Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
World Triathlon Corporation
70F / 21C
Sunny
Total Time = 13h 50m 36s
Overall Rank = 1735/2800
Age Group = M 40-44
Age Group Rank = 333/520
Pre-race routine:

Relaxed evening on Friday night trying to get to bed by 9pm. Wake up at 3AM to eat oatmeal, bananas, and half a bagel. Gear is packed and ready to go. Walk down with the other members of Team Lone Gull to the transition area.
Event warmup:

Light run on the beach followed up with a few hundred yards in the water to loosen up.
Swim
  • 1h 08m 50s
  • 4156 yards
  • 01m 28s / 100 yards
Comments:

Fantastic swim. Had originally set a goal of trying to be under 1:20 and was shocked to get out of the water with a 33 on the first lap. Started out as far to the right as possible. There might have been 10 people that far out with me and I just took my time to get into my rhythm and then move in with the pack to mix it up.
What would you do differently?:

Not so much different, but just really stay focused on getting on my side, continue to reach long and glide before beginning the next pull.
Transition 1
  • 12m 36s
Comments:

Received a race report from a friend that suggested to change clothes at every transition and to focus on being comfortable as it will be a long day. Put on dry clothes with bike shorts and a bike shirt as well as arm and leg warmers. Took my time getting out with the bike to focus on not having any errors along the way.
What would you do differently?:

I am considering moving away from the Romin saddle to a Cobb and would probably just go with one pair of tri shorts the whole way through. Otherwise, just try to be a bit quicker but not put the race in jeopardy by trying to shave a minute in T1.
Bike
  • 6h 05m 53s
  • 112 miles
  • 18.37 mile/hr
Comments:

Great bike course. Really enjoyed the 1 loop aspect. The headwind on the finish was a bit of a PITA, otherwise really enjoyed it. Great first IM course.
What would you do differently?:

Carry less on the bike. Rode out with Speedfill and two bottles on the back as well as quite a bit of nutrition. The support was so great on the course that I would probably only go out with the speedfill full with one empty holder on the back to grab a water bottle half way through. The speedfill worked great shooting the perform bottles into it.
Transition 2
  • 08m 22s
Comments:

Took my time in T2. Swapped into dry clothes which was very nice and again comfortable.
What would you do differently?:

Wear compression socks to help with my legs on the run.
Run
  • 6h 15m 18s
  • 26.2 miles
  • 14m 19s  min/mile
Comments:

Had left myself in a good position to start the run without blowing out myself on the bike. Had set an expectation of trying to hold onto about a 12m mile pace. Was concerned about dehydration on the run and overhydrated on the first 10 miles. Started to feel sick and started walking and that was the end of a decent pace. Just fought through to the finish.
What would you do differently?:

Be more selective on hydration. Consider carrying Fuel Belt to moderate my intake of fluids and measure more carefully.
Post race
Warm down:

Walked about a half mile with the bike to the car. Took a nice comfortable shower and relaxed with the rest of the team with all 4 of us notching our first IM race.

What limited your ability to perform faster:

Improve the run to the same level as the bike and the swim. Be attentive to fluid intake.

Event comments:

OUTSTANDING work by all of the volunteers. Hands down this was the best support I have ever seen at an event. This includes other 70.3 IM events and some decent sized marathon's. If you are a first timer you couldn't ask for a better situtation for race support.
The only negative was the ridiculous amount of drafting on the bike, especially with the headwind factor. I had one "peloton" of 30 riders go by at mile 12. C'mon gang.. this is triathlon. Be true to yourself.




Last updated: 2011-11-09 12:00 AM
Swimming
01:08:50 | 4156 yards | 01m 28s / 100yards
Age Group: 99/520
Overall: 563/2800
Performance: Good
33:30 on the first lap, 35:20 on the second lap
Suit: Blue Seventy Helix
Course: 2 Loop
Start type: Wade Plus: Shot
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Average
T1
Time: 12:36
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
06:05:53 | 112 miles | 18.37 mile/hr
Age Group: 215/520
Overall: 1031/2800
Performance: Good
HR avg = 142, mid Zone 2
Wind: Some with gusts
Course: Wind was a factor, headwinds, tailwinds, crosswinds. Almost saw one woman on a bike with 1080's almost get blown off the course with a crosswind. The first road that had the out and back was not great, otherwise a nice course.
Road: Smooth Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 08:22
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
06:15:18 | 26.2 miles | 14m 19s  min/mile
Age Group: 332/520
Overall: 1735/2800
Performance: Bad
Watch died, but high zone 2 for the first half, high zone 1 for last half.
Course: Nice course with great support.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 4