Ironman Louisville : Official Thread (Page 11)

PM me your email address and I will send you a word document from a guy in Pittsburgh who went sub 10 hours.  It is pretty indepth.

It's an almost correct course.  It doesn't take the turn back onto Wolf Pen Branch Rd, it stays straight on 42.

Here is the map my ride page.

Edited by BamaDC 2010-02-07 4:36 PM

I was bored the other day so i made this:







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IMKY Sat_swim - Copy.jpg (50KB - 40 downloads)

That's a pretty cool map of the swim course.  ...and yes, that is the river's actual color.

Rumor has it - now sold out?

I just checked on the IM website, and the race is indeed sold out, finally!Someone mentioned that there were ~3100 participants signed up for this year's race. Is that more than in past years? I've done IM Wisconsin before and the cap was around ~2300 participants. Is Louisville generally bigger, or did they just add more people this year?

It seems like the same thing happened last year and if I remember correctly, the thinking was that the number registered would not actually make it to the starting line...or something to that effect.  The good news is that the swim is a time trial start.  I never felt crowded the whole day. 

Due to a staggered time trial start they are able to get more on the course. I foresee drafting!

I had to drove by the swim start last week coming back from a business trip.

I could not help to get shivers and I was ready to go.

Well in 28 weeks that is.

x2 on color match!  Below are the 2 docks used for the swim start.  From this view you can see how narrow the starting channel is, so even with the TT start there is crowding.

I am partial to mine from 08 and 09  

In my RRs I don't discuss the course and keep in mind I tend to be a BOPer, but I think they showcase what a mental game IM can really be. 

Now that the race is official sold out, let's talk training!

When does/did your training start?  Are you using a canned plan, coach, did you make up your own?  Any other highlights about your plan you want to share (perhaps: longest run, longest bike, longest swim, other killer workouts)?

Great question...especially since I'm very open to constructive criticism. 

Training officially begins 20 weeks out which is mid April.  In the mean time I'm training for a 1/2 marathon next month and a HIM in April.  While training for these I'm trying to walk a fine line of building an aerobic base and routine for IM training but not being so regimented that I'm going to burn out mid IM training.

I'm planning to use a canned plan from the Essential Week by Week Training Guide by Triathlete Magazine.  I'm using the level 3 plan which will be 9 workouts per week.  I'm making a couple changes, mostly to accomodate weekly group training and to skew the training from a balanced plan to a bike focus (I'll cut out a swim to make room for an extra bike per week).  Also, I don't think the plan has enough long rides so I'm going to work my way up to 100 miles as quickly as possible and see if I can't get in a minimum of 4-5 century rides before my taper starts.

Your race reports were pretty entertaining.  I hope I can walk away from IM Lou still having a sense of humor.  I've got a pretty long list for my special needs bags now.  Oh, and I will bring deodorant too.  I mean who doesn't want to mix "fresh and clean" with sweat and tears?

Im currently in talks with a coach about planning a training schedule. 20 weeks long. My one condition is that I am doing a lot of short events over the summer (6 or so sprints/olys) and need a custom plan to work around a race schedule without derailing IM training.

I am totally hijacking this thread, but what say you about doing 2 olys on back to back weekends? I have a friend trying to convince me to do the Rev3 Knoxville Oly, when I have my "A" race 6 days later, Peachtree International Tri. Based on experience, is 6 days enough time to rest between oly races? I know its unlikely and probably stupid to do, but I am just looking for some opinions.

I'm using the BT 8-week Winter Maintenance Bike Focus starting now to get my training oriented on strengthening my bike (my weak link) for upcoming century ride April 25. Then the BT newbie Ironman program starts and I've aligned a couple of duathlons in  May and a couple of short course tri's to keep the training interesting.

I'm signed up for a marathon for late May but may drop it down to a half marthon.

I'm using the Be Iron Fit competetive plan and tweaking it a little to fit life.  I am making sure to get all the runs in and focusing on bike fitness.  I'm a strong swimmer, so I'm less worried about this leg.  I want to make sure that I get adequate hill work in and work on spinning up hills.  (I have a tendency to want to mash up hills on the big ring; I need to learn to check that at the door for this race.)

I'm looking for a HIM to do at the end of June, as part of the training cycle.  Outside of that, everything is pretty well set.  I'm at the end of week 3 and feel pretty good, so far.

I am using a plan from Tirathlon Geek.com.

It is a 38 week plan and I started the last week of December.

There are a few killer workouts in my plan. I believe this will be my longest day


Triple Brick
20 mile ride followed by a 6 mile run
Maintain 18-20 MPH

So at the end of the day I will be at 60 miles on bike and 18 run.

7 weeks away from the race

Edited by rwsads 2010-02-19 11:32 AM

Not sure where you are located but the Muncie Endurathon in Muncie Indiana in on July 10th.

This is it's 30th year as a HIM.

In the Austin, TX, area, so a trip to Muncie is probably not in the cards.  Thanks, though!  There's a HIM in Lubbock (Buffalo Springs) that could fit, and I've heard good things about it, but I'm not sure that I want to go to Lubbock.  (Just being picky...)

Regarding your plan, I'd like to know how that works for you.  I looked at the Tri-Geek plan (and even purchased it) but opted for Be Iron Fit in the end.  It seemed to me that BIF fit into my schedule better and it was shorter, 28 weeks instead of 38. 

Good Luck!

Happy to so far the plan has been pretty good. This is my first full so when I looked at some other plans that were shorter I thought that it could only help to get a longer one.

Hey fellow IM Lou BT'ers,I need your feedback, please. My brother made a video from pictures he took of me at IM WI 2009. What you will see from the link below is what he calls "a teaser" and actually has a lot more he wants to add. In fact, he is coming to Louisville to capture the race and he's fired up now that he knows what to expect. Though he'd like to rent a helicopter for best picture/video capture, he's thinking about renting a scooter to get around. Seriously though, if you could give some feedback he (and I) would appreciate it. Go here for the link:http://www.youtube.com/watch?v=Cv3KIfd_VpEAnd if you've done IM LOU and have any advice for him as far as strategy of where to film, where to be for each leg of the race, etc. that would be awesome. This guy seriously busted his azz. He shot me from the hotel at 4:30am to 30 min after the finish (which for me was a slogging 14 hours). I can't wait to see what he'll to at Lou.Thanks,Tim from Dublin, OH

I'm currently using the BT Beginner HIM 20 week program to get me to a tough 70.3 in early May. That'll be a tough training day, as I plan to race it. The HIM should be a good fitness indicator, since it's a hilly course.

I'll follow that up with the BT Intermediate IM 20 week program (starting around week 3 or so?) and that'll take me out to IMKY.

I plan on racing a few sprints and olys leading up to IMKY, too.

Edited by tri_d00d 2010-02-21 1:17 PM

Ill be going with a coach for my first (about 90% sold on the idea). Im meeting with the potential coach this afternoon to go over basic overview information and roughly map out training/goals/etc. I still am trying to build my base, and will officially begin training in about a month.

I'm wondering if there is advice on getting a bike to IMKY. I'm in Minneapolis area and wondering about options for best, most cost-effective way to get my bike to Louisville.