Ironman Florida - Triathlon

Started on the beach, lines up with the 1:11-1:20 group for whatever the was worth. All I know was when the gun went off, everyone hit the water. The swim time self seed was worthless. Lots of contact and rough until passing 3 buoy out. After that swim was OK. 2nd loop was fine

Not much, IM starts are what they are

I suck at transitions and don't really care, rather spend extra time and get it right. I wear socks and a knee brace, so it takes a little longer.

Not much

Good bike for me, avg 20.8 mph with 4 stops to pee and 1 stop at special needs. Roads were good except a 10 mile segment from miles 50-60 right a special needs. Bottles, tubes, CO2 all over the place.Lots of drafting going on, but I did see one female ref passing out penalties left and right, but still lots of drafting. No hills to speak of except a bridge. Small head for first 20 miles and from about miles 65-85, good tailwind last 25 miles was nice.

Biggest mistake for me was I froze my bike special needs Perpetuem and Scratch Labs Hydration mix and it was still frozen when I picked it up. I was able to use Scratch Hydration, but Perpetuem was useless and I tossed it. I had some left and added bonk Breaker Bars to make up calories, so no big loss. Always have a backup plan!

Left shoes on bike and volunteer took bike and racked it. Stopped for sunscreen and at a porta pottie

Nothing

I was shooting for anything under 4 hours. I started good at a pace of 8:30-8:45 for the first 10 miles. I had perform/water/ice at each aid station. I had a Salt Caps cap every other mile. The last 16 miles I slowed to 9:00-9:10 pace. I felt OK and did not want to push any harder. Past IM runs with cramps and wanted to avoid those. I thought I had it made until mile 24 I got a left hamstring cramp. I chewed 3 Salt Caps and drank 2 cups of chicken broth (max sodium intake). Felt better after a few minutes and kept going. I felt great the last 3/4 and ran it home. 10:50 was a PR by 25 minutes and was very excited to say the least!

Not sure I can get much faster, I had a great day and not much went wrong. After a total disaster race at Mt Tremblant (13:14) in Aug, I was very happy to come back with a good effort.

Had some bad pizza and drank a beer, watched race for an hour. Went back to condo and had better pizza and a shower. Went back to race to watch last 2 hours. No Mike Riley but it was OK.


DNA