General Discussion Race Reports! » Full Vineman Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

Full Vineman Triathlon - TriathlonFull Ironman


View Member's Race Log View other race reports
Guerneville, California
United States
Vineman, Inc.
87F / 31C
Sunny
Total Time = 13h 34m 51s
Overall Rank = 341/748
Age Group = 50-54
Age Group Rank = 25/59
Pre-race routine:

Took a few days to drive down from Bellingham. We took a few short hikes through the Redwood Forest and marveled at the awesome trees. Got to Windsor Friday afternoon and checked in. Lines were much shorter than last year. Drove part of the course and had a nice dinner in Windsor. I saw a tiny cut in my tire and picked up a new tire at the bike shop there. I think I was obsessing. Kind of panicked when we got back to the hotel as I pince flatted the first attempt and started thinking what if I can't get this on. Broke into a cold sweat but the next attempt was good. We left our Hotel at about 5:00 for 6:38 wave. Had a cup of coffee and a Sausage McMuffin on the way.
Event warmup:

Last year we were way early and stood around for T1 to open so we went a little later this year. Got stuck in traffic, had to park about a half mile away, and got into T2 just in time to hear the first wave was starting in six minutes. Racks were full and I wondered where the time had flown. Scooted my bike in and got my wetsuit on as the gun went off for the first wave. Eight minutes to find my wife and give her my backpack. There were a lot of people in the area and with two minutes to go saw her. I have never cut a race that close but I knew it was going to be a long day and wasn't too stressed.
Swim
  • 1h 15m
  • 4224 yards
  • 01m 47s / 100 yards
Comments:

Started in the middle, second row. I had a good swim last year and I had improved immensely over the last year so I was very confident. My plan was to shoot for the same time but expend less energy and NOT cramp. I stood and walked at the shallowest parts of the course in order to stretch my calf and try to prevent the horrible calf cramp I had last year exiting the water. It was easier to walk than I thought but the lifeguard was screaming at everyone to swim that there was no walking. I thought walking was OK so was a little surprised.

Overall, the swim was pretty uneventful. With backing off and just cruising along I had another gear if I needed it to get around a weaving swimmer. It felt good to be able to step on the gas and blow by someone but than I'd settle back into a comfortable pace.
What would you do differently?:

Nothing. Everything went according to plan.
Transition 1
  • 05m 44s
Comments:

It's a pretty short run to the wetsuit strippers so I started peeling my wetsuit off as soon as I exited the water. Wetsuit came off perfectly and I tossed it to my wife on the other side of the fence. I pulled on bike shorts and a cycling shirt. Struggled a bit getting my gel bottles into my back pockets. Probably lost a minute. Ran up the hill before mounting my bike.
What would you do differently?:

The gel bottles are just too hard to get in and out of my back pockets. I am not very flexable. I should have put the gels in the pockets before the race or at least loaded them before putting the jersey on.
Bike
  • 6h 13m
  • 112 miles
  • 18.02 mile/hr
Comments:

The first part of the course is very flat and fast along River Road. It was hard to hold back but my plan was to shoot for about same time as last year even though I was about 1 mph faster in training. I keep asking myself throughout the ride if I felt like running a marathon if I got off the bike now. If the answer was not really, I'd back off a bit. This kept me very, very comfortable throughout the ride. I knew I could break six hours but my number one goal of the day was to be able to run as much as possible. Not shuffle but really run.

The marine layer burned off about as hour into the ride. Bummer, last year it stayed overcast until into the second loop. It was pretty warm but not uncomfortable. The road was in better shape this year with the nasty speedbump near Chalk Hill repaired. Sections had been repaved. Better but still some rough areas. Very little wind which was nice with only a slight headwind heading towards Chalk Hill on the flats.

Had a bit of a scare on the second lap going down a very fast descent just before Geyserville. Was going about 40 mph when someone ahead of me ejected two water bottles. One of the bottles started to roll off but than spun and started rolling back into my line. My mind flashed to the Tom Cruise NASCAR movie, Days of Thunder, when the drivers were told to go right at the spinning cars so by the time they got there it would be clear. Sure enough if I had veered left the bottle would have keep going left too and I would have hit it. Went right at it and just missed it. Scary moment. Way too many water bottles on the roadways. I hear that is what caused a very bad crash that led to a rider being airlifted.

The rest of the ride went very well. Approaching Chalk Hill for the second time I was getting a little weary and told myself if I strained at all on the climb I'd just walk up the hill. But to my surprise, I zipped right up and over with very minimal heart rate increase.
What would you do differently?:

Nothing. Had a good ride and all went according to plan.
Transition 2
  • 05m 12s
Comments:

It is a very long run into T2 off the bike. I left my shoes on and just clacked along the cement sidewalk. Saw my wife and sister so stopped to give them a hug. Sat down to put my running shoes on and fumbled again with trying to get my gel flasks in my tri top back pockets. Decided to just leave them there and eat off the course.
What would you do differently?:

Get some tri shorts with pockets or forget the gel flasks.
Run
  • 5h 50m
  • 26.2 miles
  • 13m 22s  min/mile
Comments:

This is a very tough run course but I like the three out and backs because it allows me to break the race into six segments and focus on a goal for each. You also get to see your family often which is a nice boost and keeps them a little more connected to the race.

I started the run feeling good. I ran three marathons since March in order to improve my long run and get really comfortable with the distance. I ran the marathons as training runs and keep them all within my ability and just had fun with them. It helped immensely today.

My strategy was to walk whenever and as long as I needed in order to run. In the past, I settled early into a slow shuffle that kept me in a constant state of pain close to the edge. I wanted to run well when I felt like running and in order to do that I had to walk. It worked really well. I ran until I started to fatigue and than I walked. In the early stages of the run, I broke it into half miles. I'd run .35 or .40 and than walk until I hit the half mile mark. My Garmin was set to half mile intervals. I tried to take advantage of the rolling terrain and would run on the downhills and walk the ups.

It was very hot on the course and I got hosed down at every opportunity to keep as cool as possible. I also discovered shot bloks after never trying them before. They were so good I probably ate about a dozen of them along with water and a bit more coke than I've had in the past. I layed off the Gatorade as it had made me a little bloaty early in the run.

I enjoyed the run much more than I anticipated because I told myself I was not going to suffer like I did last year. Staying more comfortable early and as long as possible leads to a much faster overall time. It's common sense that we hear all the time but so hard to actually do.

I was thrilled to finish just before the sun went down.
What would you do differently?:

On this day, nothing. Will keep working on improving my run.
Post race
Warm down:

Felt pretty good after the race. Had some nasty blisters but was still mobile.

Waited near the finish line for my daughter to finish. We almost missed her as she sprinted for the line. She was a blur she finished so fast. She blew right past the medal presenters before slowing. It was her first Ironman and she had dedicated the race to her boyfriend who is serving our country in Afganistan. I was one proud pop.

What limited your ability to perform faster:

For today, nothing.

Event comments:

Great race. I can't say enough about the volunteers, the organization of the event, and the beautiful course. This race is a classic.




Last updated: 2012-03-01 12:00 AM
Swimming
01:15:00 | 4224 yards | 01m 47s / 100yards
Age Group: 0/59
Overall: 0/748
Performance: Good
Suit: Orca Alpha
Course: Two laps in the Russian River.
Start type: Deep Water Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:44
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
06:13:00 | 112 miles | 18.02 mile/hr
Age Group: 0/59
Overall: 0/748
Performance: Good
Wind: Little
Course: Rolling hills through very beautiful countryside. A good mix of rolling, flat, and climbing. I love this course.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 05:12
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
05:50:00 | 26.2 miles | 13m 22s  min/mile
Age Group: 0/59
Overall: 0/748
Performance: Average
Course: Three out and backs on rolling terrain. Very pretty country lane with lots of shade. A few steeper hills (times 3).
Keeping cool Good 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] 5

{postbutton}
2012-08-03 12:38 PM

User image

Pro
6520
50001000500
Bellingham, WA
Subject: Full Vineman Triathlon


2012-08-03 1:18 PM
in reply to: #4345653

User image

Master
4375
20002000100100100252525
Subject: RE: Full Vineman Triathlon
Awesome race Pops!  Way to stick to your plan and finish comfortably.  Soooo cool that your daughter raced too!  Congrats to you both!
2012-08-03 6:20 PM
in reply to: #4345653

User image

Veteran
247
10010025
Irvine
Subject: RE: Full Vineman Triathlon

Well done! Sounds like "Days of Thunder" may have saved your day! Scary stuff indeed. 

Congratulations to you and your daughter, very cool to experience it together. All the best to her boyfriend serving our country.

I agree with you 100%....the course, the volunteers and the organization make the Vineman a class act! 

2012-08-12 6:56 PM
in reply to: #4345653

User image

Expert
1074
10002525
Tyrone, Georgia
Subject: RE: Full Vineman Triathlon
Great job and I hope to employ the same strategy for my first iron distance in 10 weeks with staying comfortable during the bike for the run.
2013-08-03 1:51 PM
in reply to: #4345653

User image

Veteran
293
100100252525
Subject: RE: Full Vineman Triathlon
Super impressive stats. Truly.
General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » Full Vineman Triathlon Rss Feed