Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
58F / 14C
Overcast
 		Total Time = 5h 59m 29s
Overall Rank = 986/2068
Age Group = M45-49
Age Group Rank = 124/208
Pre-race routine:

Woke up at 4:30 and ate a bowl of fruit with Greek yogurt with granola. Then my wife and I packed our gear and took the mile walk down to transition. Since I was in the first way after the pro's I had to hurry up and setup my transition spot and get to body marking.
Event warmup:

I got down to the swim start about 5 minutes before my wave was to start, so I did a couple of quick sprints in the water to warmup
Swim
  • 35m 49s
  • 2112 yards
  • 01m 42s / 100 yards
Comments:

Was weird being in the first wave, after about 300 yards I was more or less by myself/ The fast swimmers were well in front of me, and no one was in my side views. I did not bother to look behind me, but it appears I must have been leading the MOP. With about 100 yds to go I was caught by the fast swimmers from the wave after mine.
What would you do differently?:

I'm happy with my swim, this was a 4 minute PR over my previous HIM swims.
Transition 1
  • 06m 54s
Comments:

Another split transition race, so had to put all of my swim gear into a bag from transportation to T2. Unlike Oceanside, there was no morning cloths back, so those had to be shoved into the same back as the swim gear.
What would you do differently?:

I need to get faster at stripping of my suit.
Bike
  • 2h 51m 31s
  • 56 miles
  • 19.59 mile/hr
Comments:

I think I pushed the bike a little too hard, and it cost me on the run later. Ride started out with overcast skies, which made it a little cold, but then the sun broken through around the half way point.

Ended up setting a 20 minute HIM Bike PR.
What would you do differently?:

Get in a little more training on the bike, especially after my bike fitting at the end of June.
Transition 2
  • 05m 25s
Comments:

Long run from the bike dismount line to my rack (last row).
What would you do differently?:

Nothing
Run
  • 2h 19m 50s
  • 13.1 miles
  • 10m 40s  min/mile
Comments:

I felt good for the first 5 miles, but them started to slow down about the time we hit the dirt trail loop at La Creme winery. Heart rate started to spike, so ended up taking quite a few walk breaks in the second half of the run to get my heart rate down. I tried taking some cola at the 10 mile mark, but it was not flat and ended up causing stomach pains from the carbonation.

I still ended up improving my HIM HM PR by almost 7 minutes.
What would you do differently?:

Not ride as hard on the bike and avoid the cola.
Post race
Warm down:

Grab some water and talked to a friend I had not seen in several years. Went to my bike bag to get my phone and camera so I could get some pictures of my wife finishing her first HIM.

What limited your ability to perform faster:

I need to get better at pacing my run off the bike.

Event comments:

Good race with lots of volunteers. I was extremely happy that the weather cooperated and remained cool. I can see this race being brutal with the temperature 90+, like they've had in the past couple of years.




Last updated: 2011-11-04 12:00 AM
Swimming
00:35:49 | 2112 yards | 01m 42s / 100yards
Age Group: 92/208
Overall: 804/2068
Performance: Good
Suit: Xterra Vortex 3 Full
Course: Swim in the Russian River, with roughly 1100 yds upstream and 1000 yds downstream.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:54
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:51:31 | 56 miles | 19.59 mile/hr
Age Group: 82/208
Overall: 680/2068
Performance: Good
Dist Elev Avg Spd HR Time 5.0mi 58ft 19.6mi/h 158bpm 00:15:16 5.0mi 182ft 18.6mi/h 158bpm 00:16:09 5.0mi 150ft 18.9mi/h 153bpm 00:15:49 5.0mi 72ft 19.9mi/h 150bpm 00:15:06 5.0mi 97ft 19.6mi/h 154bpm 00:15:22 5.0mi 243ft 18.8mi/h 155bpm 00:15:48 5.0mi 125ft 20.3mi/h 156bpm 00:14:52 5.0mi 179ft 19.6mi/h 158bpm 00:15:12 5.0mi 365ft 16.7mi/h 163bpm 00:17:55 5.1mi 214ft 20.9mi/h 156bpm 00:14:34 4.9mi 71ft 20.5mi/h 165bpm 00:14:24 0.2mi 7ft 14.6mi/h 170bpm 00:00:47
Wind: Some
Course: Point to point race from Guerneville to Windsor with two climbs (Canyon Road and Chalk Hill). Extremely rough roads in sections.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
T2
Time: 05:25
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:19:50 | 13.1 miles | 10m 40s  min/mile
Age Group: 150/208
Overall: 1282/2068
Performance: Average
1.0mi 09:05/mi 169bpm 00:09:05 1.0mi 30ft 09:35/mi 166bpm 00:09:30 1.0mi 72ft 10:00/mi 164bpm 00:09:56 1.0mi 77ft 10:17/mi 167bpm 00:10:12 1.0mi 49ft 10:09/mi 169bpm 00:10:04 1.0mi 47ft 10:14/mi 170bpm 00:10:10 1.0mi 14ft 11:11/mi 169bpm 00:11:00 1.0mi 62ft 11:22/mi 168bpm 00:11:20 1.0mi 87ft 11:33/mi 169bpm 00:11:16 1.0mi 45ft 11:25/mi 168bpm 00:11:25 1.0mi 27ft 11:42/mi 165bpm 00:11:42 1.0mi 26ft 12:03/mi 163bpm 00:11:57 1.0mi 33ft 11:06/mi 168bpm 00:11:05
Course: Loop course with a central loop on dirt roads. The course has been modified for 2012 to make it a flatter run.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5