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Ironman Louisville - Triathlon

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Louisville, Kentucky
United States
World Triathlon Corporation
73F / 23C
Total Time = 15h 52m 38s
Overall Rank = 2403/3200
Age Group = 50-54
Age Group Rank = 253/308
Pre-race routine:

Up at 3:50. Shower, coffee and a Cliff bar (nuts and seeds worst Cliff Bar ever made. I felt like I was eating off a bird Feeder). Checked my bike put my water bottles on it and walked to Swim Start. I was at the swim start by 4:45. Laid down on my wet suit and took a nap. Ate another Cliff Bar (Raisin and Walnut, much better) Drank a bottle of water and G2. Ate a Luna Bar (Apple Pie) and a GU
Event warmup:

The walk to the Swim Start
  • 1h 44m 23s
  • 3800 meters
  • 02m 45s / 100 meters

I really enjoyed my swim. It was relaxing and pleasant. It was a little hectic at the turn and again at the end. People started getting buggy when the red finish buoy was in sight.
What would you do differently?:

Not fret so much about the swim before hand.
Transition 1
  • 14m 20s

The first transition went well. The strippers went fast. Volunteers great. There is no shame in the changing tent. I worn my tri-shorts on the swim, body glide on the tender parts, just shirt, HR monitor, shoes, helmet and glasses. I ate a Luna Bar (apple pie, still tasted great), gu and bottle of water, and off.
What would you do differently?:

Nor waste time sitting down to eat.
  • 7h 33m 40s
  • 112 miles
  • 14.81 mile/hr

I did not understand what rolling hills meant and I did not know how to ride them until the last 1/3 of the ride. I was really happy with my nutrition and fluid intake. I'm happy with the self control I showed on the bike. I did not cave to the desire to go out hard from T1. I stayed in the saddle on all but 1 hill. The guy with the Tattoos from the swim was a jerk on the bike. He cut people off on the hills and nearly hit a lady he was passing too close and gave no warning.
What would you do differently?:

Practice more on hills. We have nothing to compare to around here. The hills were humbling. I did not know how to use the appropriate gears on the hills and that hurt me.
Transition 2
  • 13m 15s

Transition went well. The Luna bar no longer tasted good and did not go down so well. I forced myself to eat another GU. My next GU is going to be too soon
What would you do differently?:

Not lollygag so much.
  • 6h 07m
  • 26.2 miles
  • 14m 01s  min/mile

I started run/walk on the 4 and 9, until about 11 miles then I started to fall apart. The bike killed me. The run 1 block from the finish was crushing. The I started run/ walk block to block. Then I found a friend and we walked several miles together, it was a pleasant evening stroll. The jerk with the tattoos blew past me at 2 miles like he was an Ethiopian marathoner. By mile 3 I passed him he was walking. I saw him again after the turn, he was doubled over. I passed him again on lap 2 he was sitting roadside still on lap one.
What would you do differently?:

Do more hills on the bike
Post race
Warm down:

space blanket and finding my wife was all I needed.

What limited your ability to perform faster:

I was not prepared for the hills. Rolling hills in Michigan are nothing like rolling hills in Kentucky. The people I met from Colorado thought the bike course was flat.

Event comments:

I loved this race. I would do it again (with a lot more hill training, I just didn't understand what rolling hills meant, my bad). I was happy with my performance. My fluid and food intake were spot on, I am very happy with both. Ironman puts on a great race and the volunteers were the best.

Last updated: 2016-10-11 12:00 AM
01:44:23 | 3800 meters | 02m 45s / 100meters
Age Group: 269/308
Overall: 2550/3200
Performance: Good
Suit: Xterra Vortex sleeveless
Course: 1/3 Upstream rest down in the Ohio. Very little current. The first third was veery relaxing, calm and pleasant. It was a little hectic ant the turn. I had a jerk with an easily identified tattoo run me over and push me (more on him later, karma is a B)
Start type: Dive Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 14:20
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
07:33:40 | 112 miles | 14.81 mile/hr
Age Group: 261/308
Overall: 2433/3200
Performance: Below average
Wind: Little
Course: rolling hills, curves 5500 feet of climbing
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Below average Hills: Bad
Race pace: Comfortable Drinks: Just right
Time: 13:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
06:07:00 | 26.2 miles | 14m 01s  min/mile
Age Group: 253/308
Overall: 2403/3200
Performance: Below average
Darn Timex. I checked the time and it paused. I lost my data.
Course: Flat 2 loops out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2016-10-11 9:38 PM

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Subject: Ironman Louisville

2016-10-12 5:32 AM
in reply to: #5201589

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Eugene, Oregon
Subject: RE: Ironman Louisville
Congrats on a successful day! Was this your first IM? (Sorry--I don't always keep up on the threads as much as I should.) I'm impressed with your ability to both get down that much nutrition before the race (I would be gagging on Clif bars of any flavor, and wouldn't even attempt Nuts and Seeds) and to take a nap. Thought I was the epitome of pre-race coolness with my coffee and paper routine at Worlds (exactly that--a routine for the sake of trying to calm myself down--what I do before any morning workout) but napping--that takes true cool!

I hear you about karma!. I have always had it out for an age-group competitor who well and truly pissed me off by casting dismissive glances at scrawny me and the petite Singaporean I was lined up next to, as we stood at the start of my first Oly, asking us if we could "handle" the swim. (Conditions were quite rough that day.) We assured her we could; she turned out to be a pretty strong swimmer and ended up swimming parallel to me and scratching me periodically for the rest of the swim leg, so that I exited the water bleeding. Maybe not deliberate, but surely one could draft behind instead of alongside in a way that the current always throws one against a competitor?! I caught her on the run and have had it out for her ever since. Grrr.... She is a bigger lady, and I am always tempted to ask her if she thinks she can "handle" the run. BTW the Singaporean at the time was a former junior national champion in the 1500m!
2016-10-12 7:30 AM
in reply to: #5201589

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Simsbury, Connecticut
Subject: RE: Ironman Louisville

There's nothing better then a well executed plan! Way to stick to your plan and not go out too fast on the bike (so easy to do) and remembering to force down that nutrition even when you don't want to!!

You are an IRONMAN!

I keep hearing great things about's making me put this on my US list!
2016-10-12 10:15 AM
in reply to: mtnbikerchk

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Southampton, Ontario
Subject: RE: Ironman Louisville
sounds like a great race and good that you kept your cool after your run in with the tattoo man.
2016-10-12 10:20 AM
in reply to: #5201589

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Raleigh, NC area
Subject: RE: Ironman Louisville
2016-10-12 10:41 AM
in reply to: #5201589

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Falls Church, Virginia
Subject: RE: Ironman Louisville
The visual of you eating the Nuts & Seeds like a bird...just too much. I've heard people describe IMLOU as hilly and others call is okay, so it really must be all about what you're used to. Way to tackle it as best you could. Sounds like you may want to do the course again someday to get some revenge on those hills?

2016-10-12 11:19 AM
in reply to: Atlantia

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Subject: RE: Ironman Louisville

Good job!

I'm sure it's hilly compared to Ohio as well.

2016-10-12 1:53 PM
in reply to: #5201589

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Rio Rancho, NM
Subject: RE: Ironman Louisville

Great job holding it together for a great finish.

"The people I met from Colorado thought the bike course was flat"   That comment might just put this one on my consideration list...

2016-10-12 5:54 PM
in reply to: rrrunner

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Subject: RE: Ironman Louisville

Congratulations! Great work! It sounds like your self control on the bike REALLY paid off. 

So, did you ultimately beat the jerk with the tats?

2016-10-13 7:48 AM
in reply to: Asalzwed

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Tyrone, Georgia
Subject: RE: Ironman Louisville
Congratulations on your success! Looks like you executed your plan great.
2016-10-13 8:44 AM
in reply to: #5201589

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Englewood, Florida
Subject: RE: Ironman Louisville

Nicely done, Jim. Congratulations on a reace well executed!


2016-10-13 9:51 AM
in reply to: #5201589

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Subject: RE: Ironman Louisville

Congratulations, Jim, what a great race!  I can't believe you were able to nap before the swim, LOL!  You must have nerves of steel. I'd be too much of a nervous wreck! Kudos on being smart on the bike and the run.  Jerky Tattoo Guy, well, he should've taken some lessons from you!  It was so fun following your progress on FB and seeing the smile on your face.

The best line of all: "space blanket and finding my wife was all I needed".  So sweet, so humble.  Again, nice work, IRONMAN!

2016-10-13 1:06 PM
in reply to: melbo55

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Subject: RE: Ironman Louisville
Congratulations Jim. Sounds like a long but fun and successful day!
2016-10-13 3:31 PM
in reply to: TXTriRook

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Subject: RE: Ironman Louisville

Congratulations Ironman - glad to read about your fantastic day. 

you're selling me on IMLOU - sounds so much better than the old heatfest in August. 

2016-10-16 9:35 PM
in reply to: juniperjen

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Overland Park, KS
Subject: RE: Ironman Louisville
Nice work out there. Looking forward to reading a RR from Tattoo guy LOL! Being from Kansas I routinely sought out hills on my bike rides. They're there in your neck of the woods I'm sure, you just have to find them then repeat! Great race report, a fun read!
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