Ironman Louisville - Triathlon

This swim was one of my better ones. I concentrated on form and especially breathing and made sure I sighted every now and then. Everything felt really good, the water was cool, and the sun wasn't really an issue. The lack of current was VERY evident.

My plan was to stay close to the island on upstream portion, then swing out a bit, into the current, on the way downstream. That being said, it didn't matter where you swam, there was no assist today. It was all you.

There was a lot of contact during the first leg of the swim. I'm sure it was very frustrating for a lot of ppl that are not used to the constant nudging, bumping, and jostling. At the turnout buoy, as I was passing a guy, I'm guessing he got fed up with the contact. He punched me in the ribs! It was deliberate. I kept swimming, as it didn't really hurt all that bad. I did think of going back and dunking him, but decided it was best to just keep going and race. Karma, buddy. I hope it comes your way.

I'm guessing that 45-50 minutes into the race, my calves started to pre-cramp. To stave that off, I stopped kicking and stretched as best as I could, while continuing to swim. A few frog kicks here and there changed things up just enough to prevent all out cramping.

Other than that, and the occassional run in with other swimmers, not much going on here. I wore clear goggles, which was the perfect choice, and my sleeveless wetsuit did not inhibit any movement...another perfect choice.

At the finish, swimmers all started to converge into a mass. There were a few volunteers in the water helping swimmers come out. They were awesome. Getting your feet under you after that long a swim is tough, but after a few seconds, I was fine.

NOTE: The river current was not much of a factor. My buddy raced IMLou last year and was slower this time. Last year, he swam a 56 without a wetsuit. This year, he was swam 57 using his wetsuit. The rains last year made the swim faster.

One of my better swims. I'd probably focus more on faster arm turnover.

Ran out of the water, bypassed the wetsuit strippers, unzipped my suit, and zipped up my aero suit before I got to gear bags. I then stuffed wetsuit in bag, handed it off, and ran out.

Even though the temps were in the high 40s, I didn't feel cold and decided not to grab my gloves or arm warmers. I reached my bike a few seconds later and put on my helmet, running my forefinger and thumb over the strap I had sewn together to prevent a repeat of the B2B HIM mishap last year in which I ripped the clip off and spent over two minutes looking for it in the grass. Once my helmet was on, I unracked my bike and ran out hard. All in all, not a lot of time wasted here.

The transitions during this race are LONG.

Not a good bike for me today.

I'd like to say it was due to my nutrition, or a mechanical, or something else, but I honestly think that the hills and wind just got to me. I was also very wary of other cyclists b/c many seemed uncomfortable around so many others.

I had an issue with nutrition during this ride. My UCAN solidified b/c of the cold and I could barely squeeze it out of the bottle. I had to resort to emergency nutrition until it warmed up a bit more. I added water to the bottle as I rode, but it just splashed out as I had taken off the cap and just made a mess. Once it warmed up, I was able to use it, but I think lack of nutrition was a minor contributor to my poor bike.

The out and back was plain SCARY. There were tons of cyclists zooming down freshly paved asphalt, zigzagging all over the place. There were a few times when I thought I was going down due to the blatant disregard for safety many others were displaying. I was glad to be done with this section. There were a few guys bombing down this section, cross over the double yellow lines into oncoming bike traffic, then cut others off as they swerved back into the lane to avoid head on collisions...going a minimum of 45mph.

The rest of the ride was OK. I really felt the hills and wind, and I labored to get up the hills. Once again, I think it was partly due to not starting my main nutrition until almost two hours in, but it was probably more due to a lack of focus on hill training...that, and the darn wind.

At mile 80ish, I hit a rough patch of road and my water bottle fell off and broke on the ground. Upon further inspection, I noticed the bracket broke. I was pretty pissed off about this. At the next aid station, I grabbed a water bottle and sat it on my aerobars, but it was another thing to worry about b/c it kept bouncing all over the place.

At mile 100, I was miserable and could not wait to get off the bike. I was very worried about how my legs would feel at the start of the run.

I didn't expect my nutrition to thicken up due to the cold.

I handed off my bike, then ran towards the changing tent.

I made a last minute decision to change into a running jersey and shorts, since my aero suit was cutting into my legs. Best decision I made all day.

Different socks.

At the start of the run, my legs felt great. The goal was to run a 3:30, so I started off at a 7:50 ace. It felt way too easy, but I knew it wouldn't feel that easy 20 miles in.

I settled in behind a guy running close to the same pace and just let him pull me along. After a while, he sped up and I let him go. I just focused on keeping my running as smooth as possible and taking in nutrition at aid stations.

Fruit and water were my best friends during this race. I focused on oranges and grapes at every aid station. I tried a banana, but it was just too much effort to force it down my throat while running.

After mile 15, I started to use coke and broth, along with fruit, and I still felt good. I also stopped to go to the bathroom here. I started to feel cramping during these miles, too, so I grabbed a Salt Stick and started to take in small doses, along with Gatorade and broth. I was also using ice sponges like crazy, one always going under my cap, and the others on strategic sections to cool down (such as aound the heart and neck). I also dumped a few cups of ice into the mesh of my run shorts, which kept my lower back cool.

At mile 20, I slapped the marker, glad to still feel fine. My feet were starting to feel beat up, though, and at mile 22, they just plain hurt. I was walking the aid stations now, but just long enough to drink and eat, then picked it up. Between miles 24 and 25, I could feel blisters popping up on my feet, but kept going bc I was almsot done. Just a few more miles...

I entered the final mile and excitement coursed through my veins! I could hear the finish, so I decided to pick up the pace, skip the remaining aid station, but grabbed a water bottle from a stand. I had plans for that water bottle!

As I came up on the finished, I ran hard, then as I crossed the mat, I slammed the water bottle down and yelled in triumph. I was happy to be done and happy to have set a new Ironman PR. I think I caught the announcer off guard, and my wife later said she thought I was angry...Angry!? No, not angry...ESTATIC, and delirious!

Run training leading up to IMLou was perfect. My longest run was an 18 miler, but early in the year I ran a marathon and I think that was a contributor to a good run.

Massage, food, got bike and went to room to change. Then went back out to the finish to wait for Art, whom crashed on the bike and was walking the marathon.


Bike!


Loved the race, but I feel it's not a great race for first timers. The bike course is tough, and the large amount of ppl on the bike course make for an interesting ride.