Swim (1.2 mile):
After watching the pros finishing their swim and leaving T1 on their bike, I finished setting up my transition before heading for an easy 7-8min jog and with another 1-1.5hr to spare. With water temperature in the low 70s, I chose a sleeveless wetsuit, which was warm enough. I got in the water 8min before, warmed up and off we went. Swimming in the Russian River is as close as it gets as swimming in a pool! You can see the bottom most of the time and can stand up most of the time too; just no line and no flip turns! I was able to draft for the first half of the swim, mostly because I had swimmers all around me and was not able to pass. I think I started to annoy the swimmer in front of me after touching his feet repetitively as he finally kicked me in the face and knocked off my goggles. Good thing I was able to stand up, put my goggle back (I always wear my goggles underneath my swim cap so that I don’t loose them), and was back on track but this time keeping my distance. Half way through, my hands could touch the ground every time I pulled. Next to me a guy decided to stand up and run in the water and I must say he was going as fast if not faster than me; therefore, I also stood up and started to run but quickly realized it was a bad idea. I could feel I was using more energy this way than just swimming, so I dived back in the water and kept swimming. Also I didn’t want to take the chance to step onto a sharp stone or worse. Upon reaching the half way point, a lot of people stood up to run around the buoy. Swimming back downstream was a blast, it felt great. Coming out of the water, I removed my wetsuit in the carpeted area before entering the transition area as each alley of the transition was pretty narrow and covered with stones.
Bike (56 miles):
Vineman has a clean transition. You are required to pack all items in the provided swim bag before leaving transition. After stuffing my wetsuit, goggles and towel in my bag (which then volunteers collect to bring to the finish line), I grabbed my bike and ran to the mount line, which is located at the bottom of a short but steep enough hill. I had seen many people from early waves either running to the top of the hill before mounting their bike or mounting at the bottom. Some were able to gain enough momentum to climb it while others failed and crashed. I had decided to wait to see how crowded it would get by the time I get to the mount line. As I approached the mount line with only 3 or 4 other cyclists, I jumped on the bike, pushed on my left feet a couple of times enough to get me going. The first 5 miles were pretty smooth. The most technical part of the bike course came at 5.3mile with a sharp 90degree right turn followed right after by a very short and steep downhill. Later on that day, we had learned that someone had gone too fast in the turn, went over their handlebar and crashed face first on the pavement. Apparently, this turn takes down a few riders every year, this year was no exception. The following 35 miles was a mix of rollers, hills and turns through many of the Napa Valley vineyards. Starting in the last wave has the advantage that you are passing a lot of people on the bike, which is mentally very motivating! Chalk hill came at mile 43. This was the most challenging part of the ride. About a mile long, this hill is steep enough and long enough to challenge every rider. After that, it’s a nice ride to Windsor where T2 was set up. With a time of 2:27, I knew I was well on time to go sub-5 but was worried I had pushed too hard on the bike to have a good run.
Run (13.1 miles)
Coming on to T2, I quickly racked my bike, pulled out my shoes from a plastic bag I had prepared the day before (T2 was set the day before, meaning shoes are left outside overnight). I put on my shoes, grabbed my visor and electrolytes and started the run. The first hundred yards were a bit shaky as we exited the high school but quickly found my rhythm. I was feeling good, but with my pace 30s faster than what I had planed, I forced myself to slow down to a comfortable 7:15 pace (comfortable pace early on the run often translates to a near impossible pace later on the course!) trying to focus on form and cadence. The run had some nice and long rollers with a few challenging hills. By this time, the sun had come out and temperature was slowly rising, so I took a couple of Endurolyte pill. I alternated at every aid station (located every mile or so) between water and Gatorade, while pouring cold water on my head. The first 5 miles felt amazing. I passed a lot of people; spirit and confidence were pretty high! At mile 5, I started to experience stomach cramps…as usual! I slowed down and worked hard on my breathing for half a mile until it was under control. At mile 6, we entered one of the winery and did a couple of loop around the vineyard, the only time we ran on dirt road. I took a gel now that my stomach was feeling better. At the half way point, I got passed by a runner and decided to pick up the pace to try to stay close. A few minutes later, she was gone! I was now running 7:20, and this was no longer comfortable. Legs were starting to feel heavy. I still felt OK but I could see my pace slowly starting to drop. Around mile 7-8, I got passed by a runner in my age group. I was determined not to let him go and stayed right behind for a mile or so, but he stopped at the next aid station. I grabbed more water and kept going. On the downhill, I let my legs go with long strides, while going easy with short strides on the uphill. At mile 10, I could feel I was now running on a pretty much empty tank. I started to grab cola, Gatorade and had my last gel within the next 1.5 miles. I started to experience blurred vision but the realization that I could finish this thing sub 4:40 kept me going. At this point, I was unable to pay attention to what was going on around me, that’s how I missed the last turn! Finally a volunteer screamed at me and I turned around, wondering how I could have missed such an obvious turn. The last mile lasted forever it seemed. Approaching the finish line, I could hear the crowd welcoming finishers. Entering the high school, I was begging for the finish line to be around the next corner. As I finally saw it, I got passed by the same guy I had chased earlied. I couldn’t believe he waited for the last stretch to pass me, but I would have done the same, he did great. Upon crossing the finish line, I was welcomed by a wonderful 60-year old lady who offered to carry me to an aid station to get some water, that was really sweet. Overall, this was my best race and finished with a 4:39:35, a 24 min PR good enough for a 11th AG and 59th OA place.
Vineman puts on a great race in the beautiful Napa Valley, either you’re looking for your first ½ Ironman or your next challenge, this race will please everyone. Worth making it a vacation away from the Tucson heat! GEC and Tucson were well represented at the race, with Trisports being one of the sponsors. It’s always nice to travel so far away from home to find so many familiar faces! No need to say that the help and guidance from coach Brian Grasky was key to a successful race! Now time for a vacation…
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