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Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville, California
United States
Vineman, Inc.
Total Time = 6h 48m 44s
Overall Rank = 1505/1733
Age Group = m 30-34
Age Group Rank = 217/240
Pre-race routine:

Got into Santa Rosa Friday night to athlete welcome with some of the pros. Lieto, Alexander, McGlone, and Bozzone. Got to the expo and registration early on Sat and met Geoff, Aaron, Dolores, Yanti, and Verna. Met everyone plus Brian, Todd, Liz, Stuart, Karen, Eric, and Bill for a great dinner.
Got up Sunday morning at 4:30 and left the hotel by 5:15 for Guernville. Got down and set up transition and waited for my family to show up. Forgot my tape for my gels in the car and had to walk back to get it.
Event warmup:

Jumped in the water and swam for a couple of minutes and floated waiting for the start
  • 43m 7s
  • 2112 yards
  • 02m 02s / 100 yards

started towards the back and to the outside. Water temp was perfect for the short sleeve wetsuit. Got into a good groove pretty quickly and was surprised to not be dropped by everyone within the 1st 100 yards. Kept up with guy and tried drafting off him but everytime I'd get close he start kicking like crazy so I thought whatever a hung off to the side of him. Had one guy backstroking that kept bumping into me on the way out. Made it to the turn around before the next wave caught up to me and at the same time I caught up to someone in the wave before me :) Got a bad leg cramp about 3/4 throught he swi but was able to kick it out without any help. Cruised into the finish tried to stand up but felt like a drunken sailor and it took me 3 attempts to get my feet under me.
What would you do differently?:

Nothing had a much better than expected swim
Transition 1
  • 04m 35s

Walked to my transition spot. most of the bikes on my rack were already gone so it was easy to find. Wetsuit came of easy. put socks and shoes on stuffed everything in the bag and tossed it over the fence. Saw Yanti on the way out of transition with her BT sign.
What would you do differently?:

clean my feet better before putting my socks on
  • 3h 27m 28s
  • 56 miles
  • 16.20 mile/hr

Having rode the course with Madkat (Karen) and Eric a month before made this a lot easier. Walked up the hill out of transition and then took it easy the 1st 5 miles to the turn on Sunset. Took a while to get the heart rate settled but finally did. Knew that most of the rollers on the front end would have a nice downhill on the other side. Took the 1st of the 2 climbs easy and remembered the cemetary was the end of it. Picked up the pace a little on the flat section before Chalk hill road. the climb on Chalk wasn't as bad as I remembered it and at the end thought "was that it?" Recovered on the downhill after and cruised into T2.
What would you do differently?:

nothing went the effort level I trained for and got off the bike feeling good
Transition 2
  • 03m 15s

Coming into transition saw Joey my trainer and Yanti cheering for me. :) Got to my rack and had almost no room to put my bike. Had to balance my bike while reaching dowm to get my shoe and then was able to rack the bike. Got shoes and helmet off and put the running shos on grabbed my hat with everything in it and took off.
What would you do differently?:

Get to T2 sooner so I could have room for my bike.
  • 2h 30m 17s
  • 13.1 miles
  • 11m 28s  min/mile

Started off too fast but the heart rate felt good and the course was still flat so I went with it. Saw Dolores at the mile 1 aid station and we talked a bit. Took a little something at every aid station Gatorade water cookies, fig newtons, bananas gels, cola. Hit a porta potty a mile 3 and felt a little better after that. Started off by running the hills until my heart rate would hit 180 then walk the rest and walked all the aid stations. I'm not usually very talkative but I started chating with anyone who would listen and it seemed to make the time pass a lot faster. There were a lot of 1st timers out there. Had a rock in my shoe but for some stupid reason waited until mile 9 to do something about it. Once I stopped to take it out I was bleeding a little. Pushed through the pain, walked the hills, ran as much of the downhills and flats that I could. Once I got back to the school I ran the entire way and made sure I was clear to get a good finishers photo.
What would you do differently?:

Get more run training in
more hill training
longer bricks
Post race
Warm down:

Grabbed some water, met up with Joey and my brother and sister, grabbed something to eat and relaxed with the other BT'ers, Todd and Verna waiting for everyone else to finish.

What limited your ability to perform faster:

My weight
Not enough run volume
Not enough hills

Event comments:

Excellent volunteers very well run race. Will do this one again
Perfect weather this year

Last updated: 2007-08-12 12:00 AM
00:43:07 | 2112 yards | 02m 02s / 100yards
Age Group: 214/240
Overall: 1474/1733
Performance: Good
Suit: Desoto Bibjohn
Course: Out and back in the Russian River
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 04:35
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike:
Getting up to speed:
03:27:28 | 56 miles | 16.20 mile/hr
Age Group: 232/240
Overall: 1532/1733
Performance: Good
Power-Tap #1: Duration: 3:28:15 (3:30:01) Work: 1940 kJ TSS: 318.3 (intensity factor 0.959) Norm Power: 196 VI: 1.26 Pw:HR: 6.63% Pa:HR: 3.85% Distance: 56.311 mi Min Max Avg Power: 0 710 156 watts Heart Rate: 110 186 148 bpm Cadence: 30 198 83 rpm Speed: 2.4 35 16.3 mph Pace 1:43 25:25 3:41 min/mi Hub Torque: 0 489 73 lb-in Crank Torque: 0 916 166 lb-in
Wind: Some
Course: Rolling hills through vineyards. 2 climbs 1 of them on chalk hill started in Guernville ending at Windsor high school
Road: Rough Dry Cadence: 83
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Average
02:30:17 | 13.1 miles | 11m 28s  min/mile
Age Group: 213/240
Overall: 1492/1733
Performance: Average
Course: Out and back course flat for 1.5 miles then rolling hills to the turn around
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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

2008-07-22 9:48 PM

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Subject: Vineman Ironman 70.3

2008-07-22 10:43 PM
in reply to: #1550938

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Extreme Veteran
Carpinteria, Ca.
Subject: RE: Vineman Ironman 70.3
Congrats, seems like you were right on with your pacing.

Funny how you can take a few thousand steps knowing you need to get the rock out, but still somehow not do it till too late, happens all the time.

2008-07-23 12:06 AM
in reply to: #1550938

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Subject: RE: Vineman Ironman 70.3
Very nice race! Sounds like you had a good time! Next year... new PR!
2008-07-23 12:17 AM
in reply to: #1550938

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Lafayette, CA
Subject: RE: Vineman Ironman 70.3

Great first race at this distance. You should be proud.  You've come a long way and you should take full credit for it!  Very well done.  The nice thing about a first race at a new distance is that you probably see 5 things that will cut time off of your race next time. ...and you will!


2008-07-23 1:11 AM
in reply to: #1550938

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Northridge, California
Subject: RE: Vineman Ironman 70.3
Congrats on the finish, Joe...sounds like you had a really positive experience! It really was great to meet you and spend a little time with you.

(Your rock story reminded me of something I'd forgotten: I got a teeny little pebble in my shoe during the turnaround loop at La Crema and was freaked for about four or five minutes by it. But did I stop for 30 seconds to get the thing out? No...just fretted until it moved to a place where I wasn't bothered by it anymore. Funny how we lose perspective in the middle of these things...)
2008-07-23 7:28 AM
in reply to: #1550938

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Subject: RE: Vineman Ironman 70.3
Solid performance. Just keep working on those bricks in training.

2008-07-23 4:51 PM
in reply to: #1550938

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Modesto, California
Subject: RE: Vineman Ironman 70.3
Good race Joe, you made it sound easy!Volunteering was fun, but I will be racing with you next year!
2008-07-23 6:00 PM
in reply to: #1550938

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Melon Presser
Subject: RE: Vineman Ironman 70.3
AWESOME JOB, Joe! It was so cool to meet you and then see you out everywhere on the course, rocking your BT colors. Congratulations!

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2008-07-23 7:23 PM
in reply to: #1550938

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San Francisco
Subject: RE: Vineman Ironman 70.3
Hey Joe, way to go!!  Sounds like you had fun, learned a lot, and will be that much better prepared for next time Laughing
2008-07-23 8:38 PM
in reply to: #1550938

Subject: ...
This user's post has been ignored.

Edited by mixie 2008-07-23 8:45 PM
2008-07-23 9:06 PM
in reply to: #1550938

Fort Worth, Texas
Subject: RE: Vineman Ironman 70.3
Great job! Sounds like it was a hilly course, but overall a great experience for your first HIM.

2008-07-23 9:55 PM
in reply to: #1550938

Durham, CA
Subject: RE: Vineman Ironman 70.3

Hey Joe,

Great race report, and great job on your first HIM.  Sounds you enjoyed the experiance, and that is what is REALLY important.


2008-07-23 10:33 PM
in reply to: #1550938

Extreme Veteran
Subject: RE: Vineman Ironman 70.3

I liked your race was so great to meet you. You were smiling every time I saw you.  Thank you for that - Congratulations!!

2008-07-24 12:07 AM
in reply to: #1550938


Orinda, CA
Subject: RE: Vineman Ironman 70.3

Great race Joe!  It was also great meeting you and the others!  I enjoyed reading your write up and congratulate you and this accomplishment ... I am sure this is only the first of many 70.3 races for you.






2008-07-25 11:49 AM
in reply to: #1550938

Bay Area, CA
Subject: RE: Vineman Ironman 70.3

Sounds like you had a great 1/2 iron!  Congrats!

As far as the rock - sounds like "racing stupidity" - you're racing so you don't take the time to fix the problem.  Reminds me of one of the Tri-for-Reals where my wheel was rubbing the brake and I KNEW it and didn't stop and reseat the wheel for like 5 miles.  Stupid. 

2008-07-25 1:01 PM
in reply to: #1550938

Subject: RE: Vineman Ironman 70.3
Congrats on your race!  I think I saw you out there and tried to yell "go BT!"...but I think it sounded more like "Goorbttt." .

2008-07-25 1:37 PM
in reply to: #1550938

Subject: RE: Vineman Ironman 70.3
Great job, Joe!

Now, are you gonna join us for CA 70.3 next year?
2008-07-28 10:06 PM
in reply to: #1550938

Subject: RE: Vineman Ironman 70.3
Joe, from Bowler to Vineman!!!  You have come a long way and done an awesome job!  What a fantastic race, and enjoyable race report.  Wooohoo!!!
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