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To be clear, 112 miles over any terrain is tough. The bike course consists of two parts: a 10 mile admin stretch along Front Beach Road, then essentially one big loop before returning back to T2. Due to the course layout, there is minimal spectator support on the bike. It’s just a very long quiet ride. The loop nature of the course means that regardless of where you are on the day, you will have a headwind at some point.

The bike starts off pretty “hot” with lots of competitors crowding the single road and riding quite fast. It’s here that the first of many draft packs will form. It’s very tempting to chase the competition early on, but remember that there’s a very tough marathon still on the schedule…and that’s where the true potential of your race will be realized. Also note that the worst winds are off the water in the last 10 miles to transition, so be sure to pace yourself well so that you don’t implode here.

And don’t forget the silent killer lurking on the IMFL course: the pancake flat course itself. With no hills, very few turns or other terrain to encourage you to change positions on the bike, it’s possible to ride the entire course 100% in the aerobars. Athletes over the years have commented that this lack of position changes can create back issues and other challenges late on the bike course and into the run. We HIGHLY recommend you use the aid stations as a reminder/opportunity to sit up, stretch, stand out of the saddle, etc. Your back will thank you!

• I’ve heard the beach transition is pretty tricky? What do we do with all that sand!?!?
  They actually have this pretty well set up. You’ll run on some astroturf stuff, get your wetsuit stripped, and then have a light water shower option (think hoses dangling from above) to rinse off the salt water. By the time you are done with all of that — and the run to T1 — you really don’t have much sand on your feet at all. It just takes a second to wipe your feet off at this point, and we recommend you put a face cloth in your T1 bag especially for this purpose.
• Ok, what is the run like?
  The run course in Florida is an out-and-back affair with lots of admin turns. You work your way from the host hotel down towards St. Andrews State Park by crisscrossing Thomas Drive multiple times. The wind you face at the end of the bike will be ever-present as most of the run is very close to the water. Also note that there is minimal shade, so being able to manage the heat is what will make or break your run.

  While there is a solid amount of local support for the run, and the short nature of the course allows your family/friends to be in multiple places during the day, at some point you will have to face the solitary and quiet space of the State Park. Panama City in November means an early sunset, with the course being entirely in the dark as of 5:30pm at the latest. In other words, the last finishers of the bike could very well run every step of the marathon at night time.

• What Can My Family Do on Race Day?
  There is precious little to do other than watching the race and sit on the beach. There are a few kitschy museums, but most aren’t open on Sunday regardless. Their best bet is to watch the swim, then get in a nice breakfast. They can hang out on the beach for a few hours and maybe even catch a nap before you hit T2. Then it’s time to do some serious run spectating. Just like you, they’ll need to be prepared for the heat, the sun, and the early evening (it can get chilly).
• What’s the Biggest Mistake I Could Make?
  Aside from underestimating the importance of swimming “well” in the ocean, how you handle the first part of the bike is critical to your day. The flat nature of the ride combined with adrenaline-filled competition makes deciding to ride outside of your comfort zone incredibly easy. We highly recommend that you commit yourself to cruising the swim and bike until you turn onto Highway 231 — roughly 50 miles into your day. At that point you can dial things up to Steady and begin your day of racing. If you think you are going too easy until here, remember that you have 62 miles of cycling and 26.2 miles of running to make that time back!
• What is the Temperature Like on Race Day?
  Temps for Florida have historically been in the upper-70s. This is not very hot, but the continued exposure over the course of your day can make even these mild temps seem quite hot. As always, outlier days have seen the temps peek into the low-90s. You’ll need to be ready for anything. It helps to remember that at the end of the day, everyone else has to race under the same conditions!

As you approach race day, remember to relax and enjoy the journey. Don’t ruin the next few weeks – or your race experience – by geeking out. Focus on what matters, take care of your supporters and remember to race with a smile!