Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
90F / 32C
Sunny
 		Total Time = 5h 17m 6s
Overall Rank = 344/1850
Age Group = M40-44
Age Group Rank = 69/259
Pre-race routine:

Stage bike, PB&J Sandwich, Hydrate. Had lots of spaghetti the night before.
Event warmup:

Swam about 200 yards to get the heart pumping.
Swim
  • 35m 39s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

Water visibility was poor, so you could see swimmers until you were on top of them. Drafted very well this race off several swimmers.
What would you do differently?:

Adjust goggles better - left goggle filled with water - didn't clear it, just swam and sighted with one eye.
Transition 1
  • 02m 2s
Comments:

Very bumpy transition area (rocks on a gravel beach). Splashed drink out of my aero bottle all over everything! Had my bike set up two spots fromt he carpet runway, but ran down the wrong runway out of the water.
Transition a little slow because you have to bag up all your stuff so it can be shipped to the finish area (T1 and T2 were in different locations)
What would you do differently?:

Better pre-run of the area comming out of the water so I would know the route and go down the correct path.
Bike
  • 2h 46m 28s
  • 56 miles
  • 20.18 mile/hr
Comments:

Overall GREAT BIKE. Finished 2 mph over my planned pace of 18 mph. Felt relaxed and very strong. Excelent cornering and climbing.
What would you do differently?:

Nothing
Transition 2
  • 02m 24s
Comments:

Long transition area. Found spot well and transitioned to shoes quickly.
What would you do differently?:

Nothing
Run
  • 1h 50m 31s
  • 13.1 miles
  • 08m 26s  min/mile
Comments:

Need more training on the run - not nearly enough miles. Had to walk up the hills and run the flats and down-hills. Was able to run about a 7:30 on the flats, but the walking on the hills dropped the pace significantly.
What would you do differently?:

More running
Post race
What limited your ability to perform faster:

Training time

Event comments:

Excellent Race! Highly recommend.




Last updated: 2006-12-26 12:00 AM
Swimming
00:35:39 | 2112 yards | 01m 41s / 100yards
Age Group: 0/259
Overall: 0/1850
Performance: Good
Suit: Sleeveless
Course: Out and back - started upriver, finished downriver. Not much current. Swimming into the rising sun made it a little difficult to sight, but there were plenty of bouys to mark the course so you could't get that far off.
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:02
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:46:28 | 56 miles | 20.18 mile/hr
Age Group: 0/259
Overall: 0/1850
Performance: Good
Wind: Little
Course: Rolling hills with a few climbs.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:24
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:50:31 | 13.1 miles | 08m 26s  min/mile
Age Group: 0/259
Overall: 0/1850
Performance: Below average
Course: Out and back hilly course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
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] 5