Ironman Louisville - TriathlonFull Ironman

Being my first IM, the plan here was to swim relaxed and easy. Mission accomplished. Maybe even went a little too slow, but I knew this was just the beginning of a ling day. My breathing rarely felt labored, stayed relaxed focusing on a good stroke. I tried to avoid the crowd, so I could keep my face in the water and just keep swimming. I had some discomfort in my hip flexor after about 50 minutes, but it never bothered me after the swim. The swim was pretty crowded near the exit.
My garmin registered 2.6 miles, so I guess I should have swam a straighter line.
This is one of the race drawbacks. The RD should really consider making the swim start based on an expected time or something. First come first served just doesn't seem the best way to manage the time trial start.

Swim straighter and harder

Had bag tied in a loop with elec tape on strings to pull to untie. This worked well. Put on socks and shoes. Stuffed gels in pocket. Put on helmet. Got sunscreened. Used porta john.

Not much

My plan was to avg between 19 and 20mph. I could have ridden faster, but just wanted to be conservative and not cook myself for the run. The hills dictated my pace at the lower end of that range. I spun up the hills in the small chain ring in the first 60 miles or so, and the pushed a bit harder the last few miles. My plan was to start out way easy until the second loop and gradually pick it up until the end. The last 30 miles was supposed to be the easiest downhill section, but a decent headwind changed that.
I started with water in my aerobottle, roctan on frame, roctane and water in rear. I drank the water in the first 20 minutes or so, and took my first gel about 20 minutes in. From there I drank my roctane, grabbed perform and water at every aid station, drinking mainly perform and some water, while pouring the water on my body. I took a gel every 45 minutes as planned.
I noticed that I wasn't sweating as much as I usually do, but knew I was still hydrating well.
Had to stop and pee at miles 22 and 58. Maybe my body wasn't absorbing all the fluids, maybe it just wasn't as humid as I'm used to.
Came into transition feeling pretty good, but really ready to get off the bike. Really wanted around 5:45, but given the conditions and my pit stops, I was happy with 5:55.

Not much

Sat down, changed socks and shoes. Stuffed gels in shorts and salt pills in rear pocket. got sunscreened. Used porta john. Put some vaseline on the boys!
Saw my wife and kids at the exit. Kissed her and high 5'd them!
Exited feeling great.

Not much

Real disappionted here. By far my strongest leg. The plan was to start out at 8 min miles and hold that as best as possible throughout. I came out of T1 feeling glad to be off the bike and feeling really strong. I would drink at every aid station, continue with gels every 45 minutes and take a salt tab or two.
The first 8 miles went great. Felt really strong and held pace. Passed tons of people and never got passed. Mile 9 was the first sign of discomfort. I knew I had to slow down. I began walking the aid stations and running in between. Began cramping around mile 12. I decided to change shoes and socks at the special needs just passed mile 14. When I sat down, my legs cramped bad, my abs cramped really bad. This might have not been the best decision. I felt really full from then on but stayed with the nutrition plan.
Saw my buddy Tim when I was on about mile 15 and he was on 3. He was struggling really bad. Pretty soon, my sub 11 goal was out the window, and finishing was on the line. I run-walked until about mile 24 when all I could do was walk. I tried to run but the cramping wouldn't allow it. Felt light headed for the last several miles.
I think I mustered up the energy to jog across the finish line.
Hate I couldn't enjoy the finish line more.

No idea. Maybe not start so fast, but I felt like I was going easy.

Wheelchair to chute exit. Found my family and they had a table at a finish line restaurant. Still cramping and light headed. Didn't want to eat or drink. Had diarrhea in the bathroom. After 15 minutes decided I needed medical. Threw up on the way to medical. Got an IV and massage. Headed back to hotel to lie down.


Not sure. Maybe the hills on the bike.
My training was outstanding. I executed my swim, bike, nutrition plan just as I wanted to. I don't know what I could have done differently.


Had a great time in Louisville. I am thinking hard right now about signing up again.