Cardinal Harbour Triathlon - Triathlon1/2 Ironman

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Louisville, Kentucky
United States
Headfirst Performance
72F / 22C
Total Time = 4h 49m 32s
Overall Rank = 17/300
Age Group = 35-39
Age Group Rank = 3/29
Pre-race routine:

Stayed overnight at the Hampton. Dinner at Olive Garden was pasta+chicken+shrimp. Yum. Up at 5 am. Packed up the car, fed the kids breakfast, and off to the race site by 6:30.
Event warmup:

Nothing. Ran out of time!
  • 32m 29s
  • 2431 yards
  • 01m 20s / 100 yards

Decent swim for me. Didn't panic, just kept it easy knowing it would be a long day.
What would you do differently?:

Learn to swim faster!
Transition 1
  • 00m 59s

Happy with this.
What would you do differently?:

  • 2h 50m 14s
  • 56 miles
  • 19.74 mile/hr

Was rocking the ride until I crashed at mile 52. Based on my pace and the times of others, looks like I was headed for a top-2 bike split before I crashed.

Crash was a couple miles before the technical decent section of the course, and was entirely my fault. Thankfully, only damage to the bike was two flats and some damage on the stock rear wheel. My body wasn't so lucky - later learned I had two broken wrists.

There was no way for me to remove the tires with bad wrists (I had only one spare anyway), so I decided to run the remaining four miles of the bike course to T2. Running the bike in my bike cleats that far was not fun; I paid for it later when my calves cramped up on the second half of the run.

What would you do differently?:

Not crash.
Transition 2
  • 01m 45s

Was hard to get my running shoes on with broken wrists. Thought about quitting in T2, but decided to give the run a shot. Good decision in retrospect.
What would you do differently?:

Not crash.
  • 1h 24m 4s
  • 13.1 miles
  • 06m 25s  min/mile

My back, my wrists, and my calves were killing me during this run. My back muscles hurt from the impact of the fall, the road rash stung, and my wrists hurt with each step. I didn't know for certain that they were broken at this point, but I figured they were. I tried to hold my arms up a bit while I ran to minimize the pain.

During the second half of the run, my calves hurt like HE!L. I've never had that happen before, felt like they were cramping with each impact. Assume it was from running the last ~4 miles of the bike course in my cleats on my toes.

Had to walk a few times on the run to recalibrate.

Taking everything into account, I was happy to be able to complete the race.
What would you do differently?:

Not crash.
Post race
Warm down:


What limited your ability to perform faster:

Crashing. Looks like I had a shot at third OA without a crash. But who knows.

Event comments:

They could have used a little more help at one of the intersections out on the course, transition could have used a few more racks, and another port-a-potty would have been nice.

But overall, a very fun day on a beautiful course. Was very cool to see last year's IMKY winner out there hammering!

Hope to do it again next year.

Profile Album

Last updated: 2009-04-28 12:00 AM
00:32:29 | 2431 yards | 01m 20s / 100yards
Age Group: 0/29
Overall: 0/300
Performance: Good
Suit: Speed tube + tri top
Course: Out and back, with out portion against the current and more toward the middle of the river.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 00:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:50:14 | 56 miles | 19.74 mile/hr
Age Group: 0/29
Overall: 0/300
Performance: Bad
Wind: Some
Course: Rolling hills, some of them fairly long.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:45
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:24:04 | 13.1 miles | 06m 25s  min/mile
Age Group: 0/29
Overall: 0/300
Performance: Good
Course: Out to a 3xLoop and back. Last 3/4 mile in long grass - OUCH!!
Keeping cool Drinking
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4