Ironman Florida - Triathlon

Swim was canceled due to "double red flag rip current". The waves and chop weren't too bad, but they claimed the kayaks could not be controlled in the current, and thus it was too much of a safety risk.

N/A due to canceled swim.

Due to the cancelled swim, the bike became a time trial start, starting at 8am and going by race number. I was fortunate to have a relatively low number (#1002), and I started at 8:55am. Some didn’t start until after 10:30am.

At the start the temps were around 50 with 22mph NNW winds, gusting to ~30mph. The cancelled swim allowed me to start dry and in full clothes. I weigh 140lbs and get cold easily, so I went with 3 layers on top (tank, tri top, cycling jersey), arm warmers, full gloves, knee warmers, calf compression sleeves, socks and toe warmers. I also put the plug in my helmet. I warmed up rather quickly and could have probably done with 2 layers up top and no knee warmers, but I never got hot.

We’d have a stiff headwind for the first ~22 miles, going WNW for the first 7 miles, then due N for the next 15 miles. I was targeting 175-180w for the ride, and decided to go a bit harder in the headwind, knowing I could relax a bit those last 30 miles. With the TT start, I was concerned with the crowded roads and how to avoid drafting. Indeed the first 4-5 miles were crowded, and officials wasted no time in giving out red cards (and the first penalty tent was full when I rode past). But it wasn’t too difficult to stay legal, and it opened up more once we turned N.
I kept it in the small ring those first 22 miles and was at NP = 195w when I turned E, which was higher than I wanted, but my adrenaline got the better of me as usual. I basically spent the rest of the ride trying to slowly bring it back down to my ride target.

The trees blocked the worst of the cross winds on the roads which ran E and W. I expected more of a push headed E but didn’t seem to get it, but going S was fun. From mile 50-58 is a bad stretch of road, with cracks every yard or so that created just constant bumps. I had been warned about this stretch, but it was still more aggravating than I expected.

Heading south for the home stretch provided a lot of relief, and provided an opportunity to rest the legs a bit without losing too much speed. I realized I’d be around 5:20 which I was happy with, given the windy conditions. I ended up with NP = 179w, which was right on target, although I wouldn’t know if that was the correct target until the run. I left my shoes on the bike.

I consumed 1400 calories of Infinit in two bottles, and it went very well – no stomach issues at all. I started with water in my BTA bottle and picked up 3 water bottles during the ride. I took 3 salt tablets during the ride. I also had a Stinger waffle that I did not eat. Due to the colder temps, I had to constantly pee and did so 4 times on the bike. It was not easy for me, I basically had to stand up, stop pedaling, and just wait until I could pee. A couple of times I almost slowed down to a stop while doing it.


Shed a couple layers of clothes. But I was happy with the ride.

I left my shoes on the bike, ran to my bag and ran into the changing tent. There were only 6-7 guys in there, so I had my own volunteer. He dumped out my bag and started to help me. I took my time, taking off my gloves, arm warmers, leg warmers, socks and cycling jersey, then put on my PF socks, real socks, De Soto arm sleeves, Garmin Forerunner 220, hat, race belt and 20oz handheld water bottle (filled with 400 calories of Infinit). The volunteer sprayed me with sun screen while I did other things. I took ½ of a 200 mg caffeine tablet in T2, thanked the volunteer and jogged to a porta potty to pee. I could tell that my legs felt ok, and the weather was great.

Not much, though I could have probably shaved off 30-60s by just thinking more clearly in there.

During training I had done a few 4 mile runs after 100+ mile bike rides, mainly to test nutrition and bike pacing. My longest previous run ever was 19 miles. So I was not really sure what to expect.

I had expected to see my family around the run out spot, but didn’t. The first mile was a bit fast, but then I settled into a steady low 8ish pace. I’d drink a bit of Infinit every mile or so, and chase it with water from the aid stations. The goal was for the Infinit (400 calories in a 20oz hand bottle) to last until I switched to Coke for the last 6 miles or so of the run.

The wind was still strong and it was something of a tailwind going out, headwind coming back. There was not a cloud in the sky. By mile 5 or 6, I wasn’t tiring and I started to feel good about the run and my bike pacing. I was surprised to see my brother and his family parked out near the entrance to the park, and I saw them again coming out of the park. I saw my wife and son just after SN, starting lap 2. I gave my son a high-five and it was very uplifting.

I held a sub 8:20 pace through mile 15, after which I started to slow. My quad muscles started to hurt around mile 13-14, feeling really sore, almost as if I had run a half marathon the day before. I started worrying about cramps, and took a salt pill and kept drinking water at each aid station. I took ½ of a 200 mg caffeine tablet about halfway through the run.

After the last turn around in the park, I started drinking Coke at each aid station. The last 4 miles my pace slowed to low 9s, but I was able to hold it there. My quads kept hurting but never cramped. I started talking to myself at mile 20, and the miles started to take forever. But once I hit mile 25, I picked it up and finished strong. Passing SN and entering the finishing chute was an amazing feeling. I had the chute all to myself and soaked in the cheers. The sun had set but it wasn’t dark yet. I saw my family along the wall of the chute and leaned over to give some high fives, and heard my name called over the speaker.


I was very happy with the 3:40, so it's hard to say I would have changed something. Perhaps starting out a bit slower would have resulted in a more even pace throughout the entire 26.2, but my slowest mile was 9:08, and so I won't complain, especially never having run more than 19 miles before.

Met my family and grabbed some food, although my stomach wasn't much in the mood. I grabbed my bags so I could put on some warm clothes, and then hit the massage table. After that I got my bike and walked (ok, hobbled) back to the condo. My quads were hurting like never before.


I just can't complain about my results. The wind was rough on the bike, especially for a lightweight like myself. One guy I talked to said he went 20 mins slower on the bike this year vs. last year. But the cool temps were perfect for LC racing. Everything went according to plan, and for that I am very happy. I was targeting a 10:45 and feel I would have easily had that if we had swam, as I'm about a 1:15 full distance swimmer.


First time the IMFL swim had ever been canceled, but I guess that's the risk of an ocean swim. The volunteers were great, and WTC puts on a good show. I would like to come back and try this one again, to complete the full event one year. But I'm signed up for Louisville in 2015.