Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
84F / 29C
Sunny
Total Time = 12h 08m 24s
Overall Rank = 659/2248
Age Group = 45-49
Age Group Rank = 68/269
Pre-race routine:

Woke up @ 4am, slept in a bit because I didnt care about where I was in the swim start line. Sleep was more important. Yogurt and garnola for breakie w/coffee as always.
Event warmup:

Met friends Wesley Williamson and Ryan Oliver in lobby @ 5:15. Walk to transision was our warm up.
Swim
  • 1h 11m 35s
  • 4224 yards
  • 01m 41s / 100 yards
Comments:

Good swim, just took it easy as planned. Little crouded going up thru channel around toehead island. Little chop as you round the turn bouy, but stayed to the outside heading downriver and had clear water/low traffic.
What would you do differently?:

Maybe pick up the pace a bit on the down river part after toehead island.
Transition 1
  • 05m 32s
Comments:

Again, just took it easy in T1, relaxed. Buddy Ryan "Gadget" Oliver sat right next to me in the changing tent, that was cool as we planned on riding together once we caught eachother. Volunteer was great laying out all my stuff, helmet straps, socks, etc.
What would you do differently?:

nothing
Bike
  • 6h 25m 31s
  • 112 miles
  • 17.43 mile/hr
Comments:

Planned to just "cruise" the bike and let the day come to me. Spin up the hills, relaxed and enjoy the ride. Its a long day and needed to save the legs for the run as much as possible. Powered donuts in speical needs bag were great. Tasted great and the extra carbs/sugar kicked in around mile 75, felt great. Was able to p/u the pace just a tad on the return 20 miles on 42.
What would you do differently?:

Nothing. Rode just as planned.
Transition 2
  • 07m 2s
Comments:

Just handed bike to "Bike catcher" volunteer and walked easy into T2, removing my gloves as I walked. Easy change of the shoes. Hat on, grabed a bottle of H2o, hit the port-o-let and headed out on the run feeling great.
What would you do differently?:

Nada...felt STELLER!!!
Run
  • 4h 18m 44s
  • 26.2 miles
  • 09m 53s  min/mile
Comments:

Again, legs felt great. Could not believe how good legs and body felt. Really felt like I had not rode 112 first. Excited at how I felt, just keep it easy and stayed at 10min miles. Drank at every aid station as per caoch, Perform and one, water at the next and so on. At mile 13, got my Salt and Vin Chips out of my speical needs bag, ran along eating chips. My sherpa, Tat was there and cheering, made me feel great to see support on the run. Toured it up at mile 23, started drinking coke and water, then pushed it up again at mile 24-25. At mile 26 skiped aid station and just hard to the finish.
What would you do differently?:

Maybe push a bit more starting at mile 20 rather then 22-23. But really cant complane, a great run overall. Passed over 200 people in overall standings and about 40 in AG....LOVED IT.
Post race
Warm down:

Just walked thru finish, got medal, shirt, drink, photo, then met my sherpas, and friend Ryan Oliver and walked back to hotel. Sherpa had retreived all my needs bags/bike, then was great. Got three 500ml I.V. in room from Sherpa that is a RN...that was great.

What limited your ability to perform faster:

For first Ironman...nothing...feel I played it just right.

Event comments:

Volunteers out numbered racers. Lots of water/Perform?food at aid stations. Race ran like a clock...very nice overall.




Last updated: 2011-09-01 12:00 AM
Swimming
01:11:35 | 4224 yards | 01m 41s / 100yards
Age Group: 71/269
Overall: 760/2248
Performance: Average
Suit: no
Course: Out around toehead island then down river to finish.
Start type: Dive Plus: Time Trial
Water temp: 84F / 29C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 05:32
Performance: Good
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
06:25:31 | 112 miles | 17.43 mile/hr
Age Group: 110/269
Overall: 1030/2248
Performance: Good
Kept HR in Mid Z2, 130-135. Peaked on hills at 155
Wind: Some
Course: Good course, first 15miles are flat/fast, then you start the 90 miles of hills. Worst section is the "back" of the out and back and on KY-365. You just have to play it cool and spin the legs.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 07:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
04:18:44 | 26.2 miles | 09m 53s  min/mile
Age Group: 68/269
Overall: 659/2248
Performance: Good
Again, keep it east. Coach said to run slow, then slow down some more. Hit the bridge @ 9:40 pace, to FAST/ started to pull back as I crossed the bridge. HR was in the low 140's...perfect. Setteled into a 10min mile pace with HR in the low 140s, held it there.
Course: Mostly flat, just up and over bridge out of T2, no biggie, nice breeze on bridge felt great. Then flat thru the streets of Louisville. First out section felt like it would never end, wondered where the hell the turn around was...lol (about mile 8.5)...second time out is more like 5 miles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5