Gulf Coast Triathlon - Triathlon1/2 Ironman


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Panama City Beach, Florida
United States
Gulf Coast Triathlon
75F / 24C
Precipitation
Total Time = 5h 44m 15s
Overall Rank = 294/674
Age Group = 50-54
Age Group Rank = 19/42
Pre-race routine:

woke up at 3:15 stayed till 4, 1/2 cup coffee, eng muffin with pb, Gatorade before swim
Event warmup:

none
Swim
  • 38m 12s
  • 2112 yards
  • 01m 49s / 100 yards
Comments:

small wave so not much thrashing but fewer feet to follow, good sighting, used clear lens
Transition 1
  • 03m 15s
Comments:

t1 starts at surf when crossing mat, then run to bike, happy,no strippers but came off easy
Bike
  • 3h 00m 24s
  • 56 miles
  • 18.63 mile/hr
Comments:

kept my heart rate at 10 below lt at 145 and cadence at 80 as my goal, which led to a much slower performance this year, need to move to power training to get better, always my weak area
What would you do differently?:

don't use hr to guide bike
Transition 2
  • 01m 25s
Comments:

just had to put on hat fuel belt and grab Gatorade bottle, pull repair kit out of pocket and salt holder
Run
  • 2h 01m 1s
  • 13.1 miles
  • 09m 14s  min/mile
Comments:

cool with rain...sweet...loved having my Gatorade bottle for the first few miles, then to water and hammer gel in fuel belt
Post race
Warm down:

water at the ,line and walking, was able to grab bike early and head back to condo next door for ice bath and fresh fruit

What limited your ability to perform faster:

go for broke on the bike, power training, more time on the bike

Event comments:

they do a great job putting this on




Last updated: 2013-01-06 12:00 AM
Swimming
00:38:12 | 2112 yards | 01m 49s / 100yards
Age Group: 9/42
Overall: 266/674
Performance: Average
Suit: full
Course: waves through second sand bar then fine
Start type: Run Plus: Waves
Water temp: 73F / 23C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation:
Rounding: Average
T1
Time: 03:15
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
03:00:24 | 56 miles | 18.63 mile/hr
Age Group: 28/42
Overall: 469/674
Performance: Below average
Wind: Some
Course: winds were lower this year, felt it at mile 35
Road: Smooth Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:25
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:01:01 | 13.1 miles | 09m 14s  min/mile
Age Group: 13/42
Overall: 255/674
Performance: Good
Course: garm in says distance was 13.47 as it did last year
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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