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Gulf Coast Triathlon - Triathlon1/2 Ironman


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Panama City, Florida
United States
Gulf Coast Triathlon
90F / 32C
Sunny
Total Time = 5h 05m 34s
Overall Rank = 182/1646
Age Group = M 35-39
Age Group Rank = 52/221
Pre-race routine:

Woke up about 4 am and had an Ensure (350cal) and a bagel. I also had a small cup of coffee which isn't normal for me (remember this later). Got dressed and went down to Transition to get body marked. Walked in and set up my area and then walked around and talked to friends and teammates that were there.
Event warmup:

Went down to the beach and swam for about 10 minutes only to realize that I had to um....go...(coffee from earlier), so I jogged back up to the transition area to "lighten the load" and got back down to the beach in plenty of time for my wave. Swam a bit more with some accelerations to get the blood pumping.
Swim
  • 34m 14s
  • 2078 yards
  • 01m 39s / 100 yards
Comments:

The water was perfect for this swim. No chop and great temperature. I had a fantastic swim the first 950 yd leg outbound. At the turn they didn't have any buoys between the turn out and the turn back in so it was hard to sight, not to mention the fact that my swim wave was orange caps so it was hard to tell what was a buoy and what was a fellow swimmer. After the turn the current seemed much stronger pulling eastbound and away from shore.To make matters worse there weren't enough (orange) buoys on the way in, making it hard to stay on course. The swim back in seemed like it took forever. I was fortunate not to encounter the jellyfish that several other people saw. Overall a good swim, about a minute faster than last year (although I was hoping for faster).
What would you do differently?:

Not much, I had a great stroke and sighted the best that I could off of the few buoys that were out there. It was tough to stay on course coming back in and I think that there is where I lost some time.
Transition 1
  • 03m 1s
Comments:

This includes the run up from the beach.
What would you do differently?:

Nothing, I was in and out in a flash.
Bike
  • 2h 28m 43s
  • 56 miles
  • 22.59 mile/hr
Comments:

Probably the best bike ride I have ever had in competition. I felt good from the get go and just went. I also had the incentive of my buddy Chris being in the wave behind me and trying to catch me on the bike. I am a faster swimmer so I figured I had about a 6:30 cushion on him. He is a monster on the bike so I knew he would catch me it was just a matter of when, so I was going to make him earn it. He did catch me at mile 48 (which is alot longer than I thought it would take), so I was happy with that effort. Eating and drinking were just right (no lost water bottles), and the effort was perfect. Overall a 12 minute improvement from last year.
What would you do differently?:

Nothing, except start the females and older men BEHIND the 25-45 men so there isn't as much traffic on the race course. I literally passed 1000 on the bike.
Transition 2
  • 01m 39s
Comments:

I saw Chris leaving transition as I was coming in so I hurried out to try and run him down. We are about the same on the run (in an open race I am normally just a little faster) so I knew if I hurried I had a chance.
What would you do differently?:

Nothing
Run
  • 1h 58m
  • 13.1 miles
  • 09m 01s  min/mile
Comments:

Ah where to begin...for those of you who know me or follow my log you see that this is well below my normal pace for a Half Marathon. All I can say is that it was so freaking hot out there I thought I was going to melt. I ran between aid stations and walked through each one pouring two ice water cups over my head and one cup of ice down my pants at each station. The sad thing is about a half mile out it had all evaportated and I roasted again. I knew that it was going to be close on breaking 5 hours and I promised myself that if I hit mile 12 at 4:53 or earlier then I would bury myself trying to break 5. I hit 12 miles at 4:56 so the dream was dashed once more.
What would you do differently?:

Maybe not go quite as hard on the bike. I didn't have nutrition or hydration issues or cramps, it was a matter of I just couldn't get my legs to turn over. I had a few brief times where I thought my running legs were going to come back, but they were gone just as quickly. I also think that I haven't been running enough, or doing enough longer runs. Something to work on for IM Louisville. Overall a 7 minute improvement from last year.
Post race
Warm down:

Walked over to the tent and had some free beer and pizza. Didn't end up in medical like last year which was a relief.

What limited your ability to perform faster:

Not enough long runs, heat and humidity. We haven't had this kind of heat in Atlanta (although it has been hot here), so I wasn't acclimated to the climate. I qualified for Nationals (that's twice this year) so I am happy about that. Overall it was a great race, I took 22 minutes off last years time. The only thing that would have made it better was to break 5 hours, but there is always next year

Event comments:

Gulf Coast is the only race I do every year for a reason, they do a fantastic job of putting on a race this big. I know that I can count on them to have everything that they say is going to be there. They only gripes about this year are 1) all the traffic on the bike course, and 2) not enough buoys coming back into the beach.




Last updated: 2007-04-04 12:00 AM
Swimming
00:34:14 | 2078 yards | 01m 39s / 100yards
Age Group: 74/221
Overall: 0/1646
Performance: Good
Suit: Ironman Stealth Sleeveless
Course: Rectangular course with an out leg of ~950 yds, across ~200 yards, then back to shore ~950 yards.
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:01
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:28:43 | 56 miles | 22.59 mile/hr
Age Group: 49/221
Overall: 0/1646
Performance: Good
Wind: Headwind
Course: A C shaped course that starts with a short out and back on Thomas and then onto Front Beach for about 5 miles or so, then inland on SR 79 across the Intercoastal Bridge and right on SR 339 (?) to the turn around at ~ Mile 30.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:39
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:58:00 | 13.1 miles | 09m 01s  min/mile
Age Group: 67/221
Overall: 0/1646
Performance: Average
Course: Out and back through residential PCB and one lap around St Andrew's Park (or as I call it the "Park of Doom")
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
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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2007-05-14 7:28 AM

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Pro
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Woodstock,GA
Subject: Gulf Coast Triathlon


2007-05-14 7:38 AM
in reply to: #799264

Extreme Veteran
597
500252525
Atlanta, GA
Subject: RE: Gulf Coast Triathlon
Congrats Brett. You had a great race! Sorry the run wasn't there and you couldn't break 5 but you are so close, it will happen soon! Two races, two qualifiers... way to go!
2007-05-14 7:40 AM
in reply to: #799264

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Master
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Woodstock
Subject: RE: Gulf Coast Triathlon
Awesome race Brett! Congratulations on coming in that close to sub 5, and qualifying again for nationals. Looking forward to seeing the rest of your season!
2007-05-14 8:14 AM
in reply to: #799264

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Expert
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BFE
Subject: RE: Gulf Coast Triathlon
Brett,
Great job! Awesome bike split.
2007-05-14 9:21 AM
in reply to: #799264

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Master
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Atlanta, Georgia
Bronze member
Subject: RE: Gulf Coast Triathlon
Dude, that's fast! Awesome bike split and I share your pain re running in that heat.

Congrats,

c
2007-05-14 9:43 AM
in reply to: #799264

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Champion
5529
500050025
Nashville, TN
Subject: RE: Gulf Coast Triathlon
Kick race Brett.  You will undoubtably shave that 5 minutes off for next year.  I bet the heat was brutal given the moderate temps we have had here thus far!


2007-05-14 9:50 AM
in reply to: #799264

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Master
2379
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Alpharetta, GA
Subject: RE: Gulf Coast Triathlon
Great RR and race, Brett!!  That was a smokin' bike split!!
2007-05-14 9:51 AM
in reply to: #799264

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Master
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Atlanta, Ga
Subject: RE: Gulf Coast Triathlon
Awesome Race. We all want to hit our goals, but when we don't, it just gives us reason to go out there and do it again. It will happen soon. There is no doubt about that. Seeing both our runs, there is really no reason we can't shave off at least 10 minutes off that. One of the biggest issues, is acclimation. What are the odds of drizzle and 60 degrees on that course? Zero..  
2007-05-14 10:05 AM
in reply to: #799509

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Master
1201
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Woodstock, GA
Subject: RE: Gulf Coast Triathlon
Great Job Brett. Nice bike split.
2007-05-14 10:31 AM
in reply to: #799264

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Expert
882
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Marietta, GA
Subject: RE: Gulf Coast Triathlon

Awesome race Brett! Your swim and bike splits are fantastic - you are so close to your 5 hour goal, I know you're going to hit is very soon! I saw your run split yesterday and figured that it must have been a million degrees on the course! I think they should have sprinklers lining the course next year - you could just bodyglide up and run through them to stay cool

Congratulations on an awesome race and another nationals qualification!

2007-05-14 11:16 AM
in reply to: #799264

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Veteran
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Subject: RE: Gulf Coast Triathlon
Good job! It sounds like it was fun. I figured it was hot down there for you.


2007-05-14 11:34 AM
in reply to: #799264

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Expert
931
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Smyrna, GA
Subject: RE: Gulf Coast Triathlon
Women and old people - whatever is a Rocket Man to do??  Haha - just kidding.  You had a really great race, Brett.  Awesome job and I know you will do even better at your next race.
2007-05-14 12:37 PM
in reply to: #799264

New user
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Subject: RE: Gulf Coast Triathlon
Rocket Man,
This was my 1st Half - actually my first Tri! I did the relay (run) last year and it was hot then too but this year was worse!
Here is the breakdown of my race:
I am 47 yr old male so we started in the back just before the relayers.

Setup - No issues there as I was traveling with some experienced guys that helped me out.

Swim - Panic! I was so mad that I was freaking out! I had to roll over on my back and BREATHE. I think I went too fast too soon getting caught up in the moment. Got comfortable and into a rhythm after the turn and into the in stretch. Some jellyfish tingling on the face and the tip of my tongue was a little numb too. 40 minutes for the swim - not too bad for me - and better than I expected considering my start.

T1 - Had to pee - just couldn't go in the Wetsuit in the water. Took a minute to eat something before the bike. 7 minutes - long, I know but it was my 1st and I didn't want to forget anything.

Bike - good bike for me. Being at the back, I was able to pass a lot of people. Tried to keep it at 20 mph or better. Did good on hydrating / fueling while on the bike. 2:53 for the bike.

T2 - Better transition. Changed socks. 5 minutes.

Run - HOT - Started slow to get the legs going. Fought cramps in the quads the whole way - never seized up on me though. Passed a few guys in my group which got me going better. Walked at the water stops - ice on the head and in the shorts, drank gatorade. 2:23 for the run.

Total - 6:09 - My high goal was 6:00 but I was expecting 6:20 so I wasn't too disappointed.

Definitely needed to do more bricks in training. I know I can cut a lot of time off of T1, T2 and my run.

2007-05-14 3:23 PM
in reply to: #799264

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Veteran
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Smyrna
Subject: RE: Gulf Coast Triathlon

CONGRATULATIONS!  You are super, duper fast.  I can't wait to see you break that 5 hours because I know that you can do it.

Only other complaint that you didn't mention was the messed up markage of the run miles.  One minute was a 6:48 and the next was a 9:15. 

Thanks for all of your help in making me a stronger athlete.  Part of that 10th place AG award belongs to you. 

Awesome job again this weekend!

2007-05-14 7:47 PM
in reply to: #799264

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Pro
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Vestavia Hills
Subject: RE: Gulf Coast Triathlon

Brett!!!

You rocked the course on what is a hard course that provides no respite in the form of a downhill to rest your legs.   Add the heat to that and you have plenty of opportunities to blow up despite the best nutrition and hydration plans.

Way to hang on until the end.

 

2007-05-14 8:18 PM
in reply to: #799264

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Regular
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Lilburn, GA
Subject: RE: Gulf Coast Triathlon
I didn't get to talk to you too much at the party, but really great job.  I know you'll get under 5 next year!


2007-05-14 9:08 PM
in reply to: #799264

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Expert
657
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Portland
Subject: RE: Gulf Coast Triathlon
Nice job on the race. Impressive bike split.  That sub-5 is yours for the taking my friend!
2007-05-15 6:45 AM
in reply to: #799264

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Veteran
116
100
Georgia
Subject: RE: Gulf Coast Triathlon
Congrats on a great race Brett. It was good to see you and look forward to seeing you the rest of the season.
2007-05-15 10:51 AM
in reply to: #799264

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Champion
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Carlsbad, California
Subject: RE: Gulf Coast Triathlon
Good job out there and nice improvement. Nice to do the same race year over year to get an accurate measure of how we are doing.

Even though this appears to be an "A" Race for you, this is still a great tuneup for IMKY later this year. I am sure that a Sub-5 finish will happen, just going to take a bit of time.

Endurance Sports are an exercise in Delayed Gratification after all.

Nicely done
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