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Ironman Louisville - TriathlonFull Ironman


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Louisville, Kentucky
United States
World Triathlon Corporation
82F / 28C
Sunny
Total Time = 12h 51m 53s
Overall Rank = 1008/2294
Age Group = 18-24
Age Group Rank = 49/98
Pre-race routine:

Woke up at 3:45 to get in the shower, stretch and start drinking some water and G2. For breakfast I sipped an Ensure, had PB & Honey Bagel, cliff bar. I took a gel in the morning, 45 mins and 15 mins before the start of swim. Also was sipping on water while waiting in line.
Event warmup:

Sipped on Water and stretched. Made sure to talk to other athletes (remembering to enjoy the day)
Swim
  • 1h 09m 55s
  • 4224 yards
  • 01m 26s / 100 yards
Comments:

Swim was GREAT. Felt comfortable, smooth and maintained form. Focused on keeping HR calm by being able to comfortably breathe. Hopped out of the water, NO DIZZYNESS, and felt fresh as a cucumber (Coach T)
What would you do differently?:

Nothing.
Transition 1
  • 10m 36s
Comments:

LONG T1. I made sure to change into bibs and jersey and that I had everything I needed. Being first IM I wanted to enjoy it. Next time I will be in a race suit and not change which will save alot of time.
Bike
  • 6h 14m 26s
  • 112 miles
  • 17.95 mile/hr
Comments:

I paced myself great for this ride. I attacked the hills in the correct gears and was constantly evaluating how I felt but definitely made sure to keep it VERY EASY down river road getting HR low and getting fluids and nutrition in me. Got into a comfortable pace down 42 and through the out and back and through the 1st loop of LaGrange. After that first loop I began to pick up the effort but staying in Z2. Once I finished that 2nd loop and started my way back on 42, I started to get excited about running bc my legs still felt really good! Once I started seeing downtown and reached the 2 lane River Rd I couldn't believe the bike was over with.

What would you do differently?:

Nothing really. Pace avg was 18 and was shooting for 18.5-18 so I was pleased.
Transition 2
  • 11m 32s
Comments:

Took a long time but wanted to make sure I had everything and was comfortable.
What would you do differently?:

Hard to have a quick transition when fully changing.
Run
  • 5h 05m 24s
  • 26.2 miles
  • 11m 40s  min/mile
Comments:

I focused on staying in Z1 for first lap and taking in a bit of nutrition every aid. Goal was to run whole thing but walk through aid stations. Making sure to take water, sponges and couple grapes, pretzels or something. Nothing too much. Made sure to take 2 salt tabs as well. Legs were feeling great, HR was staying consistent and stomach felt good. Made the first lap and goal was to pick it up at the turnaround at mile 17-18ish. Made it to that point and thats when stomach started to really act up and eventually shut down. After this point, the battle began and had walk-run shuffle. Once I was 1.75 miles out I sucked it up and ran to the finish.

You can't explain the emotions of that finish. But looking back at the accomplishments, the training, the sacrafices and etc. Completing an Ironman when I signed up Oct 15 and never had completed a triathlon and didn't own a tri bike till February I was very pleased.
What would you do differently?:

have water tight salt tab container. train with grapes, pretzels and etc.
Post race
Warm down:

walked back to hotel to take shower and get food with friends. They had to go back earlier than though so went back to hotel room and at this point My STOMACH BEGAN TO HURT. I couldn't hold down anything, LEGS STARTED TO HURT. Once I got some sleep, I was great. Funny thing was that we got McDonalds once we made our way back for lunch and that was the best meal. Nothing could have tasted better.

What limited your ability to perform faster:

stomach acting up. Could have trained more on the bike.

Event comments:

Great race, THE BEST FINISH.




Last updated: 2010-10-18 12:00 AM
Swimming
01:09:55 | 4224 yards | 01m 26s / 100yards
Age Group: 45/98
Overall: 627/2294
Performance: Good
Suit: BlueSeventy Speed Suit
Course:
Start type: Dive Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 10:36
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:14:26 | 112 miles | 17.95 mile/hr
Age Group: 47/98
Overall: 909/2294
Performance: Average
Wind:
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 11:32
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal
Running
05:05:24 | 26.2 miles | 11m 40s  min/mile
Age Group: 49/98
Overall: 1008/2294
Performance: Below average
Course:
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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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2011-09-18 6:53 PM

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Subject: Ironman Louisville


2011-09-19 4:21 PM
in reply to: #3691354

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Elite
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Subject: RE: Ironman Louisville
Congrats!! Thanks for the report.
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