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 Swim
Comments: Getting to the first buoy was a bit of a challenge because of the surf. I found that the entire two loop course I had very little wiggle room. It seemed I was never able to spread out from the group I was swimming with, Hence, I was always on guard for the kick to the jaw and the stomach - which happened twice. Although I use my inhaler once at the halfway point of the swim, my resp effort was well controlled. I couldn't stand to take any gu so I left it alone in my sleeve. I took a cup of water to help rinse the several gulps of saltwater out of my mouth. I think the self-seeding was a good idea, as I am a proponent for a mass start. I think it helped people to spread out in a more organized fashion. What would you do differently?: Nothing. Maybe not carry the gu with me as I never used it - both this year and two years ago.  Transition 1
Comments: I came into T1 and put on my new Ironman Florida cycling jersey over the top of my tritop. It was warm enough outside not to need any toe, arm or leg warmers so I let them stay in the bag. I took a gasx and pep to tab at this point to help with any excess air I had swallowed on the swim and to help prevent buildup on the bike. What would you do differently?: Maybe move a bit quicker  Bike
Comments: I noted that my HR at the beginning of the bike was 155. Too high for what I wanted but understandable with the swim and excitement of the bike. I was able to keep my hr around 145 as an average on the bike. High z1 for me is 149. I was able to get it lower into the 130s when we were with the wind. It drifted into the 150s and low 160s occasionally uphill. I was concerned this would be a problem for me later in the day, but unless I crawled along the road, there was no way I was getting my HR down to where I usually trained at - the low 130's. I could only hope things would go ok. I found I took it somewhat easy into the wind to maintain my hr and took advantage of the tailwinds when able. I alternated every 15 min with a sip of my 4 hr efs 3 times with a gu or 3 cliff shot blocks the 4th time. occasionally I would skip a time. Every few minutes, I sipped water. Every aid station I topped off my aerodrink bottle with water and carried the remainder behind the saddle. I started out with the aerodrink + another bottle both with water and my bottle w 4hr efs. By the time I was done with the bike I still had a few sips of my 4 hr bottle. At SN, I took another pepto tab and gasx tab. So far, no GI pains or nausea. Total calories on the bike: 4hr bottle: 800; almost 2 cliff block packages: almost 400 cal, 2 gu: 100.Total: 1400. This seems like no where near enough, but for me it worked awesome and the great thing is I had ZERO GI issues. I always thought I needed closer to 300 cal/hr. Perhaps at my current level of endurance, I didn't need much more than what I took in. Not to mention, I was feeling great for the run. I was worried about urinating, and this time only peed once near special needs. I had to go towards the end of the bike again, but waited until I was out of T2. My bottom line takeaway notes: I did great the entire ride with a hr in the mid 140s and nutrition far less than I thought I needed. I drank every few minutes and overall had a great bike race for what I prepared for. In my training centuries, I tried to only stop once to refill with water. This helped me get through the 112 without feeling the need to break for a minute. I hated the rough out and back, but Im sure most did. I wonder why they can't do the out and back in a diff spot, or perhaps change the course to avoid this. It is a hazard swerving out of the way of bottles and tubes and co2s all over the road. What would you do differently?: Just train harder/faster to improve my overall bike time. This may translate to an increase need for nutrition, but I really feel I nailed it for what I could physically do this race. Transition 2
 Run
Comments: I came into T2 and grabbed my bag. Into the changing area. I wore a visor, 2xu run shorts with an inner compression liner and 2xu run compression socks. Love them. And a UA run shirt, loose. Kinvara 4 shoes. No sunglasses.I took a pepto and gasx. I stopped off and spoke w Kim and the fam for a minute. I took with me a pill bottle, inhaler and a gu and a package of cliff shots. With no apparent GI issues and legs that felt pretty decent, I began running shortly after leaving t2. I was surprised that I was able to keep a slow/moderate pace. I went for a 11:45-12 min mi to see how my achilles (L and R had been giving me issues a month before the race) would hold up as well as my curse for GI problems. Both seemed fine and I ran the first 5k before resorting to roughly a minute walk and then another 5-7 minute run. I did this throughout the whole race. I was pacing myself from the previous race 2 years ago and trying to improve my run time considerably. I found I had little difficulty doing this and would improve my run about a minute from the previous year then take a small walk break, then go another minute and another break.... this kept me motivated watching the garmin tell me how far ahead I was and pushing me to go further. I started with perform and water, then slowly moved to cola, pretzels and chic broth and water. I had small hints of very mild nausea that would hit when I walked, but went away when I ran. I had very few mild pings of gas discomfort. At special needs I took a long sleeve shirt that I never wore. I also had another gasx and pep to tab as well as an ibuprofen. I put my visor in the bag as the sun was going down. I hesitated about the nsaid, but figured I was hydrated enough to handle it. The gu and cliff stuff I ended up tossing because I just felt I couldn't tolerate it. I kept up the run pace throughout the whole marathon. I was surprised when I realized I was going to finish almost 2 hours ahead of my race time 2 years ago. I never got cold. I took my hrm off about mile 5 because it was bothering me, but I had been watching my hr and it was always in the 140's or less at the current pace so I figured I wouldn't need it any more with my run/walk plan. What would you do differently?: I feel my nutrition, run pace, and all training was spot on for how I performed. I know I didn't have the fastest marathon time out there, but I did good for me :). Post race
Warm down: I went through the medal, shirt and hat line, got my medal put on me by van vlerken. I congratulated her on her win. I met my parents and kim. I was so hungry so we went back to the condo and gobbled a pizza. I used one of those space blankets this year.... i can't believe how much those things keep you warm! I did get a few chills at the condo after eating, and just put on a sweatshirt and was fine. Event comments: Overall I was so happy with how my race went. I couldn't have expected it to go any smoother. I know I can work on speed with the bike and run or next year's race, and now that I feel I have dialed in my nutrition better on the bike I can further work on that. I am just so happy my GI was not an issue, and when I was running I felt I could just keep on running. I was moderately cautious on the bike with my heart rate higher than I planned, and I think this along with less calories put me in good position for my run. Last updated: 2012-11-07 12:00 AM
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United States
World Triathlon Corporation
70F / 21C
Sunny
Overall Rank = 2130/2891
Age Group = 35-39
Age Group Rank = 307/373
This race report is quite lengthy, but I wanted to detail as much as possible in hopes of referring to it next year at IMFL 2014.... yes, I am signed up to go another round! I arrived at PCB on Wednesday after leaving the house at 430a. I made it to the Shores of Panama right around noon. I checked in, unloaded, then went to the registration area to check in. After signing away, I returned to my condo and assembled my bike for a 20 min ride to make sure all was in working order.
Later in the day, I organized my bags for the run, bike and special needs. I decided to take two tubes with me in plastic bags in my race jersey along with a bag of nutrition stuff: waffles, gu, cliff shot blocks. I had two tubes and 3 CO2 canisters on my bike along with 2 inflator valve things. I put 5 gels in my bento box along with one inflator valve and one co2. In my bike special needs, I had a spare conti 4000s along with another bag of nutrition products and a 4hr bottle of dry EFS powder. My run SN bag had a night time long sleeve short - both a compression and looser running shirt just in case the weather was cool. Spare compression and spare running socks were also in the run SN bag. My bike bag contained, amongst the necessities, a towel, my GPS tracker on its own belt, and leg/arm warmers and a warm hat in case weather was cold. My run bag had my shoes, visor, nutrition bag. All bags had a little medical kit: white tape, bandaids, a small lube bottle and a bottle with pep to tabs, gelusil, gasx, ibuprofen, and loperamide tabs.
On Thursday morning, I took out the wetsuit for a 20 min swim. This helped build a little confidence with the surf that seemed a bit rough. I then switched into some running gear and hit the road for a 2 mile easy jog to work out the kinks. I was done with everything by 1030a and that was it.
My dad came in later in the afternoon and we spent the next 2 days watching a nasty front come in that threatened to kill the swim.
On Friday, the beach was closed. Fortunately, the weather predicted correctly that the front would move through by race morning. Friday morning was my carb load breakfast: pancakes, home fries, a banana and 2 eggs. YUM! The rest of the day was snacking on low fiber foods - pretzels, a small ham and cheese sandwich and other stuff. I tried to modify my diet for 3 days before the race with low fiber to avoid increasing my risk for GI trouble during the race.
My wife and my mom joined us Friday afternoon. My evening dinner was 1/2c noodles and 1/2 chix breast. I went to bed slight hungry which was my goal. I did not drink any sports drinks the week leading up to the race.
I woke up at 4am planning to leave the condo by 5. I had my breakfast: 3 cups applesauce, 1 banana, 1 scoop (20g) protein powder, and one 200 cal serving of EFS. That was a TON of applesauce. I was BRATing it all the way. Having some GI issues in 2011, I wanted to do what I could to avoid a repeat. I ate and drank nothing further until I was on the bike. I had a 1/2 cup of coffee to stimulate the other end. I wore DeSoto 400 mi shorts and a 2xu tri top under my xterra wetsuit. I put a gu under one sleeve and my asthma inhaler under the other. I knew my hydration was as good as I could get it before the race because I was always having to pee. I had no specific warmup for the race. I rechecked my bike, tires etc and then waited in the boardwalk lobby til 615 at which time my family and I proceeded to the beach. Around 640 I left my family and headed under the swim start and to my corral area. I teared up a little at this point, It is an emotional experience to be standing at the start after the months of dedication. I lined up in my appropriate time seed knowing I could swim in around 1:20. The National Anthem was sung - little tearing again. The gun went off, Panama by Van Halen started playing, and off we went.