Ironman Louisville - TriathlonFull Ironman

Overall I really enjoyed thes swim. There was far less contact than in a typical wave start. The swim past Towhead Island allowed for easy sighting. As you approach the turn-around bouy, there is a sandbar on which you can stand/walk on. Once you hit the turn-around, you see the two bridges in the distance, which makes sighting easy.

Nothing really. I anticipated a 1:30 swim, and came out few minutes ahead of schedule.

Once you exit the swim you run through a shoot int T1. There are volunteers there to hand you your bag (you call out your bib number and before you know it someone is handing you your bag). You then head into the changing tent. Volunteers weren't 1-to-1, but there were plenty of them, and I never felt a lack of assistance.

Nothing. I planned on 15 minutes in both transitions, as I completely changed into bike shorts and a tri jersey. I put tri glide on my feet, spray-on sunscreen, arm coolers (my first time using them, but loved them), etc. I took the time to read the notes my girlfriend had written to me. Since my goal was simply to finish, I wasn't in a rush.

It is well known that something will go wrong on race day. In addition to my tire issue in the early morning, when I started my ride out it was immediately apparent that my bike computer wasn't working correctly. The only data I was getting was speed (no cadence). Although it was disconcerting, I knew I wanted an average speed of 16 mph to hit my bike goal, and so figured I'd just go with it.

The other issue was my Tor Hans aero bottle. Along the way, the cap came off, followed by the straw fanning. So everything half of what I put in would splash back out. This prompted a change in my hydration plan, and I instead simply filled the bottle with water at each aid station (instead of ERS or Perform), which provided me a water misting along the way as it splashed onto me.

The other comment I will add is that someone again put carpet tacks on the road. This happened in 2009. This year, the tacks were somewhere along the turn out from 153 back onto 42 to head into town. Multiple flats in this area on both loops. I was using Gator tires, and was fortunate to not have this issue. But I'd definitely suggest being prepared.

The hills were impressive by my standards, and others I spoke with after the race seemed to agree. Not overly-steep, but instead rather persistent. Just be prepared for this when planning nutrition, and learn how to hydrate while on a hill.

For me, the one thing that slowed me down was simple. I stopped at 11 of the 12 aid stops to use the restroom. I was hydrating and using Thermalytes like I was heading int the desert, and this cost me about 45 minutes on my bike time. There are things one can do to avoid this, none of which are appealing to me at this time.

Nothing different than my comments on T1. Just a little less to do this time around. One comment I will make, is that despite using spray sunscreen (SPF-50) AND having the volunteers lather me with sunscreen, I still wound up with sunburn on my neck and shoulders.

I knew the run was going to hurt about half way through the bike, when I discovered as I was re-mounting my bike at an aid station that I could not bend my right knee to get it clipped back into the pedal. This knee had plagued me in the past, and again was going to be an issue. However once I hit T2 I knew I had about 7.5 hours left before midnight, and figured I'd adopt a walk-jog approach. I was able to jog the 1st 14 miles, spending 30 seconds walking through each aid stationas planned. After that, I stretched out those walks, and evetually walked most of the last 6 miles. I chatted along the way, and enjoyed the experience. About 1/2 mile from the finish, I started jogging again, and crossed the finish a little slower than I'd hoped, but well under the midnight deadline.

One piece of advice I will give out: I took a set of ziplock bags (one inside the other) and put a bit of ice in these at each aid station. I then put this under my hat. I worked wonders at keeping me cool and relatively comfortable.

One final thing: if you are wondering if you should try the pretzels, chips, or chicken broth: YES! You will swear they are the best thing you have ever tasted.

I could have done more running. I had the legs for it. My knee wouldn't have liked it, but I could have done it. When I look at my split stats, I actually improved in my age group during the run. So, really, I don't know that I would have changed much, as I saved my knees for another race.

Walk back to the hotel for a quick shower, then back to the finish line to see the last racers cross before midnight. To those that are wondering if they should make that effort, I would tell you: YES!


Several things:
1. Bike prep being primarily on trainer. During the race, my bike computer was limited. I was great on the flats, but that is about 20 miles of the whole course. For this course, hill work is essential.
2. Restroom stops. I lost 45 minutes of time for this. However I was well hydrated, and took in enough electrolytes to avoid hyponatremia.
3. Knee pain: I took two acetaminophen before the run started, which I am sure helped.


The volunteers were amazing. I can not believe how many people showed up to help. And everyone was so pleasant, as if I was doing them a favor by participating in the race. The only real downer were the tacks on the road. Not sure how to address that one. Overall, for a 1st IM event, I'd say this is an excellent event!