Ironman 70.3 Vineman - Triathlon

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Windsor, California
United States
Vineman, Inc.
90F / 32C
Total Time = 6h 57m 35s
Overall Rank = 1593/2300
Age Group = 40-44
Age Group Rank = 221/269
Pre-race routine:

Drove to T1 exit and biked to Sunset turn Saturday morning and checked out the swim start. Decided to use the wetsuit.

Packed and prep'd most everything before going to sleep. Woke up at 5:15am since my wave start was 7:54am instead of 7:24am I originally thought. It turns out I turn 40 in December, hehe. Had breakfast (peanut butter and honey toasties and Gatorade). Forgot to eat my banana. Mixed Gatorage Perform for the bike and run, cut up Clif Bars for the bike segment nutrition, and packed AccelGels for the run.
Event warmup:

Got to my age group rack area at 7:10am and found a spot in the middle. Was a bit crowded but not suffocating. Went to a portapotty and took a dump.

Returned to my transition area and laid out my gear. After that I put on my wetsuit while chatting with the other racers. I finished putting on everything needed for the swim when the wave before mine left. Perfect timing! I got time to get myself wet and ready. :)
  • 40m 58s
  • 2112 yards
  • 01m 56s / 100 yards

I think I went a little too easy but I had lotsa fun reeling the racers in my wave who surged ahead of me. There was some bumping but nothing severe.

I really didn't like having to get up and walk after the turnaround. My feet hurt walking for about 50 yards. Damn rocks!

I'd say the most fun part was drafting where I could. :)
What would you do differently?:

Don't be too shy about starting up near the front and draft off the faster swimmers if possible.
Transition 1
  • 12m 47s

Gosh, I really took my time here applying lube and sunscreen. WAY TOO LONG. >.<
What would you do differently?:

Not use transition bag if one's provided when there's two transition areas. I ended up ripping part of the bag the race provided. Doh! >.<
  • 3h 13m 58s
  • 56 miles
  • 17.32 mile/hr

Managed the bike segment really well. I think there was a 50/50 mix of smooth and rough road conditions forcing me out of aero more times that I liked but I'm still happy with my execution. I caught and passed several of the swimmers in my wave who beat me out of transition. :D

Legs felt pretty good getting into and out of T2.
What would you do differently?:

Consider moving aero bar pads a bit more forward to relieve some fatigue around shoulder area.
Transition 2
  • 09m 54s

Applied more sunscreen. 2 layers actually. Did I need that much???
What would you do differently?:

Apply only 1 layer of sunscreen on legs, the rest on the run. Maybe even skip the legs!
  • 2h 39m 58s
  • 13.1 miles
  • 12m 13s  min/mile

It was 90°F by the time I got to the run so I knew I was in for a tough run split. My quads and left hamstring locked me up a few times during the first mile. Maybe I didn't spin easy enough the last quarter mile of the bike?

I drank something new at the mile 2 aid station. Oh no!!! Yes, I know. Nothing new on race day. I swear those volunteers were saying Gatorade not PowerBar Perform!

So after mile 2, quads were unhappy and stomach unhappy. I fought to make it to halfway up each hill before having to walk (or until I got to the point of nearly throwing up and/or quads locking up on me). I think my stomach problems added about 20 minutes to my run split. It was only after mile 8 did I decide to not drink that stuff and stick with cola and water and my own hydration. Since then I felt okay but my quads were toast by mile 10. More run/walk intervals there to a strong finish the last half mile. My arms were tingling and I was about to collapse after crossing the finish line. I also stubbed my left pinky toe twice before the race so that bothered me the entire half marathon, argh!!! >=|
What would you do differently?:

Train more in heat and rolling hills. More ST for quads and hamstrings.
Post race
Warm down:

Walked around and stretched a bit. Ate fruits and a chicken burger. Drank water and 7up.

What limited your ability to perform faster:

Drinking PowerBar Perform during the run.

Event comments:

This race is harder than Oceanside 70.3! Who told me Vineman 70.3 was going to be easier??? I guess they only meant the bike segment? =P

I may put this race again on my race calendar next year. :)

Last updated: 2014-05-06 12:00 AM
00:40:58 | 2112 yards | 01m 56s / 100yards
Age Group: 180/269
Overall: 1226/2300
Performance: Average
Suit: Xterra Vortex 4 Fullsuit
Course: Out and back.
Start type: Deep Water Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 12:47
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:13:58 | 56 miles | 17.32 mile/hr
Age Group: 215/269
Overall: 1394/2300
Performance: Good
Geyserville -- 28.8mi (1:3:21)
Wind: None
Course: Through vineyard backroads, to Geyserville, Chalk Hill and downhill to Windsor High School.
Road: Rough Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 09:54
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
02:39:58 | 13.1 miles | 12m 13s  min/mile
Age Group: 211/269
Overall: 1585/2300
Performance: Bad
4.3mi 4.3mi (47:22) (11:01mm) 6.5mi 2.2mi (27:27) (12:29mm) 8.2mi 1.7mi (21:14) (12:30mm) 10.2mi 2.0mi (27:02) (13:31mm) 13.1mi 2.9mi (36:53) (12:13mm)
Course: Out and back rolling hills type course on some rural streets and dirt loop around Le Crema vineyard.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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] 4