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Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
65F / 18C
Overcast
Total Time = 4h 17m 40s
Overall Rank = 27/2094
Age Group = M40-44
Age Group Rank = 2/317
Pre-race routine:

"If you have the hubris to book the hotel room at the race venue months before actually qualifying for the race, you better deliver."

That was that little nagging thing haunting the back of my mind over the last few months. Vineman 70.3 was to be my qualifying race for the new World Championship in Vegas and being a later season qualoifier, I wanted to make sure we had a room at the Lake Las Vegas host hotel as it was convenient and also accepted pets. We would be traveling with our dogs and the "plan" was do the race Sept 11th and then travel to Cambria, CA where we had rented a house on the coast for a weeks vacation. I am not the superstitous type, but it did feel a bit like tempting fate..and not in a good way. There are many things on race day you can't control. There is one thing, however, you can. Preperation.

My season this year has been in a word exceptional. My results have never been better and my times across the board have been improving. My coach, Nick Goodman of DURAPULSE Performance Co. has provided me with a training protocol which has applied the perfect balance of stress, recovery, intensity, and volume and leading into this race I have felt fantastic. No little aches and pains, no overwhelming fatigue, just a sense of confidence of being able to properly execute even the most challenging training days. Nick and I met the day before we left and I think we both knew Sunday could be something special. I told him I had never felt so well prepared for a race...ever. I wanted to try and win the AG.

We flew up to Oakland Friday morning and stayed with my Aunt and Uncle in their lovely home in Santa Rosa, just a few miles from the finsish, expo, and T2. I had done this race back in 2008 and had ridden on the bike course and run the run course again in 2009 when we stopped by on our summer vacation, so I was very familiar with the race. I used Tri Team Transport to deliver my bike and gear to Windsor and want to give them a big shout out of thanks, they were awesome, highly recomended.

Firday afternoon we headed over to the Russian River and I did a short swim in my amazing ZOOT Prophet wet suit to see what the temperature felt like and more improtantly where the shallow spots were. The river was comfortable, a little warm, and there were a lot of shallow parts which I wanted to avoid race morning. I felt great in the water and knowing how fast this swim can be, I was hoping for good things on Sunday in the water after a dissapointing swim at Deuce Man Half last month. On the way home, we also drove on West Rd. and Chalk Hill to see what the surface conditions were like as it can be a little rough.

Saturday I just went for a short ride and run early in the morning. I had recenntly purchased a visor for my LG aero helmet and wanted to see how it worked, especially in dark, overcast conditions. It was great but there was a lot of mist in the air from the marine layer fog and the visor became opaque when wet, so I had to push it up so I could see. I made a mental note of that. Otherwise, it was an easy day of registration, packet pick up, and setting up my T2. I scored an end spot of my rack and only had to leave my shoes, gel flask, visor, and sunglasse on the ground under a towel.
Event warmup:

Sunday morning arrived and we headed out to the swim start in Geyserville, about a 25min drive. My wave start was at 7:02, the second wave of my AG 6min behind the first, so I knew it would be a challenge early to gauge where I was in relation to the field, but Jamie would be able to try an update me later on the bike. Transition at Vineman is very gig and very long. I knew the run out would be far and that the short, steep hill at the mount line would be carnage, so I was hoping for a good rack spot and would leave my shoes clipped into the pedals so I could not only run the length of T1 but also run up the hill away from the mount line crashes, of which there were many, I was told later.

I found my wave's rack and there was a ton of empty spots right at the swim exit. Score! I literally only had to run up from the beach and my bike would be right there and the carpet stretched to the run out. Perfect. We watched the pro sarts at 6:30 and then it was time to squeeze intot he Prophet and get this show on the road.
Swim
  • 27m 44s
  • 2112 yards
  • 01m 19s / 100 yards
Comments:

I lined up on the far inside left as the river bends that way and it would be the deepest part. I swam hard for the first min or so and found open water and clear sigthing. There were a few AG men to my right and eventually we all cam together on the bouy line heading up river. i knew there was a current we were going against so I made sure to swim hard early and would get a boost on the way back. One guy slotted ahead of me from my wave and I tried to overtake him a few times but he was going great so I dropped back on to his feet and had a great draft working into the current. It was ideal.

As we approached the turn I could see people standing up in the river. I knew it would be almost too shallow to swim up here and I waited until my draft buddy stood up fisrt. He did and we both began to run a few steps and then dolphin dive. We did this for a good min. at least, the water was so shallow. Eventually we were able to get back to swimming and we swam side by side the whole way back. We hit the finish together and I looked down at my watch to see a 27:xx and it was a great feeling and new PR.
What would you do differently?:

Nothing.
Transition 1
  • 01m 53s
Comments:

Between a good transition strategy and a prime rack spot, I had the fastest T1 in the AG by 13 seconds. My wet suit came off easily and I had my race belt and helmet on and I was off runing with the bike. Being in bare feet I was passing people from the 3 early waves along the way out and ran right past that mount line and up the hill. Jamie and our friends were there on the hill and i gave her a thumbs up and said I had a great swim. At the top of the rise, I was easily able to get on the bike, into the shoes, and up to speed.
What would you do differently?:

Nothing.
Bike
  • 2h 18m 46s
  • 56 miles
  • 24.21 mile/hr
Comments:

I started the ride feeling like magic. I was flying and it felt effortless. Of course it did, it was 30 degrees cooler then I have been training in for months. My HR was around 152, which I knew this early and in these temps was a bit too high but I also knew that if I wanted to compete for the AG win I would have to use my bike strength and feel confident my run would still be there. I flet very comfortable and the Ridley Dean was sucking up the road ahead. I had a bottle of water on the frame and an aero Fuel Box on the top tube with about 5 gels and half a Cliff Bar. I grabbed a Gatorade at the first aid station and that would be the only hydration I would use, it was too cool to drink more. I did eat the bar and had about 4 of the gels.

Around mile 25 it started to mist and I had to move the visor up out of the way to see. Just nefore the timing mat at the far end of the course I passed my friend and amazing AG'er Beth Walsh and gave her a quick howdy. I would later see her husband James on the run course on his way to an AG win and 2nd overall amatuer position. That's one fast and awesome couple! I wish there was more to say but the rest of the ride was very uneventful, whcih is a good thing. the rain came and went a few times and the roads got a little slick, but otherwise no drama. I eventually brought my HR down into the high 140 range and attacked all the climbs including Chalk Hill. At mile 50 on Shilo Rd. I passed Jamie who was able to update me that I was 13th out of the water but there were no posted bike updates yet. But I hadn't passed any men in my AG for at least 5+ miles and that was a guy I had started 6min behind, so I knew I was up there somewhere. 1st in the AG and 16th OA including the pro's, I couldn't complain about that...but could I run?
What would you do differently?:

Nothing.
Transition 2
  • 02m 24s
Comments:

It was a fairly long run from the dismount line in the parking lot on the side of the school into the center courtyard where T2 was set up. Once I arrived at my stuff, it was rack, socks, slip on the ZOOT Ultra Speeds, which are like slippers they go on so fast, grab my visor, gel flask and sun glasses and start running. I had the 12th fastest T2 in the AG, likely as I did feel the need to wear socks and sat down to put them on.
What would you do differently?:

Nothing.
Run
  • 1h 26m 53s
  • 13.1 miles
  • 06m 38s  min/mile
Comments:

The run. Although I have had two decent Olympic run splits this year, my half up in Show Low wasn't too great and last year I was not happy with any of my run efforts culminating in my wounded limp in Kona. I really felt like my run fitness was much better this year, Deuces not withstanding as it's at elevation and I never perfrom as well at alititude. Instead of RPE or HR, this time I made the goal of running to average pace, something I have never done before. Suprising as it's the perfect way to feed my OCD. I can just stare at the number and adjust effort accordingly to keep the number pegged. And that number goal was 6:30/mile pace and a 1:25 run split.

I ran the first mile and settled into a good stride. Afetr the first aid station, I checked the pace for the first time and was pleased to see 6:30 on the nose. The course is really nice, with a lot of varied, rolling roads through the vineyards. I felt so great for the first 6 miles, it was almost effortless to sit on my goal pace but I knew coming back it would get a lot harder. After looping through the winery, I passed my 7 and started to not feel as great. My pace began to creep up to 6:35 and I really began to dig a little deeper. I tried to run strong uphills and get some recovery coming down. I also began to hit a little bit of the cola.

As I came back up Star Rd., I knew the end was almost there and at mile 11.5 or so, there was Jamie on the side of the road. She told me I was in 2nd, that first was 4min ahead (!) and that 3rd was running a 6:13 pace. Thatw as all I needed to hear and I really tried to pick it up. The watch was reading 6:39 and I fought through the last mile and a half to bring it back the other way. It was a huge motivator to see that number start ticking back down and knowing I had such a strong runner coming up from behind. And then there it was. I broke the tape, nice little touch they had a tape I haven't seen one at a WTC race since IMAZ 2007, and felt a great sense of relief and accomplishment and a new run and Half IM PR overall time.
What would you do differently?:

Nothing.
Post race
Warm down:

As I walked over to get something to drink, I was approached by a local reporter for the Press Democrat, the publication my Uncle worked as a copy editor for years for! I pointed him out in the crowd to the reporter who knew him, too funny..although I didn't make the morning edition. :). Turns out I got my ass handed to me by Chris Hauth, so I was beaten solidly by an ex Olympic swimmer and pro triathlete so I was severely out classed there I made my way out, Jamie was back and was able to celebrate with my loved ones...and look at my wife and tell her I was glad we made that hotel reservation after all.

What limited your ability to perform faster:

Nothing, it was a perfect day.




Last updated: 2010-11-01 12:00 AM
Swimming
00:27:44 | 2112 yards | 01m 19s / 100yards
Age Group: 13/317
Overall: 89/2094
Performance: Good
Suit: ZOOT Prophet
Course: Out and back in the Russian River.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:18:46 | 56 miles | 24.21 mile/hr
Age Group: 1/317
Overall: 16/2094
Performance: Good
Average HR 149.
Wind: Little
Course:
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:24
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:26:53 | 13.1 miles | 06m 38s  min/mile
Age Group: 3/317
Overall: 42/2094
Performance: Good
Average HR 156.
Course: Out and back to La Creme winery.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5

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2011-07-19 11:37 AM

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Champion
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Fountain Hills, AZ
Subject: Vineman Ironman 70.3


2011-07-19 11:50 AM
in reply to: #3603972

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Master
2621
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Almaden Valley, San Jose, California
Subject: RE: Vineman Ironman 70.3
great rr - even better race!!  Nice job out there.....congrats on Vegas.....see you in AZ!
2011-07-19 11:53 AM
in reply to: #3603972

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Master
1591
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San Diego, CA
Subject: RE: Vineman Ironman 70.3
Great race Bryan, you did an amazing job! Note to self, run up hill at the mount line at Barb's.
2011-07-19 12:50 PM
in reply to: #3603972

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Extreme Veteran
483
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San Diego
Subject: RE: Vineman Ironman 70.3
Awesome race!  As always, an enjoyable read.  Good luck in Vegas!
2011-07-19 1:20 PM
in reply to: #3603972

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Extreme Veteran
557
5002525
Woodland Hills, CA
Subject: RE: Vineman Ironman 70.3
Great race and report.  See you in Vegas!
2011-07-19 2:05 PM
in reply to: #3603972

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Extreme Veteran
5319
5000100100100
Subject: RE: Vineman Ironman 70.3

Great race

Good genetics, incredible training ethic, experience and flawless execution : the perfect storm



2011-07-19 2:32 PM
in reply to: #3603972

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Champion
7136
5000200010025
Knoxville area
Subject: RE: Vineman Ironman 70.3
Way to crush it. Awesome Job!
2011-07-19 2:35 PM
in reply to: #3603972

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Elite
3515
20001000500
Romeoville, Il
Subject: RE: Vineman Ironman 70.3
Killer performance!! Good luck in Vegas Bryan!
2011-07-19 2:51 PM
in reply to: #3603972

Subject: ...
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2011-07-19 3:21 PM
in reply to: #3603972

Champion
5312
5000100100100
Calgary
Subject: RE: Vineman Ironman 70.3
Really nice race report. Good job.
2011-07-19 3:28 PM
in reply to: #3603972

Champion
5781
5000500100100252525
Northridge, California
Subject: RE: Vineman Ironman 70.3
Congrats, Bryan...nice job dodging the booking-Vegas-in-advance jinx!


2011-07-19 4:00 PM
in reply to: #3603972

Elite
3072
200010002525
san francisco
Subject: RE: Vineman Ironman 70.3

Wow, what a fantastic race, you are amazing!  Go get 'em in Vegas! 

2011-07-19 4:29 PM
in reply to: #3603972

Master
2411
2000100100100100
Goodyear, AZ
Subject: RE: Vineman Ironman 70.3
Awesome! There was no doubt, you could have easily pre-paid for Vegas!
Glad you had such a great race and a great trip. I saw Jamie's wine tasting pics on FB, so it looks like she had a blast too. Everyone WINS!  
2011-07-19 6:06 PM
in reply to: #3603972

Master
2356
20001001001002525
Westlake Village , Ca.
Subject: RE: Vineman Ironman 70.3
Congrats man....all I can say. You deserve it.
2011-07-19 6:11 PM
in reply to: #3603972

Expert
1224
1000100100
Subject: RE: Vineman Ironman 70.3

Awesome report and race jedi master.  It's interesting you ran my average pace instead of HR or RPE... I wanna try that.  i was tracking you all morning and knew you were having a great day.  It's nice to read that you felt like you had the perfect day.

My favorite line: There are many things on race day you can't control. There is one thing, however, you can. Preparation.

2011-07-19 6:14 PM
in reply to: #3603972

Veteran
237
10010025
Eastern WA
Subject: RE: Vineman Ironman 70.3

excellent recap of what can only be described as "the perfect race".  well done; from the fantastic year, to breaking the tape. congrats on vegas



2011-07-19 8:48 PM
in reply to: #3603972

Master
1367
10001001001002525
Dirt Road
Subject: RE: Vineman Ironman 70.3
Your mother did an awesome job with you. Great report and race.
2011-07-19 9:51 PM
in reply to: #3603972

Veteran
109
100
San Mateo, California
Subject: RE: Vineman Ironman 70.3
Congrats on a great race Bryan! I always learn something useful reading your race reports. Glad you were happy with your results.
2011-07-20 11:16 AM
in reply to: #3603972

Pro
4528
2000200050025
Norwalk, Connecticut
Subject: RE: Vineman Ironman 70.3

i would like to point out the First sentence in the third paragraph of the pre-race routine section...and i quote... "My season this year has been in a word exceptional."

I would say that is the understatement of the year, period.

Congrats, not only do you race awesome, hard and freakishly fast, but you provide us course clutter with so much motivation, inspiration and advice you cannot begin to understand the impact you have on the people around you.

It is a well deserved result, and it could not happen to a nicer person.  Way to CRUSH DREAMS and make yours come true.

thanks

Rudy

2011-07-20 2:17 PM
in reply to: #3603972

Subject: RE: Vineman Ironman 70.3
Congrats on a great day/race.  Kill it in Vegas!
2011-07-21 2:46 PM
in reply to: #3603972

Subject: RE: Vineman Ironman 70.3
Great race and outstanding race, look forward to seeing you in Vegas.


2011-07-21 3:53 PM
in reply to: #3603972

Expert
1121
1000100
Subject: RE: Vineman Ironman 70.3
I love reading your RR's.  So detailed, and as another mentioned, I always learn something from them.  I haven't even completed my first Tri yet (Aug 7th), I hope to be able to have an experience like that, where I could tell it was difficult, but it seems most importantly, you had FUN doing it!  Congrats!
2011-07-21 4:50 PM
in reply to: #3603972

Veteran
249
10010025
, Arizona
Subject: RE: Vineman Ironman 70.3
Awesome race!  You're a badass.  Smile 
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