Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
95F / 35C
Total Time = 6h 45m 49s
Overall Rank = 1387/2286
Age Group = 35-39
Age Group Rank = 226/330
Pre-race routine:

Breakfast of Oatmeal,water, and Gatorade. Packed up the stuff and drove out to the swim start. Set-up my stuff and then waited for my wave 12 start.
Event warmup:

Nothing special walked around a bit and watched my uncle, then my wife, and then my dad start.
  • 36m 24s
  • 2112 yards
  • 01m 43s / 100 yards

Swim + T1 times were together in results, so this is from my watch. This was a much better swim, no breathing issues or anything else. Much better from my last swim and right on my training pace for this distance. First HIM and only my second triathlon, not bad.
What would you do differently?:

Cut the weight down so the wetsuit isn't so tight. Work more on sighting.
Transition 1
  • 05m 32s

Felt good out of the water and actually ran up to T1. Got the wetsuit off with little problem and got everything on quickly except for the socks and shoes. I spent extra time getting the dirt and rocks off of the feet to avoid issues later in the day.
What would you do differently?:

More transition practice and spray on sunblock. A second towel an maybe a water bottle to clean the feet quicker.
  • 3h 12m 12s
  • 56 miles
  • 17.48 mile/hr

Got up the little hill out of T1 easy enough, that was a small concern that I had. Once out on the roads I couldn't get up to speed while keeping the HR/effort down. I finally realized my front brake was rubbing after 4 miles, adjusted it and things started moving faster and easier. Shortly after this my hamstrings started getting tight, not sure why. I havent had any issues with them, even when slightly dehydrated. This kept the pace slower than I wanted, but good otherwise. I had to stand on most of the hills to keep them happy, but that effort didn't change my pacing. I could have gone harder though.
What would you do differently?:

Check my brakes after I rack. I did this for my wifes bike, but failed to do so for my own. I also need to figure out the hamstring issue.
Transition 2
  • 05m 13s

Changed socks and took my time. My hamstring cramped a bit when dismounting.
What would you do differently?:

More sunblock on a day like this. A little stretching might have helped.
  • 2h 46m 28s
  • 13.1 miles
  • 12m 43s  min/mile

First 1/3 wasn't too bad. In the first mile I tried to stretch the quads and the hamstrings cramped. Lossend the trishort a bit on the legs and things started to improve. To small maybe? Walked the aid stations and got gatorade, water and ice at each one. Took in 6 enduralytes over the entire run, more would have been better I think. Feet were bothering me some the first half, then really the second. New shoes are probably needed. First run over 12 miles, ever. Not too bad.
What would you do differently?:

More long runs and less weight. More sunblock and fluids.
Post race
Warm down:

Crossed finish line and dumped a water bottle on myself than drank one down. Met up with the family and then left. Damn hot out there and not enough shade near the finish. Food was a bit picked over, but didnt really have the desire for food anyways.

What limited your ability to perform faster:

Heat and my weight. Undertrained and overweight, need to work on that

Event comments:

Great volunteers! Scenery and route were great. Could use some more shade post race.

Last updated: 2009-01-13 12:00 AM
00:36:24 | 2112 yards | 01m 43s / 100yards
Age Group: 0/330
Overall: 0/2286
Performance: Good
Suit: Sleevless
Start type: Plus:
Water temp: 76F / 24C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 05:32
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:12:12 | 56 miles | 17.48 mile/hr
Age Group: 0/330
Overall: 1359/2286
Performance: Average
Wind: Some
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 05:13
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
02:46:28 | 13.1 miles | 12m 43s  min/mile
Age Group: 0/330
Overall: 1505/2286
Performance: Below average
Course: Hot, hilly and exposed. Great volenteers!
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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