Ironman Louisville - TriathlonFull Ironman

Got in the water in 1:35 after the cannon. So, not a lot of people in there with me at first. I felt really good the whole way. I got around the island, and swam a straight line to each buoy. I didn't try to push this swim, I just wanted to cruise the whole way. I got to the end and I was a little surprised that it was over. I came in under 1:15. Very happy with this.

Learn just how much I can push the pace on the swim and still feel comfortable at this distance. I definitely could have gone faster here, but shaving off a few minutes in the swim may not have been worth it anyway.

Felt really excited coming out ot the water. It was real now. I took my time, I ran, but I didn't rush anything. Got everything that I needed for the bike, and off I went.

Nothing really. No need to sprint thru T1 during and Ironman

Updated my HR Zones last week to where they should be. My avg HR Zone for this ride was only 2.1. I know that I can do this ride in 5:30, but I wanted to feel comfortable the whole way, so that I could run well. When I think that I may have held back a little too much, I wonder if I would have been able to run as well. Looking back, I am glad that I took this ride as easy as I did. Legs felt fresh at the end. I was just done riding from a time perspective, not fatigue. Nuttition - Started with a Perpetuem flask with 3 scoops, 2 EFS bottles with 3 scoops each, 1 Hammer Bar, Salt Sticks, and and Aero bottle full of water. I refilled the water at each stop. I fishished all of these bottles as planned lap 1, along with 1 Salt Stick every hour. I also grabbed a banana at an aid station. At special needs I got a new Perpetuem flask, had 3 motrin, grabbed 2 new bottles of EFS with 3 scoops and 1 scoop of Pre Race each. 1 more Hammer Bar. I finished the Perpetuem flask, and 1.5 bottles of EFS on the rest of the bike while still refiling water each stop.

Learn just how much I can push an Iron distance bike, and still have fresh running legs. I also only pedaled on 1 downhill, and I went real fast on that one, passing a bunch of people. I used all of these for recovery. I didn't push hard on any of the uphills. I knew I could go faster, but I also knew at that pace I would easily come in under 6 hours and have fresh legs for the run.

I slowed down, got off the bike, and the bike catchers racked my bike for me. I got off the bike and started running. Then I slowed down a little. No reason to rush too much, and slip or stumble in the bike shoes. Bike gear off and run gear on easily. But I had to use the portajohn. That easily added a few minutes.

I had to use the portajohn. There was no way I was going to run with what was in my innards at the time. 2 minutes later, problem solved.

It all came down to this for me. Truth be told, I was scared to death of this run. I cruised on the swim, and held way back on the bike, just so that I could run from mile 20 to the finish line. This is a Marathon PR for me by 34 minutes. I only took an EFS gel flask with me, with a scoop of Pre Race mixed in. I went thru this by mile 12. Changed my socks at special needs an took another big shot of EFS gel. I ran to each aid station and took just about everything (fluids). To the point that I was getting full. I switched to water only at a few of them. I just kept on running. I really wanted a 4 hr Marathon, but that goal started to get out of reach, and 4:30 was my drop dead time. Around 4:15 became reasonable. It hurt just as much to run fast as it did to run slow, so I tried to run fast (which was E pace at that time). I was still running at Mile 20. Never done that before. I hit the last aid station and said to myself "let's do this!". I ran around the corner, the tears started to flow, all the pain went away, and I got fired up and almost started sprinting, but I slowed down, took it all in and enjoyed the moment. "38 years old from Reston VA, Ryan Albrecht YOU ARE AN IRONMAN!"

This is what I am most proud of in this race. Being able to run a low 4 hr Marathon, in an Ironman is awesome. My confidence has now gone thru the roof with running.

Finisher's Medal and a big hug and kiss from Lisa is all I wanted. I needed the massage, pizza, and water. We also walked to special needs to get our run stuff. This was a pain, but it helped to walk a little.


Nothing. I could say the heat, but I was ready for it. For my first Ironman, I could not be happier with the results.


Ryan Albrecht, YOU ARE AN IRONMAN! WOW! That is just incredible.