc.
80F / 27C
Sunny
 		Total Time = 6h 26m 58s
Overall Rank = 1215/2174
Age Group = 45-49
Age Group Rank = 147/206
Pre-race routine:

Woke up around 4 AM and ate my usual bowl of oatmeal and a banana. Left the hotel around 5:30 for the 25 minute drive to the race. Traffic was backed up on the single road into town and we did not arrive until 6:30. Road my bike from the parking lot to transition and then proceeded to get into my wetsuit with about 5 minutes to spare before my wave was called into the water.
Event warmup:

The ride to transition and some stretching was all that I got.
Swim
  • 39m 28s
  • 2112 yards
  • 01m 52s / 100 yards
Comments:

Started in the back and ended up swimming around too many people. Water got very shallow at some spots, and forced me to walk for part of the return leg (scraping knuckles on the bottom). Ended up swimming long because of all of the traffic in the water.
What would you do differently?:

Start closer to the front.
Transition 1
  • 03m 52s
Comments:

Stripped my wetsuit off before heading down my row to my bike, this allowed me to hand my wetsuit to my wife instead of having to shove it into a bag.
What would you do differently?:

No lose my goggles
Bike
  • 2h 56m 26s
  • 56 miles
  • 19.04 mile/hr
Comments:

I had a good ride and never felt like I was pushing too hard. I tried to maintain steady power around 70-75% of my CP.
What would you do differently?:

Not stop for a bathroom break.
Transition 2
  • 04m 38s
Comments:

Always a long run in your bike shoes at T2
What would you do differently?:

Missed my rack and had to stop and locate it.
Run
  • 2h 42m 34s
  • 13.1 miles
  • 12m 25s  min/mile
Comments:

I knew before hand that my run was going to be the slowest part of my day. I did something to my knee a week or two before the race and have not been able to run much at all. I had taken several days off in the hope that it would be better, but it still started acting up within the first mile of the run. This forced me into a run/walk routine for the entire race, which led to my slowest HIM run to date.
What would you do differently?:

Not hurt my knee
Post race
Warm down:

Did a little stretching and grabbed some food.

What limited your ability to perform faster:

Knee injury and warm weather.




Last updated: 2013-11-18 12:00 AM
Swimming
00:39:28 | 2112 yards | 01m 52s / 100yards
Age Group: 107/206
Overall: 968/2174
Performance: Good
Suit: Vortex 4
Course: Swim upstream in the Russian River to the turn around point. The out section is a little longer than the back section.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding:
T1
Time: 03:52
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
Biking
02:56:26 | 56 miles | 19.04 mile/hr
Age Group: 109/206
Overall: 812/2174
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 14m 57s 5.00 miles 20.07 mph 144 172 2 16m 19s 5.00 miles 18.39 mph 141 165 3 15m 31s 5.00 miles 19.33 mph 142 158 4 14m 43s 5.00 miles 20.39 mph 140 152 5 15m 31s 5.00 miles 19.33 mph 136 153 6 16m 33s 5.00 miles 18.13 mph 144 154 7 14m 59s 5.00 miles 20.02 mph 143 149 8 18m 22s 5.00 miles 16.33 mph 143 157 9 18m 10s 5.00 miles 16.51 mph 154 179 10 14m 25s 5.00 miles 20.81 mph 144 165 11 14m 59s 5.00 miles 20.02 mph 153 164 12 01m 36s 0.42 miles 15.91 mph 154 156
Wind: Some
Course: Point to point race from Guerneville to Windsor with two climbs (Canyon Road and Chalk Hill). Extremely rough roads in sections.
Road: Rough Dry Cadence: 81
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 04:38
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:42:34 | 13.1 miles | 12m 25s  min/mile
Age Group: 170/206
Overall: 1631/2174
Performance: Below average
Lap Time Distance Pace/Speed AHR MHR 1 10m 54s 1.00 miles 10m 54s /mile 149 162 2 12m 06s 1.00 miles 12m 06s /mile 144 163 3 12m 45s 1.00 miles 12m 45s /mile 141 168 4 12m 37s 1.00 miles 12m 37s /mile 145 159 5 12m 45s 1.00 miles 12m 45s /mile 145 163 6 12m 23s 1.00 miles 12m 23s /mile 146 159 7 13m 16s 1.00 miles 13m 16s /mile 144 158 8 12m 58s 1.00 miles 12m 58s /mile 145 161 9 12m 11s 1.00 miles 12m 11s /mile 153 163 10 12m 54s 1.00 miles 12m 54s /mile 148 168 11 12m 51s 1.00 miles 12m 51s /mile 146 164 12 12m 49s 1.00 miles 12m 49s /mile 148 163 13 11m 28s 1.00 miles 11m 28s /mile 154 176 14 00m 39s 0.08 miles 08m 35s /mile 177 178
Course: Loop course on roads with a lap in the middle around a vineyard (dirt trail).
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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] 4

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2014-07-14 5:55 PM

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Veteran
341
10010010025
Orangevale, CA
Subject: Ironman 70.3 Vineman

2014-07-20 7:51 AM
in reply to: #5025681

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Elite
3221
20001000100100
the desert
Subject: RE: Ironman 70.3 Vineman
Nice job. The run was brutal hot with little shade. Those of us starting in the later waves really felt it.
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