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Ironman Florida - Triathlon

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Panama City Beach, Florida
United States
World Triathlon Corporation
77F / 25C
Total Time = 10h 50m 44s
Overall Rank = 457/2891
Age Group = 45-49
Age Group Rank = 47/352
Pre-race routine:

Woke up at 4:00 had pancakes and a cup of coffee. Left the Shores of Panama (.4 mi from T!) at 4:15. dropped off bike and run special needs and prepped bike for the race. Done by 5 and walked back to condo. Picked up friends and went to swim start at 6:10.
Event warmup:

I did a short swim warm-up and walked over to my "self seeded time group" 1:11-1:20. My group lined up just right (outside) of the buoy line. The slower time you picked, the farther right you lined up. Seeding to me was a waste of time, as everyone hit the water at the same time
  • 1h 15m 41s
  • 3800 meters
  • 01m 59s / 100 meters

Started on the beach, lines up with the 1:11-1:20 group for whatever the was worth. All I know was when the gun went off, everyone hit the water. The swim time self seed was worthless. Lots of contact and rough until passing 3 buoy out. After that swim was OK. 2nd loop was fine
What would you do differently?:

Not much, IM starts are what they are
Transition 1
  • 10m 26s

I suck at transitions and don't really care, rather spend extra time and get it right. I wear socks and a knee brace, so it takes a little longer.
What would you do differently?:

Not much
  • 5h 22m 8s
  • 112 miles
  • 20.86 mile/hr

Good bike for me, avg 20.8 mph with 4 stops to pee and 1 stop at special needs. Roads were good except a 10 mile segment from miles 50-60 right a special needs. Bottles, tubes, CO2 all over the place.Lots of drafting going on, but I did see one female ref passing out penalties left and right, but still lots of drafting. No hills to speak of except a bridge. Small head for first 20 miles and from about miles 65-85, good tailwind last 25 miles was nice.
What would you do differently?:

Biggest mistake for me was I froze my bike special needs Perpetuem and Scratch Labs Hydration mix and it was still frozen when I picked it up. I was able to use Scratch Hydration, but Perpetuem was useless and I tossed it. I had some left and added bonk Breaker Bars to make up calories, so no big loss. Always have a backup plan!
Transition 2
  • 06m 20s

Left shoes on bike and volunteer took bike and racked it. Stopped for sunscreen and at a porta pottie
What would you do differently?:

  • 3h 56m 9s
  • 26.2 miles
  • 09m 01s  min/mile

I was shooting for anything under 4 hours. I started good at a pace of 8:30-8:45 for the first 10 miles. I had perform/water/ice at each aid station. I had a Salt Caps cap every other mile. The last 16 miles I slowed to 9:00-9:10 pace. I felt OK and did not want to push any harder. Past IM runs with cramps and wanted to avoid those. I thought I had it made until mile 24 I got a left hamstring cramp. I chewed 3 Salt Caps and drank 2 cups of chicken broth (max sodium intake). Felt better after a few minutes and kept going. I felt great the last 3/4 and ran it home. 10:50 was a PR by 25 minutes and was very excited to say the least!
What would you do differently?:

Not sure I can get much faster, I had a great day and not much went wrong. After a total disaster race at Mt Tremblant (13:14) in Aug, I was very happy to come back with a good effort.
Post race
Warm down:

Had some bad pizza and drank a beer, watched race for an hour. Went back to condo and had better pizza and a shower. Went back to race to watch last 2 hours. No Mike Riley but it was OK.

What limited your ability to perform faster:


Profile Album

Last updated: 2013-10-09 12:00 AM
01:15:41 | 3800 meters | 01m 59s / 100meters
Age Group: 130/352
Overall: 1037/2891
Performance: Average
Suit: Blue Seventy Helix Full
Course: Counterclockwise rectangle. 5 buoys out, 2 across and 5 back. 2 loops and you exit water after first loop. Water was available after first loop and I had 2 cups to flush saltwater out.
Start type: Run Plus: Shot
Water temp: 74F / 23C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 10:26
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:22:08 | 112 miles | 20.86 mile/hr
Age Group: 107/352
Overall: 723/2891
Performance: Good
Avg HR 136/ max 165 Avg power 158; NP 166; IF .818
Wind: Some
Course: 1 loop course mostly flat. 1 10 mile section (50-60) very rough, numerous bike items on road.
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 06:20
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike
Shoe and helmet removal
03:56:09 | 26.2 miles | 09m 01s  min/mile
Age Group: 68/352
Overall: 459/2891
Performance: Good
Avg HR 147 Avg Cadence 89/178
Course: 2 loops through neighborhoods and a short 2 mile section in a state park. Flat as a pancake and very little shade. I had a tailwind out (6.5 Miles) and a headwind back. Crowds were good for the first 4.5 miles and thinned out after that. I finished in daylight, but others said very dark in spots after sunset. Aid stations were numerous and very good, I always got what I needed with no problems
Keeping cool Good Drinking Just right
Post race
Weight change: %?
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 3

2013-11-03 3:52 PM

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Va Beach
Subject: Ironman Florida

2013-11-03 3:57 PM
in reply to: #4891278

Subject: RE: Ironman Florida
10:50? I'm not worthy!!
2013-11-04 7:23 PM
in reply to: #4891278

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Subject: RE: Ironman Florida

Great to see you at the various BT events this weekend.

Congratulations on a big PB and a very solid well executed race.

Sounds like you weren't impressed with swim smart program at IMFL. Most folks thought it made the swim worse.

Enjoy post IM time and good luck on your training to your next IM.

Hope to see you at another race.


2013-11-04 8:44 PM
in reply to: KathyG

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Canandaigua NY
Subject: RE: Ironman Florida

Awesome race!  Very nice bike split and you followed it up with a solid run!! It was nice to meet you this weekend, I am looking forward to Chattanooga next year!!I I will see you there!

2013-11-10 8:52 PM
in reply to: kenj

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Va Beach
Subject: RE: Ironman Florida
2013-11-11 5:48 AM
in reply to: godekjames

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Chesapeake, VA
Subject: RE: Ironman Florida
Good job on the PR!

2013-11-11 1:38 PM
in reply to: #4891278

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N Carolina
Subject: RE: Ironman Florida
Congrats on the PR!!

I, too, thought the swim seeding was useless.
2013-11-11 2:49 PM
in reply to: KathyG

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Austin, Texas
Subject: RE: Ironman Florida

Wow - congrats on the race and great job on the huge PR!   

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