Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
World Triathlon Corporation
Total Time = 11h 43m 34s
Overall Rank = 643/2500
Age Group = M 25-29
Age Group Rank = 45/119
Pre-race routine:

Dropped off my bags and hung out at the beach. I was more calm for this race than any event prior. I was anxious the week coming into race day but I slept like a baby and the morning of the race I was surprisingly calm and collected. The tone for my day was set early. It was going to be a day of dealing with issues on the fly and improvising. I got to air up my tires and my Extender was loose and could not air up my front. I tightened it as much as I could and my neighbor held it on tight as he could and we got it to work.
Event warmup:

no real warm up.
  • 1h 09m 32s
  • 4156 yards
  • 01m 28s / 100 yards

Lined up about 5-6 people deep and to the right. First lap was really fast for me with all the drafting. 32:56 which is faster than my Half IM second lap slowed down when things thinned out and I found myself swimming alone a lot more. The water had some pretty good waves but they were rollers and didn't bother me actually made it pretty fun! I did get kicked and punched lost my nose clip in the last few hundred yards with a swift heel to ht nose. But thats part of the fun and im not going to let that bother me.
What would you do differently?:

Nothing. I had predicted a 1:10 as my BEST case scenario swim. i stayed relaxed the whole swim and got out feeling fresh and ready for the bike. ( Maybe draft a bit better lap 2)
Transition 1
  • 06m 54s

coming in at 1:10 I had to do all my own stuff as it was pretty packed. had to get my own bike and my bag. We could not clip in shoes and it was a pretty long transition run.
What would you do differently?:

Nothing Everything went pretty smooth. I could swim faster so I had more help in the tent =)
  • 5h 46m 9s
  • 112 miles
  • 19.41 mile/hr

Bike started Fast with the wind so I knew coming back would be slow. I took the first hour easy and worked into my target effort. Just after mile 40 I already had to pee I tried SO hard to pee on the bike but gave up around mile 50 at the next porta john and felt much better after that! I felt great and was moving well taking my 2 gels an hour and salt tabs and than around 60 my gut started to get full and was queezy taking any more gel or drink and I got a bit worried. On top of that I am not sure my Powertap was reading right anymore seemed to have low numbers(85-114) so ignored that and went by feel. I backed off the water and ate some cliff bar instead of gels I took a banana at an aid station. that feeling started to subside so i started taking in some of the course Gu roctane that was different from mine in hopes I would deal with it better peed again around mile 70 ( still couldn't on the bike)Also now my power tap was telling me I was pushing 450-500 watts for the next 10 miles ( I really ignored that since my legs were not throbbing and my lungs were not exploding!... I ignored it. By mile 80-85 I felt like a million bucks again so I kept with roctane and banana at each aid station and started taking my salt pill and drinking more water. I passed A tone of people going back into the wind that had blown passed me on the earlier portions. I finished the bike strong and feel I paced really well.
What would you do differently?:

I made some big improvements in my nutrition from my last two HIMs but I obviously still need some work. Besides that I think I executed my bike very well.
Transition 2
  • 04m 57s

T2 went pretty good. more volunteer help since the changing tent was pretty slow this time.
What would you do differently?:

  • 4h 36m 2s
  • 26.2 miles
  • 10m 32s  min/mile

My plan was to take on course nutrition and take my salt pills my stomach was apparently unsettled still so I was having problems getting in nutrition. I ran well for the first 13-14 miles but I was not getting in enough liquids. At mile 7 my pace fell from 9 min pace to mid 10s is when I gave into my first explosive rest stop... so I was still running well through mile 13 -14 but around mile 14 I had another explosive stop. I got to see my wife and 3 yr old at the turn around and my son was ringing his bell and saying go dady. It was huge to get to see them as I headed away from the finish line for 13 more miles. After that things slowly started to drop off and I knew I would not be able to hold pace through the rest of the race so i slowed Down and implemented some preventative run walking. Picked orange cone to walk to or some other close marker and than ran 9:30 pace the rest of the time. The walking became more frequent after mile 18 but I never felt like my wheels fell off (around mile 21 had yet another stop of the same nature....) From around mile 18 I started taking coke and around mile 20 I found chicken Broth and I think it was like a gift from above It settled my stomach and I never had any more issues but was way behind on nutrition by that point. I ran into my mom around mile 24 and stopped to giver her a hug and tell her I was ok. From there my legs felt a lot better. I saw my grandparents at mile 25 and gave them a hug. My grandpa told me I had a sub 12 in the bag. Going into the race I told myself I would not look at times to prevent my Ego taking over and chasing some "magic time goal" so until this point i had no clue what the Total Time was. I thought with where the sun was I was going to miss sub 12 so hearing that from my grandpa i got bit emotional and my emotions took over and I finished strong. I got to the finish chute and High fived every hand I could find going back and forth across the chute. I got the chute and gave my best effort to Click my heels together for my brother who was not able to make it to Florida. I looked back and saw the clock was under 11:45 and I couldn't believe it. I was an Ironman.
What would you do differently?:

I think I did everything I could on that day.
Post race
Warm down:

I saw my wife and Son and told them dont worry but I am headed to the med tent... Blood pressure was 80 over something and they said come this way.I took an easy 2 liters of IV and lied down on a cot =)

What limited your ability to perform faster:

I corrected lots of my nutrition issues from my HIM mistakes but I still have work to get my nutrition dialed in and figure out the stomach issues.

Event comments:

I was very happy with my ability to keep my mind in the game and not let myself lose the mental game. I did have some rough physically spots but never felt let it defeat me mentally and it paid off with a great result.
Thanks to the great volunteers and spectators that made my day great.

Profile Album

Last updated: 2012-02-01 12:00 AM
01:09:32 | 4156 yards | 01m 28s / 100yards
Age Group: 45/119
Overall: 0/2500
Performance: Good
Start type: Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 06:54
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
05:46:09 | 112 miles | 19.41 mile/hr
Age Group: 53/119
Overall: 783/2500
Wind: Some
Road:  Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:57
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:36:02 | 26.2 miles | 10m 32s  min/mile
Age Group: 45/119
Overall: 643/2500
Keeping cool Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 5