Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
82F / 28C
Sunny
Total Time = 11h 20m 50s
Overall Rank = 423/3000
Age Group = 25-29
Age Group Rank = 40/250
Pre-race routine:

I arrived in Louisville on Thursday night, checked in to avoid any rush and got my wrist band so I could do both the Friday and Saturday practice swims. I tried to eat three square meals at regular intervals and just relaxed as much as possible. I did my share of damage at the expo and was thoroughly excited to get started.

On Sunday morning I got down to the transition at 5:00...when it was supposed to open....and was at the swim start at 5:30 only to find that there were atleast 600 people that decided to wake up earlier. That was a bit crazy, not enough port o johns, and a long line....I got in the water at 7:15ish....
Event warmup:

No warm up, just waited in line
Swim
  • 1h 16m 58s
  • 4224 yards
  • 01m 49s / 100 yards
Comments:

I am not a fast swimmer but I was very happy with how consistent I was. The first portion up towhead Island was a bit of a fight, there were a lot of people in a small space even with the time trial start. I really hugged the bouy line and stayed close to the island. The current was non-existent and I felt strong. There were quite a few elbows and legs and everything else to deal with, but over all it was fine....the first 200m I kept thinking to myself....I am doing an Ironman...this is incredible...I really tried to take it all in and hammer it out....after the turn everything spread out and it seemed like a very fast 1.6 miles back to the finish. I was thrilled with my pace and exited the water running into transition.
What would you do differently?:

Get to the start earlier and get some swim lessons.
Transition 1
  • 04m 23s
Comments:

The volunteers were awesome. Got my gear bags and was off
Bike
  • 5h 43m
  • 112 miles
  • 19.59 mile/hr
Comments:

I felt great and could have pushed harder.
What would you do differently?:

Push harder and take an extra 15-20 min off the bike split
Transition 2
  • 03m 23s
Comments:

Volunteers = amazing
Run
  • 4h 11m
  • 26.2 miles
  • 09m 35s  min/mile
Comments:

I came out flying, due to not giving it enough on the bike, but my lack of run training hit me at mile 15...I slowed but never stopped running. The two loops were nice, I got to see my family a lot and the excitement at the finish was incredible!!!! After the second loop I cruised in and simply enjoyed the moment...it was still light out, and breaking 11:30:00 for my first attempt was more than I could have believed....I was truly amazed and emotional...by far one of the greatest achievements of my life.....next goal....KONA!!!!!!! (I just need to run faster :-) )
What would you do differently?:

More run training, more block work outs.
Post race
Warm down:

Picked up my gear, showered and went back to the finish to cheer everyone else on....it was awesome

What limited your ability to perform faster:

The run and inexperience

Event comments:

I will do it again!!!!




Last updated: 2009-04-13 12:00 AM
Swimming
01:16:58 | 4224 yards | 01m 49s / 100yards
Age Group: 85/250
Overall: 678/3000
Performance: Good
Suit: Aquasphere Speed Suit
Course:
Start type: Dive Plus: Time Trial
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:23
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
05:43:00 | 112 miles | 19.59 mile/hr
Age Group: 47/250
Overall: 429/3000
Performance: Good
Wind: Little
Course: The course was challenging but not too bad. The hills were manageable with good shifting and cadence management. I started out easy and was all settle in before the climb at mile 9. After that it was on to La Grange to see my family...which was awesome....it was a very enjoyable ride. My splits actually improved at each check...I average 21mph on the last check...go figure...overall I could have pushed a bit more
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
04:11:00 | 26.2 miles | 09m 35s  min/mile
Age Group: 56/250
Overall: 585/3000
Performance: Average
Course: Flat....and a bit through some rough parts of town. I would suggest a course change..the bike was gorgeous and the run was interesting....I'm glad I wasn't out there at night.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
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