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Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
Total Time = 14h 19m 14s
Overall Rank = 1133/1975
Age Group = 25-29
Age Group Rank = 112/166
Pre-race routine:

Up at 0400 ate breakfast and took a shower. Got my stuff and went down stairs to meet up with Mike at 0500. Got to transition, pumped up the tires, put food on the bike. I left for the swim start about 0540, by the time I got there the start line it was so loooonnnnng. Got in line around 0610 and talked to the four guys next to me.
Event warmup:

  • 1h 14m 50s
  • 4224 yards
  • 01m 46s / 100 yards

Had a very good swim. My estimated time was around 1:20, so I was very pleased with a 1:14. Did a cannonball into the water and took off. It was very calm swim start, I've been bumped more in sprint races. My goggles started fogging up once I pasted the island and sighting was getting difficult so I had to stop and wipe the insides. That was the only bump in the swim. Rounded the orange bouy by myself and the rest was breath, stroke, breath, stroke, breath/sight, stroke......
What would you do differently?:

Transition 1
  • 04m 44s

This transition was quicker than I expected. Ran from the swim exit to the changing tent. I grabbed my bag before a volunteer, saw the family and headed into the tent. Once in the tent all I had to do was put on my bike jersey and sunscreen. Forgot to put my HR monitor in the T1 bag, and had to put it on at the bike.
What would you do differently?:

Put HR monitor in T1 bag.
  • 7h 00m 1s
  • 112 miles
  • 16.00 mile/hr

This was going to be the most difficult part of the race for me. In training the most I climbed in a 112 mile ride was around 3000 ft, Louisville My goal was to bike around 6:50 and keep average HR under 140 bpm. I rode steady keeping my heart rate closer to 130 bpm than 140 bpm until I hit the out and back leg my max HR happened on this stretch and It was 159 bpm. This stretch of the race was dangerous, I hit 47 mph going into the canyon?? and was being passed every cople of seconds, as I hit the bottom and made the turn you could see a female rider in the ditch, not good. On the climb back out of the canyon/valley I sat up and stayed in the saddle and focused on my breathing. Now to the loop, I stopped both loops just pass special needs to use the porta potty and reapply sunscreen. This side of the loop also had a bit of a headwind. So I stayed aero and just rode. Just before you make the turn onto the east sided of the loop there is a downhill section where I hit 38 mph and had a cross wind. This is the first time I've every felt wind grab my H3 wheel and it was scary as hell. Overall, I felt I rode within myself and I didn't end up in the ambulance or on the side of the road like ALOT of people.
What would you do differently?:

Not ride in an aero helmet and not ride on my flat land wheels(Disc and H3).
Transition 2
  • 10m 38s

Slow transition. The tent was empty when I came through, found a chair. Had to wipe the mud off my feet before I put my shoes and socks on, reapply sunscreen, hit the porta potty and out.
What would you do differently?:

  • 5h 49m 1s
  • 26.2 miles
  • 13m 19s  min/mile

The run/walk was fun. My goal was to keep it under 0:15/mile and this would get me home in 14:XX. I got to talk and cut up with several BTer's and random strangers. My feet started hurting at mile 10 and I switch socks at special needs(good idea). Paced myself well and saved up for the home stretch. Hit the carpet, all I could see was bright lights, and it was so loud I didn't hear my name.
What would you do differently?:

Post race
Warm down:

Got my medal, bag and picture. Volunteer asked if I needed anything and I replied unless you have a cheese burger in you shirt I'm good.( or something like that) Walked back to the Galt house with my dad shower ate half a hamburger and out

What limited your ability to perform faster:

My Base. This is really my first organized year of training. I 06 I did two races, 07 I didn't race at all and 08 4 races. I plan on doing Louisville again in 2010, but I feel I could benefit from a few years of training and more racing.

Event comments:

This was a very good race. I plan on doing it again in 2010. If you want an experience do an M-Dot race.

Last updated: 2008-01-23 12:00 AM
01:14:50 | 4224 yards | 01m 46s / 100yards
Age Group: 51/166
Overall: 454/1975
Performance: Good
Course: Time Trial start in the Ohio River.
Start type: Dive Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 04:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
07:00:01 | 112 miles | 16.00 mile/hr
Age Group: 108/166
Overall: 1154/1975
Performance: Good
1st SEG 22.5 mi (1:20:33) 16.76 mph 2nd SEG 21.4 mi (1:28:56) 14.44 mph 3rd SEG 30.5 mi (1:59:29) 15.32 mph 4th SEG 37 mi (2:11:03) 16.94 mph AV HR 139 bpm Averag
Wind: Some with gusts
Course: Rolling Hills with a few hard climbs.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 10:38
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
05:49:01 | 26.2 miles | 13m 19s  min/mile
Age Group: 112/166
Overall: 1133/1975
Performance: Good
1st SEG 4 mi. (45:34) 11:23/mile 2nd SEG 4.3 mi. (48:55) 11:22/mile 3rd SEG 4.15 mi. (56:45) 13:40/mile 4th SEG 3.5 mi. (54:54) 15:41/mile 5th SEG 4.3 mi. (58:45) 13:39/mile 6th SEG 4.15 mi. (1:01:35) 14:50/mile
Course: Flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2008-09-02 3:21 PM

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Huntsville, AL
Subject: Ironman Louisville

2008-09-02 4:18 PM
in reply to: #1644222

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Canton, Michigan
Subject: RE: Ironman Louisville
What a great way to start a race "Cannonball"!!!! I might pay some $$$ to see video. BT will have to edit the swim start on reports to include this for future cannonballs.

Good job on what sounded like a tough day.

Edited by rottieguy 2008-09-02 4:19 PM
2008-09-02 4:23 PM
in reply to: #1644222

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St. Louis
Subject: RE: Ironman Louisville

Terrific job, Ironman!!


2008-09-02 4:24 PM
in reply to: #1644222

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Subject: RE: Ironman Louisville
2008-09-02 6:31 PM
in reply to: #1644222

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St. Louis
Subject: RE: Ironman Louisville

I really wanted a cheeseburger after the finish as well.

2008-09-02 7:45 PM
in reply to: #1644222

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Long Island
Subject: RE: Ironman Louisville
Great Job Buddy. You're an Ironman! Sounds like a great race. Wish I could have been there, not to race, just cheer you on! Way to go.

2008-09-02 8:18 PM
in reply to: #1644222

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Gulf Shores, AL
Subject: RE: Ironman Louisville
Great job Ironman!
2008-09-02 10:16 PM
in reply to: #1644222

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Subject: RE: Ironman Louisville

Good job Mark! 

I'm looking forward to a few century rides with you next season!



2008-09-02 10:26 PM
in reply to: #1644222

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Subject: RE: Ironman Louisville
Congrats, Ironman!!!
2008-09-03 5:32 PM
in reply to: #1644222

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Fort Collins, CO
Subject: RE: Ironman Louisville
Hey that sounds like a great race for someone who just recently got into triathlon.  Look out in 2010 I'm sure you will blow your time away. Congrats!
2008-09-04 8:47 PM
in reply to: #1644222

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Extreme Veteran
Pekin, IL
Subject: RE: Ironman Louisville
Congrats!! and nicely done.

2008-09-05 11:55 PM
in reply to: #1644222

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Subject: RE: Ironman Louisville
Congrats IRONMAN!!!

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