Ironman Louisville - TriathlonFull Ironman

The current is a non-issue: Didn't feel like I was fighting it going out, and didn't really feel any benefit of it behind me coming in. Better to stay straight and along the buoy line than to swim wide and try to catch the current.

Stay on course!

This was my second triathlon and first Ironman so while I didn't want to waste any time, I was more concerned with remembering everything I needed to do in order to have a solid bike leg. I ran from the swim exit, my heart rate was good and low and I had no dizziness. Once in the tent, I took the time to finish a Boost, take of my skin suit (slow on the ankles), put on socks, shoes, helmet & glasses. I put 2 gel flasks in my Tri-shirt, was lubed up w/ suntan lotion by a volunteer and then headed out. I was happy w/ T1 time considering my experience.

Not too much all considered. For my first time, I felt like I was pretty efficient here and nothing was forgotten.

I absolutely loved this ride. The scenary is amazing and the roads are in great condition considering the distance covered. Marvin and I had ridden hilly courses all season (Southern Ontario - Niagara Escarpment, Northumberland Hills, Spain - Callella, US - Lake Placid) so relative to our training rides this route was fun, fast and beautiful. We had arrived in Louisville a week in advance and had been lucky enough to meet a few locals who we rode the La Grange loop with the Sunday before the race. On our own, we had also ridden the 1694 out-and-back. For me, there is a huge mental advantage to knowing what to expect. The house we had rented was almost literally on the bike route between River & 1694 so we had driven section 42 / River section countless times during the week just going back and forth to town. Riding the full course on race day felt familiar and easy. I only got out of my saddle 2x to get up the one short, steep hill on the loop. Otherwise, I adjusted gears the entire time (I ride a modified Cervelo S2 road bike) and stayed in my aerobars. I stopped to pee 2x and picked up my special needs bag for refills of Infinit and 1/2 a snickers bar.

There are two sharp-ish turns on the course but they were well marked by volunteers and easy to navigate after slowing down.

The temperature was tough - it was 96+ degrees and the heat off the pavement was brutal. When I stopped to pick up my special needs bag at 110km the sweat just start pouring down my face. All hail my coach at NRG (Fiona Whitby) who had emphasized the importance of salt and my overall nutrition plan. I followed the plan exactly and took 2 salt pills a 710 bottle of Infinit, a gel & 250 - 300 ml of water per hour and had no issues at all with cramping, dehydration or fatigue. In the last 25km I had a stitch in my side that was a little uncomfortable and I think was due to the fact that the last 2 aid stations had run out of water. Even though I had enough Infinit, I wanted to take another gel and salt tab, but didn't have the water to wash it down so I didn't take either. Nonetheless, I did grab a water bottle at the last aid station and then recovered from the cramp before the ride was done.

I expected the bike to be my weakest leg and was expecting a total time of around 7 hours. Considering the pee stops and special needs, I was really happy with a 6:32.

Nothing. For my first Ironman I was really happy with this ride. For IMC next year I will hopefully be a stronger rider with better handling skills going in, which will result in a faster ride time.

Again, with this being my first time I was focused on not forgetting anything. I also decided to change my socks which took a few minutes, but I think was a good idea. My running socks are different from my cycling socks and I was worried about getting blisters. I also had to pee which took a few minutes in the portolet. Next year I think I could be much faster in T2.

For this race, nothing.

As a runner I had been excited for the marathon all day. I had honestly thought this would be my strongest leg of the race. (Though I had never run a marathon after a long swim & 180 bike). Since I my swim and bike were faster then I had expected, I was hoping for a great run. I felt great starting but found the heat taxing. I generally hate flat / out and backs so this was not a great run course for me, but I had driven it in advance and thought it would be ok.

The first loop was depressing and long. This was the only point during the day where I experienced a funk. At three separate points I thought I could see the turn-around and then as I got closer I realized it was another aid station and there was still a way to go. The forecast had called for variable cloud, but while I was running there were virtually no clouds. At every aid station I grabbed 2 sponges, ice water, ice and Power Bar drink. In a normal marathon I don't even use the aid stations until I am past the 1/2 way point and even then I grab a cup of water to wash down a gel every few stations. In this race I was at every single station and still felt dehydrated by the time the next one came up.

I had to pee 2x which I have never done during a race. Stepping into the portolets felt like getting into an oven - that was awful. At the 13 mile mark I knew I wouldn't run under 4 hours which had been my goal and I was disappointed. The disappointment only lasted a few minutes. I looked around and saw how many people were able to run and considered myself lucky. I decided to focus on my nutrition and have a strong finish.

I was in great spirits on the second loop and knew better than to expect the turnaround early. That made a huge difference to my state of mind. As soon as I hit the turnaround for the second time I knew it was 8km to the finish and no matter how I was feeling I could cover that distance in less than hour.

At mile 25 I consciously opted not to pick up the pace and try to sprint in - what would it matter at that point anyway? I would just send my hear rate through the roof and possibly end up winded and feeling dizzy at the finish.

The 4th Street finish is amazing as everyone says. I came through before dark which was great - but I stayed to watch Marvin and a friend come through a little later and it was much more exciting and dramatic in the dark with the neon lights!





Not too much. Even though my time wasn't what I had hoped for, I was able to run the whole marathon and finish with a huge smile. That had always been my overall goal for the Ironman. Next year I will analyze how to improve my run time.

To the bar! Met my parents and friends at the finish line, changed my clothes and then chilled out on a patio for a few hours before going back to cheer in other athletes. I ordered a plate of loaded nachos, which looked amazing. I had a few but wasn't able to eat too much right away.

Once we all got back to the house I had a roast beef sub, 3 Musketeers and a bottle of Gatorade.

The next day was all about deep-fried delicacies!


The heat was tough. I didn't really feel it until the run but relative to a lot of people out there, I think my body tolerated the temperature and humidity pretty well.

The other limitation was my lack of experience. Not knowing what to expect from my body physically and mentally kept me cautious throughout the day. Next year I hope to be physically stronger and technically more skilled as a swimmer and cyclist.


Without a frame of reference - I can say I loved this race. I thought the volunteers were incredible, the fan support was amazing and everything about the day was better than I had expected.

The time trial swim start is perfect for new swimmers and the bike course is one of the best rides I have ever done based on scenary, road quality and terrain.