Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
90F / 32C
Sunny
 		Total Time = 11h 17m 37s
Overall Rank = 229/3014
Age Group = 18-24
Age Group Rank = 8/104
Pre-race routine:

in bed by 930ish. Set alarm every 2.5-3 hrs to wake up take bite of cliff bar and an ensure. Woke up around 4. stood in shower to try and relax and stretch and prepare for the day. Had breakfast and the day begins!
Event warmup:

tried to relax by stretching and talking to people while waiting. Got to remember to enjoy the day and not be so "race" focused.
Swim
  • 1h 13m 39s
  • 4156 yards
  • 01m 46s / 100 yards
Comments:

Swim training was amped up compared to last year IM training and had slower time by 4 mins. I felt fine coming out though so just focused on getting body back to equilibrium and get ready to ride.
What would you do differently?:

Nothing. Always improve on sighting and maybe try drafting people.
Transition 1
  • 07m 4s
Comments:

pretty good. we couldn't find my HR battery for about a full minute and had trouble getting arm sleeves on but that is a given being that i was already wet.
Bike
  • 5h 39m
  • 112 miles
  • 19.82 mile/hr
Comments:

great ride! felt great going down river road and through most of bike. focused on maintain 200 watts (which avg exactly 200 watt and 133 hr). Nutrition was spot on and paced it just hard enough.Got to learn how to pee while on the bike though. Lost 8 mins bc of bathroom breaks.
Transition 2
  • 08m 38s
Comments:

get quicker. Its so easy to enjoy sitting down haha.
Run
  • 4h 09m 16s
  • 26.2 miles
  • 09m 31s  min/mile
Comments:

run was great paced myself well. I was shooting to hold 8:30 pace and then walk 45-60 secs through aid stations. After the first loop my sister told me i was in 10th place so I picked it up for next few miles and passed 2 guys to finish 8th. Mentally stayed strong and focused but the last 2 miles seemed like an eternity.
What would you do differently?:

get nutrition in me and get back to running. 25 aid stations and walking through everyone of them, time adds up quickly.
Post race
Event comments:

GREAT race. Nutrition was perfect (great improvement from last year) and overall training w/ coach was very beneficial. Cut off 90 mins from louisville last year. doing louisville 2013 for 3x in a row. 3rd time is the charm for kona qualification right?




Last updated: 2013-01-10 12:00 AM
Swimming
01:13:39 | 4156 yards | 01m 46s / 100yards
Age Group: 26/104
Overall: 452/3014
Performance: Average
Suit: BS PZ3tx
Course:
Start type: Dive Plus: Time Trial
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 07:04
Performance:
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:39:00 | 112 miles | 19.82 mile/hr
Age Group: 0/104
Overall: 0/3014
Performance: Good
Wind: Some
Course:
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 08:38
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:09:16 | 26.2 miles | 09m 31s  min/mile
Age Group: 8/104
Overall: 229/3014
Performance: Good
Course:
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]