Ironman Florida - TriathlonFull Ironman

PLAN:
Since I was nursing some recently broken bones in my R hand/fingers, I started wide right with home of finding some clean water. I had my middle, ring and pinky fingers taped together and they I had a small plastic splint to protect them. I wasn't really concerned too much about time. Just wanted to get through it.

EXECUTION:
The water conditions were near perfect...very little chop. I had relatively minimal contact until the first turn buoy but still got kicked a few times. Then the back section was rough. I came out of the water after lap 1 and saw 42:xx on the race clock. My watch was under my wetsuit sleeve so I didn't see my watch time. I walk longer than I should to start the second lap discouraged by the time. As I was swimming it dawned on me that the time may have been the pro-time...i.e. about 9-10min ahead of the AGers time. I debated whether I was more likely to swim a 42 or 32-33min swim...based on my recent lack of swim training I kinda thought 42 was more likely. I had more clean water on the second loop and I was pleased to see the swim time upon finished the second loop all things considering.

Overall it was a physical swim. Got a fat lip and then kicked in the goggles and head. Splint was awesome...I got kicked/bumped in the hand a couple times, but it didn't hurt and I only had to do the "catch-up" drill so I could use my left to adjust the splint on the right.

Nothing serious. Maybe swim sooner on the second lap. Running through the water was tough.

T1 took a bit longer as I had to remove the splint, remove tape and then re-tape after bike gloves were on. Besides that, the tent was packed but I was lucky to get a chair. I didn't change any clothes so I just had to put on my socks and bike shoes, pack some nutrition and then helmet and sunglasses.

HR Avg: 140
HR Max: 173


Nothing really

PLAN:
Split the race into three segments...0-40, 40-80, and 80-112. If I am feeling good, pick up effort for each third. Started with 1000cal liquid (Perpteum/Hammer Gel mix) and another 1200 in SN since SN came earlier than the 1/2 way point.

EXECUTION:
After getting on the bike I waiting about 5min before starting nutrition...well that was the plan. My nutrition was still 95% frozen and I had no other gels. I spent a lot of time during the first 30min banging the bottle against my base bar to break up the ice.

Saw kristin around mile 2 or 3, which was cool b/c that meant she had an awesome swim. She told me that Laura and Brad recently passed her so I knew they couldn't be too far ahead. I end up catching Laura around mile 10 or thereabouts. I asked her for a GU as I knew she had packed 2 extras. She was kind enough to oblige and we chatted briefly for a bit before I continued on my way. I continued to ride comfortable and my 45min or so my nutrition had thawed enough to no longer be an issue. I pass Brad shortly thereafter. When I crossed mile 40 I picked up the effort slightly as I was feeling good. Little did I know both Laura and Brad had kept me within sight and they both passed me back when I stopped for about 20sec at SN (@ mile 48ish & ~2h25m) to get my second bottle of frozen nutrition. Again, frozen solid and took ~30min to thaw. Luckily I wasn't through the first bottle yet.

I see Heidi for the first time right after SN and she was looking great and happy to be out there. A couple time while on the bike she said to me something like, "we are f'in doing an ironman", or "I f'in love this". She was great spirits the whole day. I pass Brad again and then I chatted with Laura for a bit but she was feeling strong and went ahead.

Nothing too exciting until mile 80 where I decided not to pick it up again. I was feeling good but not great, plus I was more concerned about preppin' for the run at this point. Also, at this point we had a fast section with a decent amount of tailwind and a slight downhill on 231. Thus my HR dropped for the last 32mi yet the pace was faster. I also tried to use a lower cadence overall (low/mid 80s), but my legs were starting to feel fatigued...I went to easier gear/higher cadence (high 80s/low 90s).

Heidi and Brad caught me back around mile 100 and we leap-frogged a bit before coming into T2 together.

SN was my only stop on the bike as I pee'd while coasting. Pee'd ~8x.

NUTRITION:
1x100 GU
1x1000 Perpetuem/Hammer Gel
0.75x1200 Perpetuem/Hammer Gel

TOTAL 2000cal (354/hr)


Not freeze my nutrition bottles overnight.

Was right behind Brad running into the tent and sat right next him. Changed socks and shoes and was on my way.

HR Avg: 139
HR Max: 154

Nothing

PLAN:
The plan was to start at ~8:50/mi. Then at mile 10 see how I feel and pick up to 8:45/mi. Again re-evaluate at 20 and shoot for <8:40. The goal was a sub-4hr run. Heidi pointed out before the race that since it was a double OAB, that I could also target 1hr/segment. Nutrition plan was a hit of Hammer Gel (~70cal) every 2 miles.

EXECUTION:
Started off feeling bloated. If I had to guess (in hindsight), I'd say I drank too much water on the bike as calories seemed on target for the bike. I don't know how much water I had exactly as I would top off my aero bottle at most aid stations. At the time, I thought I may have had too many calories but still took hit of gel at mile 0. Unfortunately I still wasn't feeling right at mile 2 and skipped the gel. Did 4, skipped 6, and then did 8. After that I was starting to slow, not feeling great and inexcusably stopped taking gels. I would take some gatorade and then added cola after mile 13, but definitely not enough calories and my pace fell off. Should have been smarter as I was most concerned about the run. I had concerns that the long rides I lost wouldn't hurt the bike as much it would the run.

The course is great for athlete watching. I saw brad 4x, heidi and Laura 3x, kristin 1x and taco 1x. I was worried about taco as I hadn't seen him on the bike OAB and the everytime I asked brad/heidi/laura on the run they hadn't seen him either. He looked good when I saw him...even with the brochitis.

NUTRITION:
3.5x90 Hammer gel
6x40 cola (guess on freq and cal/)
4x40 gatorade (guess on freq and cal/)
1x20 broth

TOTAL 735 (162cal/hr)

Read last years IM RR before the race. Then I would have forced down the gels instead of repeating the mistake. Not that its an excuse, but I was so focused on the hand, that it just slipped my mind.

Found Laura and then got a massage. Went back to condo to drop off bikes and shower and then back to finish line to cheer in taco and k.


- Injury that effected training (didn't really effect the race).
- Never did 6hr ride with only liquid nutrition. Was suppose to do a race rehearsal but lost that workout to the injury.
- Poor nutrition execution on run.


NA Sports still puts on a good race. For all you hear about drafting at Florida, its a choice. I was happy to see a couple penalties being given out, people in the tents and others pulling over to enter the tents.

Outside of the drafting complaint, PCB is a great venue. There is ample condos/hotels in the area and they are cheap at this time of year.