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Full Vineman Triathlon - Triathlon

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Guerneville, California
United States
Vineman, Inc.
80F / 27C
Total Time = 12h 33m 27s
Overall Rank = 160/589
Age Group = M30-34
Age Group Rank = 27/59
Pre-race routine:

Prior to race day, I was able to drive the bike course and ride the run course. For those who are not familiar with the course, I would highly recommend doing this so you can familiarize yourself with the course and road conditions. I was able to go to sleep at 6:00PM and wake up at 2:00AM for race day. Went over to Carrows for an early French Toast breakfast and was able to drive to the start of the race by 4:00AM. Note, I'm the type that prefers to get there early so I don't have to worry about traffic or getting to the race in time. Getting there at 4:00 was more than early enough
Event warmup:

No chance to warm up in the water. Instead, I did arm circles to warm up the shoulders and stretch.
  • 1h 06m 14s
  • 4224 yards
  • 01m 34s / 100 yards

My goal was to finish the swim as efficiently as possible. Swimming is my strongest leg and I wanted to finish the swim at around 1:15.

I went out with the first wave. As usual, it's pure chaos during the first 200 yds but spreads out after that. I was able to find some people who swam at my pace so I was able to draft off some of them. Sighting wasn't too much of an issue since they had large red buoys to locate, although I'm convinced that they're not lined up in a straight line.

At the turn-point, the water got really shallow, my hand was scraping the bottom of the river. I did see some of the swimmers doing the butterfly dive to get out of the shallow area but I wanted to keep horizontal since I would be using my legs enough for the rest of the day.

Heading towards the end of the first loop, there was one last buoys that was literally at the start of the swim. Some people didn't see this and turned to early, only to be stopped and turned around. Second swim was pretty much the same.
What would you do differently?:

I would have liked to know how the buoys were lined up. I think I wasted some time trying to swim as close to each buoy as possible. "Shortest distance between two points is a straight line"
Transition 1
  • 05m 26s

One thing I got to experience here was the designated wetsuit strippers. You would run up to one of the volunteers with the top half of the suit taken off, lay down and the volunteer would basically peel the suit off your legs in 1 second.

Knowing that it was going to be a long day, I took a little more time to make sure I had all of my gear on my before leaving. Since the transition area is all on dirt, I had to make sure my feet were cleaned before putting my shoes on. I handed my remaining things to my wife and was on my way.

One thing to note, right at the mounting zone, there is a short, but steep hill. Some recommended that you walk it up. If you're able to either clip on quickly and pedal, you should be fine. Otherwise you will fall (not a good way to start a 112 mile bike ride)
What would you do differently?:

Find a better way to organize everything so that my time in T1 won't take so long.
  • 6h 14m 16s
  • 112 miles
  • 17.96 mile/hr

My goal was to finish the bike conserving as much energy I could for the run. I wanted to finish the bike at around 6:30.

The first half of the race was overcast and a little chilly, even after a 2.4 mile swim. However, around noon, the sun broke through and it got pretty warm. Because the number of competitors weren't as high, there were many times where I found myself riding by myself.

The quality of the road can be pretty poor at some parts of the course. I would highly recommend you keep your eye on the road at all times to avoid hitting potholes. In regards to the climb on Chalk Hill, the first lap is manageable, however, the second lap proved to be more challenging. It was funny how I noticed the printed "100" on the road in the middle of the second climb meaning I had hit mile-100 mark. It played with my head a bit seeing it.
What would you do differently?:

I kept hearing that you ride the race to prepare for the run. I started off with that mindset but as soon as people started passing me, I picked it up (bad idea). My 100 mile workout pace average was 17mph. After the first 30 miles, I was averaging 20mph. As the miles added up, I saw my average speed drop. I need to be more discipline and allow racers to pass me with the hope that I will pass them up on the run.

I might also want to consider how much I drink on the ride. I think I may have overhydrated.
Transition 2
  • 09m 15s

There is a bit of a walk from the dismount zone to T2. Since I wasn't in too much of a rush, I didn't think it would be beneficial for me to run barefooted so that I can save a couple of seconds in putting on my running shoes.

I reapplied sunscreen, decided to change out to my compression socks, and was on my way.
What would you do differently?:

Having to mentally prepare yourself for a marathon after a 112 mile bike ride is something that needs to be practiced. There was a little bit of anxiety that washed over me when I thought about it.
  • 4h 58m 17s
  • 26.2 miles
  • 11m 25s  min/mile

My goal was to finish the course without walking. I wanted to finish the run at under 4:30.

For those who are not familiar with the run course, I would highly recommend biking through it. There are some gnarly hills on the course where some people could walk it faster than running it.

After the bike ride, I knew I biked too fast. It was going to be really difficult for me to run the whole time. I also ended up getting a really bad stomach ache, which made it nearly impossible to run. I was able to walk it off after 11 miles and was able to pick up the run again, walking the hills.

There were 4 drink stations for each direction of the loop which really helped. They served Gatorade Endurance, water, Clif Bloks, cola, assorted fruit, cookies and tortilla chips. All of the volunteers were so helpful and encouraging.
What would you do differently?:

Bring down the effort for the bike ride a couple of notches. I needed to save my legs for the run. Figure out what I was eating that caused the upset stomach and avoid that for the next race.
Post race
Warm down:

After finishing, I started stretching out my legs and walking around. Even during the post-race meal, I wasn't really sitting but stretching out the legs. I later attempted to sit in an ice bath for 15 minutes as recommended

What limited your ability to perform faster:

The stomach ache was the most significant issue I was having that limited my ability to perform faster. I think I would have been able to drop at least 15 minutes if I didn't have that issue.

Event comments:

The Full Vineman Triathlon race is a really fun race to be in for first-timers. The level of competition isn't as high as the traditional MDOT races so the intimidation factor isn't as apparent. I have learned that in order to be successful at the Ironman event you're doing, you have to train for the elements that will be present at the race. I look forward to doing another full distance race soon!

Last updated: 2013-08-02 12:00 AM
01:06:14 | 4224 yards | 01m 34s / 100yards
Age Group: 12/59
Overall: 64/589
Performance: Good
Suit: Arm-less Wetsuit
Course: Russian River - Water temperatures are typically between 72 and 76 degrees. Average depth is 4-7 feet (Today's swim was 2.5-7 feet) The swim is a two loop course which starts in front of the dam at Johnson’s Beach and proceeds upstream to the turn around point where the swimmers will then return to the start point and begin their second loop. Swimmers will keep the swim buoys on their left for the entire swim.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 05:26
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
06:14:16 | 112 miles | 17.96 mile/hr
Age Group: 0/59
Overall: 0/589
Performance: Average
29 mi (1:28:57 min) - 19.6mph 85 mi (4:35:34 min) - 18.5mph
Wind: Little
Course: The bike begins at Johnson’s Beach in Guerneville and finishes at Windsor High School (approximately 17 miles away from its starting point). Aid stations are located at miles 18,29,39 and 56. The gently rolling hills are challenging, but not overwhelming. Chalk Hill, the largest hill on the course is approximately 385 feet above sea level at its crest. The bike course begins at approximately 50 feet above sea level and ends at approximately 100 feet above sea level.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Too much
Time: 09:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
04:58:17 | 26.2 miles | 11m 25s  min/mile
Age Group: 0/59
Overall: 0/589
Performance: Average
4.4 mi (49:05 min) 11:14/mi 8.73 mi (1:37:32 min) 11:11/mi 13.1 mi (2:37:33 min) 12:02/mi 17.47 mi (3:23:34 min) 11:40/mi 21.84 mi (4:11:29 min) 11:31/mi
Course: The 26.2 mile run course is a 3 loop course with varying terrain of flat to rolling hills.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
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

2013-08-02 2:57 PM


Subject: Full Vineman Triathlon
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date : April 17, 2008
author : mikericci
comments : 1
This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.
date : November 20, 2007
author : mikericci
comments : 0
Executing this full Ironman plan for 17 weeks would give people with one Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a 6:30 or faster HIM time.
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author : Ontherun
comments : 0
Having three seasons under my belt I thought I knew what I was doing. That all changed with a few new challenges and a bunch of new friends.
date : July 30, 2006
comments : 0
If a heart patient can do these things, then so can those of you who haven't been split open like a fish and sewn back together.
date : October 26, 2005
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This Intermediate 20 week plan is a quick ramp up in overall volume, but with 20 weeks to train only, it is a gradual and safe approach because of the alternating weeks of the long run/bike.
date : October 2, 2005
author : Tri Swim Coach
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Here are the top 5 challenges in learning how to breathe in freestyle, along with the remedies on how to get over theme. Includes a 2250yard/meter workout.
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This training plan is written to prepare you for your first Ironman. While just a beginner’s plan, the hours per week start at a significant 8 hours.
date : September 26, 2004
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comments : 3
Pain shows us how strong we are. After last weekend I am convinced of this. After 151 training hours of swimming, biking, and running, I flew to Sonoma County, California for the race.