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IronMan Santa Rosa - Triathlon


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Santa Rosa, California
United States
Total Time = 13h 37m 23s
Overall Rank = 778/
Age Group =
Age Group Rank = 28/65
Pre-race routine:

We were meant to drive down with my coach/training partners husband. After his death, a friend offered to drive down with us. He ended up doing a large portion of the driving, which was awesome. His wife and coach's mom flew down on Friday to support and another couple, good friends of my coach, surprised her by flying down as well. They were amazing! Canadian flags so we could always spot them easily. They drove up to the swim start (they had to be up there as early as us, 5:30, or the roads would have been closed), they saw us through several spots on the bike (km 18, 32, 70 112, and 120) and on every loop on the run. It was so great to have them out there.
My coach CRUSHED this race in 12:04. So super proud of her, she is an inspiration.
Swim
  • 1h 21m 6s
  • 3800 meters
  • 02m 08s / 100 meters
Comments:

No warm up in the water makes for a bad start for me. First 700 m really tough, borderline panic as usual with no warmup. I have learned to talk myself through it and once I get through, I am extremely comfortable.
What would you do differently?:

I swam 4000m and I am not sure why. There was a bit of chop in the second lap, so I was maybe being blown off course as I don't feel like I was sighting poorly or way off course at any point.
Transition 1
  • 08m 21s
Comments:

T1 included a 500m uphill (23m gain). I walked it to keep my heart rate reasonable. No issues with any part of transition.
Bike
  • 6h 35m 52s
  • 180 kms
  • 27.28 km/hr
Comments:

Course was 1 and 1/2 loops. Out from the lake on a long steep downhill, then an uphill. 60km to Santa Rosa (mostly flat/rolling, one good uphill), back up toward the lake, then same 60km back to town.

Roads were really rough in places, lots of potholes. Apparently this is way better from last year (RD changed the course based on comments). Lots of aero time, especially on the part of the course that we did twice. Wind came up second lap, head and strong crosswinds (riding downhill in small chainring kind of wind...). We had trained hills and in lots of wind, so I was ready for it.

By the time we got to 100km, my lower back was on fire and my right SI joint was angry (my right never bothers me, usually my left, so unusual).. I had to stop and stretch at one point, which helped. I was on the side of the road, outside a vineyard, in a pigeon pose, holding my thumb up as I stretched so no one thought I was in trouble....

Knowing the day was likely to be hot, I was really focused on hydration and nutrition and I did a really good job. Refilled at each aid station and doused myself as well.

I was really so done with my bike by about 120km and there was a lot of "just keep peddling" going through my head for the last third of the course. Finally made it into town and T2
What would you do differently?:

I don't think I have been in aero for as long as this course allowed, hence my back protesting. I was quite pleased with my ride though.
Transition 2
  • 05m 2s
Comments:

No issues.
Run
  • 5h 27m 2s
  • 42.2 kms
  • 07m 45s  min/km
Comments:

Was able to run the first loop, then did run/walk. Couldn't take in any nutrition due to nausea, but had set myself up well on the bike. Somehow missed putting my arm coolers in my run bag which would have been helpful. Lots of ice down the shirt and shorts and water over my head. Not what I had planned, but knew I would get it done.


Post race
What limited your ability to perform faster:

Training in cold and rain! Nothing I could do; not enough time to acclimate to the heat. Two days following the race were perfect racing temps....

Event comments:

Only thing "wrong" with this race is that the roads are in really bad shape in places. Lots of potholes, divots, grooves.




Last updated: 2018-01-14 12:00 AM
Swimming
01:21:06 | 3800 meters | 02m 08s / 100meters
Age Group: 0/65
Overall: 0/
Performance: Average
Suit:
Course: Two loop
Start type: Wade Plus:
Water temp: 0F / 0C Current:
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 08:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:35:52 | 180 kms | 27.28 km/hr
Age Group: 0/65
Overall: 0/
Performance: Good
Wind: Headwind
Course:
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 05:02
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:27:02 | 42.2 kms | 07m 45s  min/km
Age Group: 0/65
Overall: 0/
Performance: Below average
Course: Three loops along the river. Lots of shade.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
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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2018-05-16 10:21 PM

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Master
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Subject: IronMan Santa Rosa


2018-05-17 5:46 AM
in reply to: #5243371

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Member
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Simsbury, Connecticut
Subject: RE: IronMan Santa Rosa
Early season races are so hard to train for coming off winter.

Great job and congrats on another
2018-05-17 7:31 AM
in reply to: mtnbikerchk

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Master
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Raleigh, NC area
Subject: RE: IronMan Santa Rosa
2018-05-17 8:26 AM
in reply to: #5243371

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Master
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Eugene, Oregon
Subject: RE: IronMan Santa Rosa
Congrats on getting it done in style even though you weren't used to the heat. Will be honest, even when you're extremely used to it, iron distance runs in the heat are just total suffering from the get-go. It's a matter of managing the suffering so you don't pass out before the finish, and preferably don't end up in medical, or walking a lot. About the most ambitious thing you can do is avoid slowing down too much. At Vietnam 70.3, honestly, even most of the pros (it was an out and back course, so I got to see them all) looked like sh... on the run! It is what it is; acclimatization helps but so does mastery of what my friend calls the "ice dance". Sounds like you have that figured out!
2018-05-17 9:09 AM
in reply to: Hot Runner

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Member
1851
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Simsbury, Connecticut
Subject: RE: IronMan Santa Rosa
Originally posted by Hot Runner

Congrats on getting it done in style even though you weren't used to the heat. Will be honest, even when you're extremely used to it, iron distance runs in the heat are just total suffering from the get-go. It's a matter of managing the suffering so you don't pass out before the finish, and preferably don't end up in medical, or walking a lot. About the most ambitious thing you can do is avoid slowing down too much. At Vietnam 70.3, honestly, even most of the pros (it was an out and back course, so I got to see them all) looked like sh... on the run! It is what it is; acclimatization helps but so does mastery of what my friend calls the "ice dance". Sounds like you have that figured out!


IM runs in the heat scare me.
Luckily, my two have been mostly early evening to night :p
2018-05-17 9:27 AM
in reply to: Hot Runner

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Subject: RE: IronMan Santa Rosa
Congrats on powering through and finishing! Sounds like a brutal day for an IM.


2018-05-17 10:09 AM
in reply to: #5243371

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Pennsylvania
Subject: RE: IronMan Santa Rosa

Nice job!!   I had to chuckle at the mention of you doing pigeon pose by the road with your thumb up so people knew you were ok.  Smart move, though, to get stretched out and comfortable again.  That run sounds brutal and the wind on the bike not-so-fun either.  BIG congrats on getting to the finish!

2018-05-17 12:15 PM
in reply to: melbo55

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Master
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Toronto
Subject: RE: IronMan Santa Rosa

Nice job! Way to go on the early season IM! 

2018-05-18 10:50 AM
in reply to: #5243371

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Master
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Atlanta, Georgia
Bronze member
Subject: RE: IronMan Santa Rosa
Awesome! Congrats on your day...
2018-05-18 11:43 AM
in reply to: #5243371

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Master
6586
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Rio Rancho, NM
Subject: RE: IronMan Santa Rosa

Awesome job for you and your coach!!!

I love the mental image of you doing stretches with your thumb up! Creative!

2018-05-18 12:59 PM
in reply to: rrrunner

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Master
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Orlando
Subject: RE: IronMan Santa Rosa

Congratulations!! I hope someone got a picture of your yoga poses!



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