Gulf Coast Triathlon - Triathlon1/2 Ironman


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Panama City Beach, Florida
United States
84F / 29C
Sunny
Total Time = 5h 45m 13s
Overall Rank = 292/1050
Age Group = m40-44
Age Group Rank = 0/
Pre-race routine:

not much. No boost or ensure this race. Ate a few small things and that's pretty much it. Set up Transition and hit the beach carrying my wetsuit. Race start was 6:15 am, and my wave did not go until 7:15.
Event warmup:

At about 6:50am, I got in the water with my wetsuit on, and did some warmup freestyle, and just generally got used to the water.
Swim
  • 43m 59s
  • 2112 yards
  • 02m 05s / 100 yards
Comments:

Swim was just as tough as 2008. I watched video of both races and both were very similar. Rough conditions made sighting a bit more difficult. I swam this race well.. for me. My time is not great, but I am happy with it all things considered. My swim training pretty much started a month ago.
What would you do differently?:

Train more. Other than that, nothing.
Transition 1
  • 03m 40s
Comments:

A little long in T1. Probably because I wanted to be 100 percent sure I had sunblock everywhere it was possibly needed. The sun was intense.
What would you do differently?:

Just move a bit quicker.
Bike
  • 2h 45m 39s
  • 56 miles
  • 20.28 mile/hr
Comments:

Again with the whole proper training for the bike.. I have some good training in, but not enough course appropriate training in. GC demands flat training where you are in a fixed gear for a long period of time with sustained pedaling. The silver comet offers that, but I've done mostly hill work to build strength. That may pay off later, but not at this race. I went out hard and felt good. Coming back into the headwind, I kinda weakened / fatigued more than I would have expected.
What would you do differently?:

Train on the Comet. I need to look at last years GC report and see what I put here. Heh.
Transition 2
  • 02m 46s
Comments:

More sunblock.. badly needed sunblock.
What would you do differently?:

Nothing
Run
  • 2h 09m 10s
  • 13.1 miles
  • 09m 52s  min/mile
Comments:

Freaking hot.. I ran what I could run. Heat like that is a severe limiter for me. I never walked.. except maybe grabing a cup from a volunteer for a split second. I packed the ice in my top and shorts and kept my core cool.. as possible anyway. I didn't dump over the head this time. I did use the sponges on the back of my head and neck when available. Had a great time out there though. Talked with a lot of strangers, and scooped up some people on the way in and made sure they finished with me.
What would you do differently?:

Nothing. I did what I could and I was happy with that.
Post race
Warm down:

Party at the Atlanta Triathlon Club tent. Beer, food.. very nice.

What limited your ability to perform faster:

heat, then training, then just overall stress levels being a bit high as of late with the whole job thing.

Event comments:

Always a first class event. Really you cannot ask for more from a race.




Last updated: 2009-05-11 12:00 AM
Swimming
00:43:59 | 2112 yards | 02m 05s / 100yards
Age Group: 0/
Overall: 0/1050
Performance: Average
Note: The yardage for this template was incorrectly listed at 2600+ yards. I changed it for this race report to the correct yardage.
Suit: Full wetsuit
Course: Rectangle, with the course going out long, over short, then back in to shore.
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: High
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 03:40
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:45:39 | 56 miles | 20.28 mile/hr
Age Group: 0/
Overall: 0/1050
Performance: Average
Wind: Headwind
Course: Out and back.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:46
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:09:10 | 13.1 miles | 09m 52s  min/mile
Age Group: 0/
Overall: 0/1050
Performance: Average
Course: Out and back. Zero shade, so don't ecxpect any.. ever.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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] 5