Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
Ironman North America
70F / 21C
Total Time = 11h 46m 1s
Overall Rank = 789/2500
Age Group = M30-34
Age Group Rank = 107/235
Pre-race routine:

Tough night of sleep. Up at 1:30am. Showered at 4:00. Ate
PBNJ, coffee, banana, muscle milk, and in the car at 5:00 to drive to race site. My family and I stayed at Watersound on SR 30-A in Walton County, which was about 20 minutes away. Beautiful vacation homes with lots of quiet, non-touristy beaches. Highly recommend if you want to get away from the dilapidated Panama City Beach. We parked at the Walmart and took the shuttle to the race. No big deal. Checked special needs bags, got in the wetsuit and went to the beach for the start of the swim.
Event warmup:

  • 59m 31s
  • 4224 yards
  • 01m 25s / 100 yards

A rugby match in the water. Brutal and pretty violent. I had a hard time finding good clean water. People were everywhere. Constantly hit, punched, grabbed, and ran into. But it was fun and what I expected. My goal was to use the swim as a warm-up with a goal time of 1:05-1:10. I felt like I kept my heart rate low. Swallowed some water but no big deal. I grew up on these beaches so I am used to a little chop / wave action. 1st lap was a 28 minute lap. Second lap was in 31, I think.
What would you do differently?:

Transition 1
  • 10m

Changed into dry Bib cycling kit. Comfort over speed. Put on Garmin 305. Took a quick pee break, applied sunscreen and off. Volunteers are awesome and so helpful
What would you do differently?:

  • 5h 36m 45s
  • 112 miles
  • 19.96 mile/hr

Felt great on the bike. The goal was to stay between 130 bpm and 140 bpm, which I did. The first 20 or so miles were fine. I finished the swim quickly so I was up with the big boys out of the water. They pretty much blew past me on the bike within the first 10 miles. I just let them go. The turn onto 20 and the ride until SR231 was not easy. We had a head wind with some small hills. Once onto 231, the speed picked up. Hit the out and back section - the road was pretty bad. My water bottle cage rattle free! Nutrition was right on. No upset belly. On the Perp every 8 min, chased with sips of water. A gel every hour. Salt / electrolyte pill every hour. Took 2 tylenol half-way through. I had 2 bananas and half a PBNJ as well. Once off the out and back, we had ~40-50 miles of super smooth and fast road with a tailwind. I was holding about 22mph on this section with no problem. Lots of blatant drafting, which is bothersome but out of my control. I race my race. It is important to me to know I completed this course within the prescribed rules. If someone else wants to cheat, they have to look themselves in the mirror.
What would you do differently?:

Nothing. Hit the nutrition spot on. Stayed within my heart rate just as I trained. I was expecting a 6:00 to 6:15 bike. I was a little worried I went too hard but turns out I didn't.
Transition 2
  • 07m 32s

Changed out of cycling kit and into Desoto tri shorts and top. Throw on visor, get more sunscreen, clean sunglasses and off.
What would you do differently?:

  • 4h 51m 50s
  • 26.2 miles
  • 11m 08s  min/mile

Great run for me after swimming 2.4 miles, biking 112 miles. I am not a runner. I had an IT band issue earlier in the year. My longest training run for the race was maybe 15 miles. So, I was worried about this. But I felt good most of the way. No dark times. Stayed positive. I thought about my 6 month old son and the sacrifices my wife made for me to do this race as motivation. The plan was to run 3 min and walk 1 min, which worked like a charm. The crowds were great and supportive. I never had any joint pain, which I attribute to the run / walk method. Because I did the run / walk method, I kept my HR lower, which I think allowed me to digest the nutrition I was consuming. No cramps, no nausea. I did feel some muscle spasm in my quads, etc. around mile 15-20, but they weren't too bad. So, my energy levels remained good throughout. Volunteers were awesome. Saw my wife, son, and mom at the turnaround, which was uplifting. So great to see their faces. I am not a runner at all so this marathon is probably my proudest achievement for this race.
What would you do differently?:

Nothing. Maybe run for 4 min and walk 1 min next time?
Post race
Warm down:

Finish was awesome and a great relief. Got the medal and picture. Ate 4 pieces of pizza, orange slices, and water. I was cold. I found my family, rounded up the bike and bags, found the car and headed home. Incredibly sore for the next 4 days or so but still on cloud 9. Awesome family vacation.

What limited your ability to perform faster:

Nothing. I executed my race plan to the best of my ability. Next time, I hope to get longer steady state bike rides in for 4-6 hours. I did the best I could with the time I had to train.

Event comments:

The beaches are beautiful. I prefer the low-key, mellow vibe of South Walton County to stay for the race. Some of the roads, maybe 20 miles or so, were pretty rough but not that big of a deal. Highly recommend.

Profile Album

Last updated: 2009-11-14 12:00 AM
00:59:31 | 4224 yards | 01m 25s / 100yards
Age Group: 13/235
Overall: 71/2500
Performance: Good
Suit: Xterra Vortex
Course: 2 lap Gulf swim
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Below average Navigation: Good
Rounding: Average
Time: 10:00
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
05:36:45 | 112 miles | 19.96 mile/hr
Age Group: 98/235
Overall: 757/2500
Performance: Good
131 BPM
Wind: Some
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 07:32
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
04:51:50 | 26.2 miles | 11m 08s  min/mile
Age Group: 132/235
Overall: 1170/2500
Performance: Good
Course: Flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4