Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
56F / 13C
Total Time = 4h 41m 20s
Overall Rank = 98/2068
Age Group = M45-49
Age Group Rank = 7/208
Pre-race routine:

One extra bottle of liquid nutrition and additional calories in my bento box. Other than that nothing different than any other race
Event warmup:

Not much here, I swam about 150 yds
  • 31m 34s
  • 2112 yards
  • 01m 29s / 100 yards

I set myself up front and on the left, prime spot. I had met a guy at the expo in my age group and we met up again at the swim start and chatted for a minute. The horn sounded and away we go. He stuck by my side for about 500 yds. then he dropped back. I found a pair of feet to draft off from for the next 1000 yds. I'm still not able to keep up with the lead pack which was about 5-7 guys. My swim coach asked for a split time at the turn around 17:38. I stayed on this guys heels till he started to fade. When he fell back I think he took his turn in the draft. The last 500 I was all alone till about 100yds from shore I caught one guy and we exited together then I raced him to the timing mat.
What would you do differently?:

My best swim EVER. I was so relaxed, and confident. I had put in some solid time in the pool the last few months and been working with a swim coach the last 3 weeks. My motor is strong but I needed and still need better technique. Thank you for all your help Greg.
Transition 1
  • 02m 35s

Real quick strip of the wetsuit, pop on the brain bucket and I'm gone. Left three guys from my age group there. Big transition area the run to the bike mount takes forever. They put down some nasty old strips of carpet to run on but they could have removed the large rocks first. EPIC fail on your part Ironman. The bike mount area is very narrow but not a problem today, I was the only one there.
What would you do differently?:

Nothing. 2nd fastest in my age group
  • 2h 31m 36s
  • 56 miles
  • 22.16 mile/hr

So I'm just getting out of Guereville, the roads are packed with cars coming in and parked cars. This guy decides to turn in front of me. There was just enough room for me and my bike and a sheet of paper. It all happened so fast, scary. The rest of the ride was uneventful. I got passed at mile 7. I passed one guy at mile 8 and passed one more at mile 12. My stomach didn't settle till about mile 40 so I spent the next 30 min taking in what I could calorie wise. I caught two pro female's at Chalk hill. All things considered a pretty solid ride
What would you do differently?:

I need to figure out how to settle my stomach. Maybe just water, maybe wait 20-30 minutes before I start hydrating. Real solid ride for me
Transition 2
  • 02m 51s

So this guy catches me before the entrance of T2, the path is very narrow to the bike racks. He then proceeds to stop in front of me to talk to people not once but twice. Frustrating. Then I see the most beautiful thing, rows and rows of empty bike racks. There were two bikes from my age group there. Very promising I thought.
What would you do differently?:

I don't think Mr. chatty Cathy cost me a lot of time but I like things to stay fluid.
  • 1h 32m 54s
  • 13.1 miles
  • 07m 05s  min/mile

My pace was real good, just what I planned for and I was feeling real good. I stuck to my pace plan for the first six miles, drinking at every aid station. I started fading a little at mile seven. This was a little earlier than expected. By mile 8 I started to feel bad and it was at that time a young guy passed me like it was nothing. Fortunately he was in a younger age group but it took some wind from my sails. I continued on and noticed my average pace had slowed. By mile ten I was in a pretty bad place, the pain was getting worse. by mile eleven I started playing the math game where you figure how many more minutes till your done. Fourteen minutes, I can do this it's all over in fourteen short minutes. Mile twelve, no more aid stations, I have never felt this bad before I could hear people cheering me on but could not look at them just focus on forward motion, then there it was the finish line.
What would you do differently?:

After taking some time and thinking it through perhaps better nutrition on the bike would have helped but I think the reality is I gave my all and left nothing out there. I did manage to post the sixth fastest run in my age group
Post race
Warm down:

leaned against a fence for five minutes and dumped water on my head.

What limited your ability to perform faster:

Two years ago I did this race in 5 hours 4 min. 23 minutes faster this year. I know there is more than 3 minutes I can improve on the swim. I will continue to work on my weakness. I missed the podium by 3 minutes and 10 seconds

Event comments:

Gina, Thank you so much for being my sherpa, my support, my cheering section. How did I get so lucky?? I love you

Profile Album

Last updated: 2011-11-01 12:00 AM
00:31:34 | 2112 yards | 01m 29s / 100yards
Age Group: 29/208
Overall: 0/2068
Performance: Good
Suit: Blue Seventy Reaction
Course: upstream on the way out down stream on the way back
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:35
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:31:36 | 56 miles | 22.16 mile/hr
Age Group: 12/208
Overall: 0/2068
Performance: Good
Course: pretty flat, sprinkle in some rollers and a couple hills. Over 2000' of climbing. Vineyards, old barns, estates, vintners oh yea and the worst roads you will find. I think I lost two fillings out of my teeth
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:51
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:32:54 | 13.1 miles | 07m 05s  min/mile
Age Group: 6/208
Overall: 0/2068
Performance: Good
Course: country roads small rollers and a couple stride breakers.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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] 4