Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
90F / 32C
Total Time = 6h 10m 14s
Overall Rank = 1010/2286
Age Group = M25-29
Age Group Rank = 95/142
Pre-race routine:

This was my first HIM so I don't have much of a routine yet. Got up at 4:10 and got ready. Had a banana, Cliff bar and a Red Bull energy shot for breakfast. After that I started to sip on some HEED until that was gone. Left the hotel with my wife around 4:55. Got to transition early and got a good spot. Hit the porta-potties twice than watched the pros take off. After watching them hammer in the swim, made the last touch ups to T1 and got my wetsuit on. Wife took some pics and I got in the water for my 7:26 start.
Event warmup:

Not to much here. Stretched a little bit and basically winged it!
  • 33h 30m
  • 2112 yards
  • 1h 35m 10s / 100 yards

Started out mid pack and got caught up in the fighting for position. After about 200 meters things began to clear up and I got in a good rhythm. Before the first turn around I started to run into the group before me so I had to start swimming around them. Along the course there were some parts of the river where you could stand but I found when I did, it was actually slower so I stuck to swimming.
What would you do differently?:

Not much. Maybe start towards the front of the group so I don't have to deal with the slower swimmers.
Transition 1
  • 02m 43s

I felt I got through T1 pretty fast. No socks for the bike so things went relatively fast. The only negative was T1 was set up on the beach so there was a lot of rocks and mud.
What would you do differently?:

Nothing as of right now.
  • 2h 59m 4s
  • 56 miles
  • 18.76 mile/hr

One of the best rides I have ever had on a bike. I felt good the whole ride. The hills were tough but I got through them with out too much trouble. At mile 7 I hit a pot hole and lost one bottle of water, a bottle of perpetum and all of my salt tabs. I believe that really hurt me later on in the run. I took water and Gator aid at all of the aid stations so that really helped. At the end of the ride I dismounted with my shoes still in the pedals which worked out great for me (first time in a race).
What would you do differently?:

Not run into pot holes and lose all my nutrition!
Transition 2
  • 03m 43s

Took a little more time than I wanted because I had trouble getting my socks on. After I got bike gear on I put on my Fuel Belt and was off to the races... or cramp city!
What would you do differently?:

Be more fluid.
  • 2h 31m 13s
  • 13.1 miles
  • 11m 32s  min/mile

After the first 2/3's of the race I had high hopes going into the run. I set a 6 hour goal before the race started so when I saw that I could kill my goal I was pumped! But how fast things change... After only half of a mile into the run I started to cramp and they didn't stop till well after the race was over. I tried everything. Gator aid. Gu. Water. Coke. Nothing worked. When I went to get my S! Caps I found that they were smashed to powder in my race belt. It was devastating to find them that way as they were my last hope. So the 8:30-9:00 mile pace that I had hoped for turned into running till I began to cramp and walking them out. It was really hot and with the addition of the hills it made for a really long 13 miles. I would have to say that this run was really good learning experience.
What would you do differently?:

Everything. Hydrate better and make sure to take my salt tabs!
Post race
Warm down:

Crossed to line close to my goal of 6 hours so I was pretty happy. My wife was volunteering at the finish line so it was nice to get my medal and a kiss from a beautiful woman at the same time! Drank some water and tried to eat but none of the food looked to appetizing so I didn't eat to we left and had dinner. Overall I am stoked to be half of an Ironman now. Hopefully I can find the time in the not so distant future to train for a full!

What limited your ability to perform faster:

Nutrition and lack of eperience.

Event comments:

Vineman 70.3 was a a perfect race for a first timer. The volunteers were amazing! Thank you so much for all of the hard work that you all put in! I would definitely recommend this race to anyone wanting to do a kick ass event!

Last updated: 2008-11-06 12:00 AM
33:30:00 | 2112 yards | 1h 35m 10s / 100yards
Age Group: 0/142
Overall: 0/2286
Performance: Good
Suit: Blue Seventy Reaction
Course: Rectangle out and back in the Russian River.
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
Time: 02:43
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:59:04 | 56 miles | 18.76 mile/hr
Age Group: 0/142
Overall: 0/2286
Performance: Average
Wind: Little
Course: Amazing ride through back roads in Wine country. The course was some what hilly (at least for a flat lander like me).
Road: Rough Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Not enough
Time: 03:43
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Bad
02:31:13 | 13.1 miles | 11m 32s  min/mile
Age Group: 0/142
Overall: 0/2286
Performance: Bad
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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] 5