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Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
96F / 36C
Sunny
Total Time = 11h 54m 1s
Overall Rank = 360/2157
Age Group = 45-49
Age Group Rank = 23/195
Pre-race routine:

Got up 3:00AM, hot bath, coffee, ate couple granola bars, 1 ensure, took care of business
Event warmup:

no warmup
Swim
  • 1h 16m 26s
  • 3862 meters
  • 01m 59s / 100 meters
Comments:

Pretty good swim for me except calf cramps which later bit me on the run. The water was very very warm.
What would you do differently?:

Should have taken in more salt pre event
Transition 1
  • 06m 41s
Comments:

Full change of clothing, wore bike shorts for the swim under speedsuit(had to change because I got burrs in my shorts doing my business in a field before the swim - ouch). Thank goodness I had a second pair of shorts in my bag. Who would've thought. (A lot of things went right)
What would you do differently?:

Not sat down in a burr patch waiting for the swim start!
Bike
  • 5h 29m 50s
  • 112 miles
  • 20.37 mile/hr
Comments:

Very easy ride - very conservative, actually 15 Watts lower than target Watts (64% FTP), but knew my run was suspect due to hamstring tendonitis at the attchment point so I biked to my run ability.
What would you do differently?:

Nothing
Transition 2
  • 08m 44s
Comments:

Changed out to run gear.
What would you do differently?:

Nothing - perhaps go a little quicker
Run
  • 4h 52m 20s
  • 26.2 miles
  • 11m 10s  min/mile
Comments:

Ran first 13. Calfs were cramping pretty early on, tried slowing but by mile 13 had to walk. Finally after about four miles of walking I woke up and by process of elimination realized it was my electrolytes. I thought I would get enough through the Powerade Ironman Performance would get me enough. After walking forever I was able to put a run together for the last few miles.
What would you do differently?:

More systematic use of electrolytes! The rest I did the best I could. Pretty bad for a sub 3 hr marathoner, but then again this is not the same animal
Post race
Warm down:

Walked around a lot

What limited your ability to perform faster:

Lack of ability to train the run properly due to "ischeal tuberosity - hammstring tendinitis at the attachment points.

Should have consumed more salt

Event comments:

My first IM so will always be a good memory and rank high on my list




Last updated: 2009-10-31 12:00 AM
Swimming
01:16:26 | 3862 meters | 01m 59s / 100meters
Age Group: 73/195
Overall: 854/2157
Performance: Good
Suit: Speed
Course: Up river 1/3, then down river 2/3rds
Start type: Deep Water Plus: Time Trial
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 06:41
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
05:29:50 | 112 miles | 20.37 mile/hr
Age Group: 12/195
Overall: 169/2157
Performance:
Wind: Little
Course: Nice rolling, good roads.
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 08:44
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
04:52:20 | 26.2 miles | 11m 10s  min/mile
Age Group: 46/195
Overall: 622/2157
Performance: Bad
Course: Flat downtown Louisville - not much shade
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2010-09-02 7:49 PM

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Fishers, IN
Subject: Ironman Louisville


2010-09-03 7:37 AM
in reply to: #3079711

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Expert
668
5001002525
Lancaster, PA
Subject: RE: Ironman Louisville
Congratulations - you had a great show at your first Ironman- awesome time!
2010-09-03 8:28 AM
in reply to: #3079711

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Expert
1146
100010025
Johns Creek, Georgia
Subject: RE: Ironman Louisville
Impressive time man!  Wow!  Solid bike!  Hope to meet you next time!
2010-09-03 11:58 AM
in reply to: #3080113

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Fishers, IN
Subject: RE: Ironman Louisville
Thanks much, a big goal accomplished.  I struggled on the run but smiled and joked the whole way.  It hurt but was fun.
2010-09-04 7:39 PM
in reply to: #3079711

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Master
1222
1000100100
Lafayette, IN
Subject: RE: Ironman Louisville
Hey very nice job on your IM!  Way to go and hang in there with the weather!  I bet your electrolytes would have been OK had you not raced in an inferno!Smile
2010-09-04 7:44 PM
in reply to: #3079711

Subject: ...
This user's post has been ignored.


2010-09-04 9:22 PM
in reply to: #3079711

Veteran
309
100100100
Columbus, IN
Subject: RE: Ironman Louisville
WOW!!!  Great time!!  Way to go!!
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