Ironman Florida - TriathlonFull Ironman


View Member's Race Log View other race reports
Panama City Beach, Florida
United States
Ironman North America
Sunny
Total Time = 12h 58m 55s
Overall Rank = 1363/2400
Age Group = 40-44
Age Group Rank = 43/113
Pre-race routine:

Got up around 4. Breakfast of Bagel,banana,honey,naked juice. Walked to start, drop off bags. Was ready to go at 6 so relaxed at the host hotel in the lobby.
Event warmup:

Got to the start around 6:40. No warm up.
Swim
  • 1h 14m 15s
  • 4156 yards
  • 01m 47s / 100 yards
Comments:

It was a really good swim. I felt it was pretty clear the whole way. I drafted really well, enjoyed the scenery( saw a couple of stingrays), thought the swells we're fun. It was hard to sight with the swells but was staying with a big group the entire time so felt I was on the right trackt. It went by really fast
What would you do differently?:

A bit closer to buoys on first loop instead of starting in middle.
Transition 1
  • 00m 27s
Comments:

Good T1 for me. I wanted to go under 10. I had a finishing goal in mind and I knew that every second counts so I wanted to not fool around and have a plan. It was going to be cold but I wanted to keep it simple. I knew that I would warm up eventually so I stayed with arm warmers, jersey and toe warmer's ( which we're on the shoes already)
What would you do differently?:

Same. Maybe swim with the arm warmer's, save a bit of time there.
Bike
  • 6h 15m 50s
  • 112 miles
  • 17.88 mile/hr
Comments:

Nice course. There was some headwinds and I had to keep my watts in check. I was consistent on the watts and kept them at 70% of my FTP which worked out great. The tailwinds we're very sweet. I never stop except special needs for a few min.
What would you do differently?:

Increased my FTP to 230watts. Right now it was at 199 and I was riding at 140watts during race. If I increased it to 230watts ride at 170watts, speed should increase to 19+ and possibly going under 6h for the bike. Will work hard this outseason to be able to do that
Transition 2
  • 07m 10s
Comments:

Good T2. Again was thinking of overall goal. Garmin woudn't initialize( as always) and was trying to get fuel belt on right.
What would you do differently?:

I would love to go on course next year but I just don't like powerbar drink.
Run
  • 5h 12m 15s
  • 26.2 miles
  • 11m 55s  min/mile
Comments:

Not a bad run overall. Did do some mistakes. I started at my e-pace +30 and it felt really easy. I was drinking Infinit, water every other aid stations. I would walk only 30sec at aid stations. Around mile 8 I forgot to start taking my salt tablets. My pace slowed down a bit but kept running. Starting coke around mile 12 and it helped. Would alternate between coke and broth. I drop the ball a bit in nutrition but I was pround of continueing running and walking only 30 sec at the aid stations.
What would you do differently?:

Stick to my nutrition plan for the run. Get the run under 5.
Post race
Warm down:

Massage, shower, changed, Mellow Mushroom for pizza and beer and walked back to see last finisher's

What limited your ability to perform faster:

I could have run at least 15-30min faster on the run if I would have stuck to my nutrition on the run

Event comments:

I loved this race and I'm doing it again next year. My goal was to PR and my best IM time was 14:31. I shaved off 1:30 which I am extacted about. My ultimate goal was to come in under 13 which I did. Now to next year's goal of 12:30 !




Last updated: 2010-03-19 12:00 AM
Swimming
01:14:15 | 4156 yards | 01m 47s / 100yards
Age Group: 21/113
Overall: 1052/2400
Performance: Good
Suit: 2XU V1
Course:
Start type: Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 00:27
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
06:15:50 | 112 miles | 17.88 mile/hr
Age Group: 45/113
Overall: 1478/2400
Performance: Good
Wind: Some
Course:
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 07:10
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
Running
05:12:15 | 26.2 miles | 11m 55s  min/mile
Age Group: 58/113
Overall: 1447/2400
Performance: Average
Course:
Keeping cool Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5