Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
96F / 36C
Total Time = 5h 26m 47s
Overall Rank = 435/2286
Age Group = M45-49
Age Group Rank = 35/219
Pre-race routine:

Last start (8:30 am), so got to race about 6:30 am and had a lot of time to chill.
Event warmup:

Swam for 3-4 minutes just prior to start
  • 35m
  • 2112 yards
  • 01m 40s / 100 yards

Decent swim...nothing special. Very pretty course.
Transition 1
  • 02m 47s

All the way at one end. Lined up behind people running slowly or walking out of the swim.
  • 2h 42m 15s
  • 56 miles
  • 20.71 mile/hr

Was on goal pace, though it felt harder than it should.
Transition 2
  • 02m 45s

Solid. Huge area, thus the time. I was not slow.
  • 2h 04m
  • 13.1 miles
  • 09m 28s  min/mile

Pace just way slow. RPE and HR were about where expected.
What would you do differently?:

Not sure there was much I could do.
Post race
Warm down:

Had to keep moving to keep calves from cramping. Walked for 25 min. before turning in bike and boggying for the hotel/airport.

Event comments:

Missed my goal by 18 min. due to the bad run. I was on pace until I got to the run. Not sure I could have done much other than train in the extreme heat more.

Last updated: 2008-10-12 12:00 AM
00:35:00 | 2112 yards | 01m 40s / 100yards
Age Group: 0/219
Overall: 481/2286
Performance: Average
Suit: Sleeveless
Course: Up and back i Russian River. Very pretty.
Start type: Deep Water Plus:
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 02:47
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:42:15 | 56 miles | 20.71 mile/hr
Age Group: 0/219
Overall: 410/2286
Performance: Average
Wind: Little
Course: Beautiful loop course. They had the tree out of the way before I got there,
Road: Rough Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:45
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:04:00 | 13.1 miles | 09m 28s  min/mile
Age Group: 0/219
Overall: 638/2286
Performance: Bad
Course: Rolly out and back. It was crazy hot on the course once we got there, since we were the last start.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
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