Ironman Florida - Triathlon


View Member's Race Log View other race reports
Panama City Beach, Florida
United States
World Triathlon Corporation
50F / 10C
Sunny
Total Time = 10h 24m 18s
Overall Rank = 654/3300
Age Group = M40-44
Age Group Rank = 134/400
Pre-race routine:

woke up 4am. Could hear the winds and stepped on the balcony and it was frigid. Went back in and started my nutrition plan. banana, scoop of whey, bottle of sports drink, 126g carbs (of plain raisin bread). Walked, freezing, down to transition. Pumped up bike tires thanks to generous co-racers lending me pumps. (Note regardless of what WTC says, there are not enough pumps that they supply). Tires were at 80 before I pumped them due to the cold.
Event warmup:

Went down to the beach, met my wife and noticed the wind, cold and waves and wondered how they were possibly going to hold the swim. Then they announced the cancellation which was a bummer. But now had to face the bike in 40 degree temps and 20-30 mph wind. Wasn't too excited about this for my first IM. They started going off in waves about 8 and it was after 9:30 before my wave was able to go. I had on my tri-kit, a t-shirt, windbreaker, socks with the ends cut off for arm warers and a coat and handwarmers in my shoes and I was still freezing.
Swim
  • 00m
  • 0 meters
  • / 100 meters
Transition 1
  • 00m
Comments:

swim cancelled, T1 took over 1.5 hours
Bike
  • 6h 03m 2s
  • 112 miles
  • 18.51 mile/hr
Comments:

Started directly into a headwind for the first 20 miles. Though my HR was 130+, my speed was below 17 mph. This was demoralizing. Once that part was over, it became more tolerable overall. There were plenty of aid stations and I was drinking alot and taking a gel every hour. I saw my wife at mile 50 which was great and again at 60. My biggest worry was constantly having to urinate which I think I did 5x throughout the course. After 4 hours, I switched from gels to salt tabs and citrus cliff blocks. (The Dragon tent during the expo off site was key for finding nutrition which was sparse in IM Village). I kept drinking and felt better at mile 80 than at mile 10. Continued to be disciplined about my pace and keep my HR in mid-high Zone 1 (130 or so). Ended up averaging 18.5 mph and 130 HR.
What would you do differently?:

Not too much other than maybe drank too much liquid. Pace was such that I felt I could have ridden another hour or so if I needed to.
Transition 2
  • 09m 6s
Comments:

At IM they rack your bike. My feet and toes were totally numb so I walked to the changing tent and took my time changing and de-robing. Just left on my tri-kit and t-shirt. Walked to the start of the run to try and feel my toes again. Had the ladies apply some sunscreen.
What would you do differently?:

Bring a change of socks in my T2 bag.
Run
  • 4h 12m 10s
  • 26.2 miles
  • 09m 37s  min/mile
Comments:

started with a pace that felt comfortable. Could feel my feet again right away. HR went into the high 130's. Knew I had a long way to go so wanted to keep it there. Had black cherry cliff shots and salt tabs. Went with cliff shot every 2 miles and a salt tab every 3. Water stations, volunteers and cheering were great. By half way point, sun was basically down and it started getting cold. Continued with second package of black cherry cliff shots and salt pills. Changed shirt at halfway point as well. By mile 16-17, started having some cola. It was Sam's brand and not flat but it seemed to work. I've never had it in a race before. By the turn at the state park on the second loop it was really cold and I started with chicken broth, again something I've never had in a race before. At first I about gagged but by mile 20-22, I was craving it every stop. It was like gold, it was so warm and refreshing. I managed to keep running at my slow pace and avoided any cramping. I picked it up the last 3 miles and was able to get my HR over 140 for those. Was able to finish pretty strong and hear Mike Reilly call me an Ironman!
What would you do differently?:

Not much. Happy with this time in these conditions and that I was able to run the whole thing except the aid stations and not cramp.
Post race
Warm down:

I drank some chocolate milk at the finish which was a mistake because then I couldn't stop shivering and had to go inside, have more broth and hot chocolate. I was so cold at this point I could barely walk to the condo I was shivering so hard. Thanks so much that my wife was able to provide a coat and also get my bike to TBT. I felt so bad for those still out on that dark, eerie, cold course that late at night (and I finished around 8pm).

An Ironman can't be adequately described. It must be experienced.

What limited your ability to perform faster:

It was a long, cold, windy race.

Event comments:

First "ironman", though without the swim. Weather was challenging. Volunteers were great. Cheering sections on the run course were great. Aid stations were great. Chicken broth was gold.




Last updated: 2013-10-25 12:00 AM
Swimming
00:00:00 | 00 meters | / 100meters
Age Group: 0/400
Overall: 0/3300
Performance:
Suit:
Course: swim cancelled
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:00
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:03:02 | 112 miles | 18.51 mile/hr
Age Group: 179/400
Overall: 859/3300
Performance: Good
1 18:16 18:16 18:09 5.00 66 89 16.4 16.5 21.0 134 2 17:57 36:12 17:57 5.00 33 52 16.7 16.7 19.1 132 3 18:14 54:27 18:07 5.00 95 66 16.5 16.6 25.5 135 4 18:30 1:12:56 18:30 5.00 52 59 16.2 16.2 20.6 131 5 16:50 1:29:47 16:50 5.00 89 82 17.8 17.8 26.3 130 6 14:47 1:44:33 14:47 5.00 43 7 20.3 20.3 23.4 131 7 14:23 1:58:56 14:18 5.00 39 43 20.9 21.0 26.5 131 8 12:14 2:11:11 12:14 5.00 20 39 24.5 24.5 28.2 128 9 15:28 2:26:38 15:27 5.00 56 46 19.4 19.4 24.4 131 10 15:42 2:42:21 15:43 5.00 95 75 19.1 19.1 27.4 132 11 16:00 2:58:21 16:01 5.00 66 75 18.7 18.7 24.2 131 12 18:47 3:17:08 18:47 5.00 89 62 16.0 16.0 20.3 131 13 17:45 3:34:53 17:44 5.00 174 177 16.9 16.9 28.0 129 14 18:33 3:53:26 18:34 5.00 89 89 16.2 16.2 21.2 132 15 17:42 4:11:08 17:41 5.00 125 89 17.0 17.0 20.9 130 16 16:19 4:27:27 16:19 5.00 108 131 18.4 18.4 20.9 127 17 16:06 4:43:33 16:03 5.00 115 184 18.6 18.7 27.0 128 18 13:02 4:56:35 13:02 5.00 69 56 23.0 23.0 27.6 128 19 16:11 5:12:46 16:12 5.00 95 75 18.5 18.5 25.3 130 20 14:20 5:27:06 14:19 5.00 82 82 20.9 21.0 27.6 128 21 14:14 5:41:20 14:14 5.00 20 52 21.1 21.1 28.4 128 22 15:10 5:56:29 15:10 5.00 30 49 19.8 19.8 24.5 122 23 6:06.9 6:02:36 6:04 1.93 52 39 19.0 19.1 23.7 116 Summary 6:02:36 6:02:36 6:02:12 111.93 1,699 1,719 18.5 18.5 28.4 130
Wind: Strong with gusts
Course: mainly flat except for a bridge, mainly smooth except miles 50-60 which were bumpy
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 09:06
Overall: Below average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Below average
Running
04:12:10 | 26.2 miles | 09m 37s  min/mile
Age Group: 134/400
Overall: 654/3300
Performance: Good
1 8:34.7 8:34.7 8:35 1.00 36 72 8:35 8:35 5:47 138 2 8:47.8 17:22 8:47 1.00 43 26 8:48 8:47 6:21 138 3 9:14.3 26:37 9:15 1.00 20 0 9:14 9:15 5:40 137 4 9:12.1 35:49 9:12 1.00 26 43 9:12 9:12 8:07 137 5 9:07.1 44:56 9:07 1.00 62 43 9:07 9:07 5:04 138 6 9:52.5 54:49 9:23 1.00 43 43 9:53 9:23 5:20 135 7 9:00.1 1:03:49 8:55 1.00 20 20 9:00 8:55 7:28 138 8 9:06.6 1:12:55 9:07 1.00 20 62 9:07 9:07 8:09 139 9 9:16.4 1:22:12 9:10 1.00 62 33 9:16 9:10 7:25 148 10 9:15.5 1:31:27 9:16 1.00 49 69 9:16 9:16 8:07 152 11 10:06 1:41:33 9:30 1.00 39 20 10:06 9:30 8:30 144 12 9:14.5 1:50:47 9:14 1.00 72 62 9:15 9:14 8:14 156 13 9:31.5 2:00:19 9:31 1.00 33 75 9:32 9:31 5:22 149 14 11:30 2:11:49 9:45 1.00 49 20 11:30 9:45 8:38 147 15 9:45.4 2:21:34 9:45 1.00 49 49 9:45 9:45 6:49 157 16 10:08 2:31:42 10:08 1.00 69 26 10:08 10:08 7:15 135 17 9:48.8 2:41:31 9:50 1.00 43 59 9:49 9:50 5:09 136 18 10:00 2:51:31 9:57 1.00 43 69 10:00 9:57 7:34 136 19 10:07 3:01:38 10:07 1.00 33 49 10:07 10:07 8:25 138 20 9:38.7 3:11:17 9:40 1.00 43 39 9:39 9:40 7:53 140 21 10:08 3:21:24 10:07 1.00 62 36 10:08 10:07 8:32 146 22 9:48.6 3:31:13 9:48 1.00 43 69 9:49 9:48 7:50 145 23 10:27 3:41:40 10:21 1.00 49 43 10:27 10:21 8:33 137 24 10:05 3:51:46 10:06 1.00 39 46 10:05 10:06 8:25 130 25 9:26.9 4:01:13 9:26 1.00 49 43 9:27 9:26 7:54 141 26 9:21.3 4:10:34 9:22 1.00 95 79 9:21 9:22 7:47 140 27 1:42.0 4:12:16 1:37 0.18 0 20 9:31 9:03 8:12 143 Summary 4:12:16 4:12:16 4:09:01 26.18 1,191 1,214 9:38 9:31 5:04 141
Course: flat, 2 loops along beach and through neighborhoods to state park and back along same route
Keeping cool Good Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5