Vineman - Triathlon1/2 Ironman

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Sonoma County, California
United States
92F / 33C
Total Time = 6h 49m 6s
Overall Rank = 1418/2286
Age Group = 35-39
Age Group Rank = 231/330
Pre-race routine:

Tried to stay on CST timezone for the most part and it worked. Went to sleep at 6:00 p.m. and awoke at midnight..fell back asleep until 4 a.m. First great night of sleep before a race and didn't really have any of that nervous energy keeping me awake. Drove to the start and parked in a field 3/4 mile away. Didn't have the comfort of the cottage but did enjoy A/C and TV from my humble abode.
Event warmup:

Walked the bike to T1 setup then walked to the cottages to meet the Murphy's and make as much noise as humanly possible to wake the worked. Dropped off the tribag and walked to the start with the Murphy's discussing the stylings of Kriss Kross.
  • 45m
  • 1920 meters
  • 02m 20s / 100 meters

Felt the current in my arms about 500 or so into the wasn't noticeable except for the early fatigue attributed to the current. After the turn the stroke felt effortless. Very comfortable swim.
What would you do differently?:

Swim in the middle of the river to take better advantage of the current. I was too close to the shore on the return which negated the use of the current.
Transition 1
  • 00m

T1 had a big hill at the base so after a few conversations with a couple of Vineman vets around T1 I opted to run the bike up the hill prior to performing the flying mount.
What would you do differently?:

Nothing at this point since it was my first HIM. T1 time wasn't too big of a concern.
  • 3h 03m
  • 56 miles
  • 18.36 mile/hr

Felt strong after the swim for the first 5 Miles (flat) was hitting 20 with relative ease. Turned into the first hill and noticed my speed slipped a bit to 6mph. Rolling hills with some steeper than expected. Saw a fire engine with a crane holding a huge tree above the route which evidently fell earlier in the day. Heard there was one serious injury and a few broken collarbones. At mile 20 it turned relatively flat and I enjoyed the scenery as often as I could remember to look around. I wanted to maintain a low effort and save myself for the run but found myself racing the course instead. The whole course was ascending until mile 45 even when it seemed flat. As Chalk Hill approached I was back and fourth with a good group. I found myself pretty comfortable ascending the hills and thought Chalk Hill wasn't that bad until the guy next to me said we "haven't hit it yet". Well when I drove the hill I really didn't see it but believe me it's there. I went across the bridge and started up at a 10 mph pace which slowed to 6 or 7 then the false flat. At that point the road turned and then there was the Chalk Hill. I stood up and felt comfortable with a higher cadence and gaining some speed. It seemed like forever but I was passing people. I hit the top and it felt like Loving hill the first time you try it after a long winter off. I made it but it took its toll on my legs. The descent was fast, technical and fun.
What would you do differently?:

A few longer rides, probably should have tackled Muenster one more time.
Transition 2
  • 05m

Tried to hydrate on the bike since I noticed I was sweating around mile 30 which I hadn't planned on. The Dallas heat was going to make this easy since it was suppose in the 80s. It hit 95 since there wasn't a marine layer that morning. I had to use the facilities since I drank so much on the bike (which I rarely do) which I thought was a good sign.
What would you do differently?:

Salt tablets? better shape? Overall, I was happy with my bike fitness for my first. I underestimated the "Rolling Hills" at the beginning.
  • 2h 54m
  • 13.1 miles
  • 13m 17s  min/mile

Not enough fluids I guess. There was really no shade on the course and I shouldn't have worn my flats. My feet were burning on the run since the concrete was so hot..even with the socks. I did see a Bobcat/mountain lion of somesort cross the road at mile 8. Pretty scary thinking back on it since it was as large as a german shepard. Not sure if there would've been anything I could do if it stopped since I wasn't about/able to run anywhere.
Post race
Warm down:

Finished and turned in my bike to tribike transport, hung out with the group for a bit then jumped on the school bus to drive 18 miles back to the start to get the car...just what the legs needed...a cramped bus seat for 45 min.

What limited your ability to perform faster:

Running endurance. Hill training.

Event comments:

Fantastic course. Scenic views and tons of great staff. Plenty of aid stations and would highly advise everyone to sign up next year.

Last updated: 2009-01-03 12:00 AM
00:45:00 | 1920 meters | 02m 20s / 100meters
Age Group: 0/330
Overall: 0/2286
Performance: Good
Suit: 2XU with sleeves
Course: Out and back along the Russian River.
Start type: Deep Water Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Good Navigation: Average
Rounding: Good
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:03:00 | 56 miles | 18.36 mile/hr
Age Group: 0/330
Overall: 0/2286
Performance: Good
Wind: Some
Course: Point to point with hills from 5 to 20 then chalk hill at mile 45 with a decent to the finish.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 05:00
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:54:00 | 13.1 miles | 13m 17s  min/mile
Age Group: 0/330
Overall: 0/2286
Performance: Bad
Course: Hills, hills, and more hills. I didn't feel right until mile 3 at which point the legs started to come around...which didn't last long. Birdie flew by me at 1.5 when I was struggling. I hit a big hill at mile 5 and saw Todd returning and new that it was going to be tough. I hit the turnaround at Le Creme. Then I was told I had to run around the Lakes. That's plural! Two freaking lakes and a dusty trail around it. So I grabbed everything I could hold and tried to hydrate as I strolled through the winery. I completed the tour and walked under the misters and got my head right for the last half of the run. As I got to mile 7.6 the cramps started. They were the same cramps that I only experienced once before..funny enough during the village softball tourney in 100 degree heat during the 6th game of the day. I was toast and I knew it. I tried to run and only got .1 miles before they tightened up again. Tried it 2 more times same result. Downed 3 gatorades and 2 waters at mile 8 and walked for 10 min hoping it would absorb. Tried to run again and only made it a half mile. So from mile 9 it was a slow walk/jog/stretching journey over and over again. I knew that pushing the run would only make the cramps worse so I focused on survival and finishing on my feet.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %sure
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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