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Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Sonoma, California
United States
85F / 29C
Total Time = 6h 28m 42s
Overall Rank = 982/1222
Age Group = 45-49
Age Group Rank = 111/141
Pre-race routine:

Got up early to drink a Pertpetuem drink, three hours before my wave start (as suggested by Hammer).
At the swim start, I racked my bike, got body marked and stood in line for the bathroom.
Went over my water exit to my bike rack route, (which really helped).
Event warmup:

  • 38m 29s
  • 2112 yards
  • 01m 49s / 100 yards
What would you do differently?:

Setup at the front of the pack so I don't have so many other swimmers in my way. It should help shave a couple of minutes.
Transition 1
  • 03m 54s

It seemed best to run the bike up the hill rather than try to clip in on the hill. It looked some riders were having some trouble
What would you do differently?:

  • 3h 16m 22s
  • 57.5 miles
  • 17.57 mile/hr

It was a nice course and very scenic. I was frustrated about having to make two restroom stops. The first one only took a minute, but the second one was about five due to the line.
What would you do differently?:

Spend less time enjoying the scenery and more time hammering. I went in with the mindset of riding at a moderate pace, which I did, but getting passed all day long got old. I need to work on increasing my LSD speed and pace.
Transition 2
  • 05m 45s

Long run down the transition route. Of course, I had to stop and pee again. Another line and another few minutes.

Am I drinking too much water? I only went through about 12-16 oz. per hour???
  • 2h 24m 10s
  • 13.1 miles
  • 11m 01s  min/mile

Wow, this is where I was caught by surprise. I started off great holding a 9:30 pace, which I thought would be perfect for me. It all worked out well until about mile 8, where I started getting very tired, and sore. It then turned into an extended run/walk finish for me, except of course the last 1/2-3/4 mile where I tried to finish strong.
What would you do differently?:

I guess work on more high effort / longer brick workouts in the future. Maybe also cram some more calories along the run. Drink some Coke???

Post race
Warm down:

Layed in the grass for a bit, iced my knee, ate some food, went home an took a nap.

What limited your ability to perform faster:

Perhaps not training at high enough intensity levels. I always focussed on long steady efforts to build confidence in finishing the distance. This was my first HIM and only 3rd triathlon, so I am pleased to have completed it. I'm sure I will learn from this and improve next year.

Nevertheless, this was an awesome experience and I loved the training, build up and anticipation of the race.

Event comments:

A great experience, and a nice day!

Last updated: 2006-06-06 12:00 AM
00:38:29 | 2112 yards | 01m 49s / 100yards
Age Group: 0/141
Overall: 0/1222
Performance: Average
Suit: Wetsuit
Course: Out and back in shallow water. Very little current. Nice water, even though I heard many complaints about it being dirty. It wasn't.
Start type: Deep Water Plus:
Water temp: 76F / 24C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 03:54
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:16:22 | 57.5 miles | 17.57 mile/hr
Age Group: 0/141
Overall: 0/1222
Performance: Below average
Wind: None
Course: Mostly flat and rolling hills as described, though extremely rough in many areas. Saw lots of lost water bottles along the route. A couple of moderate hills. One nice fast downhill at the end of Canyon Road (40mph).
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks: Too much
Time: 05:45
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:24:10 | 13.1 miles | 11m 01s  min/mile
Age Group: 0/141
Overall: 0/1222
Performance: Bad
Course: Pretty hilly.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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

2006-08-04 5:46 PM

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Huntington Beach, California
Subject: Vineman Ironman 70.3

2006-08-04 10:18 PM
in reply to: #502761

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Los Gatos, CA
Subject: RE: Vineman Ironman 70.3
Congrats on your race, I was in your age group (5:39 finish) also my first HIM, great place to have a first HIM, wasn't it?
2006-08-04 10:46 PM
in reply to: #502761

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North Bend, WA
Subject: RE: Vineman Ironman 70.3
NICE JOB! Congrats on first HIM...that is awesome especially after being on your 3rd Tri.
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