Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
104F / 40C
Total Time = 5h 09m 35s
Overall Rank = 262/2286
Age Group = M25-29
Age Group Rank = 38/142
Pre-race routine:

Blueberry bagel, banana, and sports drink on the way to the race.
Event warmup:

  • 42m 30s
  • 2112 yards
  • 02m 01s / 100 yards

I did not "race" the swim. If I pushed myself, it would have been a lot of energy for only a few minutes of gain. I put on the cruise control and enjoyed the course.
What would you do differently?:

Learn how to swim. I have yet to unlock this idea of swimming. Technique is bad, strength and endurance are getting better. If I could just get out of my own way and be more slippery in the water ...
Transition 1
  • 02m

There was a steep hill leaving T1 around 25 yards long. I definitely should have been in my small chain-ring up front. I just had to stand up and power through it.
What would you do differently?:

Be in the right gear leaving transition. Learn how to hop on the bike while running and keep my shoes on the bike. Something to work on.
  • 2h 39m 45s
  • 56 miles
  • 21.03 mile/hr

Nutrition and hydration on the bike went perfect! I could not have asked for anything better. I had NO cramps at any point. Everything worked as planned.
What would you do differently?:

Go faster.
Transition 2
  • 02m 6s

Super smooth transition. No hiccups. There was quite the long run from the dismount line to T2 and quite a long run from T2 to the run start. All in all, this was a blazing fast transition for me.
What would you do differently?:

Learn to run without socks. Maybe?
  • 1h 43m 12s
  • 13.1 miles
  • 07m 53s  min/mile

Wow! I left T2 with legs that felt completely fresh. All of my high cadence spinning and high cadence running has definitely been paying off. I felt fantastic all the way up to mile 8. I was holding a 7:30ish pace (which was the plan) and even had 2 miles at 7:00.

After mile 8, the heat just ate me alive. It was bloody hot. The first half of the run, I took Gatorade and a Shot Blok (with caffeine) at every other aid station. I stopped at every aid station on the last half of the run. I did not dump water on me because I hate running with wet socks. Shoes get to heavy when wet. I stayed as dry as I could.

The hills combined with the heat made this a brutal run. I was hoping to beat my Half Marathon PR time of 1:38. I was only 5 minutes short of that. Considering I ran this off the bike and in those conditions, I am completely happy.
What would you do differently?:

More heat training?
Post race
Warm down:


What limited your ability to perform faster:

I know I need more speed work in the running department. I really need to learn how to take time off my swim. I am around 25% slower than everyone in my age group. If I could get out of the water in a better time, I could be more in the front of the pack.

Event comments:

Amazing race! After doing Sprint, International, Olympic, and HIM, this is my favorite distance. I do not feel that I have a top speed gear but I can go at 80% for a long time.

Looking forward to VA Marathon and ... Ironman!

Last updated: 2009-06-17 12:00 AM
00:42:30 | 2112 yards | 02m 01s / 100yards
Age Group: 0/142
Overall: 0/2286
Performance: Average
Suit: QR Hydrofull
Course: Flat U-shaped course in the Russian River.
Start type: Deep Water Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 02:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:39:45 | 56 miles | 21.03 mile/hr
Age Group: 0/142
Overall: 0/2286
Performance: Good
Wind: Little
Course: BEAUTIFUL! Rolling hills through hundreds of vineyards and dozens of wineries. Unbelievable. I drove the course the day before and was really worried about all of the rolling hills. I thought they were going to be a lot tougher than they were. I really believe this was one of my best rides ever. I had complete control. I was completely relaxed. My legs felt like they could go all day.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:43:12 | 13.1 miles | 07m 53s  min/mile
Age Group: 0/142
Overall: 0/2286
Performance: Average
Course: Hills soaked in never ending sunshine, 100+ degrees. Oh, and there were some hills and it was a little warm. Very little shade.
Keeping cool Average Drinking Not enough
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] 5