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| Great spectator support at the 2015 Vineman 70.3 swim course |
As so many friends and teammates toe the line on one of my all-time favorite courses this weekend, I wanted to share a few last minute tips! Wishing I was there to cheer in person, this was the next best thing I thought I could do to support everyone. Please know that all this is coming from an amateur athlete who just really likes this course (& has been there racing, volunteering & cheering many times). I really look at every experience as an opportunity to learn, so here's what I learned over the past few years along the Vineman course:
1. Be early for the race start!
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| Swim course entry at the 2015 Vineman 70.3 |
2. Swim a tight line along the buoys in the center of the river.
The swim course is really fun because it follows the bends of the river, but many swimmers will be weaving and adding distance as they zig zag around. The swim will be somewhat crowded, so be patient and sight often. There is sometimes dense fog at the start, which may also limit visibility.
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| 2015 Vineman 70.3 swim start |
Many people will walk slowly at the turnaround point. Resist the temptation to walk a lot. Walk when you need to (water may be only 2ft deep - you will need to walk some), but then try and carefully dolphin dive to save time when it is deep enough to do so.
4. Run your bike up the short hill out of T1.
Many people try and clip in on the incline and fall. That is a rough way to start your ride! Run up the little hill and get on your bike at the top (it will likely be faster to do this anyway).
5. Use caution when the course marshals tell you and follow the rules.
Drafting is always an issue in these races - don't do it! Also, when they tell you to slow down for a turn, SLOW DOWN!!! (especially the 90+ degree turn off River Rd early in the course...don't be the athlete in the bushes...)
6. Don't go crazy on the bike course... Focus and ride smart! It is possible for strong cyclists to go too hard on the bike course and blow up on the run. Happens all the time!!! Go hard, but ride within your limits to set yourself up for a solid run.
7. Be patient with your race.
There will be all sorts of people on the course from beginners to pros, and it will likely be crowded in parts, windy, hot, on rough pavement, etc. Keep your focus, don't be a DB to others, and stick to your plan (in terms of nutrition and each discipline). Be patient coming in to T2 if there is a long, narrow run approach like last year (if you are walking, just stay to the side so others can run past you - if you are running, just call out so others know to stay to the side).
8. Be prepared mentally for a hot run.
There may be some shade on the run from overhanging trees along the roads, but be prepared for high temps as the day progresses. The start of the ride can be almost cold, but there is no danger of being cold on the run. One positive note is that there is usually very low humidity in the region... but that doesn't make it any less hot. Have a game plan if it heats up!
9. There are some rolling hills on the run course.
Nothing to worry about - just be prepared that it is not flat. As you approach the hills, increase your cadence, look a few feet ahead of you (not at the top of the hill), and you'll be up them in no time. Race the downhills!
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| Finish line scene at the 2015 Vineman 70.3 |
10. Take in the scenery and be grateful!
This is an incredibly beautiful course, so take some time during the weekend to really appreciate what a gift it is to race in such an amazing place!!! Thank as many volunteers and race supporters as you can!!!
Good luck, have fun, and as Coach Jim says... RACE HARD!!!
*** Random note... There was a $5 parking fee at the lot on Armstrong Woods Rd last year. Come with cash!!! (bring $5-10 just in case!!!) You can also park along River Road.
