Ironman Florida - Triathlon


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Panama City Beach, Florida
United States
World Triathlon Corporation
72F / 22C
Sunny
 		Total Time = 13h 02m 7s
Overall Rank = 1558/
Age Group = 55-59
Age Group Rank = 50/130
Event warmup:

Same through the waves to get warm and pee.
Swim
  • 1h 18m 5s
  • 3800 meters
  • 02m 03s / 100 meters
Comments:

Tried taking it easy to avoid stomach issue on the bike. Stayed pretty wide to stay out of the fray
What would you do differently?:

Swim a little closer to the group and draft more. Probably gave back a few minutes here but nothing significant.
Transition 1
  • 10m 18s
Comments:

Ironman doesn't allow jumping on bike. Putting on stuff went well.
What would you do differently?:

Use a tri suit and avoid changing.
Bike
  • 5h 52m 33s
  • 112 miles
  • 19.06 mile/hr
Comments:

Really saved my legs to allow me to run the entire marathon.
What would you do differently?:

Not much. Dropped chain on the decent from first hill. Need to make sure I get a full bike tune-up from a trusted mechanic one month prior.
Transition 2
  • 08m 10s
Comments:

Ironman they take your bike here.
What would you do differently?:

Run in tri kit may save a few more minutes.
Run
  • 5h 33m 34s
  • 26.2 miles
  • 12m 44s  min/mile
Comments:

Ran walked the entire race. Some cramping that was relieved by stopping and ilght stretching. Tired to pick it up at mile 23 to get below 13 hours but cramped and had to stretch more. Pretty consisent at just below 13 minute pace as planned.
What would you do differently?:

Would have helped to have more electrolyte pills on the run and special needs.
Post race
Warm down:

Right to massage tent then a few beers.

What limited your ability to perform faster:

Inability to train harder on the run from repeated calf injuries.

Event comments:

Ironman florida is fun, fast, and a great place to recover.


Profile Album


Last updated: 2013-12-26 12:00 AM
Swimming
01:18:05 | 3800 meters | 02m 03s / 100meters
Age Group: 41/130
Overall: 1231/
Performance: Average
Suit: wetsuit
Course: out and back
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Average
T1
Time: 10:18
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Below average
Biking
05:52:33 | 112 miles | 19.06 mile/hr
Age Group: 45/130
Overall: 1278/
Performance: Good
Ave Hr 132 peak hour 137 Power NP 147, Ave 136 Peak hour 145 First hour was upwind and I pushed harder here. Unfortunately my stomach was not feeling good so I waited on nutrition
Wind: Some
Course: Flat
Road: Smooth  Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 08:10
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
05:33:34 | 26.2 miles | 12m 44s  min/mile
Age Group: 50/130
Overall: 1565/
Performance: Good
Ave HR 127 peak hour 131 Ave 12:49 with a 5x1 walk run. Max pace for hour 11:58 Peak pace 11:06 at mile .5-1.5
Course: flat
Keeping cool Average Drinking Just right
Post race
Weight change: %
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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5