Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
Total Time = 6h 09m 43s
Overall Rank = 1158/1734
Age Group = 40-44
Age Group Rank = 177/238
Pre-race routine:

I got up got a bagel and PB. I packed up the hotel room and headed out to the course with Aaron. We got a parking spot about 2 blocks away from the race. Can't beat that!

I had to go to the bathroom really, really, really bad--so I left Aaron while I headed down to get marked and to the bathroom. I ended up setting up the transition and noticed that I left my water bottles in the car. I ended grabbing the car keys from Aaron and getting my stuff. Knuckle head. I watched wave after wave go out. I was in the last wave (apparently they rotate who goes first every time), so it was endless waiting.
Event warmup:

Nothing other than pacing back and forth.
  • 36m 43s
  • 2112 yards
  • 01m 44s / 100 yards

My swim warm-up was getting wet and swimming out to the start. As always I was thinking to myself “what the hell am I doing here.” I positioned myself about ½ in the field to the front on the side closest to the buoys. The gun went off and I started my Garmin and took off. Early on I was pretty calm and swam through the normal “combat” of the swim.

After the first couple 100, I got into my grove and continued to swim past the two bridges. As I sighted I saw that the course extended further than I thought that it would. Oh well. I continue to bump into the same swimmer for a while. As I hit the turn-around my hand dragged on the bottom of the river. As I headed back for “home” I continued to swim at a moderate pace. At about ¾ of the way through I over swam toward the neutral area and had to self correct. Other than that the sighting was much better than in the past.

My pace was 1:44, which is pretty close to my T-times—so I was happy. Especially since I’m sure that did some extra credit swimming back & forth.

I hit the beach and stripped my wet suit down to the waste and headed on. Overall a great start for the race.
Transition 1
  • 04m 27s

I ran back to T1 and changed into bike gear. However, I did not lay my socks out. So I went digging into my bag. I grabbed my wet suit and jammed it into the bag they gave us for our stuff.

What would you do differently?:

Put socks out! Get sun block on!
  • 3h 12m 6s
  • 56 miles
  • 17.49 mile/hr

I was lucky and my rack was the second from the transition area. I had the first bike on that rack! As I was clipping on my bike and I saw TriAya (Yanti), who cheered me on. After watching two Cervello bike riders crash into each other, I had my bike in an easy gear.

I biked up the hill and out of town. The first four or five miles I bike out too hard. I was too excited. My mind kept telling me that I was going too hard, but my legs kept going. I was able to rein it in by mile five. Mile six had a hill right after a sharp turn, so the heart rate went back up. But, I was able to get back to my game plan after that. From that point until mile 25 was rolling hills. Generally, I was able to build speed on the downhill and shoot up the uphill. I did a decent job staying in the areo bars, but was not comfortable taking turns in the aeros—work for next time. During this time I was able to talk to quite a few athletes and what a great crowd!

At mile 25 was a couple mile climb just before Geyserville. I had kept the heart rate in check and the hills were not that problematic. Coming into Geyserville were a bunch of people cheering—which was great. I biked through town and headed toward the back part of the course. I began to pass rider after rider at this point. I kept the ride under control—tying not go too hard like my first HIM at Big Kahuna. About mile 37 the hill got larger—but not by much compared to my training. I was able to let the HR creep on the uphill and recover on the down hills. After a couple of miles on Chalk Hill Road (mile 39) we hit a tougher hill---but it was still not a problem. At mile 43 was the start of the largest hill on the course, the dreaded Chalk Hill. I had kept quite a lot left in the tank for this hill. I got into my climbing mode and one of the people next to me said, “You’re making this hill look too easy.” In the big scheme of things it really wasn’t that bad and it was great to pass about a dozen people in the last mile or so of the hill. Afterwards we continued downward toward the end of Chalk Hill road. Great place to recover. At the turn off of Chalk Hill road is a sharp turn and then another hill. On practice weekend, I dropped my chain on this hill. Today I was ready. I dropped into my middle ring and climbed hard. There were quite a few people on the hill cheering. It was my own personal TdF. The hill is only about 500 yards or so, but it is pretty steep. I got out of my saddle and climbed like a master! I went too hard, but it felt so good. The rest of the ride was pretty flat and on a slight decline. We headed across 101 and into Santa Rosa before heading back to Windsor. As I headed into the high school, I thought to myself two things:
1. You biked the ride you wanted to ride
2. I can’t wait to disconnect this bike from my butt.

Overall elevation change is +3,704 feet change. Cadence is 92.
What would you do differently?:

Not much--I raced the race that I wanted to bike. I need more practice
Transition 2
  • 04m 11s

I racked my bike and got changed into my fancy new running shoes with quick releases. I headed out, but I played with my Garmin and hit the lap button once too many.
What would you do differently?:

Don't screw with my Garmin
  • 2h 12m 16s
  • 13.1 miles
  • 10m 06s  min/mile

As I left transition, I felt really good. My legs were underneath me. As I was leaving the last of the tapped off area, I kicked my chip off. As I bent over to pick it up and reattach it someone yelled at me. He yelled “What are you doing? Blocking the path! No lying down on the job.” ...or something like that. It was Brian Hoover from BT fame. He passed me while I was reattaching the &%$# thing. I yell “I’ll catch you later....” Frankly, I wasn’t sure because he is a seasoned marathon runner.

After this nap, I got up and continued onward. Interesting enough even with the issue with the chip my first mile was at 8:45 pace. However, my heart rate was lower than I expected. I continued at the same heat rate and pace for the next couple of mile, until the first hill on the run. The hill looks like it will end and then you go around a turn and it continues upwards. I love the false summits. On the hill Brian and I ran together for a while. He mentioned that he thought I was on track for a 6:00 race. Knowing that I blew up after the last 70.3, I knew I had a long way to go! My pace between mile 3 & 6 was right around 9:30. I saw Scott and Nick about this time heading back home. They were running back within 100 feet of each other. At each water station I would sip a little water and then dump the rest on my head.

During mile six, there was a large hill (which I had not scouted before the race). My pace dropped quite a bit on this hill. At the top of the hill my legs cramped up. I walked about 8 steps to release them and then started running again. About this time we ended into La Crème winery. They had misters out and we ran around trails at the winery. As I exited, I saw Joe of BT fame. He looked in good shape and we talked for a little before heading on. At this point, I walked through one of the water stations and then picked it back up (I think it was mile 9). Miles 7 to 9 were 10:00 to 10:30 pace.

At mile 11 and 12 the wheels fell off the bus. My speed dropped down and I walked up the final part of the two remaining hills. My pace had dropped to mile 12:00 and I walk/ran the last portion. For a while, I ran with a guy named Mike—who told I could not keep the pace at mile 13. I picked the pace up on the last portion of the run on Windsor road to the finish. I trugged through the finish (seeing Yanti again cheering). As I saw the finish line I heard Aaron yelling for me.

I had Brian’s wife (I did not know her at the time) put the finsher’s metal on me. I was completely wiped out. What a day. But I held onto the pole for a while watching other racers enter the finish area.

What would you do differently?:

More volume and speed work before my next half.
Post race
Warm down:

I walked around for a while. I saw Brian get a hug from his family while I was getting food to eat. I got a chicken sandwich (dry) and pasta salad. Aaron hunted me down and we started to pack up (at 1/3 speed).

What limited your ability to perform faster:

My lack of run volume due to my injury this year caused me problems. My nutrition was much better during this race, but I didn't eat anything other than a couple peach slices. I got to get the run nailed down for my next race.

Event comments:

This was a well run course. The volunteer were great (except for one bossy lady at the store). The race meeting was well done and started on time. The course is great and I will do this event again.

Profile Album

Last updated: 2007-11-25 12:00 AM
00:36:43 | 2112 yards | 01m 44s / 100yards
Age Group: 0/238
Overall: 0/1734
Performance: Good
Suit: Full
Course: The Vineman Ironman 70.3 swim is staged at Johnson’s Beach in Guerneville, California. The swim takes place in the Russian River. Water temperatures should be between 72 and 74 degrees; wetsuits will be allowed as this falls within USA Triathlon guidelines. The swim course is an out & back course which starts in front of the dam at Johnson’s Beach and proceeds upstream stream to the turn-around point. Swimmers will keep the swim buoys on their left-hand side for the entire swim. A neutral area, which is marked with buoys, where there are no swimmers will separate the swimmers on the outbound and return legs of the swim. The swim course, which averages between 4 and 7 feet in depth, will be monitored by lifeguards in kayaks. The swim course will remain open for one hour and 15 minutes after the last wave of swimmers begins. Click here for the course map. Between the Russian River being dammed in a number of locations near Guerneville and the fact that it almost never rains in Sonoma County between June 1st and October 15th, there is very little current in the river during this time period. Under typical conditions, a 25-minute mile swimmer should expect it to take about one minute longer to make it to the turn-around point (swimming against the stream) than it would to return back to the swim finish from the turn-around (swimming with the current.) The dam at Johnson’s Beach is a seasonal dam which is up only in the summer months. The dam is scheduled to be in place by June 20th and will remain in the river until after Labor Day. Johnson’s Beach has been a favorite summertime spot in Sonoma County for decades. The beauty of the redwoods which line the banks of the Russian River, the serenity of the flowing river, and the down-to-earth people who run Johnson’s Beach and Resort make it a truly special place. The concession stand at Johnson’s Beach is open daily and is famous for its giant draft beers and its fresh grilled hamburgers.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 04:27
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
03:12:06 | 56 miles | 17.49 mile/hr
Age Group: 0/238
Overall: 0/1734
Performance: Good
THERE ARE ERROR HERE IN MPH--I NEED TO UPDATE WITH MY WORK COMPUTER Mile: 01: 03:30 time, 22.5 MPH, 155 avg HR, 162 max HR, 92 cadence. Mile: 02: 03:06 time, 21.3 MPH, 152 avg HR, 155 max HR, 92 cadence. Mile: 03: 03:00 time, 22.1 MPH, 150 avg HR, 154 max HR, 95 cadence. Mile: 04: 02:57 time, 21.4 MPH, 150 avg HR, 152 max HR, 96 cadence. Mile: 05: 03:10 time, 20.2 MPH, 144 avg HR, 150 max HR, 97 cadence. Mile: 06: 03:51 time, 28.1 MPH, 150 avg HR, 165 max HR, 81 cadence. Mile: 07: 03:13 time, 25.5 MPH, 142 avg HR, 146 max HR, 95 cadence. Mile: 08: 03:25 time, 24.7 MPH, 146 avg HR, 152 max HR, 95 cadence. Mile: 09: 04:02 time, 22.6 MPH, 142 avg HR, 150 max HR, 93 cadence. Mile: 10: 02:54 time, 32.3 MPH, 141 avg HR, 151 max HR, 94 cadence. Mile: 11: 03:40 time, 23.1 MPH, 137 avg HR, 146 max HR, 94 cadence. Mile: 12: 03:11 time, 25.2 MPH, 140 avg HR, 149 max HR, 93 cadence. Mile: 13: 03:25 time, 27.6 MPH, 143 avg HR, 149 max HR, 94 cadence. Mile: 14: 03:02 time, 28.8 MPH, 139 avg HR, 150 max HR, 92 cadence. Mile: 15: 03:43 time, 26.4 MPH, 136 avg HR, 150 max HR, 90 cadence. Mile: 16: 03:08 time, 29.5 MPH, 136 avg HR, 145 max HR, 94 cadence. Mile: 17: 03:09 time, 20.4 MPH, 135 avg HR, 141 max HR, 94 cadence. Mile: 18: 03:06 time, 21.1 MPH, 135 avg HR, 141 max HR, 93 cadence. Mile: 19: 03:36 time, 20.3 MPH, 139 avg HR, 144 max HR, 92 cadence. Mile: 20: 03:03 time, 25.2 MPH, 139 avg HR, 145 max HR, 91 cadence. Mile: 21: 03:32 time, 23.4 MPH, 136 avg HR, 143 max HR, 94 cadence. Mile: 22: 03:13 time, 28.8 MPH, 140 avg HR, 149 max HR, 90 cadence. Mile: 23: 03:02 time, 25.4 MPH, 138 avg HR, 150 max HR, 92 cadence. Mile: 24: 03:09 time, 21.7 MPH, 137 avg HR, 142 max HR, 94 cadence. Mile: 25: 03:10 time, 23.2 MPH, 138 avg HR, 143 max HR, 96 cadence. Mile: 26: 03:21 time, 21.2 MPH, 133 avg HR, 139 max HR, 94 cadence. Mile: 27: 04:21 time, 17.5 MPH, 138 avg HR, 143 max HR, 93 cadence. Mile: 28: 04:21 time, 36.5 MPH, 139 avg HR, 146 max HR, 89 cadence. Mile: 29: 02:51 time, 36.8 MPH, 141 avg HR, 152 max HR, 101 cadence. Mile: 30: 03:09 time, 23 MPH, 138 avg HR, 142 max HR, 94 cadence. Mile: 31: 03:26 time, 20.8 MPH, 138 avg HR, 143 max HR, 94 cadence. Mile: 32: 03:26 time, 21 MPH, 136 avg HR, 141 max HR, 93 cadence. Mile: 33: 03:33 time, 18.9 MPH, 138 avg HR, 144 max HR, 92 cadence. Mile: 34: 03:17 time, 21 MPH, 138 avg HR, 147 max HR, 95 cadence. Mile: 35: 03:18 time, 19.5 MPH, 131 avg HR, 136 max HR, 94 cadence. Mile: 36: 03:32 time, 18.4 MPH, 136 avg HR, 142 max HR, 94 cadence. Mile: 37: 03:30 time, 18.9 MPH, 140 avg HR, 145 max HR, 92 cadence. Mile: 38: 03:18 time, 21.9 MPH, 138 avg HR, 145 max HR, 92 cadence. Mile: 39: 04:02 time, 20.5 MPH, 140 avg HR, 155 max HR, 88 cadence. Mile: 40: 03:24 time, 26.9 MPH, 138 avg HR, 153 max HR, 90 cadence. Mile: 41: 03:35 time, 28 MPH, 133 avg HR, 140 max HR, 93 cadence. Mile: 42: 04:17 time, 22.2 MPH, 141 avg HR, 153 max HR, 86 cadence. Mile: 43: 03:40 time, 31.3 MPH, 141 avg HR, 153 max HR, 88 cadence. Mile: 44: 04:01 time, 21.9 MPH, 141 avg HR, 146 max HR, 90 cadence. Mile: 45: 05:33 time, 30.7 MPH, 156 avg HR, 165 max HR, 82 cadence. Mile: 46: 03:18 time, 26.6 MPH, 139 avg HR, 149 max HR, 91 cadence. Mile: 47: 02:45 time, 26.6 MPH, 143 avg HR, 146 max HR, 94 cadence. Mile: 48: 03:48 time, 24 MPH, 149 avg HR, 162 max HR, 88 cadence. Mile: 49: 03:24 time, 25.8 MPH, 143 avg HR, 148 max HR, 94 cadence. Mile: 50: 03:03 time, 25.3 MPH, 143 avg HR, 149 max HR, 90 cadence. Mile: 51: 03:36 time, 18.9 MPH, 147 avg HR, 152 max HR, 92 cadence. Mile: 52: 03:08 time, 22.8 MPH, 145 avg HR, 153 max HR, 94 cadence. Mile: 53: 03:15 time, 21.2 MPH, 141 avg HR, 143 max HR, 90 cadence. Mile: 54: 03:13 time, 20.4 MPH, 143 avg HR, 150 max HR, 94 cadence. Mile: 55: 03:18 time, 24.5 MPH, 142 avg HR, 147 max HR, 92 cadence. Mile: 56: 02:23 time, 19.6 MPH, 143 avg HR, 145 max HR, 89 cadence.
Wind: Some with gusts
Course: The bike portion of the Vineman Ironman 70.3 is simply a great course. It is challenging, but not too difficult. Its many rolling hills and curves are technically demanding. It has 1600 feet of climbing, a 385 foot climb on Chalk Hill, which is enough of a challenge because of the location. Its comes at 45 miles into the ride to keep you honest in your training and rave pacing. But most of all the course is extremely beautiful, passing endless miles of vineyards and dozens of wineries. The bike begins at Johnson’s Beach in Guerneville and finishes at Windsor High School (approximately 15 miles away from its starting point). Aid stations are located at mile 13, 29, 40 and will be serving water, Gatorade Endurance Formula, and PowerBars. NOTE: Gatorade Endurance Formula contains a unique five-electrolyte blend including nearly twice the sodium (200mg) and three times the potassium (90mg) of Gatorade Thirst Quencher as well as calcium, magnesium, and chloride to help you better replace what you lose in sweat during longer and more intense active occasions. The gently rolling hills are challenging, but not overwhelming. The roads are lightly traveled and will be intensely marshaled by USAT officials. Air temperatures generally range from the low-to-mid 50s early in the morning to daytime highs between 80 and 95 degrees. Cyclists leave Guerneville on River Road heading east (toward Highway 101) and proceed 5 miles to Sunset Avenue - RIGHT on to Sunset & underneath River Road - RIGHT on to Westside Road - LEFT on to Kinley Road - LEFT on to Dry Creek Road - RIGHT on to Canyon Road - RIGHT on to CA 128 into Geyserville - LEFT to stay on CA 128 in Geyserville - RIGHT on to Chalk Hill Road - LEFT on to Pleasant Road which turns into Faught Road - RIGHT on to Shiloh Rd - LEFT on to Old Redwood HWY - RIGHT on to Fulton Rd - RIGHT on to Airpoort Boulevard - RIGHT on to Skylane Boulevard - LEFT on to Shiloh Road - RIGHT on to Windsor Road to Windsor High School Cyclists will TURN LEFT to enter the south parking lot at Windsor High School to finish the bike portion of the event. The transition area will be located on the grassy field behind the school.
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:11
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:12:16 | 13.1 miles | 10m 06s  min/mile
Age Group: 0/238
Overall: 0/1734
Performance: Below average
Mile: 01: 08:44 time, 146 avg HR. Mile: 02: 08:54 time, 148 avg HR. Mile: 03: 09:22 time, 150 avg HR. Mile: 04: 09:30 time, 150 avg HR. Mile: 05: 09:39 time, 151 avg HR. Mile: 06: 09:41 time, 151 avg HR. Mile: 07: 10:00 time, 151 avg HR. Mile: 08: 10:34 time, 148 avg HR. Mile: 09: 10:01 time, 149 avg HR. Mile: 10: 11:55 time, 141 avg HR. Mile: 11: 11:14 time, 139 avg HR. Mile: 12: 11:10 time, 139 avg HR. Mile: 13: 11:32 time, 137 avg HR.
Course: The Vineman Ironman 70.3s 13.1 mile run course starts & finishes at Windsor High School. Aid stations are located approximately each mile on the run course and will be serving: Gatorade Endurance Formula, water, cola, PowerBar Gel, assorted fruit, & cookies The run course starts at Windsor High School and takes athletes to the La Crema Winery on an out & back course. The run course will be open for eight hours after the last wave of swimmers begins. This is an out and back course. The run will start behind Windsor High School and exit the school at the south entrance turning: RIGHT on Windsor Rd. RIGHT on Reiman Rd. LEFT on Starr Road LEFT on to Markwest Station Road RIGHT on to Slusser Road LEFT on to Laughlin Road which you will follow to the entrance of the La Crema Winery where you will enter the La Crema winery and complete a loop on their property. From this point the runners will follow the same course back to the High School. The finish line is located behind the school on the large grassy field.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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