IRONMAN Florida, Panama City Beach - 2019 Course Preview
RACE OVERVIEW
From Purple Patch Founder and Head Coach, Matt Dixon
Panama City provides a long-time setting for IRONMAN racing, and the town becomes fully immersed in the occasion for the week prior to the event. It is a wonderful course for those seeking faster overall times, or for those who seek to minimize the scope of the challenge, so expect to see a lot of first-timers on the course. While the flatter terrain limits emotional stress of the event, don’t expect it to be easy. The swim can be a challenge, the bike’s minimal terrain variance can create sore spots you never knew you had, and the flat run is never as fast as people expect. With all this said, it is a great occasion and a wonderful sporting event.
PRE-RACE INFORMATION
Weather
Panama City tends to deliver some of the most predictable weather conditions of any IRONMAN event. The X-factor tends to be the wind, and whether the athletes will enjoy calm conditions or a mix of headwinds and tailwinds on the bike. Beyond this, it is rare to expect anything other than low to mid 70 degree temperatures with cool with pleasant morning and event conditions. The one consideration is that it does get darker on the earlier side, being situated in the southern part of the United States.
Course Cut-Off Times
Swim
The swim course will close 2 hours and 20 minutes after the last age group athlete starts the swim.
Each athlete will get the full 2 hours and 20 minutes to complete the 2.4 mile swim regardless of what time they enter the water.
Athletes who take longer than 2 hours and 20 minutes to complete the swim will receive a DNF. IRONMAN officials reserve the right to pull athletes off the course who exceed any established course time cut-offs.
Bike
The bike course will officially close at 5:40 PM.
Intermediate cut-offs will be as follows:
9:40 AM : T-1 Closes; Last Bike Out
2:32 PM : First Turnaround on Hwy 79 – Mile 68
4:19 PM : Gayles Trail and Griffin Blvd – Mile 93
5:40 PM : Bike course officially closes; Last bike in T-2
5:50 PM : T-2 Closes; Last runner out
All athletes will have 10 hours and 30 minutes to complete the swim and the bike. Athletes taking longer than 10 hours and 30 minutes to complete the swim and the bike will receive a DNF.
Run
The run course will close 17 hours after the last athlete enters the water. Athletes must be out of transition and starting the run course by 5:50 PM or you will not be permitted to continue.
Intermediate cut-offs:
9:00 PM: upon completion of the first loop
10:27 PM: St. Andrew’s Park Entrance (mile 19).
Athletes not making the intermediate cutoffs will not be permitted to continue.
The run course will close 17 hours after the last athlete enters the water.
Finish Line Cut-Off
Each athlete, regardless of what time they enter the water, will have 17 hours to complete the entire course (swim, bike and run). Any athlete who finishes the race before the final run course closure but has a finishing time greater than 17 hours will be considered a DNF and will not be eligible for age group awards or for IRONMAN World Championship slots or rolldown slots.
Athlete Check-in
No athlete check-in on Friday or Race Day
Location: Boardwalk Beach Resort, West Lot
Wednesday, October 30, 2019: 9:00 AM - 5:00 PM
Thursday, October 31, 2019: 9:00 AM - 5:00 PM
Mandatory Athlete Briefing
Location: IRONMAN Village Stage
Wednesday, October 30, 2019: 11:00 AM and 2:00 PM
Thursday, October 31, 2019: 11:00 AM and 2:00 PM
Friday, November 1, 2019: 11:00 AM and 2:00 PM
Mandatory Gear and Bike Check-in
Location: Boardwalk Beach Resort, East Lot
Friday, November 1, 2019: 10:00 AM - 3:00 PM
Race Day: Saturday, November 2, 2019
Body Marking and Gear Check-in
Location: South Thomas Drive in front of the Beach Boardwalk Resort
Saturday, November 2, 2019: 4:30 - 6:30 AM
Parking and Shuttle Bus Information
Parking is limited within the Panama City Beach area, it is highly recommended you use the designated parking areas and use the shuttle service. No bikes are permitted on the shuttles.
Parking: Parking is available in the designated area at Wal Mart (10270 Front Beach Road) and at the Gulf Beach Baptist Church (10620 Hutchinson Blvd).
Shuttle: Complimentary shuttle service is offered RACE DAY ONLY from 4:30 AM (Saturday, 11/2) until 1 AM Sunday morning. Shuttles will run continuously from 4:30 AM until 7:30 AM race morning and every 30 minutes from 7:30 AM until 1 AM Sunday morning.
Official Race Start
Saturday, November 2, 2019
6:30 AM: Pro Swim Start
6:35 AM: PC Swim Start
6:40 AM: Age Group Swim Start
PRE RACE TIPS
Pre-Race Bike Tips
With the temperature swings of the heat in the middle of the day to cooler nights, it is worth removing some of your air in your tires when you rack your bike the night before the race.
Race morning pump your tires to your race pressure. This will reduce the risk of pressure-related blowouts when the bike is racked the day prior.
Pre-Race Tips from Purple Patch Pro, Sarah Piampiano
Don’t chase anything from your regular routine. Too many athletes fall into the trap of adjusting aspects of training and performance that already work. Eat well (and clean!) and hydrate but don’t start mixing in new foods or shift approaches
To help with logistics and easing pressure on myself, I like to have a checklist of equipment needs and schedule my days going into the race, It helps!
Pre-Race Tips from Matt Dixon
Don’t forget to warm up. One of the biggest mistakes I see is the lack of a warm-up prior to the swim. At any distance, a lack of warm-up is a performance inhibitor for many athletes (pros and all the way down).
Set up transition: arrive with lots of time to spare.
Running warm-up: 10-15 minutes of very easy jogging. When return have a little fuel and hydration.
Check transition and put on the wetsuit: final preps, kiss your family, friends, dogs, and teammates.
Swim warm-up: check the course buoys one more time then go:
3-5 min easy swimming then:
30 sec moderate
30 sec smooth
20 sec strong
30 sec smooth
10 sec V strong
30 sec smooth
20 sec strong
30 sec smooth
30 sec moderate
Can go through twice if you wish!
Ready to race.
SWIM COURSE
Length: 2.4 miles, 2 laps
Water Temperature
Water temperatures are typically in the low 70 degree F range making it wet wetsuit legal.
Self-Seed Rolling Start
IRONMAN Florida will feature a “Rolling Start.” Athletes will enter the water from a self-seeded swim start line. Self-seeding will be based on your individual abilities according to your expected finish time. You can avoid being overtaken by stronger swimmers by seeding yourself with athletes of a similar skill and ability levels.
Swim Overview
The two loop swim takes place in the Gulf of Mexico. Athletes will have a short beach run between laps. Strong currents, riptides, and occasional marine life are possible; a universal flag system is used locally. Tinted goggles are recommended to block out the rising sun, the course is in a counterclockwise rotation.
Swim to Bike Transition
The transition is a simple beach exit and up the carpet to transition. Take an extra few seconds to rinse the salt water off the feet (and body if able), as it is better not to be riding and running with sand blasted feet.
SWIM TIPS
Pre-Race Tips
The swim start and the swim exit are in two different locations, so it definitely makes sense before the race to be able to go out into the water and, once you’re out there, turn around and get some sighting points. It is really important to do this because you can’t really see the Swim Finish when you’re at the far turn buoys out in the water.
Swim Gear Tip
Bring tinted goggles, the sun can be a challenge here.
Add a second pair of goggles as back up, and we would suggest lighter option in case of dark skies.
There should be no need for a neoprene or second swim cap in the water.
Drafting
For most amateurs, drafting is overrated, as the person you are following is likely as poor as you at sighting. Focus on your output, swimming straight, then tuck into a nice draft IF there is an opportunity.
Swim Tips from Matt Dixon
This swim is a real IRONMAN swim in open sea which makes it great but can bring greater challenge. Be prepared by knowing the course.
In the open water conditions there is little value in focusing on long, slow strokes. You will benefit from upping the stroke rate and focusing on swimming at a steady tempo throughout
Your greatest predictor of performance is going to be navigation and maintaining as straight line as possible. Sight frequently and utilize the sighting of buildings (prep and know which building is in line with the course) on the way back to shore
Swim Tips from Sarah Piampiano
I really aim to lock into rhythm in the open water swims. It is easy to fall into swimming hard but being out of rhythm. I prefer to build the effort going in then ramping from there.
Sighting, sighting, sighting. It is so important to swim in a straight line and ensure you don’t just follow feet that may or may not be keeping you on course.
T1
Drink some water to dilute ingested seat water but wait to begin fueling until your stomach settles.
BIKE COURSE
Length
112 miles, 1 loop
Bike Course Overview
The one-lap course is flat and fast. The highest point on the course is only 161 feet above sea level, and the wind tends to be light. Expect a fast bike split, and be prepared to stay in your aerobars.
Bike Elevation
Start: 27 ft
Finish: 27 ft
Gain: 1,450 ft
Bike Course Nutrition at Aid Stations
Gatorade Endurance Formula (Flavor: Orange)
Water
Bananas
GU ROCTANE Energy Gels
BASE Performance Bars
Red Bull
BIKE TIPS
Bike Tips from Matt Dixon
The two words I think of here are pacing and variance. You must be cautious on these flat that you still pace the 112 miles effectively. Be patient and ensure you respect the length of the race.
To effectively manage the course, you should ensure you mix in some standing (aid stations, over passes, out of corners, tailwind sections) to ensure the body gets to change position and stress. You should also mix various cadences so you avoid getting off the bike and being unable to run well.
Don’t be afraid of speed. Your power and effort will yield good speed return on a course like this. Equally, remain aware of winds, as you may get pressed slower in some sections due to headwinds.
Many athletes forget to fuel and hydrate in the fatter courses, with consequences later, and also succumb to a loss of focus. Keep engaged and committed to the process, as this is the key to success.
RUN COURSE
Length: 26.2 miles, 2 loops
Run Course Overview
This is one of the flattest runs on the IRONMAN circuit. Spectators fill the roads on the two-loop course, which parallels the shoreline through local neighborhoods to the turnaround in St. Andrews State Park. The sun sets early this time of year, so you may want to toss a long-sleeve shirt into your special needs bag.
Run Elevation
Start: 21 ft
Finish: 21 ft
Gain: 148 ft
Run Course Nutrition at Aid Stations
Gatorade Endurance Formula (Flavor: Lemon-Lime)
Water
Cola
Chicken Broth (after dark)
GU ROCTANE Energy Gels
BASE Performance Bars
Red Bull
Pretzels
Fruit
RUN TIPS
Run Tips from Matt Dixon
The run course is well supported but can also be a quadbuster due to the lack of variance. Mix up stride lengths and don’t forget the basics of fueling and hydration.
The emotional challenge of this run can be great, and there are two factors that add to this. The first is that it is two loops, with the first loop turning very close to the finish line, making the start of the second loop feeling like a massive obstacle. The second is the park section at the far end of the course which becomes desolate and remote. Athletes feel very alone and can despair in the challenge. Knowledge is power, so be prepared for these sections and convert into a positive.
Run Tips from Sarah Piampiano
While the course is flat, it never seems to be quite as fast as people expect. I think this is due to the sore bodies from the bike, but also the fact that flat runs offer no variance. Don’t be afraid to add in walk breaks or change up both pace and stride length to offer variance.
I love this course due to the fan support. Allow it to lift you.
If you energy wanes, then go to Coke. It will work and can spring you back to energy.
I have never completed an IRONMAN run without going into an energy crisis and performance slump. It can and will pass if you stay engaged and focused on solutions. It is part of the journey, so don’t be distracted by the downturns. Keep chasing your goals.
MATT’S FINAL THOUGHTS
Focus on the process not outcome.
Triathlons can elicit monkey brain. You may start asking yourself a lot of questions during the race, and lose focus on the immediate task at hand. Controlling that attention and focus is part of the challenge and the fun.
Don't evaluate too early. Many athletes start evaluating their performances before they finish the race and leave some potential strewn across the course. Triathlons require you to remain focused on execution and process, without a thought of the outcome during the race. Save your race evaluation for the recovery tent.
Fueling: Check in with yourself throughout the race and continually assess your calories and hydration intake. It may be hot this year, so think about that when you are planning your hydration and remember calories every 10-15 minutes. If your mood starts to drop, it is likely calories.
Pacing: Managing your effort, gearing, and pacing in each part of the race.
Form: Staying supple on the bike, good tension on the chain, running tall on the run with good foot-speed. Basically, all the things we have talked about so far!
Don’t let the support, terrain and spirit of this course deceive you. It is a wonderful race, so go have fun and embrace it.
Best of luck, we will see you on the course.
.
Course photos: IRONMAN