Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
84F / 29C
Total Time = 12h 02m 9s
Overall Rank = 614/
Age Group = 35-39
Age Group Rank = 107/
Pre-race routine:

Woke up @ 4:30am had 2 bike bottle, 1/2 power bar, bananna, 1 gatorade pro prime.
Event warmup:

Stand in line.
  • 1h 25m 44s
  • 4224 yards
  • 02m 02s / 100 yards

Swim went well. I was relaxed most of it. I did get bounced between two people with about 200m left and kicked hard and got a cramp in my arch to my ankle.
What would you do differently?:

Bring goggles to start line. Stay closer to the bouyes. I thought we had to stay to the outside of them but at least half of the people swam close to the island.
Transition 1
  • 06m 46s

I made sure I did everything before I left. No issues.
What would you do differently?:

Maybe go faster between things. Do my own sunscreen maybe. I didn't think I wasted much time. Tent was full and there wasnt enough help.
  • 6h 11m 11s
  • 112 miles
  • 18.10 mile/hr

I had to stop to go to the bathroom twice. I took it easy on the first loop and tried to keep my heart rate in Z2 even on the up hills. I would some times slow because I would follow and then realize the person in front slowed. The second loop I pushed the hills more and tried to keep my tempo up. The last 30 miles I pushed to the top of Z2 and really pushed the hills. Felt great until my stomache started hurting. Wasnt sure what it was. Thought maybe the extra gues were bothering me for some reason. Turns out I had to go number 2. Held it to the transition area. The first time I stopped to put in my infinit the baggy split and went everywhere.
What would you do differently?:

Work on my nutr. stops. Wasted time on the first one. I also stopped to get my spec. needs bag. Leave it next time. That was it. Otherwise things went good.
Transition 2
  • 08m 40s

I could have trotted in faster and I didnt take off helment until in tent. Had to go to bathroom so it took longer.
What would you do differently?:

Take off helment while running and run faster.
  • 4h 09m 48s
  • 26.2 miles
  • 09m 32s  min/mile

Never pushed hard on the whole run. Felt good for the first 4 miles then it got humid. Refilled my bottle every hour. At ten miles my feet started to hurt soon followed by my legs. It was a struggle from then on out. I never walked but I did have to stop every hour to refill bottle with infinit and water/ice.
What would you do differently?:

Have a bigger mouthed bottle. Start a little slower. Train more.
Post race
Warm down:


What limited your ability to perform faster:

The 3 times I missed training do to uncle dying, food poisioning/reunion, then getting sick during my long week. If I every do one again I need to run more than the training had me do. I was dissappointed afterwards because of my run but I thought best case I could only do 13hrs. so I am happy. Not sure how I would improve 2 hours though.

Event comments:

Good race and the weather was better than I thought it would be.

Last updated: 2011-01-21 12:00 AM
01:25:44 | 4224 yards | 02m 02s / 100yards
Age Group: 274/
Overall: 1801/
Performance: Average
Course: up around island and down stream
Start type: Plus: Time Trial
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
Time: 06:46
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:11:11 | 112 miles | 18.10 mile/hr
Age Group: 182/
Overall: 1055/
Performance: Good
Wind: Some
Course: Hilling. Some rolling hills, one short steep, one long hard hill, some medium hills.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 08:40
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Below average
04:09:48 | 26.2 miles | 09m 32s  min/mile
Age Group: 107/
Overall: 614/
Performance: Average
Course: the first few miles small up and down then it felt on the out and back that it was up hill out and down back. Humid and a little hot. Not hard.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4