Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
World Triathlon Corporation
Total Time = 14h 33m 27s
Overall Rank = 1915/3061
Age Group = 30-35
Age Group Rank = 182/210
Pre-race routine:

Drove down from MI on Wednesday stopping in Alabama overnight. Arrived on Thursday for the athlete check in and the Iron Village. Ran for a couple miles and attending the mandatory meeting. Friday morning was a swim with BT :) and then some good ole fashion R&R.
Event warmup:

Woke up at 4:30, had oatmeal w/ brown sugar and a banana. Arrived on site at 5:30 and made sure my bags were good to go. Rested in the changing room until 6:15 and headed out to the beach. Had a GU and waited for my wife to send me off.
  • 1h 31m 37s
  • 4156 yards
  • 02m 12s / 100 yards

This was the largest swim start that I have ever participated in. I didn't position myself as I wanted and was stuck in the middle of the chaos. I can say there were a few moments when I felt unsafe and stopped swimming to let the herd go by. After about 3/4 of the first lap I finally found my groove and finished strong. I was very happy that there was a beached section where I could get some fresh water.
What would you do differently?:

Position myself farther to the right and back.
Transition 1
  • 11m 4s

Long run from the beach and a small bottle neck of people getting through the showers. I didn't get lost so I guess everything was mapped and coordinated well.
What would you do differently?:

  • 6h 59m 30s
  • 112 miles
  • 16.02 mile/hr

Long and boring. Nothing too special here with this course. Miles ~50-60 were on a rough patch of road, but the rest was super smooth compared to MI. After mile 60 started to have some headwind.
What would you do differently?:

Longer practice rides at a higher tempo.
Transition 2
  • 06m 58s

Once again everything went smooth. Everyone was great in gathering the bikes and gear bags.
What would you do differently?:

  • 5h 44m 18s
  • 26.2 miles
  • 13m 08s  min/mile

The volunteers and spectators were incredible. Started strong and ended strong for the run. Alternated with water and perform with a few cups of coke. Alternated with GU and Chomps, bonk bars. Oranges were awesome! I actually didn't like the chicken soup so I opted for pretzels and potato chips.

SN Bag - Red Bull, Stinger Waffle, Biofreeze, Motrin
What would you do differently?:

Nothing for the race. I would train longer runs and longer brick workouts.
Post race
Warm down:

Pizza and Chocolate Milk. Lots of stretching. Cool bath and hot shower.

What limited your ability to perform faster:

Nothing, nutrition was spot on, I executed my plan perfectly. Just need more training and focus on biking with a higher cadence and running faster.

Profile Album

Last updated: 2011-12-22 12:00 AM
01:31:37 | 4156 yards | 02m 12s / 100yards
Age Group: 188/210
Overall: 2006/3061
Performance: Below average
Course: 1/2 mile out, .2 mile over, rectangle.
Start type: Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Good
Waves: Good Navigation: Average
Rounding: Below average
Time: 11:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
06:59:30 | 112 miles | 16.02 mile/hr
Age Group: 192/210
Overall: 2130/3061
Performance: Good
Wind: Some
Course: Out and back.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:58
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
05:44:18 | 26.2 miles | 13m 08s  min/mile
Age Group: 182/210
Overall: 1915/3061
Performance: Good
Course: 2 loop course with a run through the city and the state park.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 4