Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
90+F / 32C
Total Time = 7h 16m 14s
Overall Rank = 1655/1823
Age Group = M 50-54
Age Group Rank = 69/77
Pre-race routine:

This was a major nutrition test at this distance due to diabetes. Pre-race nutrition plan developed by Sports Nutritionist. Up at 4:00 AM for breakfast (Bagel, peanut butter, banana and Ensure) and to get to race site. Unpacked bike from car....Ooooooooooh Nooooooooo! Forgot nutrition bottles back at hotel! Team member who was not racing went back to the hotel to retrieve them! Set up T1. Note: T2 was set up at Windsor HS (15 miles away) on Saturday, the day before the race. Place run nutrition in small cooler with blue ice to keep cool over night and during morning.
Event warmup:

Brief run, some stretching and about 4 or 5 minute warm-up in the water.
  • 39m 14s
  • 2112 yards
  • 01m 52s / 100 yards

This was a very easy swim...thought to myself that it would be a long day and not to over do it on the swim....nice comfortable pace
What would you do differently?:

Would have pushed it just a little bit more. Went out too easy!
Transition 1
  • 04m 7s

This was a slow transition for me....Added task of stuffing wetsuit and all other items into a Transition Bag....Observation from team mate was that I was sorting through stuff. Wasn't organized
What would you do differently?:

Would have grouped things into a small bag and sorted while on the bike. Try Powerbars that can go on the top bar.
  • 3h 29m 11s
  • 56 miles
  • 16.06 mile/hr

This was a good ride for me......need to continue to gain strength after health issues. Will need to continue endurance.
What would you do differently?:

Nothing much
Transition 2
  • 06m 56s

Got to T2...rack knocked over...bikes all over the place.... racked in clear spot next to my one set up on that rack area.
What would you do differently?:

Reposition shoes closer to front of the pad....this transition was slightly messed up due to the disaster of the rack.
  • 2h 56m 46s
  • 13.1 miles
  • 13m 29s  min/mile

Heat was on! Had some cramping in first mile....stopped and stretched quads. Ran and walk for a majority of the race. Took opportunities to get sprayed down with hoses.
What would you do differently?:

Wouldn't do much differently.
Post race
What limited your ability to perform faster:


Event comments:

Not a lot of experience but everything seemed to go smoothly.

Last updated: 2007-07-26 12:00 AM
00:39:14 | 2112 yards | 01m 52s / 100yards
Age Group: 50/77
Overall: 819/1823
Performance: Good
Suit: Wetsuit - Yes
Course: Russian River - Up and back. Water shallow at places. No current
Start type: Deep Water Plus: Shot
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Time: 04:07
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:29:11 | 56 miles | 16.06 mile/hr
Age Group: 72/77
Overall: 1223/1823
Performance: Good
Wind: Little
Course: This was a fun course....Flat for first 4 or 5 miles. Technical with scenic rollers from Mile 5 through 15. Easy grades until Canyon Rd. Small climb. Flat until Mile 41(ish). Chalk Hill only significant climb. Flat or down hill through rest of the ride.
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 06:56
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
02:56:46 | 13.1 miles | 13m 29s  min/mile
Age Group: 66/77
Overall: 1156/1823
Performance: Average
Course: Some rollers, good flats, and exposed to lots of sunlight
Keeping cool Average Drinking Just right
Post race
Weight change: %2%
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4