Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
72F / 22C
Total Time = 13h 47m 37s
Overall Rank = 1579/2652
Age Group = 50-54
Age Group Rank = 40/84
Pre-race routine:

ate a bowl of oatmeal, drank coffee and gatorade
  • 1h 24m 23s
  • 3800 meters
  • 02m 13s / 100 meters

swim went ok, was pretty happy with my time when I got out of the water. my hamstrings and legs cramped up around the turn buoy, but got them worked out and was able to continue swimming.
What would you do differently?:

probably get some more time in my wetsuit, I hadn't swam in it for 2 months, I think that's why I got the cramps in my legs
Transition 1
  • 11m 43s

pretty slow transition, I didn't go into the changing tent, it looked pretty crowded. took the time to dry off and wipe my feet off good. put on arm warmers, went to the bathroom then headed for the bike
What would you do differently?:

probably go ahead and go in the changing tent and sit down. i think I was slow because I was trying to do everything standing up.
  • 7h 17m 6s
  • 112 miles
  • 15.37 mile/hr

I said I was going to be conservative on the bike and I really was. Too conservative. not happy with the bike time. I didn't ride the course very well technically either, should have spent a little more time in my big gear. I also spent about 17 minutes in line for porta potty's, need to speed that process up a little
What would you do differently?:

Need to do more strengh training on the bike. I have gotten significantly slower this year, just focussing on riding long..
Transition 2
  • 09m 48s

legs felt pretty toasted getting off the bike. grabbed bag and headed for changing tent. took off bike jersey and put tank top and visor on. went to the bathroom, took off running
  • 4h 44m 37s
  • 26.2 miles
  • 10m 52s  min/mile

This was also my first marathon, I never believed I could run the whole thing. I walked through the aid stations, then took a 30 sec walk break inbetween. water and gatorade/coke at every aid station. kept a steady pace the whole way. got really hard after mile 18, legs were killing me, but took it 1 mile at a time, and got to the finish!
What would you do differently?:

I feel I executed the run as well as I could have. My HR was really low, I probably could have ran a little faster. but i'll take it!
Post race
Warm down:

Food wasn't sitting well afterwards, felt a little pukey while trying to eat, was finally able to eat some pizza crusts and soup. everything felt OK, but when I sat down, the first bites of food wanted to come back up.

What limited your ability to perform faster:


Event comments:

This was my first marathon and first Ironman. Loved this race and all the volunteers and the city of Louisville. it was outstanding!

Profile Album

Last updated: 2016-02-11 12:00 AM
01:24:23 | 3800 meters | 02m 13s / 100meters
Age Group: 59/84
Overall: 2019/2652
Performance: Average
Suit: sleeveless wetsuit
Course: Ohio river, upstream for 8/10th of a mile, then downstream the rest of the way
Start type: Dive Plus: Time Trial
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 11:43
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
07:17:06 | 112 miles | 15.37 mile/hr
Age Group: 60/84
Overall: 2130/2652
Performance: Below average
Wind: Little
Course: lolly pop loop with two laps around the lolly pop. rolling hills with 5000+ elevation gain.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 09:48
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:44:37 | 26.2 miles | 10m 52s  min/mile
Age Group: 40/84
Overall: 1579/2652
Performance: Good
avg 132
Course: 2 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
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