Full Vineman Triathlon - Triathlon


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Guerneville, California
United States
Vineman, Inc.
70F / 21C
Overcast
 		Total Time = 12h 49m 50s
Overall Rank = 201/587
Age Group = m45-49
Age Group Rank = 21/57
Swim
  • 1h 28m 27s
  • 4224 yards
  • 02m 05s / 100 yards
Comments:

Got in the water, stick my head in the water few times to get acclimated to the water temperature. Just as I remember from last year, Vineman's swim course is the most friendly 70.3 or 140.6 in the whole world. I feel really good on the first loop (1.2mile); I think I got tired on the second loop. I think I need to put 'more' intensity into my swimming set. I improved about 4 minutes over last year (1:32:17) ......
What would you do differently?:

train harder
Transition 1
  • 06m 48s
Comments:

I tried to ride up the little hill and the right cleat did not engaged, so I ran up. Not big deal.
Bike
  • 6h 15m 28s
  • 112 miles
  • 17.91 mile/hr
Comments:

Over the 112 miles, it takes a toll on your body. I also found out my training and body is not fit for 112 mile bike ride. Took two (2) pit stops. I had four (4) Honey Stinger Waffles; two (2) chews and one Ensure Plus. For drinks, I was taking NUNN. Right knee start to hurt a little, and I started to get butt sore from the seat. I prayed these two issues would not impact my 26.2. I started to hold back and spin more on the last 10-12 miles. I was so happy when was able to get off the bike. I took my time and did the long walk (with bike shoes) between the dismount to the bike rack.
What would you do differently?:

more interval and more hill training
Transition 2
  • 06m 8s
Comments:

I took the time to walk from bike dismount to T2 bike rack. Why run on cleat with the bike or with socks and risk of getting hurt. I still have 26.2 miles to run.
Run
  • 4h 53m 2s
  • 26.2 miles
  • 11m 13s  min/mile
Comments:

Knowing it is a 3 loops run. My game plan was to walk the aid stations and walk the steep up hills. I was able to shave off about 37 minutes from last year Full Vineman. I still have many areas that I can improve upon. For this year, I am very happy with the run. Next year, I will shoot for 4:30:00. One thing I need to learn to run/jog at the slower place to recover instead of walking. That would save me more time.
Post race
Event comments:

My goal was for sub-13 since last year at this event, my time was 13:31:02. I am very happy to get 12:49:50.

The worst part of the day is the long walk (0.4 miles) from Johnson Beach to the car parking lot at Armstrong Road. I was going SO SLOW! (with tri transition bag).




Last updated: 2012-12-03 12:00 AM
Swimming
01:28:27 | 4224 yards | 02m 05s / 100yards
Age Group: 0/57
Overall: 0/587
Performance: Good
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 06:48
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:15:28 | 112 miles | 17.91 mile/hr
Age Group: 0/57
Overall: 0/587
Performance: Good
Wind:
Course: The only complain I have on the ride course is the road surface condition.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 06:08
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:53:02 | 26.2 miles | 11m 13s  min/mile
Age Group: 0/57
Overall: 0/587
Performance: Good
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]