Ironman 70.3 Vineman - Triathlon


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Guerneville, California
United States
Vineman, Inc.
90F / 32C
Sunny
 		Total Time = 8h 03m 59s
Overall Rank = 2081/
Age Group = 30-34
Age Group Rank = 202/205
Pre-race routine:

Stayed at Rohnert park so woke up for the 40 min drive to Johnsons beach. Drank a bottle of electrolyte caffiene camelbak tab things which woke me up and got me ready for the swim. I ate a light breakfast but since my wave didnt start until 8:36 i could have a huge breakfast.
Event warmup:

Stretched out a sore shoulder and swam for about 15 mins before the my wave.
Swim
  • 51m 57s
  • 2112 yards
  • 02m 28s / 100 yards
Comments:

Swim was fun but having to stand up every couple 100 meters got annoying.
What would you do differently?:

I am trashing the wetsuit!
Transition 1
  • 03m 28s
Comments:

Good transition however the transition area was being broken down already and people were in the way.
Bike
  • 4h 01m 22s
  • 56 miles
  • 13.94 mile/hr
Comments:

This was my worse bike yet.
What would you do differently?:

I need to get the time in the saddle.
Transition 2
  • 07m
Comments:

At this point I was just taking my time
What would you do differently?:

Eat a burger at the BBQ before I go on the run.
Run
  • 3h 12m
  • 13.1 miles
  • 14m 40s  min/mile
Comments:

First step into the run and my ankle alomst gave out on me. I was in pain pretty much for the entire duration of the run. Not sure what casued it so may a little pre ride stretching.
What would you do differently?:

WEAR SOCKS!
Post race
Warm down:

Lay under a tree...thats it.....drive back to San Diego!! ugh

What limited your ability to perform faster:

Not enough training

Event comments:

The Vineman staff and volunteers were awesome and very helpful.




Last updated: 2012-11-01 12:00 AM
Swimming
00:51:57 | 2112 yards | 02m 28s / 100yards
Age Group: 207/205
Overall: 2114/
Performance: Average
Suit: Zoot Sleeveless
Course: Out and back, shallows messed ema up quite a bit.
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:28
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
04:01:22 | 56 miles | 13.94 mile/hr
Age Group: 207/205
Overall: 2139/
Performance: Bad
Wind: Headwind with gusts
Course: Hilly!
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Bad
Race pace: Comfortable Drinks: Just right
T2
Time: 07:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
03:12:00 | 13.1 miles | 14m 40s  min/mile
Age Group: 195/205
Overall: 2038/
Performance: Average
Course: Rolling hills
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 1
Good race? No
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