Ironman 70.3 Vineman - Triathlon

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Guerneville, California
United States
Vineman, Inc.
80F / 27C
Total Time = 5h 53m 50s
Overall Rank = 957/2200
Age Group = M45-49
Age Group Rank = 128/226
Pre-race routine:

Up at 4. Coffee, bagel w/ peanut butter, banana, water. Drive to swim start and park at the post office (nobody copy this for next year). Had a lot of time to set up as we were one of the last waves
Event warmup:

Did a short jog to test the hamstring and a very short swim right before our wave started
  • 36m 34s
  • 2112 yards
  • 01m 44s / 100 yards

I was hoping to break 36 minutes. I'm not sure if the walking when the river is super shallow helps or hurts. This is about my average time for this distance.
What would you do differently?:

Transition 1
  • 03m 53s

Dirty! - but wetsuit came off easily.
  • 2h 50m 14s
  • 56 miles
  • 19.67 mile/hr

Great bike course except for road conditions. I'm happy with my time as it was only slightly slower than last year ... but I did not need to push as much as last year. I lost my Garmin on a pothole at mile 25 and it was immediately crushed by a passing car. This meant I needed to just ride (and run) by feel the rest of the way.
Transition 2
  • 03m 55s

good transition
What would you do differently?:

  • 2h 19m 14s
  • 13.1 miles
  • 10m 38s  min/mile

I pulled my hamstring about 3 weeks before the race while skimboarding in Hawaii (not good race planning). I was not able to run at all leading up to the race and thought I might just have to walk the thing. Starting off it was tight and I tried to shorten my stride. First half of the race I was able to average 9 minute miles and then the hammy tightened up. This, plus my lack of running conditioning meant the second half was a combo slow jog and walk and averaged a pathetic 12:14 per mile. I still finished in sub 6 hours - so I'll take it
What would you do differently?:

Nothing - best I could do under the conditions
Post race
What limited your ability to perform faster:

Bad hamstring and lack of running conditioning due to bad hamstring

Event comments:

Love the race. 3rd time doing it ... but will probably do Wildflower next year instead

Last updated: 2013-03-27 12:00 AM
00:36:34 | 2112 yards | 01m 44s / 100yards
Age Group: 0/226
Overall: 0/2200
Performance: Average
Start type: Plus:
Water temp: 70F / 21C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:53
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:50:14 | 56 miles | 19.67 mile/hr
Age Group: 90/226
Overall: 0/2200
Course: Beautiful wine country
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:55
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:19:14 | 13.1 miles | 10m 38s  min/mile
Age Group: 0/226
Overall: 0/2200
Course: mostly rollers in the beginning, a mile or so through La Crema and then head back to the school
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]