Gulf Coast Triathlon - Triathlon1/2 Ironman

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Panama City Beach, Florida
United States
85F / 29C
Total Time = 7h 17m 8s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 82/92
Pre-race routine:

Woke up at 4:15. Ate banana, drank coffee and water. Drove to race, set up transition, used toilet several times.
Event warmup:

Short swim to get used to ocean conditions.
  • 37m 3s
  • 2640 yards
  • 01m 24s / 100 yards

I freaked all week about the swim being in the ocean. Little did I know this would be my best leg of the event. I should have worried less about the swim and more about the other legs.
What would you do differently?:

Maybe go out a little more aggressively and worry less.
Transition 1
  • 03m 55s

T1 went very well. First tri in which I already had shoes clipped in. I did forget to put my race belt on. Didn't realize I needed it for the bike.

What would you do differently?:

Remember race belt. Not wear socks on bike.
  • 2h 46m 37s
  • 56 miles
  • 20.17 mile/hr

My aerobottle was loos from the minute I got on the bike. I had another bottle in a cage with perpetuem. The first time I tried to drink it, the top flew off and perpetuem went everywhere. Wound up with a little over half a bottle for the rest of the ride. Finished the perpetuem in the last 10 miles.
Average bike speed was better than I expected. I was hoping to get in around 3 hours.
However, this is obviously where my problems started. I guess I didn't drink enough on the bike. Ate one gel.
What would you do differently?:

Drink more.
Transition 2
  • 02m 55s

Even putting on sunscreen here, this transition went very well also.
  • 3h 47m 9s
  • 13.1 miles
  • 17m 20s  min/mile

Let me start by saying I ran a stand alone HM in March in 1:25, so you can imagine my dissappointment. The wheels fell off immediately. My calves started cramping one mile in. I guess I didn't hydrate enough the day before, the morning of and during the bike. Mile one was around 9 minutes. Mile two was around 12 minutes and they only got worse. The cramps worsened, and I couldn't decide what to do. I was pissed, scared and hurting bad. By mile 6 I couldn't even jog anymore. At the mile 11 aid station I actually sat down nd had them call for someone to come and get me. I was dizzy, lightheaded and the cramps were unrelenting. When the golf cart arrived, I felt somewhat better and decided to try and finish.
The cramps continued and I walked the last 1.1 mile in 29 minutes. I saw My wife near the finish. She was worried sick as she had seen me around mile 5 and expected me in an hour earlier.
We proceeded to the medical tent for 2 bags of IV fluid and a comment by the massage therapist trying to work the still awful cramps out-"you are definetely the most difficult case yet."
Man, what a disaster. I am utterly digusted by the results of months of hard work.

What would you do differently?:

Post race
Warm down:

IV fluids in med tent

What limited your ability to perform faster:

Hydration, nutrition, heat, humididty.

Event comments:

Terrible run performance because of a lacking nutrition plan.
A well organized and supported race however, that I would like to attempt again.

Profile Album

Last updated: 2009-04-01 12:00 AM
00:37:03 | 2640 yards | 01m 24s / 100yards
Age Group: 30/92
Overall: 0/
Performance: Good
Course: 950 yd out, 200 across, 950 yd back in
Start type: Run Plus: Waves
Water temp: 77F / 25C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Average Navigation: Good
Rounding: Good
Time: 03:55
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:46:37 | 56 miles | 20.17 mile/hr
Age Group: 51/92
Overall: 0/
Performance: Good
Wind: Some
Course: Out and back
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 02:55
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
03:47:09 | 13.1 miles | 17m 20s  min/mile
Age Group: 87/92
Overall: 0/
Performance: Bad
Course: Out and back.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4