Vineman - Triathlon1/2 Ironman

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Santa Rosa, California
United States
70F / 21C
Total Time = 5h 02m 42s
Overall Rank = 187/1700
Age Group = 45-49
Age Group Rank = 18/141
Pre-race routine:

Pre-Race Prediction:

Following is my pre-race prediction. This is a "best case scenario" prediction. Bear in mind that the bike course has been lengthened by 1.5 miles due to road conditions associated with the torrential rains in Sonoma County this spring:

Swim: 33'
T1 2'
Bike 2h 45'
T2 2'
Run 1h 39'

Total 5h 1' (5:01)

This is my final race in the 45-49 AG.

Event warmup:

125 yards of swimming pre-race was it.
  • 34m 41s
  • 2112 yards
  • 01m 38s / 100 yards

Our wave went out at 7:26AM. The swim is in the Russian River and it is very easy to site and keep a decent line. I had a good swim and have improved my overall swim postion in relation to my age group
What would you do differently?:

I have improved my swim and am now in the top 30% in my AG. This is a big improvement over 50% in AG I have previously been at.
Transition 1
  • 02m 42s

T1 was sort of messed for me as I tried to put on arm warmers/coolers. Not a good idea when you are dripping frickin wet!
What would you do differently?:

Forget the arm coolers
  • 2h 42m 25s
  • 57.5 miles
  • 21.24 mile/hr

This was my strongest bike to date. Averaging over 21 MPH was a break through for me. I dropped my salt tablets at mile 5 of the bike....this came back to bite me in the butt later on the run...
What would you do differently?:

I can't go much harder than this, so I am definetly pleased with my bike at the Vineman
Transition 2
  • 02m 30s

I "bumbled" a bit when I was exited T2, but it probably cost me 10" at the most.
What would you do differently?:

Have a better plan in my head where I am exited T2
  • 1h 40m 21s
  • 13.1 miles
  • 07m 40s  min/mile

I felt decent on the run, but not great. At mile 11 my right hamstring started to cramp. Because I dropped my salt tablets on the bike, I wasn't getting any salt in me (or enough). Fortunately, a guy I was running with had a couple and with a a couple minutes of taking them, I was able to resume running. I also pee'd on the run which is something that hasn't happened on my last couple of 70.3's. This was also the first race I have worn socks on the run, and it was FAR better than the barefoot action I have done in previous races
What would you do differently?:

Carry salt on the run and take it in regularly.
Post race
Warm down:

Went to the food tent and PIGGED OUT!

What limited your ability to perform faster:

No one pushing me towards the end...I was alone. Also, with proper salt pill intake, I may have avoided the leg cramp and would have improved my chances of breaking 5 hours.

Event comments:

Vineman is a great race all around. I came within 1 minute of my predicted time overall. This is my last race as a 45-49 AG'er. MY overall HR for this race was 160 BPM's. This was a hard effort based on that.

Profile Album

Last updated: 2006-03-15 12:00 AM
00:34:41 | 2112 yards | 01m 38s / 100yards
Age Group: 42/141
Overall: 0/1700
Performance: Average
Swim heart rate averaged 168.
Course: Out and back on the Russian River. Water temperature was great.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:42
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:42:25 | 57.5 miles | 21.24 mile/hr
Age Group: 18/141
Overall: 0/1700
Performance: Good
Averaged 158 BPM (LT is 166)
Wind: Little
Course: Rolling course throught the Vineyards of Sonoma County, Calfironia. I enjoyed a little of it's beauty, but tried to focus on the task at hand.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Drinks:
Time: 02:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
01:40:21 | 13.1 miles | 07m 40s  min/mile
Age Group: 20/141
Overall: 0/1700
Performance: Average
Heart rate was 160+ throughout the run
Course: Rolling Hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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