Gulf Coast Triathlon - Triathlon1/2 Ironman


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Panama City Beach, Florida
United States
84F / 29C
Sunny
 		Total Time = 6h 23m 36s
Overall Rank = 495/745
Age Group = 50-54
Age Group Rank = 40/59
Pre-race routine:

Got up at 3:30am. Showered dressed. Had a smoothie for breakfast and a cup of coffee to get the engine started!
Event warmup:

Warm up was jogging back to the drop off to get my sunglasses from my wife. Realizing that I didn't have them in transition got my adrenline going!
Swim
  • 34m 19s
  • 1900 meters
  • 01m 49s / 100 meters
Comments:

Swim is my best event. Stayed to the outside and swam strong. Saw some fish at the outer bouy, then around it and back in. Passed several people from the earlier waves. Ran into one person who seemed to be trading water. A great swim!
What would you do differently?:

Nothing.
Transition 1
  • 04m 34s
Comments:

Took my time in transition to make sure I had everything. Race belt gave me some issues here.
What would you do differently?:

Practice taking my wetsuit off.
Bike
  • 2h 57m 16s
  • 56 miles
  • 18.95 mile/hr
Comments:

Bike leg was strong for the first 2/3's. Had my nutrition dialed in and was averaging 21 for the first 36. Then rode straight into the headwind. Between needing to stand up for posterior relief and the wind, I barely averaged 17 for the last 14 miles.
What would you do differently?:

More time on the bike. I followed my training plan and did plenty of miles, but winter time training just does not prepare one for the realities of Florida!
Transition 2
  • 03m 36s
Comments:

Nothing special here. Added fuel belt to my running gear. Was a little upset with the guy who racked his bike right on top of my stuff!
What would you do differently?:

Practice getting out of shoes on bike. Move faster overall.
Run
  • 2h 43m 53s
  • 13.1 miles
  • 12m 31s  min/mile
Comments:

Definitely my weakest event. Was hoping to sustain 12min miles at worse, but hips and legs were really hurting by mile 7. Mile 9-12 were a lot of run walking. Found some steam to bring it home in the last mile.
What would you do differently?:

Get more long tempo runs in. Work on speed. I don't expect to be fast, and I think I could do sub 11's with more work.
Post race
Warm down:

Ate 2 slices of pizza and went back to the camper for a 2 hour nap.

Event comments:

I recommend this race as a good first HIM.




Last updated: 2008-03-31 12:00 AM
Swimming
00:34:19 | 1900 meters | 01m 49s / 100meters
Age Group: 9/59
Overall: 167/745
Performance: Good
Suit: Wetsuit
Course: Rectangle oput and back in Gulf.
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:34
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:57:16 | 56 miles | 18.95 mile/hr
Age Group: 38/59
Overall: 416/745
Performance: Average
Wind: Strong
Course: Fast and flat. One hill over a bridge.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 03:36
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
02:43:53 | 13.1 miles | 12m 31s  min/mile
Age Group: 47/59
Overall: 599/745
Performance: Below average
Course: Flat course, well supported with plenty of aid stations.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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