Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
73F / 23C
Total Time = 15h 52m 38s
Overall Rank = 2403/3200
Age Group = 50-54
Age Group Rank = 253/308
Pre-race routine:

Up at 3:50. Shower, coffee and a Cliff bar (nuts and seeds worst Cliff Bar ever made. I felt like I was eating off a bird Feeder). Checked my bike put my water bottles on it and walked to Swim Start. I was at the swim start by 4:45. Laid down on my wet suit and took a nap. Ate another Cliff Bar (Raisin and Walnut, much better) Drank a bottle of water and G2. Ate a Luna Bar (Apple Pie) and a GU
Event warmup:

The walk to the Swim Start
  • 1h 44m 23s
  • 3800 meters
  • 02m 45s / 100 meters

I really enjoyed my swim. It was relaxing and pleasant. It was a little hectic at the turn and again at the end. People started getting buggy when the red finish buoy was in sight.
What would you do differently?:

Not fret so much about the swim before hand.
Transition 1
  • 14m 20s

The first transition went well. The strippers went fast. Volunteers great. There is no shame in the changing tent. I worn my tri-shorts on the swim, body glide on the tender parts, just shirt, HR monitor, shoes, helmet and glasses. I ate a Luna Bar (apple pie, still tasted great), gu and bottle of water, and off.
What would you do differently?:

Nor waste time sitting down to eat.
  • 7h 33m 40s
  • 112 miles
  • 14.81 mile/hr

I did not understand what rolling hills meant and I did not know how to ride them until the last 1/3 of the ride. I was really happy with my nutrition and fluid intake. I'm happy with the self control I showed on the bike. I did not cave to the desire to go out hard from T1. I stayed in the saddle on all but 1 hill. The guy with the Tattoos from the swim was a jerk on the bike. He cut people off on the hills and nearly hit a lady he was passing too close and gave no warning.
What would you do differently?:

Practice more on hills. We have nothing to compare to around here. The hills were humbling. I did not know how to use the appropriate gears on the hills and that hurt me.
Transition 2
  • 13m 15s

Transition went well. The Luna bar no longer tasted good and did not go down so well. I forced myself to eat another GU. My next GU is going to be too soon
What would you do differently?:

Not lollygag so much.
  • 6h 07m
  • 26.2 miles
  • 14m 01s  min/mile

I started run/walk on the 4 and 9, until about 11 miles then I started to fall apart. The bike killed me. The run 1 block from the finish was crushing. The I started run/ walk block to block. Then I found a friend and we walked several miles together, it was a pleasant evening stroll. The jerk with the tattoos blew past me at 2 miles like he was an Ethiopian marathoner. By mile 3 I passed him he was walking. I saw him again after the turn, he was doubled over. I passed him again on lap 2 he was sitting roadside still on lap one.
What would you do differently?:

Do more hills on the bike
Post race
Warm down:

space blanket and finding my wife was all I needed.

What limited your ability to perform faster:

I was not prepared for the hills. Rolling hills in Michigan are nothing like rolling hills in Kentucky. The people I met from Colorado thought the bike course was flat.

Event comments:

I loved this race. I would do it again (with a lot more hill training, I just didn't understand what rolling hills meant, my bad). I was happy with my performance. My fluid and food intake were spot on, I am very happy with both. Ironman puts on a great race and the volunteers were the best.

Last updated: 2016-10-11 12:00 AM
01:44:23 | 3800 meters | 02m 45s / 100meters
Age Group: 269/308
Overall: 2550/3200
Performance: Good
Suit: Xterra Vortex sleeveless
Course: 1/3 Upstream rest down in the Ohio. Very little current. The first third was veery relaxing, calm and pleasant. It was a little hectic ant the turn. I had a jerk with an easily identified tattoo run me over and push me (more on him later, karma is a B)
Start type: Dive Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 14:20
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
07:33:40 | 112 miles | 14.81 mile/hr
Age Group: 261/308
Overall: 2433/3200
Performance: Below average
Wind: Little
Course: rolling hills, curves 5500 feet of climbing
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Below average Hills: Bad
Race pace: Comfortable Drinks: Just right
Time: 13:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
06:07:00 | 26.2 miles | 14m 01s  min/mile
Age Group: 253/308
Overall: 2403/3200
Performance: Below average
Darn Timex. I checked the time and it paused. I lost my data.
Course: Flat 2 loops out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5