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Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
World Triathlon Corporation
66F / 19C
Total Time = 16h 07m 35s
Overall Rank = 1764/1810
Age Group = M40-44
Age Group Rank = 412/419
Pre-race routine:

All administrative. got my bags organized, bottles where they belonged etc.

CTL was 39.6 on racemorning
Event warmup:

short swim in the gulf
  • 1h 30m 50s
  • 4156 yards
  • 02m 11s / 100 yards

start was crowded, next year I want to get on the inside and work on a fast start. Recover after the first 500 yards or so.
What would you do differently?:

I was fine with this swim
Transition 1
  • 10m 52s

It is a long way from the beach to transition. transition is also very large as well
  • 7h 21m 47s
  • 112 miles
  • 15.21 mile/hr

from mile 10 to 50 there was a tough headwind, I just sat on 150 or few watts and didn't worry about what was going on around me. worked hard at getting back on track from 50 to 90.
Transition 2
  • 06m 43s

Good transition, forgot that I had my bike shorts on and had to stop to take them off at the point I was ready to run out the door
  • 6h 57m 23s
  • 26.2 miles
  • 15m 56s  min/mile
Post race
Warm down:

just got off the course and to my hotel room

Last updated: 2011-11-06 12:00 AM
01:30:50 | 4156 yards | 02m 11s / 100yards
Age Group: 378/419
Overall: 2047/1810
Performance: Average
two laps in the gulf, some complained about the currents, but they didn't seem bad to me.
Suit: promotion full
Course: two rectangles to the left,
Start type: Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Average
Time: 10:52
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
07:21:47 | 112 miles | 15.21 mile/hr
Age Group: 404/419
Overall: 2182/1810
Performance: Average
I will add power data when I have it. Hr was low 144 for the whole ride. Good base fitness decoupled 10.93 % which doesn't surprise me, my hr was very steady all day. 3 hour peak power at 139 watts, 30 min peak at 151, NP at 140 for the entire ride. That suggests a ftp of 185 to 200 riding from 75% to 70% of ftp which seems right to me. 3 weeks after imfl tested at 203 ftp, but likely gained a little from the race itself, so I am on record for 73% and 191 FTP.
Wind: Headwind
Course: good course, some slight rollers on the back, but prepare for a lot of time grinding in the seat. Have to expect big headwinds. however, they stayed consistent, so no shifting like in AZ
Road: Smooth Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:43
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
06:57:23 | 26.2 miles | 15m 56s  min/mile
Age Group: 412/419
Overall: 2279/1810
Performance: Below average
walk jog during first half, last 8 miles were torture .
Course: bizarre weaving through neighborhoods, but people were great
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
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

2011-11-06 7:13 AM

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Harrisburg, PA
Subject: Ironman Florida
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