Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
World Triathlon Corporation
40F / 4C
Total Time = 10h 59m 44s
Overall Rank = 930/2680
Age Group = 40-45
Age Group Rank = 191/465
Pre-race routine:

got up at 4am had some oatmeal and cofffee
Event warmup:

went out swimming. undertow was insane. I was thinking it was going to be a long day.
  • 00m
  • 3800 meters
  • / 100 meters

Swim was cancelled. I was soaking wet and freezing
What would you do differently?:

wait before jumping into rough sea and high winds
Transition 1
  • 00m
  • 6h 17m
  • 112 miles
  • 17.82 mile/hr

Crazy headwind for the first 28 miles. crosswinds the rest of the course. Hit mile 50-60 roads were like riding a rail road track. My aero bars came loose. could not go arrow for 20 miles. I asked every aid station if they had a mechanic they all said no. I asked the marshal's to call for a mechanic for me they said no. A volunteer had a couple of tools and I was able to stop for 10 min and fix it. lost a lot of time on bike due to this. My crank was making noises after this also. on and off. I cant believe my 2015 IA FRD LTD was falling apart. I was riding angry the rest of the time.
What would you do differently?:

go over the bike with lock tight
Transition 2
  • 08m 15s

my toes were numb. took my time. was still pissed about my bike
What would you do differently?:

let it go
  • 4h 33m
  • 26.2 miles
  • 10m 25s  min/mile

Great run for me. never ran more then 14 miles in my life, Trusted my coach. Lots of support from locals.
What would you do differently?:

Post race
Warm down:

I was freezing. tried to stay warm. could not take it ran into host hotel lobby. My wife was still on the course so kept checking for her to cross

What limited your ability to perform faster:

Cold, wind

Event comments:

This was my first Ironman and I thought it was great. I had no clue how I would do so I was happy even though I was bummed about the swim. I wanted to do one and be done but it looks like I need to do another. Not doing the swim does not sit right with me. Feel weird saying I am an Ironman. Feel like it's not really official.

Last updated: 2013-10-31 12:00 AM
00:00:00 | 3800 meters | / 100meters
Age Group: 0/465
Overall: 0/2680
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:17:00 | 112 miles | 17.82 mile/hr
Age Group: 252/465
Overall: 1192/2680
Performance: Average
Heart Rate bpm % of Max Zones 165 bpm Avg HR 179 bpm Max HR 5.0 Training Effect Timing Pace Speed 6:17:36 Time 6:04:29 Moving Time 6:17:46 Elapsed Time 17.8 mph Avg Speed 17.9 mph Avg Moving Speed 31.9 mph Max Speed Power Watts Zones 146 W Avg Power 506 W Max Power 160 W Max Avg Power (20 min) 57% L / 43% R L/R Balance 148 W Normalized Power (NP) 0.637 Intensity Factor (IF) 254.8 Training Stress Score 3,292 kJ Work Elevation 1,982 ft Elev Gain 1,909 ft Elev Loss 28 ft Min Elev 193 ft Max Elev Cadence 88 rpm Avg Cadence 121 rpm Max Cadence
Wind: Headwind with gusts
Course: smooth except for mile 50-60-horrible
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 08:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:33:00 | 26.2 miles | 10m 25s  min/mile
Age Group: 191/465
Overall: 930/2680
Performance: Good
Heart Rate bpm % of Max Zones 165 bpm Avg HR 175 bpm Max HR 5.0 Training Effect Timing Pace Speed 4:32:57 Time 4:31:57 Moving Time 4:32:50 Elapsed Time 10:27 min/mi Avg Pace 10:25 min/mi Avg Moving Pace 5:22 min/mi Best Pace Elevation 138 ft Elev Gain 207 ft Elev Loss -1 ft Min Elev 105 ft Max Elev Running Dynamics 180 spm Avg Cadence 198 spm Max Cadence 0.85 m Avg Stride Length
Course: 2 loops,flat, along beach and through neighborhoods to state park and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 5