Vineman - TriathlonFull Ironman


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Santa Rosa, California
United States
98F / 37C
Sunny
Total Time = 15h 55m 30s
Overall Rank = 75/87
Age Group = 35-39
Age Group Rank = 20/22
Pre-race routine:

Eat a reasonable breakfast at 4; have 1 gel 15 minutes before the swim.
Swim
  • 1h 30m 21s
  • 4224 yards
  • 02m 08s / 100 yards
Comments:

my swim was, for me, relatively awesome. beautiful river, beautiful temps. For the first time in a race I found myself enjoying the swim.
What would you do differently?:

Not freak about the swim - it's an easy, fun swim.
Transition 1
  • 12m 17s
Comments:

slow transition - the changing tent was at one end of the transition area. I took my time.
What would you do differently?:

perhaps move a little faster.
Bike
  • 7h 55m 38s
  • 112 miles
  • 14.13 mile/hr
Comments:

Difficult bike course. It felt like a survival course by the end of the bike.

I packed for 1 e-cap on the hour, gels every 30 minutes. I left a cherry coke and a sandwich in my special needs, which was a welcome change from the gels. I felt bloated and gross about 1/2 way into the bike, due to the heat.

I nearly spewed coming up chalk hill the 2nd time, my stomach really didn't care for the effort I had to put in.

I'm pretty sure I have a faster bike time in me, this day wasn't it.
What would you do differently?:

Do more hill training. Also, pack a cooler for the special needs (bike) -would have made my drink nice and cold.

Not sure about the nutritional strategy - it got old after awhile, but it worked. Mostly.
Transition 2
  • 10m 59s
Comments:

I walked into transition, I took my time going from bike to run. It was hot.
Run
  • 6h 06m 14s
  • 26.2 miles
  • 13m 59s  min/mile
Comments:

Made a fatal error leaving transition and put ice under my hat; went into thermal shock within 5 minutes (felt dizzy, short of breath, genuinely panicked). It took 1 loop of walking the run course before I felt recovered from this experience.

2nd and 3rd loops were much better - 3rd loop was in the dark, it was nice and cool. I am really glad I packed a flask of hammer gel in T2 (special needs), clif shot was not working well for me.

I am also really glad I packed my headlamp in T2 (special needs), I needed it for the 3rd loop!

I found a nutritional strategy for the run by the 2nd loop and stuck with it (hammer gel, e-cap, coke and water). With this strategy, I felt like I could have kept going after the run was over.
What would you do differently?:

Not put ice under my hat ever again.
Post race
Warm down:

I did not want to sit down, because i knew I would not want to get up. I didn't really start to settle until we got back to the hotel.

I took an ice bath, followed with a warm shower. I think this helped my recovery.

What limited your ability to perform faster:

heat

Event comments:

Vineman had small t-shirts available when I finished. That's better than any 70.3 I've done.

For a "C student" race, this is a pretty great race. The venue is extraordinary. The weather was uncalled for.




Last updated: 2008-07-30 12:00 AM
Swimming
01:30:21 | 4224 yards | 02m 08s / 100yards
Age Group: 0/22
Overall: 0/87
Performance: Good
Suit: sleeveless orca (borrowed from Debi)
Course: Russian River, Dammed river
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Good
T1
Time: 12:17
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
07:55:38 | 112 miles | 14.13 mile/hr
Age Group: 0/22
Overall: 0/87
Performance: Below average
Wind: Headwind
Course: hilly course through rolling vineyards, a few serious inclines. Felt like we had headwinds going all the way around the loop.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Not enough
T2
Time: 10:59
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
06:06:14 | 26.2 miles | 13m 59s  min/mile
Age Group: 0/22
Overall: 0/87
Performance: Below average
Course: Rolling hills with some big hills in between; 3 loop run with aid stations every mile.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
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] 4