Ironman 70.3 Vineman - Triathlon

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Guerneville, California
United States
Vineman, Inc.
Total Time = 5h 40m 53s
Overall Rank = 750/2564
Age Group = M30-34
Age Group Rank = 95/208
Pre-race routine:

I had been sick with a chest cold the entire week leading up to the race. I was taking a decent amount of dayquil/nyquil/mucinex to try and clear it up. Unfortunately I didn't end up sleeping that well the night before. I decided not to take anything the morning before because I didn't know what the sudafed would do to my performance. I ate two pieces of peanut butter toast and drank about 20 oz of fluids.
Event warmup:

Warmup consisted of riding my bike ~2 miles to T1 to get all set up. After I got T1 all set up I did some dynamic stretching as well as some light moving around just to try and keep warm. It was probably in the high 50s to low 60s in the morning, so I was kind of cold before putting my wetsuit on.
  • 37m 13s
  • 1900 meters
  • 01m 58s / 100 meters

The course was an out and back in the Russian river. Started out going upstream, but the current was almost non-existent so I didn't notice it one way or the other. Swim felt pretty good. There was a fair bit of contact in the first couple hundred meters but after that I found pretty clean water to swim in. Once we started coming up on other groups I started slowing down since I had to navigate around people who were swimming slow or walking. There were a fair number of people walking so I would come up on them pretty quick and sometimes have to slow way down.
What would you do differently?:

Not much I would have done differently.
Transition 1
  • 03m 58s

At the end of the swim I went to stand up and both hamstrings and both calves completely cramped up. It took me a little bit to get them to the point where I could stand on them. I think it is mostly due to the fact that I hardly do any kicking with the wetsuit on. I should probably change that. Getting the wetsuit off also led to a bit of cramping in my calves so that took a bit of time to work out as well.
What would you do differently?:

Not really sure what I was doing for the whole time, aside from the wetsuit getting stuck for a few seconds everything else went pretty quickly. The run from the water was probably around 300-400m and my legs were cramping, so I may have been running slower than I thought.
  • 2h 41m 56s
  • 56 miles
  • 20.78 mile/hr

The course was primarily rolling hills with a couple of decent climbs. Overall I felt ok, but I may have pushed the bike a little too much. Obviously, being in Houston, precludes my from hill work without driving half a day to find hills. I noticed that I had decent power spikes when going uphills. My tempo rides had been around 230W. It is easier in Houston to maintain a pretty stable 230W, so when I got to the hills I found it harder to hold myself back. Even though my average power through the ride was only 205W, I feel that my peaks may have put me over the top in terms of fatigue. On the one big hill (Chalk Hill) of the course I did a good job of keeping my effort in check and my HR only climbed to about 145, where it is usually around 130-135 for a tempo pace. My average HR for the course was 148, which I don't know if that was due to pushing too hard on the course overall or if it had something to do with my cold.

There were a massive amount of people that should have been getting position/blocking calls. I came up on people multiple times that took well over a minute to make a pass. Eventually I ended up just passing people who were passing other people as long as I didn't have to cross the center line while doing it. There were multiple times that I had to yell "on your left" 3-4 times just to get someone to move off the center or left side of the lane (some even while they weren't passing). It made it a little bit annoying to be in the second to last wave while still being a pretty strong rider. Although, it is nice to go through a leg and be passing people constantly.
What would you do differently?:

I need to work on holding back on hills and just be ok with the fact that I am going to slow down. A lot of the rollers on this course I would just increase the power to maintain close to the same speed, this probably hurt me later on.
Transition 2
  • 04m 4s

There was a huge backup of people coming into T2 and the chute was pretty narrow so I wasn't able to do my normal dismount. Plus, the day before, we walked the transition and the pavement was pretty hot so I was kind of hesitant to dismount and run barefoot across it after reading reports from IMTX. That said, I probably would have done it if there was nobody in my way and suffered/dealt with the consequences after the fact.

After dismounting there was a lot of congestion coming into the transition area and no real way to get around them. People were trying "on your left" to the people walking, but nobody would really move. I have a feeling it was a reasonably slow transition for everyone except for the front waves.
What would you do differently?:

Nothing, it was a long day so I had no intention of getting all worked up about people walking slowly through transition.
  • 2h 13m 42s
  • 13.1 miles
  • 10m 10s  min/mile

I don't know where things went wrong, but they definitely went wrong. The first 6.5 miles were at my normal pace (8:20-8:30). I brought one gu with me to take midway on the run, the problem was that once I hit the midway point (about halfway through La Crema) I started having some serious GI issues. I had only walked the two big hills at this point. Then I had to start walking more. If I would walk more than 0.5-0.75mi I felt like I was going to shit myself. I stopped in the port-a-potty outside of the winery and got rid of some of it, but it never really got that much better. So my last 6.6mi was at a 12:00/mi pace which was kind of disappointing. I tried to run as much as possible through that last half of the run, but it wasn't too easy.

Ultimately I was hoping for 8:30/mi pace for the whole run, which from my training should have been doable. If I had been able to pull that off I would have been below the 5:30h mark that was my stretch goal.

Ultimately, it is what it is and I can't really do anything about it and am ok with how everything turned out.
What would you do differently?:

I would not feel like hell during the last half of the run. The nutrition I took during the race was the exact same as I have done in all of the bricks I did in training, so I am not sure what caused the GI issues.
Post race
Warm down:

Sat down at the end for 10 minutes or so being diappointed and not talking to anyone. After I ran through it in my head I started to realize that there was no way I could have foreseen what happened, and I managed it as best I could. Then I did some light stretching and got something small to eat (chicken breast, canteloupe, strawberries, diet soda).

What limited your ability to perform faster:

Almost shitting myself.

Event comments:

The volunteers at the run aid stations were amazing. I carried one of my bike bottles with me because I am terrible at drinking out of cups. Every time it needed to be refilled I would have the lid off on the way up to aid station and the volunteers would start pouring multiple cups of water into it before I even had to ask.

Last updated: 2013-06-12 12:00 AM
00:37:13 | 1900 meters | 01m 58s / 100meters
Age Group: 93/208
Overall: 833/2564
Performance: Good
Suit: Xterra Full Sleeve
Course: River
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
Time: 03:58
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:41:56 | 56 miles | 20.78 mile/hr
Age Group: 58/208
Overall: 419/2564
Performance: Good
Wind: Little
Course: Rolling hills w/ a couple big ones.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Too hard Drinks: Just right
Time: 04:04
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Good
02:13:42 | 13.1 miles | 10m 10s  min/mile
Age Group: 95/208
Overall: 750/2564
Performance: Below average
Course: Rolling hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4