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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 51m 46s
Overall Rank = 600/1236
Age Group = 45-49
Age Group Rank = 56/112
Pre-race routine:

Got up early and body marked. Then went back to the room and pulled up a chair to watch the start. Ate half a bagel with peanut butter and a banana. Also a cup of coffee.
Event warmup:

Nothing.
Swim
  • 30m 47s
  • 2078 yards
  • 01m 29s / 100 yards
Comments:

The swim felt good. I held back some to try and keep the breathing, heart rate, etc., under control. Sighting went very well also. Coming in I nailed every buoy. I was off course about 10 yards between the last buoy and shore, but nothing major.
What would you do differently?:

Nothing.
Transition 1
  • 05m 6s
Comments:

This was the absolute worst thing on earth. My suit zipper pull got rerouted wrong, and when I pulled down it would not unzip. I pulled hard enough to get chunks of suit, until finally the whole zipper pull ripped from the zipper. I was stuck. It took forever to "manually" reach back and pull the zipper apart enough to get it off. Not to mention the energy, frustration, and cussing.
What would you do differently?:

With my new suit I will practice on the zipper thing until it is down cold.
Bike
  • 2h 37m 26s
  • 56 miles
  • 21.34 mile/hr
Comments:

I more or less enjoyed the bike. I probably went a little too hard or did not drink enough, or a combo. My back got stiff towards the latter 1/3.
What would you do differently?:

Probably back off a little on the bike, and force myself to drink what they offer on the course. I drank all that I carried but I still should have had more.
Transition 2
  • 02m 22s
Comments:

This transition wasn't too bad for me. I need to practice the flying dismount thing, etc., but I didn't have any major snags.
What would you do differently?:

Practice flying dismount.
Run
  • 2h 35m 45s
  • 13.1 miles
  • 11m 53s  min/mile
Comments:

This is where the wheels came off, literally. I felt a twinge of a cramp as I was pulling in on the bike and thought, uh oh. I started out on the run but I couldn't get my heart rate down without practically walking, so I trotted along trying to stay cool in the heat. At about mile 6 or so, somewhere in that damn park, my calves started cramping so I couldn't push off. After 7 miles of shuffling along with cramping calves my quads and hams locked up in sight (literally 100 yards or less) of the finish line. I was stuck until they unlocked and I could shuffle across.
What would you do differently?:

Figure out how to keep from cramping so bad. I suppose I should try salt tabs, etc. I didn't but I really need to educate myself on this.
Post race
Warm down:

After about 5 minutes I could walk again no problem. I had some cramping the next couple of hours, but I was able to clear out transition and get cleaned up pretty quickly. Having cramps forced me to go so slow that the last 5 miles or so really did seem like a warm-down! I drank a ton of liquids and gels, etc., the last 6 miles so that probably saved me too.

What limited your ability to perform faster:

Cramping, cramping, cramping. And the heat.

Event comments:

Since this was my first Half IM at least I can say I set a PR. I thought is was really well organized and run. If they could only do it in December it would be perfect!




Last updated: 2006-12-02 12:00 AM
Swimming
00:30:47 | 2078 yards | 01m 29s / 100yards
Age Group: 8/112
Overall: 0/1236
Performance: Good
Suit: Yes
Course: The course was a U shaped out and back.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 05:06
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
02:37:26 | 56 miles | 21.34 mile/hr
Age Group: 35/112
Overall: 0/1236
Performance: Average
Not sure on the lap data, but my heart rate was a little high.
Wind: Some
Course: The course is very flat, with some wind but not too much. The worst part of it for me was the road quality, which gets exhausting. I've been telling people the smoothest part of portions of the road were the patches.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Too hard Drinks: Not enough
T2
Time: 02:22
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:35:45 | 13.1 miles | 11m 53s  min/mile
Age Group: 84/112
Overall: 0/1236
Performance: Bad
Course: Flat, flat, flat.
Keeping cool Average Drinking Just right
Post race
Weight change: %-1.75
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Ok
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] 4

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2007-05-14 3:44 PM

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Regular
88
252525
Lilburn, GA
Subject: Gulf Coast Triathlon


2007-05-14 4:23 PM
in reply to: #800230

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Master
1404
1000100100100100
Atlanta, Ga
Subject: RE: Gulf Coast Triathlon
Great race, despite the wetsuit disaster. We all face issues in our races and the goal is to overcome those.. that's what makes triathlon so amazing.. there are SO many different things to nail down and try to perfect. Chances off all of them going right seems slim. Whatever the case, you did not let that affect the rest of your race. I didn't realize you were going to be down there otherwise I would have looked you up. Congrats on your first HIM.
2007-05-14 4:27 PM
in reply to: #800230

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Pro
3705
20001000500100100
Vestavia Hills
Subject: RE: Gulf Coast Triathlon

Pretty good splits for a first time H-IM to beat yourself up so ... instead, congratulations on completing what is a tough H-IM. While the course is flat + fast, it also means that there is no coasting down hill to give your legs, hammys + small of your back a respite.

Good job gritting out the run - heard it was a hot day.

2007-05-15 5:33 AM
in reply to: #800230

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Master
2393
2000100100100252525
Atlanta, Georgia
Bronze member
Subject: RE: Gulf Coast Triathlon
A heartfelt congratulations on your first half IM. .From your bike and swim splits, it's obvious you were really ready to race on Saturday. .As far as the heat on the run goes, you acclimate over time plus your learn what your body needs in terms of supplements like salt tabs and endurolytes. Accumulated wisdom is a valuable thing.

That's a scorching swim split btw. .You must have a really strong background in the water.

Congrats again!

c
2007-05-15 6:02 AM
in reply to: #800230

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Pro
3883
20001000500100100100252525
Woodstock,GA
Subject: RE: Gulf Coast Triathlon
Great job John! Smoking swim and bike, now we just need to get that run nailed down. Cramping was probably an electrolyte deficiency.....
2007-05-15 6:31 AM
in reply to: #800757

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Expert
783
500100100252525
South Bend, IN
Subject: RE: Gulf Coast Triathlon
I ate an endurolyte about every 25-30 minutes. Just one. I started this on the bike. I had a tinge of a cramp on the bike, but that went away. I elt great on the bike, an while I was hot on the run, I didn't cramp.


2007-05-15 7:20 AM
in reply to: #800762

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Regular
88
252525
Lilburn, GA
Subject: RE: Gulf Coast Triathlon

I need to get some of those endurolytes!  Terrific job on the race.

2007-05-16 7:42 AM
in reply to: #800230

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Veteran
129
10025
Norcross, GA
Subject: RE: Gulf Coast Triathlon
Great job on the race despite all that went on!  Ooohh... it must have been tough to run that 1/2.  E-caps are great!  They work for me .
2007-05-16 7:48 AM
in reply to: #802317

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Regular
88
252525
Lilburn, GA
Subject: RE: Gulf Coast Triathlon
Thanks!  I need to find where to get some, probably All3Sports?  It must feel good winding down for the year!  Now you can train 4-6 hours per day during the summer!
2007-05-16 8:51 AM
in reply to: #800230

Extreme Veteran
597
500252525
Atlanta, GA
Subject: RE: Gulf Coast Triathlon
Congrats on your first HIM! The wetsuit issue you had stinks! I'm not sure I would have kept racing. You had a great swim time... wish I could clock a swim like that. The nutrition thing is a big part of the endurance tris. If you figure out how to eat and drink, you'll be able to follow your solid swim and bike with a great run. You did awesome sticking with it and crossing the finishline. Congrats. What's your next HIM?
2007-05-16 10:04 AM
in reply to: #800230

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Expert
1074
10002525
Madison, MS
Subject: RE: Gulf Coast Triathlon
Well, despite your wetsuit debacle, you still managed to beat my t1 time by 3 1/2 minutes! I think that shows some real grace under pressure, if you ask me. So, good job on a first try. You know the next one will be better!


2007-05-17 6:57 PM
in reply to: #802432

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Regular
88
252525
Lilburn, GA
Subject: RE: Gulf Coast Triathlon

Thanks for the kind words -- it was definitely a learning experience!  I'm thinking of doing the South Carolina Half IM.  And maybe some sprints or olympics this summer.

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