Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
72F / 22C
Total Time = 11h 47m 45s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Up at 5:00 am and had a breakfast of a sweet potato and eggs with Erica. We gathered our nutrition and drove to a spot between the start and the finish and parked. Five minutes later I realized I had NOT brought my morning bike nutrition and booked back to the house to grab it! We all have Ironman nightmares leading up to race day and this one was consistent for me, and then it actually happened. Fortunately I had to time to get back before transition closed so no big deal. It did however put us near the very end of the line for the swim start.
Event warmup:

Stretched and worked on my trouble spots on my shoulders.
  • 1h 11m 35s
  • 4200 yards
  • 01m 42s / 100 yards

Great swim, shoulders felt much better than normal. Great swim time for me with the minor current assist. Never really any issues with other swimmers, great venue!
Transition 1
  • 11m 23s
  • 6h 12m 30s
  • 112 miles
  • 18.04 mile/hr

Chilly to start and I regretted not wearing a jacket or a tshirt under my kit. It took me 40 miles to warm up. Knees started bugging me at mile 40 and was pretty bad for the last 40 miles, especially the left knee. IM Arizona deja vu. Stopped to pee three times (have to stop this). Couldn't push the last 40 miles per the knee but still a good ride. Loved the course but congestion and cars were a problem. Nutrition was good: one serving of UCAN every hour. Only had to drink two additional bottles of fluid; it just wasn't hot and I wasn't losing much.
What would you do differently?:

Lead up to the race caused me to stiffen up, which led to the IT band flareup I think. Too bad.
Transition 2
  • 14m 30s
  • 3h 57m 39s
  • 26.2 miles
  • 09m 04s  min/mile

Left knee hurt from the beginning and kept getting worse. Kept running though because the sooner I was done the better. Couldn't run any faster than 9 minute miles because of the pain, which was frustrating. Walking made it stiffen up more so eventually I stopped walking aid stations. At 20 miles I realized I could go under 12 hours so I sucked it up, ran two faster miles and then coasted in.
Post race
Warm down:

Awesome finish line. Got a massage. Knee was killing me and it was tough to even walk. Headed back to the house, showered, grabbed the kids and came back to the finish line to watch Erica finish.

What limited your ability to perform faster:

Training was good, stomach was great. 11:47 is a great PR for me (nearly three hours) but it is frustrating to know what could have been. Sub-11 was certainly there: pee on the bike and no knee pain and clean up the transitions.

Event comments:

This is my third Ironman and probably my favorite thus far. The swim venue was unique and fun and fast. The bike course is fair with lots of rollers. If they can solve the traffic problem it's perfect. The run course is a bit boring but it's flat and shaded and the crowd support is amazing. I loved the finish line and its atmosphere! I'd like to go back and try to crush this race!

Last updated: 2015-12-10 12:00 AM
01:11:35 | 4200 yards | 01m 42s / 100yards
Age Group: 0/
Overall: 0/
Suit: Sleeveless with arm sleeves (de soto)
Course: Upriver swim for about 1200 yards and then down river swim to the finish.
Start type: Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 11:23
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:12:30 | 112 miles | 18.04 mile/hr
Age Group: 0/
Overall: 0/
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 14:30
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:57:39 | 26.2 miles | 09m 04s  min/mile
Age Group: 0/
Overall: 0/
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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