Ironman 70.3 Vineman - Triathlon

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Guerneville, California
United States
Vineman, Inc.
Total Time = 6h 51m 17s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Husband drove myself and two other friends to Guernville that morning. No traffic till we hit Guernville. I should have jumped out with my gear and bike prior to being directed to the main parking lot. I was in the early 6:54 wave! By the time I got to T1, I had about 30 minutes to rack, eat,, pee, and calm my ass down! NOT enough time!
  • 44m 29s
  • 2112 yards
  • 02m 07s / 100 yards

I'm slow as a slug but this was a great swim for me. Water temp was perfect. I had an early wave (6:54 am) so the water was clear. It was never too crowded and never had an issue with others swimming over me. I had little or no contact w others throughout swim. Never gasped for air like I usual do. No sign of oncoming panic! At halfway point I went to bilateral breathing bc I felt THAT comfortable. Sighting was fairly easy I think due to how narrow the river is...Strike that.....I did run in to the second depth buoy. Oopsie.

What would you do differently?:

Need a good swim coach for overall swim improvement.
Transition 1
  • 05m 7s

T1 went smoothly till I went to stuff my swim gear (wetsuit , goggles) into the transition bag. (This is the bag that they transport back to the high school).. It was gone! I stood there and looked around thinking I must be at the wrong bike rack, but how could I be when my bike is right in front of me! So I said aloud, almost shouting "Where's my bag? Someone took my bag!" One of the ladies/racer next to me said "hey, go ahead and stick your gear in my bag & we'll meet up somehow!" Nice offer but right about then I see a volunteer at the end of the rack and told her my bag was gone. Gave her my # and just as I did, I see my bag at the bottom of a huge pile of other bags. Luckily my number was in plain view otherwise I still may be on Johnsons Beach looking for it! Anyway, she said "I'll take your wetsuit and stuff it in for you. You go Girl!" I Said thanks, grabbed my bike and ran out. Transition was muddy! As I'm exiting T1, at some point I look down at my top which was white and is now a lovely shade of muddy brown Am I racing in Half Ironman or am I in a mud run!?!
What would you do differently?:

1) Get to T1 early! 30 min is just not enough time to set up and eat and pee and calm down!
2) Double check bag to be sure it is open and ready to fill with gear. (and so volunteers can see that I have NOT come through yet).
  • 3h 34m 59s
  • 56 miles
  • 15.66 mile/hr

I mounted easily after that hill leading out of T1. I wasn't even to mile 5 when I felt hungry! Took a GU. This was the first of many times that I'd actually feel hungry while on the bike and run. Hungry again@mi 15. Took a banana and chomps they were handing out. Ate banana first and instantly felt good. Stuck the chomps in my tank and nibbled till next stop . Another chomp at mi 30. After mi 30 I don't know exact mile where I fueled but it was steady fuel (another GU at some point), & water & Gatorade intake to the end- a lot more calories than during training.

I went fairly hard the first half then tried to slow down a bit to save for Chalk Hill b/c this was my first HIM, I needed all I could for that run. So I always free-wheeled it down hills & took it fairly easy on the ups. Chalk Hill was fine. Didn't scare me like last year and realized once I climbed it that "Hey! that was not bad at all!!" The home stretch was flat & fast.& really fun!
What would you do differently?:

1) I think I could have gone harder on the ride, but was scared about the 13.1 run afterward.
2) Work on fueling
Transition 2
  • 07m 14s

Terrible Transition. It was a long run from bike dismount to T2. Decided the day prior that I was going to change into my run shorts. So that meant I had to change out of my tri-shorts and into the run shorts. The changing rooms were toward the run exit which was all the way across T2 for me so instead of the back-n-forth I decided to have a skirt at T2. I threw the skirt on over my tri-shorts, yanked the tri shorts OFF & pulled the run shorts ON. Took time, but nobody was exposed to indecent exposure. ha! Tennieshoes took some time too. Decided to wear socks when I got there, but my feet were sweaty, sticky and still muddy from T1. Cleaned feet, forced the socks on, yanked the shoes on, and headed out. Bathrooms were at run exit with only one person in line so I figured I might as well go.

This was definitely one of the worst (longest)transitions Id ever had. No bueno.

What would you do differently?:

I prefer run in my run shorts. But If I could find a super comfy pair of tri-shorts that I could run in, it would definitely help T2 time!
  • 2h 19m 30s
  • 13.1 miles
  • 10m 38s  min/mile

My legs felt really good but from the start but I was not expecting the hills right off the bat! The first 3 miles were tough. There were 3 tough but fairly short hills. I walked up all three of them! My pace was under 9:30 mpm till about mile 7...way faster that I usually go. I saw my friend Dominic at about mile 9 (an out-n-back section). He was about 1/2 mile ahead of me walking so I knew he had to be hurting. If I just continued at my current pace I'd catch him. But I was beginning to hurt too. I walked up the final hill that lead us out of La Crema Winery and finally caught my friend at about mile 12. My pace had slowed to almost 11 mpm. Chatted for a bit about what ailed us and then I was off. I always try to really push that last mile as hard as my skinny legs can take me. Last mile I was running 8:30 mpm but it started to fizzle the last 1/4 of mile -It was a long run to the finish.

Throughout run felt like I did on the bike - feeling that stomach growl. I had planned to take fuel at certain miles, but didn't keep w my schedule once I began feeling hungry. So I took h20 and Gatorade at pretty much every water stop and GU or chews at about every other. Stomach felt perfect. Totally think I got luck with nutrition. Run time: 2:19!----- I could not believe it!!! I was only 2 min short of my half mary PR of 2:17!! I thought that was awesome! Icing on the cake. !!! Saw husband right away and they got a few pics of me crossing finish.

What would you do differently?:

Work on nutrition during training.
Post race
Warm down:

Took a few pics with the family right after my finish. Waited for my friend to cross, which he did about 10 min after me. Took a few more pics and then he and I headed to athletes feeding area. As I walked, I couldn't get air in to my lungs. It was like they were constricted. I knew I wouldn't pass out but did get scared at having to struggle to breathe. Weird. Sat on a curb in the shade. The girl next to me asked if she should get me help. I said no and just took deep breaths. Took about 15 minutes for me to feel better.

Once I felt better, I had 2 veggie burgers with tomato on top. But as usual I always get a stomach ache when I eat after training/ racing. No different today either.

What limited your ability to perform faster:

This was the BEST race for me!!. I've never felt better during AN/Y other race to date!! It was an all around awesome time and CANNOT WAIT to sign up for the next! WHOOHOOOO!!!!

Event comments:

Thanks you Volunteer lady at T1!!

Last updated: 2013-01-09 12:00 AM
00:44:29 | 2112 yards | 02m 07s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: sleeveless
Start type: Wade Plus:
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
Time: 05:07
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:34:59 | 56 miles | 15.66 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: None
Course: Most beautiful course: Vineyards everywhere. Wineries and tasting rooms. Majestic oaks. Rolling hills. I seemed much more aware of the scenery this go-around than when I did aquabike (same bike course) last year.
Road: Potholes  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 07:14
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:19:30 | 13.1 miles | 10m 38s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
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? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4