Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
97F / 36C
Total Time = 15h 46m 13s
Overall Rank = 1879/
Age Group = 35-39
Age Group Rank = 281/
Pre-race routine:

I awoke to the alarm at 3:30am feeling fairly calm. As my wife went downstairs to get bagels and coffee, I proceeded to take a 10 minute shower to wake up and warm up my muscles. I ate my bagel while drinking water and gatorade as my wife and I headed down to the transition area. It was 5:00am and I couldn't believe how hot it was. The first thing we did was top off our tires. My wife used the ironman techs to fill hers while I borrowed a pump to fill mine. After the bikes were set, I hit the porta potty and headed over to the swim start. Once at the swim start, we got body marked, put on our skin suits, dropped off our morning clothes bag and went to get on line. The line seemed to go on forever, but we finaly found the end. While waiting, my wife and I talked with other athletes, sharing the same nervous anticipation. As the line began to move, we were met by cheering family members who finally tracked us down. Ok, this was it, swim cap and gogles were on as we began to jog down the dock and begin our first Ironman!
  • 1h 29m 55s
  • 4224 yards
  • 02m 08s / 100 yards

As I hit the mat, I hit my watch and jumped off the dock! Of course as soon as I hit the water, I had to adjust my goggles. Now, considering the swim was my weakest event I just wanted to stay calm and relaxed. Within the first couple of minutes I could have sworn my wife swam right into me. Unbelievable. After that I began to find my rhythm and began the trek around the island. Getting around that island seemed like it took forever but now I was headed downstream knowing I only had to swim past three bridges. As I passed the third bridge, I was getting tired. Just 10 more minutes, I could see the swim finish! I made it! With a big smile on my face, I high fived my dad as I headed into T1. Wow, I beat my goal of 1:30. The hard part was over or so I thought...
What would you do differently?:

Absolutely nothing! I couldn't have asked for a better swim!
Transition 1
  • 09m 49s

Coming into T1 went pretty smoothly. I located my swim to bike bag and headed into the changing tent. After taking off my skinsuit and swim jammers, I had to put on my cycling shorts and tri top. Not as easy as I thought. After that, I put on my socks, helmet and sunglasses, stopped at the porta potty and was on my way.
What would you do differently?:

I definitely would wear a good pair of tri shorts and not change into cycling shorts. One less thing to worry about.
  • 6h 41m 58s
  • 112 miles
  • 16.72 mile/hr

So I get on the bike feeling good. I took some Gu and some water and began spinning my legs in my small chain. I just wanted loosen up legs knowing I had a long way to go. The first 20 miles or so I felt great. I was averaging just over 19mph but wasn't pushing it. I figured I'd be catching up to my wife Michelle soon. Heading on the out and back I saw Michelle. She looked great on the bike. I waived and thought it is only a matter of time before I caught her. Little did I know that would be the last time I would see her on the bike. At the turnarond of the out and back, an ice truck caused us to come to a complete stop! Once I got going again, I was about ready to take in my first Clif bar...or so I thought(again). As I began to eat, I wasn't able to swallow the food. The gag reflex was in full effect. I began throwing up the Clif bar all over my left arm. I was just trying not to hit the other riders next to me. Oh shit! I wasn't able to get my nutrition down. I didn't panic and took some Gu and some Gu Chomps. I figured I would try a Power Bar in an hour. As I hit the rolling hills, I was still able to climb pretty well considering climbing was my strength. Once I entered LaGrange I tried to take in a Power Bar and once again, I couldn't get it down. All I could think of was if you don't fuel on the bike you will be screwed on the run...As I came through LaGrange for the second time, I was greeted by friends Brad and Tara. They said I was 5 minutes behind Michelle. Wow, maybe I would finally catch up to her. She was probably wondering what happened to me. As I got to mile 70, I began to tire. Thank goodness for those cut up bananas, since they were the only food I could get down. Mile 80 came and I couldn't get any water. I only had perform, which was warm and didn't sit well either. I just wanted cold water! By mile 90 I had to stop so they could fill my aerobottle with water. I couldn't believe they were out of cold water. The last 20 miles or so were way different than the first 20. By now my inner thighs were cramping. I just hit them and massaged them and luckily they came out of it. At the 100 mile marker my cateye computer went blank. Those last 12 miles took forever! As I came into transition there was no smile just a serious look of survival. I was like, thank god that is over, maybe now I can regroup and recover on the run...
What would you do differently?:

Since this was the first time I was unable to eat on the bike in either training or racing, I now know I have to look into alternative nutrition (Perpetum, Infinite.) If I don't get the calories I definitely will bonk!
Transition 2
  • 13m

As I came into T2, I grabbed my bike to run bag and walked into the changing tent. I took my cycling shorts off and put my tri shorts on. I changed my socks and put on my Newton's. I sat on the chair and tried to eat a Power Bar. Once again, I couldn't get it down. So I figured I'd better get moving cause it's going to be a long night!
What would you do differently?:

Again, I wish I would have just wore tri shorts...And if I could have, I wish I could have eaten!
  • 7h 11m 31s
  • 26.2 miles
  • 16m 28s  min/mile

As I started to jog onto the run, I saw friends and family cheering me on. My father in-law told me I was only about 10 minutes behind Michelle. I told him I couldn't take in any food and it was going to be a long run. As I hit the streets, Brad a 3x ironman himself jogged with me towards the bridge. I told him I couldn't eat. He just told me to try anything, chicken broth, pretzels etc. He knew I was in for a long run. Half way over the bridge I began to walk. I needed to relax. I took the chicken broth like Brad said which helped a little I guess, but I spit the pretzels out. After the first 3 miles, I was hurting. I couldn't hear (ear drops anyone), I had a soar throat and was unable to talk and my lungs hurt everytime I took a deep breath. And oh yeah, my entire stomach was in knots! As I kept walking I just remembered people telling me to enjoy the day no matter what happens! So I kept moving forward sipping whatever my body could take. I finally saw Michelle at about mile 5 while she was on her way back in heading towards her second loop. She looked great, jogging at a nice steady pace. I just smiled to let her know I was ok as we both kept moving. After drinking some cokes, maybe it was the caffine or just the adrenaline rush of finishing the first loop, I began to run at a descent pace. I gave my hat and sunglasses to my father in-law and slapped five with other family members and friends. My mom wondered what was taking so long cause I was running pretty good at this point. As I passed my family and friends that run turned into a jog and soon back to a walk. I began to feel light headed so I grabbed ice and rubbed it on my forehead. I tried a few more times to jog but my body just wasn't having it. My goal was to finish so I just stayed focused and kept moving. I finally saw Michelle as she was entering the last miles of her first Ironman! I gave her a kiss, told her I loved her and the next time I saw her we would both be an Ironman! I heard a few of the volunteers say awww as they shared in our moment. Michelle continued on towards her 13:20 finish! Now it was just me, the road and the night. As I watched many athletes succumb the the rigors of the day, I just stayed focused on the goal of finishing. As I walked, I met many people from all over, athletes and volunteers who kept me motivated and inspired. This was what the Ironman was all about. I was getting the full experience. At around Mile 22 with a steady 18min per mile pace I heard a voice, "Is that Lance Homan?" It was 3x Ironman himself Brad who came out to keep me company through the last couple of miles. Wow did that help! I needed that. So at mile 25, Brad took a picture of me to remember what it was like just before the sounds of 4th Street Live. As I made the left onto the home stretch, Brad took off to let my family know I was coming. I ran up the shoot towards the finish line slapping five to the cheering crowd. I never knew something that could hurt so much could feel so good! So I crossed the finish line in 15:46! I was an Ironman! My dreams came to Fruition! ... and my wife Michelle was there to place my finisher medal around my neck. AWESOME!
What would you do differently?:

Absolutely nothing! This was my day. The good, the bad and the ugly! It was the most amazing and humbling experience ever. I can do anything now. To my family and friends, thanks for sharing in this moment with me! To my fellow Ironman, Congratulations!
Post race
What limited your ability to perform faster:

Body couldn't digest so it wouldn't ingest food. Therefore no nutrition on the bike resulted in bonking on the run.

Profile Album

Last updated: 2010-09-09 12:00 AM
01:29:55 | 4224 yards | 02m 08s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Aqua sphere skin suit
Start type: Plus:
Water temp: 85F / 29C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 09:49
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike:
Getting up to speed:
06:41:58 | 112 miles | 16.72 mile/hr
Age Group: 0/
Overall: 0/
Performance: Below average
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 13:00
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
07:11:31 | 26.2 miles | 16m 28s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]