Vineman 70.3 - Race Execution = 36min PR
PRE RACE:
Arrived at transition area at Russian River at 6:15 for 7:10 wave start. Temp forecast for the day was a high of 89 degrees. It was overcast (fog) roughly 55 degrees in the morning. I was very happy to have an early wave start since that hot weather would be testing the athletes resolve, particularly those with wave starts starting after 8am as they would be taking the full furnace during the run. I swam in the river the day before and the water felt a pleasant 70-71 degrees. I had to run to porta-toilets just minutes prior to my wave start to finish business. Made it to water about 3 minutes to start but was freaking a little as I waited in the long line.
SWIM: Russian River, water depth varying between 3-8 feet, 25-30 yards wide. Out and back swim; almost zero current.
Started about 6 meters back in middle from start rope hung across the river. Horn goes off, took several strokes and then got ran over by what seem like 5 to 6 other swimmers. Caught me off guard, started dog paddling to try to calm down. Was having trouble relaxing and getting calm with the washing machine action in the narrow swim channel. I decided to veer right and swim right along the right side shore rather than the middle of the river where most of the other swimmers were and the sight markers. Water was much calmer here. About half way from turnaround marker, river was shallow, perhaps 3-5 feet for a 100 meters or so. I water jogged here and there during this section; the vast majority of athletes were doing the same. Other than initial few minutes at swim start, the swim was nice and relaxing. Toes feeling a little tender from the water jogging though!
Swim Time: 41 minutes and change.
T1:
Quick exit from the water, wetsuit off then out. Time = 3:02
BIKE: Gearing= regular crank; 11-28 cassette.
Goal watts was to target about 210.I knew I could go quite a bit higher (my FTP was running 260-265) but knew from doing this event in 2007 that the run and the heat during the run was going to be the key to this race, so I wanted to ensure fresh legs as I started the run. I also had Rich's phrase pounded into my head.... "what you should ride versus what you could ride". For first 5 miles on River Rd, before course turns onto narrow, bumpy, lots of continuous rollers for the next 15 miles, I rode easy averaging 198 watts. Legs felt great, fully tapered, and strong.
Once on the 15 mile rolly section, avg watts were 213 for this section. Tried to stay as aero as possible, but popped up onto bars for most of the rolly ascents. Stayed seated constantly. At approx miles 26-28, the first real climb appears (varying 3-5% for about two miles). It felt easy. Only a few others were standing up on the climb. I spun a fast cadence and passed a lot of people on the climb. By this time the fog had burned off and the temp began to tick up and up. The 2nd half of the bike course has less rollers, more flat sections, better pavement, and the toughest hill at about mile 46. Shortly after that first climb, I came upon two females going barely slower than myself. They were friends and I noticed they were pace lining each other, switching leads like clock work every five minutes (within legal drafting rules). I decided to join them and hang in the rear for several miles to get some small legal draft benefits. Then a great flat long section came and I passed them and began passing too many to count. I was not looking at watts at all, just going on feel but making sure I was not entering into a heavy breathing mode. Just before Chalk Hill at mile 46 (Vineman's big climb as they say), I glanced back and those two females were right behind me. As the pace slowed due to the ascent of Chalk Hill, they came to my side to thank me for the great pace over the last 15 miles. I ride mountains in So. California and Chalk Hill felt, well just like a small hill to me. Seated and spinning I was, while many others were standing on pedals with low cadence. I chuckle everytime I pass someone on a climb when I am seated and they are standing. It happened a lot on this hill. Once at the top of Chalk Hill, the course trends downhill to T2 (in this event T2 is in different location than T1). For last 10 miles, I dropped into small chainring and spun at high cadence to get legs into a fast turnover mode. Nutrition on bike was food intake every 30min, fluids every 15min.
Bike Time: 2:39; NP=213 watts. At the time I had no idea what time I had rode or the over all time. I was not wearing a watch.
T2: in and out in 2:36. Temp was 83 degrees as I stared the run.
RUN: Rolling hills, limited shade, out and back course.
As I left T2, I grabbed two gel packs. Legs felt really good. I felt my plan was working so far (Good paced bike to have a good run). At mile two I passed my friend (same wave start but a much faster swimmer). He yelled out, " you must have hammered the bike. I thought you were going to hold back". My reply, " I did take it easy", as I took off and created an every increasing gap on him. At about mile 2.5, I saw EN Scott Alexander on side of rode stretching his calf. He started in wave start 25min before me, so this was my first indication I may be having a great race day. I was concerned with hitting a wall on 2nd half of run due to the heat and hills. I decided to power walk/jog the top half of each ascent in order to keep heart rate down and to conserve energy for the last 4 mile push to the finish. I took half a gel each 15min and they gave me a little boost each time I felt energy level sapping. In many past races, my stomach has given me trouble on the run. Today, a few burps but otherwise going very well. At top of last ascent, approx mile 10.5, finished a good 30sec walk break to slow down breathing, get re-set, and focused on final push. Ran steady rest of way, water dumps on head at each remaining aid stations, quick leg turnover, but no idea how fast I was going. Came into finishing chute, tired and hot. I could see race clock from with about 40 meters to go. Started doing some math. Let's see.... I started 40min after pro start..... Clock time less 40min...."no freaking way! 5:18" I could imagine such. When I did this event in 2007 (pre EN by the way), it was 5:54. I felt with the training and if I made good race day decisions I had a chance to crack 5:30.
Total Run Time: 1:52
As for my friend, my gap on him that started at mile 2 ended up increasing to a 12 minute gap. I joked with him afterwards that he went too hard on the bike.
In looking a results compared to 2007; swim was only marginally better, bike was about 22min faster, yet felt much easier, and run was about 13min faster. Overall a 36min PR! I also saw and said hi to an EN female on the run. I do not remember her name but she was looking good.
David
Arrived at transition area at Russian River at 6:15 for 7:10 wave start. Temp forecast for the day was a high of 89 degrees. It was overcast (fog) roughly 55 degrees in the morning. I was very happy to have an early wave start since that hot weather would be testing the athletes resolve, particularly those with wave starts starting after 8am as they would be taking the full furnace during the run. I swam in the river the day before and the water felt a pleasant 70-71 degrees. I had to run to porta-toilets just minutes prior to my wave start to finish business. Made it to water about 3 minutes to start but was freaking a little as I waited in the long line.
SWIM: Russian River, water depth varying between 3-8 feet, 25-30 yards wide. Out and back swim; almost zero current.
Started about 6 meters back in middle from start rope hung across the river. Horn goes off, took several strokes and then got ran over by what seem like 5 to 6 other swimmers. Caught me off guard, started dog paddling to try to calm down. Was having trouble relaxing and getting calm with the washing machine action in the narrow swim channel. I decided to veer right and swim right along the right side shore rather than the middle of the river where most of the other swimmers were and the sight markers. Water was much calmer here. About half way from turnaround marker, river was shallow, perhaps 3-5 feet for a 100 meters or so. I water jogged here and there during this section; the vast majority of athletes were doing the same. Other than initial few minutes at swim start, the swim was nice and relaxing. Toes feeling a little tender from the water jogging though!
Swim Time: 41 minutes and change.
T1:
Quick exit from the water, wetsuit off then out. Time = 3:02
BIKE: Gearing= regular crank; 11-28 cassette.
Goal watts was to target about 210.I knew I could go quite a bit higher (my FTP was running 260-265) but knew from doing this event in 2007 that the run and the heat during the run was going to be the key to this race, so I wanted to ensure fresh legs as I started the run. I also had Rich's phrase pounded into my head.... "what you should ride versus what you could ride". For first 5 miles on River Rd, before course turns onto narrow, bumpy, lots of continuous rollers for the next 15 miles, I rode easy averaging 198 watts. Legs felt great, fully tapered, and strong.
Once on the 15 mile rolly section, avg watts were 213 for this section. Tried to stay as aero as possible, but popped up onto bars for most of the rolly ascents. Stayed seated constantly. At approx miles 26-28, the first real climb appears (varying 3-5% for about two miles). It felt easy. Only a few others were standing up on the climb. I spun a fast cadence and passed a lot of people on the climb. By this time the fog had burned off and the temp began to tick up and up. The 2nd half of the bike course has less rollers, more flat sections, better pavement, and the toughest hill at about mile 46. Shortly after that first climb, I came upon two females going barely slower than myself. They were friends and I noticed they were pace lining each other, switching leads like clock work every five minutes (within legal drafting rules). I decided to join them and hang in the rear for several miles to get some small legal draft benefits. Then a great flat long section came and I passed them and began passing too many to count. I was not looking at watts at all, just going on feel but making sure I was not entering into a heavy breathing mode. Just before Chalk Hill at mile 46 (Vineman's big climb as they say), I glanced back and those two females were right behind me. As the pace slowed due to the ascent of Chalk Hill, they came to my side to thank me for the great pace over the last 15 miles. I ride mountains in So. California and Chalk Hill felt, well just like a small hill to me. Seated and spinning I was, while many others were standing on pedals with low cadence. I chuckle everytime I pass someone on a climb when I am seated and they are standing. It happened a lot on this hill. Once at the top of Chalk Hill, the course trends downhill to T2 (in this event T2 is in different location than T1). For last 10 miles, I dropped into small chainring and spun at high cadence to get legs into a fast turnover mode. Nutrition on bike was food intake every 30min, fluids every 15min.
Bike Time: 2:39; NP=213 watts. At the time I had no idea what time I had rode or the over all time. I was not wearing a watch.
T2: in and out in 2:36. Temp was 83 degrees as I stared the run.
RUN: Rolling hills, limited shade, out and back course.
As I left T2, I grabbed two gel packs. Legs felt really good. I felt my plan was working so far (Good paced bike to have a good run). At mile two I passed my friend (same wave start but a much faster swimmer). He yelled out, " you must have hammered the bike. I thought you were going to hold back". My reply, " I did take it easy", as I took off and created an every increasing gap on him. At about mile 2.5, I saw EN Scott Alexander on side of rode stretching his calf. He started in wave start 25min before me, so this was my first indication I may be having a great race day. I was concerned with hitting a wall on 2nd half of run due to the heat and hills. I decided to power walk/jog the top half of each ascent in order to keep heart rate down and to conserve energy for the last 4 mile push to the finish. I took half a gel each 15min and they gave me a little boost each time I felt energy level sapping. In many past races, my stomach has given me trouble on the run. Today, a few burps but otherwise going very well. At top of last ascent, approx mile 10.5, finished a good 30sec walk break to slow down breathing, get re-set, and focused on final push. Ran steady rest of way, water dumps on head at each remaining aid stations, quick leg turnover, but no idea how fast I was going. Came into finishing chute, tired and hot. I could see race clock from with about 40 meters to go. Started doing some math. Let's see.... I started 40min after pro start..... Clock time less 40min...."no freaking way! 5:18" I could imagine such. When I did this event in 2007 (pre EN by the way), it was 5:54. I felt with the training and if I made good race day decisions I had a chance to crack 5:30.
Total Run Time: 1:52
As for my friend, my gap on him that started at mile 2 ended up increasing to a 12 minute gap. I joked with him afterwards that he went too hard on the bike.
In looking a results compared to 2007; swim was only marginally better, bike was about 22min faster, yet felt much easier, and run was about 13min faster. Overall a 36min PR! I also saw and said hi to an EN female on the run. I do not remember her name but she was looking good.
David
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Comments
Nice job and congrats on the PR!
I saw David on Saturday at the Russian River, as his wife and her (cute) friend were sitting out there tanning themselves (I think).
David, was that ice cream shake part of your OFFICIAL pre-race nutrition plan? if so, I think I should partake next time too.
I have yet to write up my race report, but I've already started to examine/deconstruct the carnage that was my 'run'. Everyone will have a chance to chime in on helping me figure that one out.
I will write up my report too.
Vince
Hey Dave,
Great race report and a great result! Let's get together for a ride soon, after you've recovered!
Great report, Dave, and congrats on an awesome PR. Solid!
At this rate I hate to see what you will be like at IM AZ next year. You will be showered, shaved, massaged, taken a nap and had dinner by the time I cross the finish line.
But hopefully I will be ahead of your buddy, David. 
David - Jaw dropping performance! With your time on that hot day, you could be tickling 11:00 at IM Arizona.
Way to go Dave! Excellent race.