Thoughts on Gulf Coast

...three years ago it looked like Pipeline out in Hawaii...

Eh...it wasn't that big. 3' swells, maybe. But glassy and coming in sets so truly not a big deal at all. However, if it's stormy you might want to consider some dramamine.

Since I'm supporting and not racing GC anymore - where's the most needed place for some bell and beer and sunblock?  The park?

There are a lot of you on here who are either doing Gulf Coast as your first HIM or doing it for the first time so I though since this will be #6 for me I would give you some thoughts on what to expect....

Swim-It looks like it is going to be a wetsuit legal swim (which it has been each year since '03 if memory serves), you never know what it is going to be like as far as waves go. Last year was fantastic, three years ago it looked like Pipeline out in Hawaii so be prepared for anything. Evidently there was also a jellyfish problem last year that I was fortunate enough to miss.

T1-There is a longish run from the beach to the Transition area. There have been showers in years past to wash off the sand. The transition area is HUGE so make sure you know where your rack is located.

Bike-Out of transition there is a right turn for a 2 mile out and back on Mystic Ave. Flat and pretty smooth. You can also get a pretty good idea on what kind of time gap you have on your competition (or vice versa). The first 10 miles are parallel to the beach on Front St, the last two years we have been lucky and the wind hasn't been too bad off the water but the potential is there so be prepared for it. The next 10 miles or so are inland and contain the only "hill" on the course which is a bridge over the Intercoastal waterway. Directly after the bridge you make a right turn onto a rural state road for the final 10 miles to the turn around. I have *heard* that they resurfaced this road (which would just be amazing!) but if not then be prepared for a rough ride over a very bumpy chip and seal road. Coming back in there is usually a breeze at least coming off the water so you get a headwind from Mile 40-48ish and then a crosswind the rest of the way back to Transition.

T2-Coming into transition there is usually quite a bit of sand on the road so be prepared and be careful. Run out is the same place as the bike out.

Run-Bottom line it's HOT! Damn HOT! So hot I could cook things in my undershorts! It's DAMN HOT! Seriously, the run is relatively unshaded (there are a few parts that are through the neighborhoods) but mostly not. Then there is the "Park of Doom" (St Andrews Park) where you run a mile circle with no shade , I liken it to running on the surface of the sun. Pay attention to your hydration and staying cool. Dump water over your head at each stop, use the sponges. Anything to keep cool.

Post Race-Free pizza and beer in the pavilion.

A few other nuggets:

• Have a plan for your nutrition and stick to it.
• Pace yourself, pace yourself, pace yourself
• Think positive thoughts, anytime you feel tired or sore thing happy thoughts and give yourself positive self talk. Phrases like "I am crushing this run (even if you don't feel like you are), or think about  your form or breathing, anything to get you back to the present.
• For the next few weeks find a quiet place and sit down and visualize your race from start to finish. Envision yourself having a strong swim, speedy transition, fast bike, another speedy transition, and then a crushing run. If you do this enough then even though it might be your first time there or first HIM your mind has already run the race many times.
• HAVE FUN! (someone might want to remind me of this one pre-race )

Good Luck!