Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
Total Time = 15h 21m 16s
Overall Rank = 1973/
Age Group = M35-39
Age Group Rank = 297/
Pre-race routine:

The day prior, we did the practice swim in the Ohio River. This was a big confidence booster for me. Beginning at the Race Swim Exit, I swam to the first bridge and back (approx. 1 mile round trip). Swimming upstream was a bit difficult, but it was a fast swim back with the current.

After checking bikes in, we went to church at Southeast Christian Church and then we ate at Chili's were I had my pre-race meal of Cajun Chicken Pasta. Good stuff!!!! Afterwards, we went back to the motel where I shaved, had a couple of beers (Dixie Blackened Voodoo), and then went to sleep.

Next morning woke up at 4 a.m., showered, read the bible (John 3-4), ate, and met the guys in the hotel lobby at 5 a.m.

Walked to transition to get the bike ready, etc. This is where I realized I forgot to pack my granola bars for the first 1/2 of the ride. What to do? I've heard that Ironmans never go to plan and here is where I experienced it. Decided to move forward--I will ramp up my Gel intake (I brought plenty) and I'll eat whatever is at the aid stations until I get to my Special Needs bag.

After having my oh crap moment, we walked to the swim start which was 3/4-1 mile away.
Event warmup:

The walk from Transition to the Swim Start.
  • 1h 20m 32s
  • 4224 yards
  • 01m 55s / 100 yards

CANNONBALL!!!! Heck ya. The swim was a Time Trial start, meaning that a person would jump off the ledge and the person behind you would jump off a second or two later. This would continue until everybody was in the water. I wanted to begin my Ironman race with some fun, so I did a Cannonball.

Felt pretty good on the swim. There was a ton of contact during the first part. My navigation also stunk during this part. I kept swimming wide right. Once we rounded the buoy past the island, my navigation improved and was able to cruise the swim.

****While writing this, I found out that someone died during the swim portion. I heard they had a heart attack. RIP.*****
What would you do differently?:

Focus a bit on navigation. Otherwise had a solid swim.
Transition 1
  • 10m 7s

Naturally, Ironman transitions take longer because of the different steps involved. I purposely took longer times in transition. Wanted to take this time to clear my head and prepare for the next leg of the race.

Once I was ready for the bike, I let the volunteers lube me down with sunscreen, grabbed my bike, and took off.
What would you do differently?:

  • 6h 59m 35s
  • 112 miles
  • 16.02 mile/hr

Even though I knew this was in Kentucky and had a few hills, I wasn't ready for this bike course (mentally or physically). During my training, I focused primarily on distance and didn't do much hill work. I not only paid for it, but I was extremely humbled.

The first 10-12 miles was relatively flat and I think I pushed myself to hard on this part. Then the Kentucky hills began along with some good gusts of wind. From miles 40-55 or 60, I seriously thought about quitting the race. My energy and attitude was low. A motivating factor was seeing Dina, Kim, and the Van Winkles in La Grange. I also figured out that the Aid Stations had bananas. I grabbed them every chance I could. In fact, after trying to eat my granola bars after stopping at Special Needs, I went back to eating bananas. Anyway, I focused on drinking and eating bananas. In turn, I began feeling better. The last 10 miles, I cranked it up a notch to maintain at least a 16 mph average.
What would you do differently?:

Hill training and continue working on nutrition.
Transition 2
  • 11m 56s

Walked into transition, handed off my bike, walked to my bags, and then into the changing tent. Took my time preparing for the run, got lubed up with suntan lotion, and took off for my marathon walk.
What would you do differently?:

Nothing. Took my time purposely.
  • 6h 39m 6s
  • 26.2 miles
  • 15m 14s  min/mile

Purposely walked the Marathon. I messed up my knee earlier this year in the Lincoln Marathon. I spent most of the summer in Physical Therapy and couldn't build up the mileage. So instead of risking another injury, it would be better to walk.

Kept a good walking pace and met many people along the route. At mile 11 or 12 I decided to stop taking Gels, Salt Tablets (because I dropped the ones I had), and drinking Perform. I was just sick of that stuff. I'd been drinking/eating that stuff all day long. I went to water, grapes, bananas, oranges, and chips. I also ate a Snickers bar that I packed in my Run Special Needs bag.

I just walked and walked and walked and walked. While on my second loop after the sun went down, I got sooooooo bored. People weren't talking much anymore and I just wanted to get things done. I finally began running at Mile 20 and ran for 3 miles. I was suprised at how good I felt.

Dont know why I stopped running, but I did. Kind've glad though, I began talking with a guy (don't know his name) who is one of the Track/Field coaches for Western Kentucky. Turns out he's been to Lincoln a few times. Enjoyed the nice conversation until we were a couple blocks from the finish. I told him that I was time to become an Ironman and I took off running for the finish. Once crossing the finish line, tons of emotions went through me. I wanted to cry, laugh, smile, and yell. Looking at my finish video, I didn't show any emotions except my custom signature of stopping my watch (Dina gives me so much static for this). Inside, I was screaming. It was AWESOME to hear Mike Reily call my name as being an IRONMAN.

What would you do differently?:

Naturally, I wanted to RUN the marathon. But, I'm glad God gave me the strength to accomplish this milestone and dream. It was nice talking with people. I don't get that while running or even on my bike. I get to wrapped up in the mechanics (pacing/cadence). I wouldn't of been able to enjoy the other athletes if I wasn't walking.
Post race
Warm down:

Post race massage, pizza, and a beer.

What limited your ability to perform faster:

Lack of hill training on bike and lack of mileage for the run.

Event comments:

The Volunteers were AWESOME!!! Never seen so many in my life. They all had great, positive attitudes. Outstanding.

Profile Album

Last updated: 2011-02-07 12:00 AM
01:20:32 | 4224 yards | 01m 55s / 100yards
Age Group: 223/
Overall: 1443/
Performance: Good
Course: Point to point to point in the Ohio River which including swimming around an island.
Start type: Dive Plus: Time Trial
Water temp: 85F / 29C Current:
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Below average
Rounding: Average
Time: 10:07
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:59:35 | 112 miles | 16.02 mile/hr
Age Group: 281/
Overall: 1728/
Performance: Bad
Wind: Strong
Course: Had a quick out and back then followed by a two lap loop which also went through the town of La Grange.
Road:   Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Too hard Drinks: Just right
Time: 11:56
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
06:39:06 | 26.2 miles | 15m 14s  min/mile
Age Group: 297/
Overall: 1973/
Performance: Average
Course: Two loop course beginning in downtown Louisville and then taking us by the Cardinals stadium and Churchill Downs. The course then ended up at 4th Street Live.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4