Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
5072F / 2800C
Total Time = 14h 20m 41s
Overall Rank = 1726/3000
Age Group = 50-54
Age Group Rank = 167/266
Pre-race routine:

Coffee and Bacon, egg and cheese muffin. Checked my bike, put hydration on the bike. Walked over to the swim start and lined up with my time group. I had about an hour, so I took a nap. I sipped water and took a gel 15 minute before. I started my watch too soon, I was nervous about getting the signal.
Event warmup:

There is about a mile of walking to get to the swim start, no more of a warmup necessary.
  • 1h 30m 27s
  • 3800 meters
  • 02m 23s / 100 meters

I had the best swim of my life.
What would you do differently?:

Swim faster. haha
Transition 1
  • 09m 40s

Good transition. I had a Frog Fuel and a gel.
What would you do differently?:

Bring a towell
  • 6h 31m 47s
  • 112 miles
  • 17.15 mile/hr

I had a great ride. I took a huge risk at the beginning of the ride. I rode harder than normal, because I had the wind to my back. I knew the headwind at the end was going to brutal, and It was. It did not count on 45 MPH wind gusts or rain. I think the calculated risk paid off with a faster than expected ride.
What would you do differently?:

I should have filled a bottle with water instead of Gatoraid. My stomach didn't tolerate it well. Or brought an extra Frog Fuel to mix with water
Transition 2
  • 06m 55s

Over all a good transition.
  • 5h 51m 33s
  • 26.2 miles
  • 13m 25s  min/mile

Run went well, until I went to the bathroom and all of my energy was drained out in the port-a-potty at mile 16. I walked too much after that. I should have switched to a run walk or pathetic shuffle walk. My stomach wasn't tolerating gatoraid of gu anymore, so I went Paleo. I drank water and ate fruit at the aid stations.I tolerated that better, especially the orange slices.
What would you do differently?:

Force more running late in the race. Either that or not pee again.
Post race
Warm down:

Walked back to the hotel and ate a piece of cardboard that they said was pizza. I liked the Kentucky Gumbo. They needed honey for the corn bread.

What limited your ability to perform faster:

I needed to incorporate more long runs in my training.

Event comments:

Great Race! Probably one of the best finishes. IM has no control over the weather and the wind and rain at the end of the bike was brutal. Overall a good race venue, a worthy venue.

Profile Album

Last updated: 2017-10-17 12:00 AM
01:30:27 | 3800 meters | 02m 23s / 100meters
Age Group: 205/266
Overall: 0/3000
Performance: Good
Suit: sleeveless
Course: 1/3 up stream the rest down stream. It was an easy swim
Start type: Dive Plus: Waves
Water temp: 71F / 22C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 09:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:31:47 | 112 miles | 17.15 mile/hr
Age Group: 127/266
Overall: 0/3000
Performance: Good
Wind: Strong with gusts
Course: Hilly Course. The tailwind out was great. The headwind and rain back was horrible. Extreme temperature change on the ride. 25 F drop in tempurature
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
05:51:33 | 26.2 miles | 13m 25s  min/mile
Age Group: 176/266
Overall: 0/3000
Performance: Good
Course: Flat two loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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