Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
70sF / 0C
Total Time = 00m
Overall Rank = 1752/2345
Age Group = M40-44
Age Group Rank = 304/398
Pre-race routine:

We tried to take advantage of the trip to the mid-West be seeing a lot of frinds & family we don't normally see. That was great, but it meant that I didn't get much sleep on the days before the race. Sunday morning I was up about 4:20, had a cliff bar and water, and headed to transition. Checked on the bike and walked down to stand in line. I think I ended up about 1/2-mile from the start, and I couldn't see the back of the line from where I was at when the cannon went off.
Event warmup:

Walk from transition to the swim line was about it.
  • 1h 50m 50s
  • 4224 yards
  • 02m 37s / 100 yards

No doubt about it, my swimming sucks. This was my first IM, and I was more than a little nervous about the swim. My plan was to just take it slow and steady, and stay as relaxed as possible. I definately delivered on the slow part.

For a first IM, I thought this was a pretty low-stress swim course. The line was LONG, but once it started moving, it moved pretty quick. When I got in the water, I had a lot of room, and only got bumped a few times by all the people swimming past me.

After making the turn and heading downstream, I ran into someone treading water, and ended up with a charlie-horse style calf cramp. First time I've had any kind of cramp while swimming, and it started to throw me into a bit of a panic. I worked at it for a minute or so, and it subsided enough to keep going. By the time I got to T1, the residual pain in my calf was barely noticable.

I know it was a slow swim, but, for me, it was better than I expected. It did not seem like I was out as long as I was, and I felt relaxed and conffident the whole way.
What would you do differently?:

Maybe starting with the Master's group sooner than 3-weeks before the race would be a good idea.
Transition 1
  • 07m 54s

I did not rush transitions at all. No issues.
  • 6h 38m 41s
  • 112 miles
  • 16.86 mile/hr

First IM, so my whole plan was pace off HRM, and keep things nice and comfortable. Kept HR in the 140's, with some excursions on some of the hills. Drank a mix of gatorade and water from the aid stations. I thought it was a great ride.....very scenic. A fair number of people on the course, but nothing compare to some of the big oly/sprint races.

Thills were more than I was expecting. Not much hill training in Houston.

I used a 12-17 cassette, and was glad I did.
What would you do differently?:

Learn how to pee on the bike. I think I wasted 5-10 minutes stopping and waiting in line at some of the aid stations.
Transition 2
  • 09m 58s

No rushing....made sure I body glided every possible rub spot.
  • 5h 09m 4s
  • 26.2 miles
  • 11m 48s  min/mile

I was very worried about the run. I week before the race I injured my right foot was couldn't hardly put any weight on it for several days. I was worried about having to DNS, but by Wed before the race, it stated to feel better. I had no idea if it would hold up or not. plan was to start slow, and try to deal with any issues that came up.

My foot held up for the whole race. The pace was very comfortable, and I felt like I had quite a bit left at the finish line.
What would you do differently?:

Nothing.....but if I knew the foot was going to hold up, I would have pushed the run quite a bit harder.
Post race
Warm down:

Walked around a little and grabbed some pizza in the convention center.

Event comments:

First IM. Great course and experience for the rookie IM! Not knowing what to expect, I wanted a nice steady race rather than an all out effort. That was the plan...and it actually worked. I felt pretty good for just about the whole race. My goal was to finish, with a target of 14-hours, both of which happened.

My wife and parents came to Louisville for the race. All three were impressed with the event, the volunteers, and the organization. By dad wore my BT shirt on race day, thinking it would make him easy to spot. He said he had about 25 people come up to him through out the day. He says his new nickname is "BT Guy". That made his day!

Profile Album

Last updated: 2008-10-10 12:00 AM
01:50:50 | 4224 yards | 02m 37s / 100yards
Age Group: 387/398
Overall: 2242/2345
Performance: Good
Suit: None
Course: A point-to-point course, starting from a dock at the downstream end of Towhead Island. You swim upstream to a point a couple hundred yards past the island, and then head downstream in the main channel to T1.
Start type: Dive Plus: Time Trial
Water temp: 82F / 28C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Time: 07:54
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:38:41 | 112 miles | 16.86 mile/hr
Age Group: 288/398
Overall: 1623/2345
Performance: Good
Wind: Little
Course: Out and back with two loops in the middle. Pavement is good, but most roads have no shoulders. First and last 10-miles are flat, but the rest of the course is constant hills and rollers.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks:
Time: 09:58
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:09:04 | 26.2 miles | 11m 48s  min/mile
Age Group: 263/398
Overall: 1566/2345
Performance: Average
Course: Two loops, flat except for the initial clib onto the Ohio River Bridge and a couple very minor dips.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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