I remember hearing about an "All Women's Half Ironman Distance Triathlon" called "Barb's Race". This race takes place in Sonoma Valley, CA.
At the time I was still working up my courage to accept the mental and physical challenge of the Half Ironman Distance, so participating in Barb's Race was a faint and distant dream.
Many years and miles later the time to register had come. I opted to sign up for the Ironman branded 70.3 version of the "All Women's Race" which was simply called "Vineman Triathlon"!
Mastering the Mind:
When most of us think of participating in the sport of triathlon, the obvious area of training is physical. We train ourselves to Swim 1.2 miles, to Bike 56 miles and to cover the distance of 13.1 miles... but are we equally prepared for the mental challenge?
As I gathered my gear in preparation for my flight I found my thoughts were plagued with doubt and uncertainty.
Q. Did I train enough?
Q. Can I finish?
Q. What if I can't do this?
I am sure these questions have crossed the minds of many athletes. The "Spiral of Doubts" seem to surface just before facing any great challenge.
While there was some reality to my concerns as my training had been less than optimal, I decided to step into the opportunity of "Working within the Chaos". This was the perfect moment to practice what I know about self mastery.
The Inward Journey:
 |
| 70.3 Vineman Bike Course |
I decided to place my attention on what I truly love about the sport of triathlon... to focus on how I feel when I am swimming, biking and running! To get back to the reason why I these races add such quality and depth to my life... and why I spend my evenings and weekends in preparation for these precious moments.
My surface mind rattled on and on about the many weight loss and fitness goals that had not been met, yet there was another part of myself that was deeply excited about the journey that was about to unfold.
My intention now was to move forth from a place of "Joy and Thanksgiving"... to be grateful simply to be in the energy and the space of the race and the grandeur of nature.
My intention now was to move forth from a place of "Joy and Thanksgiving"... to be grateful simply to be in the energy and the space of the race and the grandeur of nature.
Pre-Race Preparation:
My standard pre-race preparation consists of the following:
* SWIM: Get familiar with the race start and "Feel the water"
* BIKE: Drive the bike course noting challenging sections
* RUN: Bike the run course noting the race route
SWIM
Many triathletes were gathered near the Russian River. It was so beautiful there. I could feel the gentle current pushing against my swim stroke as well as assisting me back downstream when I changed directions. My swim was not long... just enough to get familiar with the water and to say, "Hello!"
BIKE
BIKE
The rolling hills of the bike course were an equal delight. The horizon was sprinkled with perfectly groomed vineyards and winery's. The grapes were still green and just starting to grow. My only regret is not capturing more of this amazing space in photos and film.
As we drove briskly across the course, I made a mental note of each incline and kept a keen eye for the steeper grades of the bike course. The most notable climb of the race was Chalk Hill which was about a quarter mile in length (400M).
I was relieved to realize that I have climbed longer, steeper grades in Colorado. Competing on rolling and hilly bike courses is very new for me. Only recently have I started to work on riding 1% - 3% gradients, so it was comforting to see Chalk Hill in person and realize that I had enough power and endurance to make this climb on race day.
RUN
Finally we rode our bikes through the run course and were surprised to see so many hills. The roads were lines with Eucalyptus trees whose fragrant scents filled the air and peeling bark covered the ground at the base of the trees!
What a beautiful race course! This is certainly one of the most scenic routes I have ever seen! Colorado provides amazing training venues, yet I found myself fascinated with the unbelievable lands of Sonoma County, CO!
Swim:
As we drove briskly across the course, I made a mental note of each incline and kept a keen eye for the steeper grades of the bike course. The most notable climb of the race was Chalk Hill which was about a quarter mile in length (400M).
I was relieved to realize that I have climbed longer, steeper grades in Colorado. Competing on rolling and hilly bike courses is very new for me. Only recently have I started to work on riding 1% - 3% gradients, so it was comforting to see Chalk Hill in person and realize that I had enough power and endurance to make this climb on race day.
RUN
Finally we rode our bikes through the run course and were surprised to see so many hills. The roads were lines with Eucalyptus trees whose fragrant scents filled the air and peeling bark covered the ground at the base of the trees!
What a beautiful race course! This is certainly one of the most scenic routes I have ever seen! Colorado provides amazing training venues, yet I found myself fascinated with the unbelievable lands of Sonoma County, CO!
Swim:
 |
| 70.3 Vineman - Swim Start |
It felt like we had just stepped off the plane, yet somehow it was now race day and the athletes lined up by wave in preparation for the swim start.
I lined up with the Women Age 45+. Our heads were adorned with blue swim caps.
I always enjoy congregating with "Like Colored Caps". A silent "Sorority" seems to exist. We all share an unspoken bond as we individually prepare to face our race day.
I chatted with several of the women around me being mindful to stay present to myself and my experience.
I lined up with the Women Age 45+. Our heads were adorned with blue swim caps.
I always enjoy congregating with "Like Colored Caps". A silent "Sorority" seems to exist. We all share an unspoken bond as we individually prepare to face our race day.
I chatted with several of the women around me being mindful to stay present to myself and my experience.
I felt relieved as the nervousness from the night before was finally starting to subside. I remembered my intention for the race and gave thanks to the water in advance for surrounding and supporting me.
We all treaded water while trying to figure out what the announcer was saying. His voice was indistinguishable on the water... but finally we heard the crowd counting down...
 |
| 70.3 Vineman - Women 45+ |
...10 ...9 ...8 ...7 ...6 ...5 ...4 ...3 ...2 ... ::: AIR HORN :::
ARMS – LEGS - FLAILING!!!! The swim start was a bit hectic! The narrow width of the Russian river caused many of us to attempt to swim on top of each other. In other races the competitors have the opportunity to spread out across a wider beach, however at Vineman, we were crammed together for a "close knit" start.
 |
| 70.3 Vineman - Out and Back Swim |
The Vineman 70.3 Swim is an "out and back". The competitors swim against a slight current on their way to the turn around point and enjoy the gentle push down stream as they return to the Swim Finish.
I enjoyed the “Lake Like” swim experience in contrast with my two most recent Ocean Swims. The upstream river was dammed so current was barely noticeable.
When I finally reached the turn around point I noticed my hands were scraping the bottom of the river bed. I made my stroke more shallow and continued to swim.
When I turned my head to take my next breath I noticed that someone had stood up and started walking!!! I continued with my shallow strokes and saw another walker, then another!!! These people were WALKING THE SWIM!!!!!!! Not only were they walking, they were walking FASTER than I was able to swim!!!! In that moment I knew I had seen it all!!!
 |
| 70.3 Vineman - Walking the Swim |
I was clear that I would not walk. I felt committed to swimming the swim and refrained from the intermittent desire to stand up.
At this point I was breast stroking as my shallow freestyle strokes were no longer propelling me forward. As my head rose above water with each breast stroke, I had the amazing opportunity to look around at the beautiful Alexander Valley... the lush vegetation and bright sun light.
 |
| 70.3 Vineman - Swim Finish |
Before I knew it the river had deepened again to allow my natural freestyle swim stroke. I could feel myself coasting downstream with the current... literally in the "Flow" of life!
As I approached the final 200M of the swim, I could see the finishers arch and felt happy about my efforts this morning.
T1:
So I rise from the water and head under the swim finish arch. My eyes pan the sides of the ramp in hopes of spotting a team of “Wetsuit Strippers”. Back and forth I gazed only to find the carpeted lane leading to the racked bikes!!!
 |
| 70.3 Vineman - Racked Bikes |
“What??? !!! No Wetsuit strippers!?????” I could not believe it! Every 70.3 race I have done has offered Wetsuit Stripper services and now I was left to remove my wetsuit by myself!
I found my racked bike and had a “Short Argument” with one leg of my wetsuit! Put on my shoes, no socks… helmet, glasses and race belt.
I ran for at least a quarter mile before reaching the mount line. I “matted” the end of T1 and was prepared to face the bike leg.
Bike:
As I ran over the timing mat and found myself looking up a very “Sharp” yet very “Short” hill.
 |
| 70.3 Vineman - Sunset Ave. |
The hill itself would be nothing if it were 400M down the road, however my options were to clip in and begin to climb with no momentum to stabilize my speed on the bike or to walk up the hill in my bike shoes and clip in at the top. I opted to walk and clip in after safely negotiating the incline.
I settled into to a nice “Pedal Roll” and began to replenish the liquids I lost in during the swim. The air was still cool and the clouds continued to canopy the sky. The temperature was slowly starting to rise and I was ready to settle into the 56 mile ride.
Just after mile five, the bike course took the rider through a surprisingly steep, sharp, downward embankment. This was followed by an immediate sharp “S-curve” with a steep climb out of the hidden subdivision located on Sunset Avenue.
Just after mile five, the bike course took the rider through a surprisingly steep, sharp, downward embankment. This was followed by an immediate sharp “S-curve” with a steep climb out of the hidden subdivision located on Sunset Avenue.
While the race director highlighted this section of the course, I was deeply grateful for having previewed it the day prior.
The next section of the course was simply stunning. There was an amazing series of rolling hills… perfectly groomed vineyards… old farms featuring cows and goats grazing in the pastures. I allowed myself to get lost in the beauty of these amazingly narrow country roads… winding back and forth offering generous descents after moderately challenging climbs!
 |
| 70.3 Vineman - Groomed Vineyards |
For some reason the water bottle was “skinnier” than a standard cycling bottle… so it jostled around in the cage. I found myself worried that each bump I hit might launch my water bottle off into the middle of the road. I managed to wedge it in tight enough that none fell overboard, however I do hope they will consider standard size bottles in the future.
So up and down I went in the county side of Sonoma Valley! I relished the achievement of each climb and enjoyed the reward of each downhill. I barely noticed the poor road surface and numerous potholes in the worn "Chip and Seal" pavement. The race directors did a great job at identifying the hazards by circling them with white paint. The game of the day was to dodge them as if traversing an agility course. I enjoyed the extra challenge and knew in that moment that I had melted into the momentum of the day.
 |
| 70.3 Vineman - Bike Course |
The greatest challenge was a severe series of abdominal cramps after eating too much at one time. I usually drink water before consuming my "Chocolate Ensure"nutrition... but after several sips of Gatorade followed by a huge gulp of Ensure, my stomach revolted in the form of cramping.
"Don't panic... just slow your pedal stroke". I sat up in effort to coax the knot from my stomach.
"Don't panic... just slow your pedal stroke". I sat up in effort to coax the knot from my stomach.
It took alittle while, but I knew all would be well. 70.3 is a long day and many feelings both physically and otherwise surface and subside. So I began the delicate effort of sipping water and rode with a slowed cadence until things seemed to settle.
As I approached Chalk Hill I reflected on my initial concerns of not having the ability to make this climb without walking. However, after driving this section the day before, I had more confidence.
 |
| 70.3 Vineman - Chalk Hill Road |
I rode slow into the build of the climb conserving what energy I had left after the previous 42 miles... then the road started to point upward... and I felt the demands of the incline. "Steady State"... "Just keep turning the crank..." ... Round and round my crank went... slow but steady I made it without walking!
Spectators were standing at the apex of the hill cheering us on! I was focused on my efforts and I wasn't abble to acknowledge their support as graciously as I normally would. The best I could do was offer a labored glance and nod as thanks for their words of encouragement!
Spectators were standing at the apex of the hill cheering us on! I was focused on my efforts and I wasn't abble to acknowledge their support as graciously as I normally would. The best I could do was offer a labored glance and nod as thanks for their words of encouragement!
While my trusty Garmin 310XT recorded my every move, I had decided before this race that I would not check my actual splits. Instead I wore a wrist watch on my other arm to make myself aware of cut off times and I knew that the bike cut off was 2:30pm.
 |
| 70.3 Vineman - Vineyards |
After climbing Chalk Hill I nervously checked the clock... 12:30pm!!!! YES! I will make the bike cut off! So, I finished the remaining 10 miles of the bike ride with a "Smile In my Heart".
For many weeks leading into this race one of my fears was not being able to make it up Chalk Hill without walking. That fear was followed closely by concerns of not making the bike cut off. With both of these challenges behind me, I was filled with an amazing sense of personal accomplishment.
For many weeks leading into this race one of my fears was not being able to make it up Chalk Hill without walking. That fear was followed closely by concerns of not making the bike cut off. With both of these challenges behind me, I was filled with an amazing sense of personal accomplishment.
As I rolled into Windsor High School I headed toward the grassy area of T2 (Transition Area 2). Swim and the bike DONE... now on to the run!
T2:
 |
| 70.3 Vineman - T2 |
So I scurried from the dismount line and ran with my bike for what seemed like a quarter mile (400M) to my transition area.
70.3 Vineman is a "Point to Point" race where T1 and T2 are in different locations.
Our running gear was dropped off the day before during "Packet Pickup", so I found my shoes and hat amongst the rows of bikes. I barely had a space to rack my own, but I made one! I sat down to put on my socks and shoes... I grabbed my hat and fuel belt and headed for the "Run Out" line!
Run:
Just 13.1 miles stood between me and the finish. "Just count the miles down"... I encouraged myself silently.
When ever I have a huge task in front of me I remember to break it down into smaller parts. And while 13.1 miles seems like a long way, my mind can grasp the concept of moving through "1 Mile"... so I focused on completing the run in one mile increments.
 |
| 70.3 Vineman - Eucalyptus Tree |
"You can do it!" "You're almost there!" I enjoyed their enthusiastic yells! I had enough energy to do a "Vanity Jog" down the half mile stretch, then I dropped to a walk after I turned off of the main street!
The day before we had ridden this section of the run course on our bikes, so I knew of the numerous hills that lied ahead. I committed to a pace that I thought I could sustain and settled in!
One of the most delightful aspects of the run is that the course was lined with Eucalyptus Trees. Eucalyptus is one of my favorite fragrances so it was even more amazing to catch an occasional whiff of these amazing trees!
I had never seen a "Real Live Eucalyptus Tree"!! So I marveled at the peeling bark and enjoyed what shade they provided from the sun.
The temperature was now in the mid to low 80's F (Upper 20's C). "Stay on top of your Enduralytes" I kept telling myself. I drank and took salt tabs on schedule. I had covered five miles and was feeling great!
At Mile 6 I headed into the La Crema Winery Vineyards to mark the turn around point of the run course! What an amazing experience this was. All this time I had seen the Vineyards from a distance and now I get to run for one mile in a field of grape vines!
 |
| 70.3 Vineman - La Crema Vineyard |
I quickly adjusted my foot strike to transition from pavement to dirt and around the vineyard I went!
I starred down the many perfectly groomed rows of vines glancing longingly at the newly budding grapes.
I starred down the many perfectly groomed rows of vines glancing longingly at the newly budding grapes.
"I wonder what they taste like... so green... so tiny... so cute!" My curiosity got the best of me and before I knew it I had plucked a green grape from the vine and popped it into my mouth!!!
@#%&#$%!!!!!!!!!!! For such a tiny grape, it sure packed intense "Sour Power!" That grape was exponentially more bitter than I had ever imagined!!! I swigged the Gatorade from my fuel belt more enthusiastically than I had before in hopes of washing that piercing taste out of my mouth!!!
 |
| 70.3 Vinean - La Crema Vineyard |
It seemed like forever to circle the vineyard, but finally I was heading out on to the pavement to cover the final six miles of the run course.
I continued my count down... however as I approached mile eight "The Wheels Came Off".
There are times when the mind is willing and the body is not. This was one of those times for me. My pace slowed even further and I was barely able to walk.
"Get something to eat!" "Keep Drinking"... I tried to trouble shoot the situation with my fading energy level. While many thoughts were racing through my head, "Stopping" wasn't one of them!
So I kept on moving as slow as it was... "Forward Motion"... "Get there!"
Up one hill and down the next. I was hurting, hot, and tired. And even from this place I knew there was no where else on earth that I would rather be! I was doing "My Thing"... pursuing my dream and enjoying the fact that I was racing the most beautiful race course I had ever seen!
 |
| 70.3 Vineman - Finish! |
I can not describe what happens in the mind and the body at the point where a dream is about to come true. That whole last mile seemed to be an out of body experience. It felt like I watched myself run...and run I did that last half mile.
I remember rounding the bend and seeing the finish... it took everything I had not to burst into tears before actually crossing the mat.
My trot quickened and I rose my hands in celebration for this day. I was so deeply grateful to be an official finisher of 70.3 Vineman!
 |
| 70.3 Vineman - Finishers Medal |
