Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
World Triathlon Corporation
60F / 16C
Total Time = 11h 52m 54s
Overall Rank = 728/3061
Age Group = 40-44
Age Group Rank = 153/473
Pre-race routine:

Ran 3 miles on Thursday, rested on Friday, ate 3 bananas and 4 cups of apple sauce for breakfast, delivered special needs bags and checked on bike, then went up to condo to go potty and retrieve wetsuit and swim gear
Event warmup:

stand on beach
  • 1h 19m 38s
  • 4156 yards
  • 01m 55s / 100 yards

Did as well as I could have for my abilities. Started on West end and let current take me to first turn. The first bouy I saw was the turn bouy. This may be the first race ever that I didn't get nervous. Started easy and never got behind on breathing which is also something new for me.
What would you do differently?:

Transition 1
  • 11m 12s

My first Ironman so I wasn't going to rush T1 and be sorry later. The whole gear bag transition was so foreign to me. I should practice dumping out my stuff and putting it on next time.
What would you do differently?:

Maybe try and keep it under 10 minutes! :-)
  • 6h 01m 3s
  • 112 miles
  • 18.61 mile/hr

Really tried to go easy on the bike and kept reminding myself that I had to run a marathon on those same legs.
Spent 3 minutes stopped at special needs to process bag and go pee.
What would you do differently?:

Practice going pee on bike so I don't have to stop.
Transition 2
  • 06m 7s

Kept shoes on for some reason. Longer run than I expected so that cost me some time. Same as T1, very strange to transition out of a bag. Need to practice that.
What would you do differently?:

Leave shoes and bike and run bare foot through transition and change tent.
  • 4h 14m 54s
  • 26.2 miles
  • 09m 44s  min/mile

Felt good to start with, tried running 10 minute miles but it took 4 to get that pace down. Got a bit tired after halfway, then had some nutrition that kicked in and two ibuprofen and back on pace I went. Felt great from mile 15 on. Average pace over last 11.2 miles was 9:30
What would you do differently?:

Take a couple of ibuprofen on mile 4 to help with foot pain that came from such a long bike.
Post race
What limited your ability to perform faster:

swim technique, being uncomfortable on bike

Event comments:

Awsome first Ironman. Surprised at how well I did. I had some left at end. Could have picked up pace last 3 miles, but didn't want to chance screwing up and I knew I had a sub-12 hour race in the bag.

Profile Album

Last updated: 2011-11-06 12:00 AM
01:19:38 | 4156 yards | 01m 55s / 100yards
Age Group: 255/473
Overall: 1226/3061
Performance: Good
37:44 41:53 at least 2 minutes getting out and down the beach to start second lap
Suit: xterra
Start type: Wade Plus: Shot
Water temp: 70F / 21C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 11:12
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
06:01:03 | 112 miles | 18.61 mile/hr
Age Group: 278/473
Overall: 1312/3061
Performance: Average
15 mi 15 mi 46:40 2:17:30 19.29 mi/h 33 mi 18 mi 59:09 3:16:39 18.26 mi/h 55 mi 22 mi 1:03:16 4:19:55 20.86 mi/h 72 mi 17 mi 1:01:49 5:21:44 16.50 mi/h 94.7 mi 22.7 mi 1:11:41 6:33:25 19.00 mi/h 112 mi 17.3 mi 58:28 7:31:53 17.75 mi/h
Wind: Some
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 06:07
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:14:54 | 26.2 miles | 09m 44s  min/mile
Age Group: 154/473
Overall: 732/3061
Performance: Good
Course: 2 loop out and back
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:
Race evaluation [1-5]