Vineman Full Ironman - TriathlonFull Ironman

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Guerneville, California
United States
80F / 27C
Total Time = 11h 37m 12s
Overall Rank = 67/652
Age Group = 35-39
Age Group Rank = 17/116
Pre-race routine:

Drove from Phoenix to Pismo Beach... messed around on the beach and spent the night in Morro Bay. Did a short ride in Morro Bay Friday morning and then drove up to Windsor.

Race morning... drove to the swim start and then setup transition.
Event warmup:

Swam just a minute or so an then waited for the start.
  • 1h 27m
  • 3862 meters
  • 02m 15s / 100 meters

Swam decently... had not trained much going into the swim so I was perfectly happy swimming at a decent comfortable pace. Walking at the turn around to shake the arms out.

I didn't have a watch on so I never slowed to try and look at my watch. That helped me keep a steady pace without any worry of time.
What would you do differently?:

Train more on the swim.
Transition 1
  • 03m 40s

In and out pretty well. Only change was the addition of putting on my bike HR strap.
What would you do differently?:

Decent transition... maybe a towel spread out as my feet had dirt on them.
  • 5h 20m
  • 112 miles
  • 21.00 mile/hr

I really like this bike course and as my 3rd go around at this race, I know the course really well. This was also the first time I rode a IM with a HR monitor on the bike.

I started out at a nice pace and got comfortable on the new Uberhund aero bars that I am testing. It was just my 2nd ride with them. The bars lightened the front end of my Argon E-112 and felt really good.

I rode at a steady pace keeping my heart race in the 130s and low 140s for most of the ride.

My bike computer stopped reading the speed sensor about 11 miles into the ride but the HR kept reading. I kept myself comfortable and kept cruising up and and down all the rollers while holding steady speed on the flats but was oblivious as to how fast I was riding.

At the first aid station about 22 miles in, I slowed and found that the water bottles they were using did not stand up in the aero bottle as I dropped it just after starting to empty it. They also did not have any bananas ready to hand off so I ended up grabbing a clif bar.

2nd aid station, I botched up again but knew that I needed to top off the water as the 3rd bike aid station was farther along. I stopped and topped it off, got a banana and was on my way again. Every other aid station would go smoothly and they even had some stations ready with bananas peeled.

About 17 miles after losing my speed sensor reading, it came back while I was going about 40 mph on a downhill. Sweetness! I like knowing how I am doing speed wise but still kept following the heart rate.

A little into the 2nd loop, I caught up with a guy I raced with during the run at this race last year, Lihan. He had actually crashed a few minutes before I caught him and was regaining his composure. He showed the big cherry on his hip to me and then I descended away and continued on my ride.

I caught another rider, a young guy in his early 20s, he decided he wanted to keep pace with me and passed me back. Then as I passed him again. As I went by he says "lets keep this pace going!" I agreed but kept to my HR and I actually lost him as he fell back.

I then came upon a rolling area and was caught by another rider. This guy was pretty fast and was the first rider that passed me in the race (turned out he was a aqua bike rider). There was another guy who caught me as well as I went by the aid station a little before some down hill and then the chalk hill climb. I kept at my pace and would catch him on the Chalk Hill climb. I climbed chalk hill so well this year that it didn't even seem like too much of a climb. Knowing the course really helps. I put a lot of distance on that guy during the climb after passing him early in the climb. It was cool to use the grade read out on my computer... Chalk hill is 7-8% grade.

What would you do differently?:

I did pee on the bike... worked fine as I was riding so well that stopping would have not been pertinent.

Great ride!
Transition 2
  • 04m 55s

Long run with the bike from the bike finish to my rack spot. As I got past the Barb's race bike racks my eyes became quite large as the bike racks were empty!

I had biked so well that I was up near the front of the race. I later tabulated it and had moved from 379th out of the water to 22nd place off the bike.
What would you do differently?:

Could have moved a little faster but some of the time was from using the port-a-potty.
  • 4h 40m 51s
  • 26.2 miles
  • 10m 43s  min/mile

Started out the run feeling great with a bounce in my step. Like the swim, no watch on the run. (It was sitting on the desk at the motel)

I felt pretty fresh and I know that this extra energy was coming from seeing the empty bike racks.

I ran the first loop in 1 hour and 18 minutes and felt good, only walking on the steep uphill section and at the aid stations.

I knew that I would slow so I just kept going along as my body felt it could due to only running once a week with the longest run being 6 miles.

On the 2nd loop I slowed and walked a little more doing the loop in 1:37 and the same on the 3rd loop 1:44.

All in all, I ran well and was less than 2 minutes off my best marathon time.
What would you do differently?:

More run training.
Post race
Warm down:

Ate a veggie burger said hello to some friends and watched another friend finish. Went with my buddy to Applebees and ate 2 orders of sliders.

What limited your ability to perform faster:

Lack of running and swimming going into the race.

Event comments:

Personal Record for the Iron Distance!

Personal Record for the Iron Distance bike split by 25 minutes!

Missed Personal record for the marathon by 1 minute and 37 seconds.

Great race! Can't wait until next year!

Profile Album

Last updated: 2010-05-05 12:00 AM
01:27:00 | 3862 meters | 02m 15s / 100meters
Age Group: 0/116
Overall: 379/652
Performance: Average
Suit: Zoot sleeveless
Course: Out and back - 2 loops in the Russian River
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 03:40
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
05:20:00 | 112 miles | 21.00 mile/hr
Age Group: 7/116
Overall: 14/652
Performance: Good
Wind: Some
Course: The 112 mile point-to-point bike portion of the Full Vineman passes through the heart of Sonoma County’s wine country. Shortly after beginning the ride beneath the redwoods in Guerneville, it is off through miles and miles of vineyards! Dozens of wineries and literally hundreds of vineyards line the Vineman bike course. The gently rolling hills are challenging, but not overwhelming. Chalk Hill, the largest hill on the course is approximately 385 feet above sea level at its crest. The bike course begins at approximately 50 feet above sea level and ends at approximately 100 feet above sea level.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:55
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
04:40:51 | 26.2 miles | 10m 43s  min/mile
Age Group: 0/116
Overall: 156/652
Performance: Average
Course: The 26.2 mile Full Vineman run course is a 3 loop, flat to rolling course.
Keeping cool Good Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 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