Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
90+F / 32C
Sunny
Total Time = 13h 05m 7s
Overall Rank = 803/
Age Group = 40-44
Age Group Rank = 143/
Pre-race routine:

4 am rise, eat some bars and down some powerade. Grab bags for walk to transitions
Event warmup:

standing in line and chatting, drinking a last minute diet coke and applying sunscreen, running to the bushes for a last pee when the line starts to move.
Swim
  • 1h 20m 58s
  • 4224 yards
  • 01m 55s / 100 yards
Comments:

Really a nice swim. Water was warm, muddy and ran into a bit of floating debris as well as the odd arm or leg, but it was a good comfortable swim. This was my first Ironman distance, so the theme of the day started in the swim - hold back, take it easy, save some for later.
What would you do differently?:

Not much. Maybe not wear a white top that turned brown.
Transition 1
  • 08m 45s
Comments:

Took everything at an even pace through transition. Tried to stay unrushed and not get tangled up. Stopped for a quick pee, then walked bike up through the shoot. It was quite crowded so I mounted and clipped in before rolling, also got to see family for a little boost. Had some food ready to go and eat - first few miles were flat so it was a good time to eat and drink.
What would you do differently?:

Could have been a bit more agressive and got down to 5-6 transition, but was nice to come out clean.
Bike
  • 6h 22m 5s
  • 112 miles
  • 17.59 mile/hr
Comments:

Again the challenge here was to save something for the run. I knew the heat was coming and therefore started early with regular drinks, alternating between water and ironman perform. Held a steady comfortable pace throughout, never stopped, no mechanical issues. Watched the carnage develop as the heat and blown tires had people dropping out all over the course. The ambulance was a regular fixture going by. Really held back over the last 10-12 miles to get ready for the marathon.
What would you do differently?:

Rode the course in July at 19.3 mph in similar heat conditions. Probably would push it a bit harder in my next one, but really wanted to be able to hold up on the run.
Transition 2
  • 11m 9s
Comments:

Again tried to keep it unrushed and heart rate down. Did complete clothes change to dry everything - that felt great. had some salt and vinegar chips which tasted great after so much water and perform. Did a pee stop and then started walking out of transition. Did that for a couple minutes up the chute, then realized I felt fine so I started running.
What would you do differently?:

Start running right out of the tent. Not sure why I started walking - was expecting to feel worse I guess.
Run
  • 5h 02m 9s
  • 26.2 miles
  • 11m 32s  min/mile
Comments:

I don't know that a 5 hour marathon would have made me happy before the race, but upon finishing I was more than satisfied. It was just plain hot and tough going out there. It seemed there were many more walkers than runners. For my part, I ran everything except a couple of steps of walking at each aid station to drink/eat. Sponges at every station, cold water poured on top of me. As it turns out my only injury was a big toe blister from so much water in my shoes.
What would you do differently?:

I could go on about a million things that would have increased my pace, but the reality is the heat took out every part of the plan except just keep moving and finish. Maybe in cooler temps I could have worked strategy a little better, but on this day it was pure survival.
Post race
Warm down:

little ice from the med center, relaxing at the hotel. Hot tub the next morning - felt fine after and good the rest of the week.

What limited your ability to perform faster:

Heat and my own admonitions as it was my first.

Event comments:

The extreme heat also led to a bike aid station and some run stations being out of water. Didn't affect me all that much as I carried three bottles on the bike, but definitely seemed to be not so good for others. Otherwise it was a very well run race and a great experience. Lousiville fans and people was awesome, tons of support on the run and bike. Would definitely recommend it.




Last updated: 2010-09-13 12:00 AM
Swimming
01:20:58 | 4224 yards | 01m 55s / 100yards
Age Group: 194/
Overall: 119/
Performance: Good
Suit: DeSoto 78 degree top, Speedo jammers
Course: Up the inside of the island, out past the tip, 180 degree turn and swim down the river under two bridges and out of the water.
Start type: Dive Plus: Time Trial
Water temp: 84F / 29C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 08:45
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
06:22:05 | 112 miles | 17.59 mile/hr
Age Group: 179/
Overall: 1019/
Performance: Good
Wind: Some with gusts
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 11:09
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal Good
Running
05:02:09 | 26.2 miles | 11m 32s  min/mile
Age Group: 123/
Overall: 767/
Performance: Average
Course:
Keeping cool Average 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: Good
Race evaluation [1-5] 4