Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
75F / 24C
Sunny
Total Time = 12h 00m 59s
Overall Rank = 788/2352
Age Group = 35-39
Age Group Rank = 137/
Pre-race routine:

No need for an alarm, even though three were set. Got up around 3:45 a.m. Took care of bathroom needs, ate an average sized bagal and a yogurt, and some water. Drove from hotel in Jeffersonville, IN (2 min.)with wife and two daughters. Easy parking on the street by 4:45 a.m. Walked to transition, dropped off my water bottles, checked my tires, and was on my way to the swim start. (Oh...ate a Clif Bar on the walk to the swim start).
Event warmup:

Walked from the transition area to the swim start (almost a mile, but it didn't seem like it). I do recommend being at the transition and swim start early for a good spot in line for both the swim start and the porta-johns. If you can, have your supporters bring a blanket for you to sit/lay on while you wait. Some had retractable chairs (also a good idea). There is no swim warm-up opportunity on race day.
Swim
  • 1h 14m 42s
  • 4224 yards
  • 01m 46s / 100 yards
Comments:

The line to get into the water really goes quite quickly once they get started, so don't think that just because you are back in the line that you'll have all day to wait. Furthermore, once you get closer to the start where you jump in, you've got to keep it moving pretty quickly.
I did have a goggle issue in the first 100 yards. I had to adjust them because they were a tad leaky...Quick fix. After that...no problem.
Oh! I do recommend doing one of the practice swims. I did mine Saturday. Only about 10 minutes or so, but it was nice to get moving and a feel for the water.
What would you do differently?:

Nothing. I think I swam quite well for me. Even though I LOVE my wetsuit, I was glad wetsuits were not allowed because then I could prove to myself that I could do this distance in an event without one. (I'd gone the distance at least four times prior in open water, mostly with full-time kayak support).
Transition 1
  • 05m 45s
Comments:

Once into T1, our bags are all laid out for us. They show us the day before where they would be, AND they call out your number and wave to you so you know where to go, THEN they hand you your transition bag...very kind. Jump into the appropriate changing tent. Stepping out they put sunscreen on you if you want it. I did, but the volunteer putting it on me put on an excessive amount. I'm not saying all volunteers did, but I got a bit more than I bargained for and ended up scraping a lot of it off with an empty Clif Bar wrapper later on the ride. I used the available porta-john simply to empty my bladder so I wouldn't feel the need to within a mile on the bike. Something I would recommend. It doesn't take long.
Oh, you get your own bike off the rack, jog it to the bike exit, go to the mount line and get going!
What would you do differently?:

If I had known I was going to get OVER sunscreened, I might have passed that up, but it was probably a good idea that I had it on because it was quite sunny. Other than that, nothing. Good transition.
The transition is in grass. I read reports that it could be muddy, but I didn't notice that at all this year.
Bike
  • 5h 48m 16s
  • 112 miles
  • 19.30 mile/hr
Comments:

I recognize that we got away with excellent and uncommonly cool temperatures today. I told my wife, "I don't think I can come back and do this one ever again because the weather will never be this nice." Race days for this event have traditionally been in the 90's. That would have taken it's toll I'm sure.
What would you do differently?:

Nothing. I believe I executed my ride quite well. I didn't slack off by any means, but I didn't cook myself either. I was a little more aggressive than my first IM, perhaps more confidence, but I still stayed in control.
Transition 2
  • 09m 5s
Comments:

Transition was good. There is a rubber "bump" as you enter the driveway to go to the dismount line which you want to slow down for, but it's not a big deal. I guess it could be if you caught it too fast and at the wrong angle or if it were wet. Otherwise, cruise in, dismount, rack you bike, jog to the transition bag area...same drill.
I did feel like I was going to pass-out while in the changing tent, but that sensation went away. I hadn't felt like that until I got off my bike...not sure what that was all about. I changed my jersey. I wore a tri-jersey with three pockets for the ride because I wanted to carry my own gel (GU...Roctane...Clif Bars...etc). However, if you are relying on the house "stuff"...no need. I put on my GU tri-jersey and visor for the run, strapped on my Fuel Belt, etc. and was on my way. I would NOT recommend a Fuel Belt during the race with cool temperatures, but if it's hot, you might want something between aid stations. I ended up dropping mine off halfway through the run. I used the porta-john again before heading out on the run.
What would you do differently?:

Nothing. I thought it went well. I could have done with out the dizziness, but so it goes.
Run
  • 4h 43m 10s
  • 26.2 miles
  • 10m 49s  min/mile
Comments:

Again, the weather was unprecidentedly cool. I know we got away with something, so if you plan to do this event, plan for the heat.
I did have some tight hip and sore feet issues, but I expeceted this.
Furthermore, the day before I wrote down mantras for each leg to keep me focused. Swim: "Strong, Steady, Confident". Bike: "Keep it moving!"
Run: "Keep going, you can do this!"
Oh! I did not use a special needs bag on the run either, but if you have a special need, by golly...use it!
What would you do differently?:

I hit a button on my watch when I used a porta-john on the bike course and my watch stopped. I should have checked for that right away when I got out of the porta-john (any time I used the john I should have checked), but I didn't notice for at least half and hour. This became critical on the run because my finishing time was 12:00:59 and my dream time for this event was 11:59:59.99 (ie. sub-12 hours). If I could have checked my watch I think I MIGHT have been able to have obtained my dream time.
Post race
Warm down:

Walk to transition to get my bike and gear.

What limited your ability to perform faster:

ME. I think I could have done a little better on the run, but only enough that I might have obtained my dream time. Nothing major. I think for the most part I did what I was capable of doing given my circumstances.

Event comments:

Ironman Louisville is a great event in a wonderful city. I believe it was well done. I realize we lucked out with the weather. I hope my report is helpful for those considering doing this event. I know I read almost all of the race reports from the previous year leading into this year. It was helpful to get many perspectives. Personally, I'm happy to have completed Ironman number two, but I will take next year off from Ironman events. Good luck! YOU CAN DO THIS!!!




Last updated: 2009-08-16 12:00 AM
Swimming
01:14:42 | 4224 yards | 01m 46s / 100yards
Age Group: 0/
Overall: 0/2352
Performance: Good
Suit: Tri Shorts
Course: Jump off the dock, swim against the current (didn't really notice); around the island; down river toward the swim finish with the current (didn't notice, but my time suggests it was helpful). Water is murky, but it's fine (don't drink it though). Oh! Clear goggles were a good idea. We did swim over a submurged tree, which I scraped my shin on, but that was a random thing. I also touched the sandy bottom of the river at one point before making the first turn. I had no idea I was in such shallow water at the time. I do NOT belive the swim is shallow however, especially after rounding the first turn into the open river. People helped us out and up the stairs at the swim finish. Several kayaks and plenty of space to swim. I never really felt crowded. Note, when I say "dive" start that I jumped feet first. I'm not a fan of jumping in a moving body of murky water head first. Your choice! :)
Start type: Dive Plus: Time Trial
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 05:45
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: Good
Biking
05:48:16 | 112 miles | 19.30 mile/hr
Age Group: 0/
Overall: 0/2352
Performance: Good
Wind: Little
Course: Very little wind today. There were relentless rolling hills, but I thought there was much reprieve as well. I felt like I could always recover from an uphill with a downhill. In that way, I found it easier than IMWI. One of the best parts of the bike was the screaming downhills on the out-and-back section...awesome! Another cool part was the rock-star feeling going through LaGrange...twice! Volunteers were excellent at both traffic control and aid stations. I did not use the special needs bag on the bike. I used it for IMWI (my first IM) and realized, I didn't need to and then saved myself some time.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 09:05
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
04:43:10 | 26.2 miles | 10m 49s  min/mile
Age Group: 0/
Overall: 0/2352
Performance: Good
Course: Basically a flat, double out-and-back. People were along the course in most areas. A little hotter within the city, but cooler in the shaded "residential" areas. Lots of support. Great volunteers. Good traffic control. I did get sick of the aid station offerings, but they did offer a LOT of options, so it's not their fault.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5