Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
Ironman North America
60F / 16C
Sunny
Total Time = 13h 41m 38s
Overall Rank = 1675/2950
Age Group = 55-59
Age Group Rank = 44/90
Pre-race routine:

Everything checked in on Friday. Arrived around 5:30 with morning clothes bag. Ate a banana and Powerbar around 5
Event warmup:

Nothing really possible except some stretching and staying warm.
Swim
  • 1h 20m 28s
  • 4156 yards
  • 01m 56s / 100 yards
Comments:

Should have been an easy enjoyable swim and was for the most part. The mass start caused lots of contact and crowding especially at turn buoys. Some called it a washing machine or a cattle drive across the Rio Grande. I felt good overall.
What would you do differently?:

Stay on the inside of the buoys going out to avoid cattle.
Transition 1
  • 14m 34s
Comments:

Finding my bag was confusing, took several minutes to find it and exit bag corral. Then changing area was so crowded that finding room to change was hard. Overall, things moved very slow for me.
What would you do differently?:

Practice changing in a phone booth.
Bike
  • 6h 15m 41s
  • 112 miles
  • 17.89 mile/hr
Comments:

Tried to keep HR at 120-125 and did well with that. Wore compression leggings, arm warmers and gloves which worked just right. Took off gloves halfway. Stopped to pee once at mile 45. Nutrition worked out well with a total of 5 bottles of Heed, 6 S-caps, and 5 Hammer gels for entire ride. Ate some Fritos and some sour gummy candies at special needs for a flavor break. Also drank a total of 2 bottles water at water stops.
What would you do differently?:

Skip the gummy candies.
Transition 2
  • 07m 13s
Comments:

Dismount line area was crowded and wasn't planning on bike catcher taking my bike. He took before I could detatch my Garmin but someone was nice enough to retrieve it.
What would you do differently?:

Practice with bag of clothes.
Run
  • 5h 43m 42s
  • 26.2 miles
  • 13m 07s  min/mile
Comments:

Started out feeling good with a 10:1 run walk ratio but had to modify at mile 3 as GI tract started acting up again. Had to stop at mile 5.5 for porta john stop. Felt better after that but legs started fading fast. Tried to keep up a 4:1 ratio after that but some miles were worse. Had some dizziness at mile 17-22. Summoned the strength to run in the last mile at a 9:00 pace but I was spent.
What would you do differently?:

Much more long running training.
Post race
Warm down:

Met friend Shawn Wolf who was a finisher 'catcher'. He got me organized and warmed up.

What limited your ability to perform faster:

Not enough run training. Digestive failure plaqued me again.

Event comments:

Great first IM experience.




Last updated: 2010-11-07 12:00 AM
Swimming
01:20:28 | 4156 yards | 01m 56s / 100yards
Age Group: 43/90
Overall: 1523/2950
Performance: Good
Suit: Sleeveless
Course: Out and back 2x
Start type: Run Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Average
T1
Time: 14:34
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Good
Biking
06:15:41 | 112 miles | 17.89 mile/hr
Age Group: 39/90
Overall: 1442/2950
Performance: Good
Wind: Some with gusts
Course: First 30 miles into a headwind.
Road: Smooth  Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 07:13
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:43:42 | 26.2 miles | 13m 07s  min/mile
Age Group: 44/90
Overall: 1675/2950
Performance: Below average
Course: Out and back 2x. Great local neighborhood support. Made me laugh with all the costumes and music.
Keeping cool Average Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4