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Gulf Coast Triathlon - Triathlon1/2 Ironman


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Panama City, Florida
United States
Gulf Coast Triathlon
82F / 28C
Sunny
Total Time = 5h 26m 28s
Overall Rank = 407/1157
Age Group = M 35-39
Age Group Rank = 81/176
Pre-race routine:

Woke up at 4:30am, drank a Boost Meal Replacement Drink (360 cal), waited for Rich to come down at 5am and left for the race. Got to the race, got body marked, set up my transition area, put on my wetsuit and headed down to the beach.
Event warmup:

Saw James Reeves, Brian Rell, and a few other guys on the way down to the beach. Hopped in and swam for about 10 minutes or so to get loose. Water felt great.
Swim
  • 35m 17s
  • 2078 yards
  • 01m 42s / 100 yards
Comments:

This swim felt alot faster than it was. I started off really strong and by the first turn had passed several people from previous waves. After the turn I was mowing through the wave in front of me so I was kind of disappointed to see it was a 35 minute swim. Navigation was good, didn't get off course once.
What would you do differently?:

Go to the pool more, that is really the only way that I am going to get faster.
Transition 1
  • 03m 19s
Comments:

I have no idea why this was so long, I think in included the run from the beach.
What would you do differently?:

Get comfortable with the flying mount.
Bike
  • 2h 40m 10s
  • 56 miles
  • 20.98 mile/hr
Comments:

Ah where to begin....started off the bike feeling great, only to notice about 2 miles in that my aero drink bottle was loose. The velcro thingy had come out and it was about to fall out of the bracket, so I made the decision to stop and fix it before it wrecked me or someone else. After wasting a good 2 minutes fixing the stupid thing it came loose again about 5 miles later. I decided to just chuck it at the next water bottle drop and take on a water bottle to replace it. This meant chucking a bottle of Efuel as I only have 3 cages on my bike. I was almost finished with the bottle by 20 miles anyway so it wasn't a big deal. Finished my bottle of Perpetuem prior to the turn around at 30 miles. This was a four scoop 520 calorie bottle so I probably consumed it too quickly. That coupled with the fact that in order to reach my goal I needed to make up 7 minutes on the bike (5 from the swim and 2 from stopping), made this ride basically a hammer fest from start to finish. I was really pleased with how strong I was for the ride, the time is a little misleading as it included the 2 minutes that I was screwing around with the aero bottle. On another note, there were about 3 "peletons" of cheaters out there on the course. One in particular was behind me about a mile or so after I hit the turn around, before I hit the next aid station they had passed me like I was sitting still and I was doing 23.5mph at the time. Ridiculous! USAT has to do something about this, it was blatant double pace line pack riding.

That being said this is a new Bike PR for me.
What would you do differently?:

I am going to zip tie my aero bottle in the bracket next time, I also need to work on the bike more. Days like Saturday are few and far between at GCT, there was alot of speed I left out on the course.
Transition 2
  • 02m 13s
Comments:

Pretty quick transition although I left my Endurolytes in the Bento Box!
What would you do differently?:

Remember my Endurolytes!
Run
  • 2h 05m 29s
  • 13.1 miles
  • 09m 35s  min/mile
Comments:

This is where the fun started. I hit transition knowing I had to run a 1:40 half to get in under 5 hours. I can and have done this before so I hit the road and started running. After the first mile I knew that breaking 5hrs wasn't going to happen. I ran the first mile in 8, and then slowed down after that to 8:30 for a few miles finally slowing down to 9 minute miles after the turn around, and 9:30 for the last few miles. I am not sure if this was solely from going too hard on the bike or the heat or a combination of the two. The last three miles were pure hell. I haven't been in that much pain in a long while.
What would you do differently?:

Looking back at my training logs I only ran 15 miles once, and over 10 miles 3 other times. Most of my training was done in the 6-8 mile range which would explain why I died at mile 10 of the run. Something to work on for the next one.
Post race
Warm down:

Hit the finish line and my head and hands started tingling. Didn't think anything of it until while talking to a friend of mine, I couldn't catch my breath. I was having an asthma attack brought on by a combination of a chest cold and the exercise. I am not on any medication for asthma and my doctor told me last time this happened that I am only really susceptable to these kind of attacks when I have a resperatory infection.

What limited your ability to perform faster:

I didn't swim enough, didn't run enough long distance, concentrated too much on the bike. I am still trying to digest this race and decide if I am happy or upset with the outcome. On one had it is a PR at this race and distance by over an hour. On the other hand that was 2 years ago and I should be an hour faster. My bike split according to my computer was 2:38 so I was right around where I needed/wanted to be on that leg. My nutrition plan went out the window on the run, I was a little gassy and bloated feeling so I am sure that had something to do with the poor effort on the run also. This race tells me that I have alot to work on for next time.

Event comments:

I highly recommend this race. It's a true test of your abilities!




Last updated: 2006-05-08 12:00 AM
Swimming
00:35:17 | 2078 yards | 01m 42s / 100yards
Age Group: 49/176
Overall: 176/1157
Performance: Good
Suit: Yes
Course: Rectangular out and back going clockwise.
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:19
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:40:10 | 56 miles | 20.98 mile/hr
Age Group: 70/176
Overall: 176/1157
Performance:
Wind: Little
Course: Out and back parallel to the beach for the first 12 miles or so, then turning inland for 8 miles, followed by an 8 mile out and back on a really rough road.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:13
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:05:29 | 13.1 miles | 09m 35s  min/mile
Age Group: 85/176
Overall: 176/1157
Performance: Below average
Course: Out and back on mostly unshaded roads. Includes a mile around St.Andrews Park or as I call it the "Park of Death"
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5

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2006-05-15 11:54 AM

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Pro
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Woodstock,GA
Subject: Gulf Coast Triathlon


2006-05-15 12:16 PM
in reply to: #424073

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Extreme Veteran
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Atlanta, GA
Subject: RE: Gulf Coast Triathlon
Great job, Brett. I was so glad to see you before the race. Seeing some familiar faces really helped calm me down. I one of saw the peletons also. They flew past me. The one I saw was mostly the 40-50 AG, they were moving. Magnificant bike split. I can only dream of being that strong some day. Again, great job!
2006-05-15 12:19 PM
in reply to: #424073

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Expert
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Marietta, GA
Subject: RE: Gulf Coast Triathlon

Good race, Brett, even if you didn't hit your goal this time you still PR'd!! That's awesome!! Great swim - don't be so hard on yourself (It's that swimmer spouse thing - you did a great job!)! I hate seeing the packs of cyclists drafting on the bike, but it seems to happen at every race - drives me nuts! I never see that many drafting penaltys either - they either need to enforce the current rule or change it...

Sorry to hear that you had a not-so-good run - as you said, though, it just gives you something to work on for next time! Great race overall, really! You continue to impress me!!

2006-05-15 12:19 PM
in reply to: #424073

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Master
2052
20002525
Colorado
Subject: RE: Gulf Coast Triathlon
WOW! Nice race. I know you are a bit disappointed, but I think it was an awesome effort. And, more importantly, it forced you to go back and look at your training and adjust for next time ... which is much, much more important than the time you got today. Good work!
2006-05-15 12:24 PM
in reply to: #424073

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Master
2314
2000100100100
Gulf Shores, AL
Subject: RE: Gulf Coast Triathlon
Great to meet you and congrats on a great race. Your bike was tremendous especially with a stop to adjust the aero bottle. I am with you on the drafting, it is out of control.
2006-05-15 12:36 PM
in reply to: #424122

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Cycling Guru
15134
50005000500010025
Fulton, MD
Subject: RE: Gulf Coast Triathlon
Just one more reason I'll never use an aero-bottle ........

Sucks about that problem! Cranking a 2:38 is awesome regardless.

I ...... fu-king ........ hate ........ drafters ........

I seriously will have some issues in my race if I have to deal with that and miss my 70.3 slot because of them ........

All things considered doing a 5:26 is still a fantastic time! Congrats on the finish and learn from it (like lose the aero-drink crap).


2006-05-15 2:21 PM
in reply to: #424073

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Veteran
199
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Smyrna
Subject: RE: Gulf Coast Triathlon

Brett - Awesome race.  Sorry that you didn't get the sub-5:00 you were striving for, but congratulations on a terrific PR.  Your bike time is killer.  I can't wait until you show me how to become that fast!

It was great seeing you Saturday night at the post-race party.  Your aero-bottle story just goes to show you that anything can go wrong in a race.  And your troubles on the run is totally understandable - it was really hot out there.

Way to push through it and great race!

2006-05-15 2:39 PM
in reply to: #424073

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Buttercup
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Subject: RE: Gulf Coast Triathlon
Great job!!! Wow!
2006-05-15 3:02 PM
in reply to: #424073

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Elite
3223
20001000100100
Hendersonville
Subject: RE: Gulf Coast Triathlon

I hate those aero-bottles. I don't use them anymore for that very reason. One race where you are fussing over your bottle is more than enough to convince you to dump it for good.

Awesome race, btw!! Smoking bike split! I wish I could have been there to cheer you on. Congrats on a solid race effort.

2006-05-15 4:14 PM
in reply to: #424073

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Master
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Athens, Ga.
Subject: RE: Gulf Coast Triathlon

Wow. Your times rocked. Seriously. The whole areo bottle thing is a bummer - it's funny how it's always something weird at each race. Awesome, awesome job!

2006-05-15 4:24 PM
in reply to: #424073

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Elite
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Subject: RE: Gulf Coast Triathlon

Fantastic race Brett.  Congrats!

 



2006-05-15 6:49 PM
in reply to: #424073

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Extreme Veteran
617
500100
Covington (New Orleans), La
Subject: RE: Gulf Coast Triathlon

Brett -

Great meeting you at the race.  Sounds like you had a good day overall - sorry to see that you had a little asthma scare at the end.   Looks like you learned some valuable lessons from the race, as I'm sure we all did.

Hope to see you at some future races!  Your times are crazy fast - you should be really pleased with your day.

2006-05-15 7:29 PM
in reply to: #424073

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Master
1728
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Pulaski TN
Subject: RE: Gulf Coast Triathlon
Great times and awesome job!!
2006-05-16 5:44 AM
in reply to: #424073

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Elite
2777
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In my bunk with new shoes and purple sweats.
Subject: RE: Gulf Coast Triathlon
Great race Brett. You will definitely smoke the next race and come in under 5. Great bike split. Did you notify the race comm. about the bike  "issue". Hope you and anyone else  who witnessed it did also. Road racing is fun but not for this sport. It's funny how you sometimes get penalties that can't be avoided like crowded turns or folks blocking and causing jams but then you have these pelatons and it's like they're invisible. I've seen it, it sux.
Congrats again on a great race.
2006-05-16 7:52 AM
in reply to: #424073

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Champion
9980
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Alabama
Subject: RE: Gulf Coast Triathlon
Good job Bret! And good report...I felt I was right there with you....even though I was laying on the bed in the hotel room trying to stop the bed from spinning.

I'm totally impressed with your numbers - for the race and in your log. Keep up the good work and I'll see you next year at the GCT.

~Mike
2006-05-16 3:25 PM
in reply to: #424073

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Pro
3705
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Vestavia Hills
Subject: RE: Gulf Coast Triathlon

Holy cow ... stopped for 2 minutes and did 21 mph average on the bike?  Smokin'!

Glad that I ran into you on the beach prior to swim - great to see a friend when you are staring your first 70.3 in the face.

Based upon running with you in the past, though, I was surprised by your run split. I know that you are faster than that.

That said, it is a solid performance and a PR, so I wouldn't beat myself up over success!

Buy you a beer (and a milk) at our next race ...



2006-05-16 3:31 PM
in reply to: #424073

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The Original
7834
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Raleigh/Durham
Subject: RE: Gulf Coast Triathlon

great race!!  It may not be sub 5, but you still did great!  It's a tough race!

I also hate my aerobottle because it never stays in place.  I had the ghetto setup for GC and it worked awesome- i think I'll be doing that for every race.  Electrical tape can really hold it in place well

I hated the cheaters also- I can't believe how bad people were drafting on the bike course- I've never seen anything like that before!

It was good seeing you at this race!

2006-05-19 11:34 AM
in reply to: #424073

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Pro
4578
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Vancouver, BC
Subject: RE: Gulf Coast Triathlon
Wow, your bike times are awesome. It sucks about the run, but that's life. I wouldn't worry about it too much. Good for you for going back and examining your training.

It sounds like this course was a great test, it was a great day, and hey you PRd. Definitely record that bike split!
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