Ironman 70.3 Vineman - Triathlon

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Windsor, California
United States
Vineman, Inc.
Total Time = 6h 15m 20s
Overall Rank = 1068/2250
Age Group = 45-49
Age Group Rank = 128/216
Pre-race routine:

Woke up at 4 AM and ate a bowl of oatmeal. Loaded up the car and drove my wife and I to T1 at 5:30 AM. Our starting waves were not until after 8AM, so we had plenty of time to setup transition and hit the bathroom lines.
Event warmup:

Watched the pros go by on their way out to the bike course. Got in to the water for a short warmup before our waves started.
  • 36m 3s
  • 2112 yards
  • 01m 43s / 100 yards

Lots of contact in the start of the swim. Tried to get a quick start, but had a person to my left that kept pushing me to the right. Finally slowed to let him go pass me, instead of through me. Had someone do the same thing to me after the turn. I think they thought they were cutting the corner of the course, but the giant lily-pad growth in the water made their route a bad idea.
What would you do differently?:

Overall a great swim for me, only 15 seconds slower than my fastest. I think I went into auto-pilot a little after the turn and I could have pushed it harder.
Transition 1
  • 03m 40s

My fastest T1 to date at Vineman
What would you do differently?:

Not much more I could do to be faster, since I had to stuff my wetsuit into a bag to have it transported to the finish.
  • 2h 46m 33s
  • 56 miles
  • 20.17 mile/hr

I think I started the bike a little too hard. Ride started out with clear skies, which is different than years past. Overall the temperature was down this year, which helped my to forget to drink as much as I should have and it cost me on the run later.

Ended up setting a 5 minute HIM Bike PR.
What would you do differently?:

Drink, drink and drink some more. I have auto-lap enabled on my watch and I need to make sure I take a sip or two every time my watch buzzes.
Transition 2
  • 05m 58s

Due to construction at the high school that is used for T2/finish we had an extra long run from bike dismount to the bike racks. Overall the total distance for T2 was almost 1/3 of a mile.

Was very glad I had a spare pair of socks in my T2 gear bag as the field our bike racks were located in was full of stickers/burrs. I had at least 20 stickers in one sock, so I switched out my socks for the spare set.
What would you do differently?:

  • 2h 43m 11s
  • 13.1 miles
  • 12m 28s  min/mile

I've been dealing with a calf strain for the last week, so was not going into the run expecting much. My calf felt fine during the long T2 run, so I was hopeful for a good run. Shortly after the 2nd mile I started to get a side stitch and some cramping. I was able to mostly continue running until around mile 5 where it became too painful to run for very long. I started walking a lot for the next couple of miles before settling in to a 1 minute run / 1 minute walk routine that I used until the finish.

Had a nice chat with Heather Jackson around mile 11 as she was standing in the shade cheering on the age groupers. She was still recovering from CdA so she skipped racing.
What would you do differently?:

Drink more on the bike. I feel that the lack of fluids on the bike came back and bit me in the ass on the run.

As they say, there is no such thing as a good bike segment if it is followed by a bad run.
Post race
Warm down:

Waited for my wife to finish a couple of minutes after me and then did some stretching while eating our post race lunch.

What limited your ability to perform faster:

Poor decision making on the bike.

Event comments:

Overall a great race. I did not like the T2 setup, but understand they had to adjust with the construction at the school. Heard from multiple people that their T2 gear was moved with one person having her shoes moved to a completely different row.

Last updated: 2014-11-16 12:00 AM
00:36:03 | 2112 yards | 01m 43s / 100yards
Age Group: 97/216
Overall: 749/2250
Performance: Good
Suit: Vortex 4
Course: Swim in the Russian River, with roughly 1100 yds upstream and 1000 yds downstream.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 03:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
02:46:33 | 56 miles | 20.17 mile/hr
Age Group: 69/216
Overall: 499/2250
Performance: Good
Splits Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Speed Avg HR Max HR 1 14:10 14:05 5 49 16 21.2 161 177 2 28:42:00 14:33 5 262 256 20.6 154 173 3 42:41:00 13:58 5 210 174 21.5 155 167 4 57:19:00 14:39 5 108 115 20.5 150 161 5 1:12:26 15:07 5 184 131 19.8 148 163 6 1:29:14 16:48 5 256 220 17.9 147 160 7 1:43:16 14:02 5 59 98 21.4 153 163 8 1:58:43 15:27 5 154 92 19.4 155 170 9 2:16:33 17:50 5 407 236 16.8 160 178 10 2:30:05 13:31 5 98 322 22.2 159 174 11 2:44:10 14:05 5 62 105 21.3 164 170 12 2:46:24 2:12 0.64 16 0 17.1 157 161 2:46:24 2:46:17 55.64 1,867 1,765 20.1 155 178
Wind: Little
Course: Point to point race from Guerneville to Windsor with two climbs (Canyon Road and Chalk Hill). Extremely rough roads in sections.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 05:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal
02:43:11 | 13.1 miles | 12m 28s  min/mile
Age Group: 168/216
Overall: 1684/2250
Performance: Bad
Splits Time Avg Pace Avg HR 1 09:14.6 9:15 168 2 10:28 10:28 165 3 11:13 11:13 162 4 11:20 11:20 160 5 11:51 11:51 157 6 13:17 13:17 149 7 14:32 14:32 140 8 14:25 14:25 140 9 13:36 13:36 143 10 13:15 13:15 146 11 12:42 12:42 147 12 13:05 13:05 148 13 12:46 12:46 149 14 01:27.7 8:59 173
Course: Loop course with a central loop on a dirt roads. Not much shade for the second half of the course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 4