Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
84.5F / 29C
Total Time = 13h 08m 3s
Overall Rank = 816/
Age Group = M 30-34
Age Group Rank = 120/319
Pre-race routine:

I drank 100-120 oz of fluid a day for the three days leading up to the race to keep myself well hydrated. This consisted of a variation of Ironman Perform and water. I also heavily salted my foods the entire week before race day. This was because it was Louisville in the middle of summer. I think it was 94 degrees with very high humidity. I ate plenty of carbs to keep my levels up and made sure to lay down with my feet up and keep myself relaxed as much as possible.
Event warmup:

The 0.25 mile walk from my hotel to the transition and then 0.75 mile walk from transition to the Swim Start was enough warmup for me. I did some light stretching, listened to music to keep calm and drank plenty of water. I took a gel 5 minutes before my start to keep up my energy levels throughout the swim.
  • 1h 22m 7s
  • 4156 yards
  • 01m 59s / 100 yards

All of the forums I've been reading about this race have said the swim course was a few hundred yards long. When I got out of the water I felt like my performance was very good and my time should have been around a 1:15. Except for a few areas including the first 500 meters, the turnaround buoy and the exit, I encountered very little physical contact. I loved the time trial start.
What would you do differently?:

Nothing at all.
Transition 1
  • 06m 33s

Great help from the volunteers at T1. I got help drying off, applying sunscreen and pulling on my tri top. I packed light and efficiently so it didn't take me long.
What would you do differently?:

Nothing at all. I had rehearsed this multiple times both mentally and in my garage and it went perfect. Just remember, "slow is smooth, smooth is fast". You'd hate to forget something in T1 and pay for it the rest of the bike.
  • 6h 16m 26s
  • 112 miles
  • 17.85 mile/hr

The bike is where my nutrition plan payed off a million times over. With temps in the 90's and high humidity, people were dropping like flies. I had done TONS of research and made sure to take in plenty of sodium and fluids. My plan consisted of a salt tablet every 30 minutes with 5 oz of water, a Powerbar gel every 45 minutes with 8 oz of water, and 24-32 oz of Ironman Perform every hour. I felt great the entire bike and didn't have a single cramp. I definitely took in plenty of fluids and peed 10 times on the bike!

Another thing that helped me was not looking at my watch. Too often I get caught up in the numbers whether it be overall time, mph or what mile I'm on. I made a point not to look at my watch and just enjoy the race.

I rode the entire 112 mile bike course with the IAMTRI group a month before race day and recommend this to everyone in the future. Knowing every turn and hill on the course helped me know where to expend my energy and where to take it easy.

I also took several pro's advice and didn't eat anything the last 10 miles so that my stomach could empty out and not feel too queasy at the start of the run.
What would you do differently?:

Nothing at all. I felt great the entire bike.
Transition 2
  • 10m 30s

I took my time here and dried my feet off with my towel, applied more Body Glide in those special areas and also put plenty of Body Glide on my feet and between my toes to prevent blisters. I took a 5 Hour Energy drink and walked to the Run Out sign.
What would you do differently?:

Nothing. I felt like taking my time to get everything in order was the smartest move.
  • 5h 12m 3s
  • 26.2 miles
  • 11m 55s  min/mile

Everyone is hurting at this time and I was no different. I had done a great job so far with nutrition and staying within my physical ability. It took me the first mile or so to get my legs and then it was just trying to keep moving. I felt pretty well considering the long day already behind me. I took in cold sponges, ice, and water and every aid station. I occasionally ate a very small portion of the pretzels, potato chips, and cookies. On the second loop I tried the flat coke and chicken broth at a few aid stations but it just wasn't for me.
What would you do differently?:

At this point I was sick of Powerbar gels, salt tablets and Ironman Perform. I tossed what I had prepared nutrition wise for the run and stuck to relying of the aid stations for all of my calories and fluids. I thought it was a good choice at the time but in retrospect I probably was running a bit low on sodium towards the start of the second loop. I was still taking in tons of fluids though and my body definitely let me know this because I had to stop 13 times to pee (sorry too much info again).

Overall I can't complain too much really because my run split was very respectable at 5:12 and that is including all of those stops.
Post race
Warm down:

I walked around with family and soaked in the moment, took a few pictures and watched a few people cross the finish. I then took a few previous Ironman finisher's advice and got an IV of fluids even though I didn't feel like I needed it. I'm very glad I did this because afterwards I felt fantastic. After that I had a few pieces of pizza, chocolate milk and cookies and relaxed for a few minutes before going to grab my bike.

What limited your ability to perform faster:

Having to use the bathroom so much! But also very thankful that I was hydrated enough unlike the hundreds who had to drop out because of dehydration.

Event comments:

The volunteers at this race were top notch. I think they averaged like 5 volunteers per racer. Other racers and the community support were very friendly and supportive. I had an amazing FIRST Ironman. It was a very tough course, harsh weather conditions, and boring run but one of the best finish lines around. I keep a smile on my face all day long and kept a positive attitude the entire day. Not once did I ever meet that inner demon that told me I should quit or I will never do this again. Attitude can make or break your race and mine helped me finish in great time.

I won't be doing a full Ironman this coming year because I want to spend more time with my wife and one year old daughter but I will definitely be back again soon. On a related note, I made a point to show my wife and daughter that they meant more to me than training these past 7 months. I did all of my training at 4:15am (work from 7-4) and kept my weekend workouts very early in the morning as well. I did 95% of my bike rides on the indoor trainer and maxed out my run training at 15 miles. Always remember, its better to be 10% under trained than 1% over trained. I stayed injury free all year long and most importantly I kept my family happy with a husband and father who was always around. I had a great time and a special thanks to my family and friends for all of their support.

Last updated: 2012-05-18 12:00 AM
01:22:07 | 4156 yards | 01m 59s / 100yards
Age Group: 143/319
Overall: 944/
Performance: Good
Suit: N/A
Course: Swim up river (little to no current) 1200 meters then turn around for the remaining 2600.
Start type: Dive Plus: Time Trial
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 06:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
06:16:26 | 112 miles | 17.85 mile/hr
Age Group: 122/319
Overall: 829/
Performance: Good
Wind: Some
Course: Lollipop that has a hilly out and back section early on then a double loop of 30 miles. Pretty hilly but I rode the entire 112 miles a month before race day. The roads were anything but great but they had been worked on quite a bit to get them in that condition.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 10:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
05:12:03 | 26.2 miles | 11m 55s  min/mile
Age Group: 120/319
Overall: 816/
Performance: Good
Course: Down and back done twice. Relatively flat course that was very uneventful and not the most beautiful part of town.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
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