Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
90F / 32C
Sunny
Total Time = 11h 46m 42s
Overall Rank = 348/3000
Age Group = 35-39m
Age Group Rank = 55/375
Pre-race routine:

Got out of bed at 4am after a restless night. Got maybe 4hrs sleep. Showered, coffee, bagel w/honey. banana, peanut butter. Sipped water and gatorade.
Met Tim and John in Lobby at around 4:50. Walked to transition, put bottles on bike and aired tires. taped sunglasses to aerobars. Walked to swim start, used porta john and found a spot in line.
Event warmup:

None. Just the 3 miles or so walked from hotel to swim start.
All the walking sucked but it was really cool seeing that transition area and all the atmosphere pre race.
Swim
  • 1h 18m 44s
  • 4156 yards
  • 01m 53s / 100 yards
Comments:

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.
What would you do differently?:

Swim straighter and harder
Transition 1
  • 06m 50s
Comments:

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.
What would you do differently?:

Not much
Bike
  • 5h 55m 13s
  • 112 miles
  • 18.92 mile/hr
Comments:

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.
What would you do differently?:

Not much
Transition 2
  • 07m 45s
Comments:

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.
What would you do differently?:

Not much
Run
  • 4h 18m 10s
  • 26.2 miles
  • 09m 51s  min/mile
Comments:

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.
What would you do differently?:

No idea. Maybe not start so fast, but I felt like I was going easy.
Post race
Warm down:

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.

What limited your ability to perform faster:

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.

Event comments:

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




Last updated: 2012-08-28 12:00 AM
Swimming
01:18:44 | 4156 yards | 01m 53s / 100yards
Age Group: 118/375
Overall: 704/3000
Performance: Good
Suit: None
Course: 1300m upriver, around island, around turn bouy and back down river to the exit.
Start type: Dive Plus: Time Trial
Water temp: 84F / 29C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 06:50
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: Good
Biking
05:55:13 | 112 miles | 18.92 mile/hr
Age Group: 86/375
Overall: 497/3000
Performance: Average
Wind: Some
Course: Out, Out/back, Out, two loops, back
Road: Rough Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 07:45
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
04:18:10 | 26.2 miles | 09m 51s  min/mile
Age Group: 55/375
Overall: 348/3000
Performance: Below average
Course: Two loop out and back
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
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] 4