Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
73F / 23C
Total Time = 12h 56m 57s
Overall Rank = 1019/2700
Age Group = 50-54
Age Group Rank = 76/205
Pre-race routine:

up at 3;45. Cliff bar with peanut butter and nutella. Shower. Treat patellar tendonitis with 4 Alieve, Pennsaid and dexamethasone. Wrap knee till swim start.
Event warmup:

1 mile walk to transition at 5:05 AM. 1.25 mile walk from transition to end of swim line by 6:15. Rolling swim start at 7:30 in the water around 8A.
  • 1h 09m 11s
  • 4224 yards
  • 01m 38s / 100 yards

swim PR for rank
What would you do differently?:

a lot of time in the water this year and last month due to inability to run train half of September
Transition 1
  • 13m 5s

long transition time to prep patellar tendonitis- NSAID gel, clothes change
  • 6h 04m 8s
  • 112 miles
  • 18.45 mile/hr

Stopped once at mile 70 special needs. Waited 90 seconds for the head and at least 60 seconds for special needs bag from confused volunteer. Applied more NSAID gel to knee and filled second powered infinit bottle with water.
What would you do differently?:

Overall lost 5 minutes to special needs. Next time I'll look to skip special needs and go off course to void.

Otherwise I rode the course to the best of my fitness
Transition 2
  • 22m 30s

Hamstring cramps dismounting bike from static position. Had to stretch it out in the transition chute.
Volunteer gracioulsy took my bike as they did all bikes and racked it. Unfortunatley she racked it about 200 spaces off costing me 4-5 minutes coming out of the change tent when I went to retrieve garmin 920 I left mounted to the BTA bottle.
What would you do differently?:

stretch more than I did coming into transition. Remember Garmin.
  • 5h 08m 3s
  • 26.2 miles
  • 11m 46s  min/mile

controlled the knee and groin tendonitis/strain with Lidocaine patches 4% purchased off Amazon. I didn't notice them much. They did not mitigate muscle soreness or pain from running but they may have helped with the tendonitis and strain. Wrapped the knee with Artic Ease wrap and a cho-pat over that. Wrapped groin with neoprene waist/groin wrap. At mile 13.9 I ducked into a porta-john and removed all patches, applied dexa-m, applied new lidocaine patches and re-wrapped groin and knee. It added about 7 minutes to the third split (just after special needs) but it was needed. The run was grueling on the second half. I began walking the aid stations. Mentally I had to work to stay in it and not walk between the stations. At mile 20 my pace pushed above 12 min miles. I limited the aid station walk to half the station. I used my thicker run socks. I think I would have had less L 5th toe rub if I used the thinner ones.
What would you do differently?:

Not much to do differently. The groin and tendon injuries dictated slower times. Plantar faciatitis delayed run training early in the year. The groin and knee slowed run training in August and September.
Post race
Warm down:

near was good to finish.

What limited your ability to perform faster:


Event comments:

This was my second 140 and first Ironman branded race. Before race rad I was put off by what seemed like exorbitant pricing. During the race it became evident that IM spends more on the venue then others at least for the full. When I'm ready for another full I would do an IM without hesitation based on the Louisville 2015 experience. Hopefully the new owner will maintain continuity.

Last updated: 2014-09-13 12:00 AM
01:09:11 | 4224 yards | 01m 38s / 100yards
Age Group: 35/205
Overall: 601/2700
Performance: Good
Suit: Xterra Vector Pro Full
Course: ~1500 yards up river and remainder down river. Didn't notice current in either direction.
Start type: Dive Plus: Time Trial
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 13:05
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:04:08 | 112 miles | 18.45 mile/hr
Age Group: 49/205
Overall: 644/2700
Performance: Good
Avg HR 139 - high Z3/low Z4 Decided to go above z2/3 because run would be slower due to knee and groin
Wind: Some
Course: lollipop x2. Fairly fast course with longish rollers. Effectively ridden the climbing is kept in check using the downhill speed to climb many hills halfway up. The pavement was overall good IMO. I would ride this course without hesitation. The only issue is the 7 mile out and back at ~mile 20 you do once on 1694. Its a fine road and reminds me of southern Anne Arundel County roads. Many on the FB page whine about how tight the road is and how fast some cyclists go. It wouldn't be issue if all the riders we're half decent cyclists. Many are not. They coast on the left, ride 2 and 3 abreast and don't easily yield to accomplished cyclists pedaling down hill. If this section were moved till after the lollipop x2 it would greatly reduce the congestion and add to the exhilarating stretch of pavement.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 22:30
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Bad
Racking bike Bad
Shoe and helmet removal Bad
05:08:03 | 26.2 miles | 11m 46s  min/mile
Age Group: 76/205
Overall: 1019/2700
Performance: Below average
Avg HR 136 Z3 some Z4
Course: out and back x2. Flat.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 1
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5