Ironman Florida - Triathlon


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Panama City Beach, Florida
United States
81F / 27C
Sunny
 		Total Time = 16h 40m 15s
Overall Rank = /
Age Group = m30-34
Age Group Rank = 0/
Pre-race routine:

Woke up at 4:00a. Mixed bottles and prepped for the day.
Event warmup:

Walk to transition to set up bottles on bike.
Swim
  • 1h 39m 12s
  • 4221 yards
  • 02m 21s / 100 yards
Comments:

First loop of swim was good. Second loop was good until the turn in and then it felt like I was swimming into a pretty good current.
What would you do differently?:

Definitely didn't push it. Could've went much faster.
Transition 1
  • 13m 39s
Comments:

Full change in T1 into bike shorts and a bike jersey.
Bike
  • 6h 59m 6s
  • 112 miles
  • 16.03 mile/hr
Comments:

Wanted to average 17mph to leave something in the tank for the run. Flatted at mile 25, luckily race support was directly behind be and got me back going pretty quick. Drank 5 bottles of Base Rocket Fuel, 5 Huma Gels, 2 handfuls of Haribo gummy bears at special needs, & 5 bottles of water. Wore arm coolers and drenched myself with 2-3 bottles at each aid station as well as while moving as needed. This worked great to keep my core temperature down. Legs started to get tight and cramp at around mile 80, upped the Base Salt and increased my cadence in an easier gear until the cramps passed, which wasn't too long.
Transition 2
  • 14m 22s
Comments:

Full change into tri kit, lubed feet, new socks.
Run
  • 7h 33m 57s
  • 26.2 miles
  • 17m 20s  min/mile
Comments:

Can't figure out the IM run. Felt great but took it too easy, by the time I was ready to take off I had developed some pretty nasty blisters that slowed me down.
Post race
Warm down:

Stretch, eat pizza, walk gear back to condo, shower, NormaTec, & bed.

What limited your ability to perform faster:

Run performance

Event comments:

With all of the events in my life that derailed my training I'm just happy to have finished with relative ease and minimal pain. Not a PR, but not the ER and I can live with that.




Last updated: 2017-06-29 12:00 AM
Swimming
01:39:12 | 4221 yards | 02m 21s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Sleeveless X-Terra
Course: 2 loop
Start type: Run Plus: Shot
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 13:39
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
06:59:06 | 112 miles | 16.03 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Some
Course: 1 loop
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 14:22
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal Average
Running
07:33:57 | 26.2 miles | 17m 20s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4