Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
75F / 24C
Sunny
Total Time = 5h 50m 51s
Overall Rank = 849/2400
Age Group = 45-49
Age Group Rank = 110/240
Pre-race routine:

Wife and I stayed at cool little cottage on the river about 4 miles from the race start at Johnson's Beach. Woke at 3:45. Banana, english muffin with peanut butter, water w/ electrolytes, and coffee.

Got to T1 right after it opened as my wave was the first after the pros (more on this later). Got set up and went over to the pro T1 area to see the stars.
Event warmup:

Just a few short jogs and a short swim right before we started.
Swim
  • 36m 10s
  • 2112 yards
  • 01m 43s / 100 yards
Comments:

Swam comforably and was happy with my time. The sighting at this event is very easy due to the narrowness of the river.
What would you do differently?:

nada
Transition 1
  • 04m 51s
Comments:

Good T1. No cramps. The dirt in the transition area makes for a messy transition
Bike
  • 2h 49m 59s
  • 56 miles
  • 19.77 mile/hr
Comments:

So, I guess I caught about 22 guys on my bike segment. This was stupid because I bet all 22 and many more (haven't done the math yet) caught me on the run because my ego told me I could push a 20mph pace and still hang on for a sub 2 hour run. Not to be.
Funniest part of the bike happened at mile 32. All dudes until that point and i'm already thinking that I might not get passed by a female because my swim wave was the first after the pros. I think the first women's wave was a good 30 minutes after mine. Well, at mile 32 I get passed by a person of the opposite sex (who of course gives me the "way to go" comment). The guy behind me catches up to me and loudly proclaims "WE JUST GOT CHICKED!!). That we did and I knew that more were coming.

I had a bad feeling at mile 40 that I had pushed too much as a muscle in my left hammy area was really hurting. My heart rate was around 150 for most of the race which is probably about 10 beets too much. I tried to get the positive thoughts going and finished strong. VERY few bikes in T2 which was really wierd.
What would you do differently?:

Gotta check the ego and save for the run.


Transition 2
  • 04m 32s
Comments:

Good T2. About a minute spent using the porta-potty
Run
  • 2h 15m 19s
  • 13.1 miles
  • 10m 20s  min/mile
Comments:

I tried SOOO hard to keep the positive thoughts going. There is NO way that I should not be able to hold a 9 minute mile for 13.1 in a half iron. Averaging 10:20 is not good.

The perpetuem that was in my fuel belt that i had to leave overnight in T2 after the expo tasted like it had turned and I just could not drink it. That threw off the nutrition. Felt terrible for the last 9 miles and had to stop and walk often.

Just a horrible run.
What would you do differently?:

Not leave the fuel overnight. Figure out some other way to get the calories when needing to set up T2 the day before.


Post race
Event comments:

I love this race and I'm still happy with a sub 6 hour overall time. But losing about 50 or so places in my age group on the run is not sitting well with me. I'm not a great runner, but I'm not horrible either. A sub 2 hour 13.1 should always be atainable. I'll be back next year God willing.




Last updated: 2012-01-17 12:00 AM
Swimming
00:36:10 | 2112 yards | 01m 43s / 100yards
Age Group: 95/240
Overall: 849/2400
Performance: Good
Suit:
Course: Up the river, then down the river. Shallow enough to walk at times.
Start type: Deep Water Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:51
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:49:59 | 56 miles | 19.77 mile/hr
Age Group: 73/240
Overall: 622/2400
Performance: Good
First 29 miles at 20.1 average. Next 27 at 19.4 (chalk hill)
Wind: Little
Course: Rolling, technical, very bumpy. Great views of the wineries. Enjoyable.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 04:32
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:15:19 | 13.1 miles | 10m 20s  min/mile
Age Group: 138/240
Overall: 1168/2400
Performance: Bad
Course: Rolling loop around La Crema winery and Windsor CA
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
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