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Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
55F / 13C
Sunny
Total Time = 5h 01m 58s
Overall Rank = 197/2286
Age Group = 35-37
Age Group Rank = 44/330
Pre-race routine:

Kim and I went through the usual routine of waking at 4:00 and eating a bagel and banana but since our waves didn't start till around 8:00 we went back to sleep. After dressing and getting our stuff together we tossed the bikes in the car and drove out to the race start. Unfortunately, by this time the fog had lifted and was already bright and sunny. This isn't a sign of good things to come.
Event warmup:

I racked my bike and put my wetsuit on and walked down to the swim start before Kim took off. Her wave was at 7:50 and my wave was 8 minutes later. I wished her a good race and watched her wave take off. Ours was the next wave and I swam around a little and lined up.
Swim
  • 36m 30s
  • 2112 yards
  • 01m 44s / 100 yards
Comments:

Luckily this was a river swim and I couldn't go off coarse too bad. As a matter of fact I actually had fun on this swim. At the turnaround point I did stand up and run for a bit just for a change.
What would you do differently?:

Not much besides the usual of sighting better and learning to swim.
Transition 1
  • 03m 45s
Comments:

I'm always happy going into T1. No problems with the wetsuit and stuffed it into the transition bag. Grabbed the bike and ran out to the mount line. I just ran up the hill since people were jammed up at the bottom of the hill trying to mount.
What would you do differently?:

Smooth transition.
Bike
  • 2h 33m 6s
  • 56 miles
  • 21.95 mile/hr
Comments:

My goal for this race was to stay in zone three (240-280 watts). I started the bike leg pretty hard because of the rolling hills and couldn't find a rhythm. I averaged 310 watts to the first aide station and I knew this was going to bite me later and tried to tone it down for the rest of the ride. I only had one minor problem throwing my chain at the top of one of one hill due to some aggressive shifting. When I rolled into transition I had my average power down to 280 watts. My nutrition and hydration were on track and was feeling great.
What would you do differently?:

Dial it down on the bike coming out of T1.
Transition 2
  • 01m 53s
Comments:

Ran with the bike and racked it with no problems. Swapped shoes and took off.
What would you do differently?:

Nothing
Run
  • 1h 47m 12s
  • 13.1 miles
  • 08m 11s  min/mile
Comments:

Ok, now the problems. I wanted to pace this run at a 7:20 mile. The first few miles went by and noticed that I seemed to be struggling holding pace. I don't usually mind the heat but it was hot (95 degrees). Some of the course was shaded with trees which was nice but the hills didn't help either. By the time I got to the turnaround at the winery I was feeling spent. I just tried to hold together what ever I could and managed to hobble from aide station to aide station. I saw Kim go by 2 miles out and wished her well.
What would you do differently?:

See what to do differently on bike.
Post race
Warm down:

Took the school bus back to the river and picked up the car.

What limited your ability to perform faster:

Better pacing on the bike to follow up for strong run.

Event comments:

My goal was to go under 5:00 hours at this race. Disappointed on how absolutely terrible I felt on the run. I really learned how to respect the run in these conditions and hilly route. Overall, the race was educational and the volunteers did a great job. Time to move on and get ready for IMAZ!


Profile Album


Last updated: 2008-11-11 12:00 AM
Swimming
00:36:30 | 2112 yards | 01m 44s / 100yards
Age Group: 0/330
Overall: 0/2286
Performance: Good
Suit: 2XU Wetsuit
Course: River loop
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 03:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:33:06 | 56 miles | 21.95 mile/hr
Age Group: 0/330
Overall: 0/2286
Performance: Good
Wind: Some
Course: Great route around wine country.
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Too hard Drinks: Just right
T2
Time: 01:53
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:47:12 | 13.1 miles | 08m 11s  min/mile
Age Group: 0/330
Overall: 0/2286
Performance: Bad
Course: Out and back to Le Crema Winery. Very cool.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 4

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2009-07-21 1:21 AM

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Regular
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Tempe
Subject: Vineman Ironman 70.3


2009-07-21 11:50 AM
in reply to: #2297880

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Elite
2645
200050010025
Phoenix, AZ
Subject: RE: Vineman Ironman 70.3
Great race, Dean. Sorry about the run, but you really nailed that bike leg. Congrats!
2009-07-21 1:17 PM
in reply to: #2297880

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Expert
1028
100025
Chandler, AZ
Subject: RE: Vineman Ironman 70.3
Solid Race Dean. Even with your tough run, you had a great day out there. You are going to have a strong race at IMAZ.
2009-07-21 1:40 PM
in reply to: #2297880

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Champion
7546
5000200050025
Santa Cruz, California
Subject: RE: Vineman Ironman 70.3

great job on the race! was a spectator - my dd was racing in the 25-29 year olds...I'm amazed at how fast you guys were running in the heat! great job! way to hang tough - not an easy run course! ....will post lots of pics from the race soon....maybe you will find yourself in some - so make sure to come take a look!

2009-07-21 3:16 PM
in reply to: #2297880

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Master
1696
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Surprise, Arizona
Subject: RE: Vineman Ironman 70.3

That had to be a tough run, Dean.  You still had a fantastic race!

2009-07-21 4:16 PM
in reply to: #2297880

Expert
911
500100100100100
Somewhere over there in Az
Subject: RE: Vineman Ironman 70.3

Great race Dean, its nice to learn something from a race...



2009-07-21 8:37 PM
in reply to: #2297880

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Master
1662
10005001002525
Flagstaff and Phoenix, AZ
Subject: RE: Vineman Ironman 70.3
Great race! Your "failed" run pace would be a supersonic sprint for me. Great job. You will do well at IMAZ!
2009-07-24 11:20 AM
in reply to: #2297880

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Expert
819
500100100100
Phoenix, AZ
Subject: RE: Vineman Ironman 70.3

Great Race Dean. Having fun on the swim, imagine that! I'm sorry you missed your goal, but you were really close, and I have no doubt you'll be under that 5 hour mark at the next half that you do. As usual you had amazing bike and run speed!

2009-07-28 10:15 PM
in reply to: #2297880

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Extreme Veteran
435
10010010010025
Phoenix, AZ
Subject: RE: Vineman Ironman 70.3

Looks like a solid race Dean! You'll get under five hours soon, keep it up!

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