Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
Total Time = 5h 38m 36s
Overall Rank = /
Age Group = M25-29
Age Group Rank = 49/123
Pre-race routine:

Woke up at 5am, had a piece of toast with peanut butter, half a cup of coffee, 1 endurolyte tab, and about an hour later had a banana on the car ride from Calistoga to Guerneville. Got to the race start around 7am, just in time to see Chris Lieto leaving T1 on his bike. I racked my bike and started getting everything situated. The port-a-potty lines were horrendous so I got in line while putting on sunblock. After a successful bathroom trip, I got marked and put my wetsuit on.
Event warmup:

I got in the water and did a few strokes, just to get some blood flowing.
  • 31m 26s
  • 2112 yards
  • 01m 29s / 100 yards
What would you do differently?:

I wish I sighted a little more which would have helped keep a better line, and I would have made the turn-around a little faster. Other than that, I was really happy with my time. Someday I'd like to go sub-30 but that probably takes more than 2x per week of training.
Transition 1
  • 03m 56s

The sides of T1 were carpeted which was nice but the rack areas were not. I had a small towell to wipe my feet on but a little sand and gravel was still between my toes. Luckily, it didn't cause any major problems later in the race. I got my wetsuit off (with cap/goggles in the arm), socks and cycling shoes on, threw on my helmet/glasses and was off.
What would you do differently?:

Some day I'll have tri shoes with one velcro strap rather than 3. I also need to get better at getting the suit off my heels. It seems to get stuck there rather easily.
  • 2h 52m 37s
  • 56 miles
  • 19.47 mile/hr

I pushed the pace, trying to catch a friend who started 16 minutes before me. I spent a lot of time in the aero bars when I could. Did lots of passing since I was in the last wave. When passing, I would try to draft for a few seconds behind the person before making the pass. At the half-way point, I knew I had a great pace, and would potentially beat my goal of 3 hours, but Chalk Hill was still ahead. At mile 37, I catch my friend Brian. We ride with each other for about 4 miles then I decided I wanted to put a gap on him up Chalk Hill to make a statement. I pushed up Chalk and was amazed how short it was, then got in my drops for the down-hill. For the last flat stretch into the high school, I kept the cadence high, and tried to loosen up my back. In the final stretch, I took whatever fuel was left in my bento box and put it in my jersey pockets for the run.

Nutrition: Every half-hour, I was taking a gel which was working well. I had a bottle of cytomax that I was sipping along the way, and I took water at the aid stations to wash things down. I was able to take two endurolytes before my little packet of them bounced out of my fuel box. Bummer!
What would you do differently?:

Take in some protein on the bike, don't lose your salt tabs!
Transition 2
  • 03m 50s

I royally screwed up T2. For some reason the entrance looked different and I thought I was on the second row of racks (really I was the first row, right at the entrance). I went all the way to the end, turned back down the second row, went under the rack to do my transition, then ran again all the way to the end of the racks on the way out. STUPID. It may have cost me a minute.

On the way out, I hit the port-a-potty for a quick pee, and then I was off.
What would you do differently?:

Maybe pick a spot at the end of the racks so you have a second to orient yourself once you enter the TA. Really, I should have just been thinking more about it on the approach and I wasn't.

Two TA's makes everything a little more complicated in ways you wouldn't expect.
  • 2h 06m 47s
  • 13.1 miles
  • 09m 41s  min/mile

Mile 1 was a little rough but I eventually found my legs and got rid of a side stitch. Mile 2-4 felt good but I could tell the rollers were going to be a big challenge. At mile 4 Brian catches and passes me. I start doing the math in my head to determine if he can put 16 minutes on me from that point. By mile 6 or 7 I'm starting to feel the fatigue kicking in. At every aid station, I take a little gatorade washed down with water, and some more water goes on my head. I had a few pretzels and a couple fig newtowns. At the turn-around, I knew Brian had 2 minutes on me already and I was fading. I was walking up most of the hills. At mile 10 I started to think I could lose 16 minutes to Brian. He's a runner and I guessed that he took the bike course easier than I did. I tell myself it's just an easy 5k to go, leave it all on the course. I still had to walk here and there. Even in the last 500 meters, I walked for a few seconds. I was over-heating and my heart rate was probably too high. My legs just didn't want to fire. Finally the finish line is in sight and I make my way across it.

Post race
Warm down:

I see Brian and quickly realize that I did beat him. I am VINEMAN. My first HIM is in the books. I beat my buddies, and I smashed my goal of 6 hours. The run was not pretty but everything else was really great.

My warm-down consisted of lying on the grass, trying to catch my breath. Then I ate and drank a ton.

What limited your ability to perform faster:

Lack of training for hills on the run, the heat.

Event comments:

The only thing that made this race a pain in the ass is the two transition areas. If you have someone to drop you off at T1 without having to leave a car there, it's a HUGE help once the race is over.

Profile Album

Last updated: 2010-03-30 12:00 AM
00:31:26 | 2112 yards | 01m 29s / 100yards
Age Group: 0/123
Overall: 417/
Performance: Good
Suit: Full Wetsuit
Course: I was in the very last wave, starting at 8:30. There was still a little fog in the air. My wave seemed huge, spread out across the entire width of the river. There are flags hanging across the start line, about half of the wave looked like they wanted to be in the lead for the swim. The horn blew and we took off. I was getting bumped and kicked all over it seemed for the first 300 yards or so. It was worse than the Wildflower swim start. Finally I found some space and settled in on a good pace. I wasn't sighting much because I could see the shore on my right when I breath, and when I did sight, the fog made it hard to see very far. Luckily, I looked up just in time to see that I was at the turn-around, so I made a sharp left to the bouy. The water was REALLY shallow but I never stood up. I knew it would get deeper soon with a little patience. Before long, I passed back under the bridge and the beach was in sight. I swam as far as I could then stood up.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Average
Time: 03:56
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:52:37 | 56 miles | 19.47 mile/hr
Age Group: 0/123
Overall: 523/
Wind: Little
Course: There's a short hill right after the mount line which I chose to run up, even though my bike was already in a small gear. There were TONS of bottles, spare tubes, etc. that bounced off of bikes along the course - especially in the first 15 or so miles. There are some really rough patches of road. Not only do you have to dodge the rough patches of road, but you have to dodge all the other garbage too. There are lots of rollers, and twisty turns so there's lots of shifting to do. Canyon Rd. looks like a big effort on the elevation map but it really isn't. Chalk hill isn't even that bad. I previewed the course but it seemed even easier on race day. Then you've got a down hill and some flats as you approach T2.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:50
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
02:06:47 | 13.1 miles | 09m 41s  min/mile
Age Group: 0/123
Overall: 0/
Course: Being in the last wave, it got HOT on the run. I wish I previewed this run course months ago because the rolling hills are really nasty. There are few long flat sections, which is all I'm used to doing in training really. The aid stations were well stocked. La Crema wasn't as exciting as I thought it might be. There's a dirt trail you do a loop on at La Crema. The run is really exposed - shade is found in spots but not for long.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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