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Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
Total Time = 12h 26m 56s
Overall Rank = 480/2500
Age Group = Male 40-44
Age Group Rank = 71/303
Pre-race routine:

Woke up at 04:00 and tried to eat 2 scrambled eggs and toast. Loaded up my road bike and special needs bags and headed for transition. We stayed in a house 2-3 miles from transition. There was plenty of parking near transition for $6 for the entire day. I arrived at transition at 4:50 and there were lots of people there already. I pumped up my tires, put my bottles on my bike, started and calibrated my Garmin 500, dropped my special needs bags off and used the bathroom before going to the swim start. I rained a lot during the night so everything was wet inside my transition bags plus the ground was a little muddy.
The swim start is about .5 to .75 miles from transition. I rode my bike to the start and must have passed 3-400 people along the way. I arrived at the swim start at 5:10. There was lots of volunteers there body marking, no waiting. After body marking I started looking for the end of the line. I found it about 500 yards later. I was right behind the rowing center. My family found me about 5:30. They carried a chair, water, cliff bars, bonk bars, gels and cameras.
I sat down and tried to relax while watching people walk by trying to find the end of the line. I think the line stretched out for at least 1 mile, that is no exaggeration. My 310 started acting up 3 weeks before the race so I borrowed a 910. As I was sitting in line I realized I did not pair my HR strap to it. My wife googled it and 2 minutes later it was done.
As I sat there waiting I started doubting myself. I wondered why in the hell did I sign up for this race. I don’t want to be here, I am not ready, I did not ride the first hill, blah, blah blah. Not a good thing when you are about to start an Ironman. My wife tried to calm me down and encourage me but mentally I was not there.
FYI- There is not enough bathrooms at the swim start so use it if you can before you leave transition. The porta-lets are all near the starting dock so if you are in the back of the line you will have to walk all the way to the front to use the bathroom. If you plan to use the woods as a bathroom be careful. There were volunteers walking the edge with flashlights stopping people.
FYI 2- Bring a chair to sit in while you wait for the start. If you are alone throw it in the trash as the line moves forward.

Event warmup:

There is no place to warm up.
  • 1h 00m 37s
  • 3800 meters
  • 01m 36s / 100 meters

I loved the TT start. All Ironman’s should do this. Very little contact. I did have to slow down to get around slower swimmers a little but I will take it any day compared to a mass start. There was a little congestion on the back side of the island but once you make the turn it is wide open.
What would you do differently?:

Try to get in line a little earlier.
Transition 1
  • 07m 18s

There was plenty of room in the tent. I had a volunteer come help me immediately.He was great!! I took my time, no sense in hurrying anf forgetting something.
The ground was muddy where my bag was so i had to use my speed suit to wipe the mud off my feet prior to putting on my bike shoes. My bike shoes were soaking wet along with everything else in my bag. I put lots of Body Glide on me feet and took off.
What would you do differently?:

Put all of my stuff in large ziploc bags the night before no matter what the weather forcast is.
  • 5h 38m 11s
  • 112 miles
  • 19.87 mile/hr

This course was tough. I live in south Louisiana and was not able to ride one hill in preparation for this race. You are either going up or down the entire time. I tried to limit my power going up the hills as much as I could but sometimes there was no way to keep it in check unless you wanted to get off your bike and walk it up some of the hills. I took it easy for the first 30 miles thinking I would have plenty left for the run but I was sadly mistaken. I did not get tired on the course and felt like I rode pretty steady until I returned to transition and got off the bike. My back was so stiff I could not stand up straight. My legs did not want to move. I slowly walked my bike to transition and handed my bike to a volunteer. My average speed when I got off my bike was 20.1 but the timing matt was near transition so it added time to my split putting my average speed below 20.
What would you do differently?:

Find a place to ride some hills before doing another hilly race.
Transition 2
  • 09m 8s

Very slow. The tent was emplty so i had another great volunteer. He asked me if I was okay and if I had a routine. My run shoes were soaking wet! The only thing that was dry was my socks. Luckily I put them in a Ziploc. I usually run sockless so they were there just incase i needed them. I decided i better put them on with wet shoes. I put as much body glide as I could on my feet, put on my socks, visor and shoes.
What would you do differently?:

  • 5h 31m 42s
  • 26.2 miles
  • 12m 40s  min/mile

Worst run ever! There is a 200 yard incline about 500 yards out of transition. I decided to walk up it while my legs got used to running. I ran for the first mile but my legs were so tired I just didn’t want to run. I found my family at the 3 mile mark. They were on the side of the road near an aid station. I went over to talk to them for a minute and sat down for a few minutes. After about 5 minutes I decided I needed to get moving. I decided I would run about 4 min take a walk break and run to the next aid station. That did not last long. I started stopping 3 times, then 4 times in between then walking most of the time. I was not hurting, just tired. At the turn around point I decided I was going to start to run more. About mile 15 I felt a pain in my calf so I had to really watch it. I started feeling nauseous and nothing looked good. I was able to take one gel during the run. I tried cola to settle my stomach but that didn’t help. I could not imagine drinking chicken broth but decided to give it a try and that seemed to work. I kept the same routine at all aid stations, water, a sip of perform, a sip of chicken broth, water, then ice. I held the ice in both hands chewing on some between stations until the end of the race. The finish line is amazing here. A volunteer met me and walked me through getting my finisher shirt, water and chocolate milk.
What would you do differently?:

Maybe get a lager run base.
Post race
Warm down:

Tried to find my family. I sat down and borrowed a cell phone to tell them where i was at.

What limited your ability to perform faster:

The bike course. My average power was about the same as all of my training rides. I think the hills really got to me without realizing it. I took it easy for the first 30 milles think i was setting myself up for a good run.
Train on hills before coming to a race with hills.
The heat was not a limiting factor. I train in south Louisiana and i found it hotter at home than in Louisville.

Event comments:

All of the volunteers were amazing. Probably the best at any race i have done. The people in the city of Louisville are very polite and friendly. If i were to come back i would stay at the Galt or Hyatt down town.

Last updated: 2014-08-26 12:00 AM
01:00:37 | 3800 meters | 01m 36s / 100meters
Age Group: 41/303
Overall: 209/2500
Performance: Good
Suit: TYR Torque Lite
Course: Out and back aroud the Island
Start type: Dive Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 07:18
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
05:38:11 | 112 miles | 19.87 mile/hr
Age Group: 41/303
Overall: 204/2500
Performance: Below average
Wind: Some
Course: 2 loop with an out and back
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 09:08
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:31:42 | 26.2 miles | 12m 40s  min/mile
Age Group: 71/303
Overall: 480/2500
Performance: Bad
Course: 2 loop out and back
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2014-08-26 9:56 AM

Subject: Ironman Louisville

2014-08-26 12:39 PM
in reply to: #5043709

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St. Joseph, MI
Subject: RE: Ironman Louisville
Good job!! It was a hot one.

I realize this is a typo:

What would you do differently?:

Maybe get a lager run base

But I like the idea of using a lager for a training base!
2014-08-26 2:26 PM
in reply to: jgs733

User image

Bartlett, TN
Gold member
Subject: RE: Ironman Louisville
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