ironman louisville

8/14/2019 Ironman Louisville

1/6

Ironman Louisville August 30th, 2009 Louisville, KY USA

Race Totals: 10:00:02Swim: 1:08:58

Bike: 5:03:41 (22.13 mph avg)Run: 3:38:57 (8:21 per mile avg)13th 30-34 AG 72nd OAll

Complete race results postedhere.

The heat and humidity that everyone had planned for this race just did not happen. We struck the lotteryand instead of the 95+ degrees we expected, the race started off in the low 60s and ended in the mid 70swith not a cloud in the sky. Being that this was my first Ironman distance race, it added to my confidence

level going into the weekend. Louisville is a great venue for a race like this. The water in Ohio River wasactually pretty clean, the bike course is challenging yet rather smooth, and the run course is set rightthrough downtown Louisville. The finish at 4th Street Live is amazing.

Pre-Race Breakfast:My usual pre race nutrition for any race of any distance has always been the same.

4:00am: 20 oz Coca-cola and a Powerbar Performance Bar

5:30am: I start sipping on a 24oz mix of 2 scoops ofGatorade Endurance and 2 scoops of

CarboPro until the start of the race.

Swim (3.8km / 2.4mi):The swim at Louisville is a time trial start. This is very unique in that depending on where you line up tostart, you may never reach the front of the pack since it can take almost an hour after the start to actuallyget into the water. I spent a lot of time in swim on sighting other swimmers and maneuvering my way

around them which played into my overall split but in general the swim went well.

Swim Total: 1:08:58
http://ironman.com/events/ironman/louisville/?show=tracker&rid=255&year=2009http://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://ironman.com/events/ironman/louisville/?show=tracker&rid=255&year=2009


2/6

The transition for this race was huge and there was a short run to the transition area from the swim exit.With over 3000 competitors registered it took quite a while to get into the bag area and then find my bag

and head into the change tent. In my bag I had 2 flasks ofEFS Liquishotand an empty M&Ms containerfilled with SaltStick Capsules.

T1 Time: 3:15

T1 Nutrition: Half of a cup ofGatorade Endurance

Bike (180km / 112mi):On my bike I had setup 2 premixed 24oz bottles of 2 scoops Gatorade Enduranceand 2 Scoops CarboPro

as well as 2 packets ofAccelerade Accelgel. I like to have 1 packet of the Accelgel right after the longswim for the small amount of protein to help settle my stomach on the long ride and one towards the end of

the ride. I had drank my first bottle by around mile 10 of the bike. I dont know if it was the nutrition orsomething in the river but I had a serious burning sensation in my throat and I broke out into a very hard

coughing spell that almost forced me to abandon the race. I had a lot of trouble breathing and both bottlesof the nutrition I had on my bike seemed to make my throat burn even worse. I was riding very slow andstarted getting passed by all the people I had passed up to this point. I didnt have any water and the nextaid station was a ways down the road. I saw another competitor with water and I rode up to him and asked

if I could have some of his water. He gave me his extra water bottle and I was able to drink water and get

rid of the cough over the next half hour. At the next aid station I decided not to risk getting the cough againso I dumped both of my bottles for a fresh bottle of water and a bottle of Gatorade Endurance. I trieddrinking theGatorade Endurancebottle again and my throat was still a little sore so I switched to just

drinking water and eating EFS Liquishotfor the next hour. Once I was able to get my nutrition undercontrol I was able to get back into my rhythm on the bike and enjoy the rolling hills of Kentucky. I wasalternating between water and Gatorade Endurancefor theremainder of the ride. I also took in about 3SaltStick Capsulesover the duration of the ride. I didnt need as many as the heat was not as bad.

Bike Nutrition:

24oz of 2 scoops Gatorade Enduranceand 2 scoops CarboPro

2.5 bottles of on courseGatorade Endurance

2 bottles of water (I dont know the oz in them)

2 packets ofAccelerade Accelgel

1.5 flasks ofEFS Liquishot

3 SaltStick Capsules
http://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/688.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/688.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/688.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/688.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.html


3/6

Bike Total: 5:03:41 (22.13mph)

T2: 5:11

Run (42.2km / 26.2mi):Going into this race I had never ran a marathon or ran over 20 miles at one time. I had only run 20 miles 4times in my life. I was a little nervous about the pacing that I should keep on the run. I tried to start outslow but when I hit the lap button my Suunto I had ran the first mile in 7:03. The next 2 miles were out the

2nd Street bridge and back and into town. I hit the lap button at mile 3 and had run those 2 miles in 13:02.This is where I started consciously telling myself to slow down. Although I didnt really notice the pace Iwas carrying because my bike split had carried me into a class of runners that was beyond me so I wastrying to keep up with them instead of running my own race. By mile 4 I had started to slow down to an

7:45-8 minute pace which I was able to keep for most of the run until around mile 23, when I went into thehigh 8s. I think the real race began for me around mile 16 on the run. The second lap was actually shorter

than the first lap but seemed to last forever. I went through quite an emotional and physical rollercoasterfrom that point to the end of the race. Each mile was different both good and bad. I have always heard the

stories of where an Ironman can take you but until you experience it first hand you really cant grasp whatthey mean. I kept hearing the comments made on the Kona videos I have watched about how muchsuffering there is and now I was really feeling it. I just made sure I never stopped and I was able to getthrough it.

I started the run with a 22oz bottle of 2 scoops Gatorade Enduranceand 2 scoopsCarboProbut it had

gotten warm over night and into the day so I just tossed it and drank what was on course. I was drinking amixture of Coca Cola, Water, or Gatorade Endurancethroughout the course of the run. I would say the
http://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/157.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.html


4/6

majority was the Coca Cola or Water and EFS Liquishot. I would start through an aid station grabbing asponge to soak my head, drink a cup of coke in the middle, and a cup of water on the way out. I had a

couple of cups ofGatorade Enduranceat the stations that didnt have Coke at the time I was goingthrough. I had a half cup of water at every aid station. I still had half of a flask left ofEFS Liquishotfrom

the bike and another flask in my special needs bag that I grabbed at mile 13 and I was taking that in aboutevery 6 miles with just water. Additional I took in 1 SaltStick Capsulesabout every 4 miles.

Run Nutrition (very rough estimate):

20 X half cup of Coca Cola

25 X half cup of Water

1 Flask EFS Liquishot

6 X SaltStick Capsules
http://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/997.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/685.htmlhttp://www.personalbestnutrition.com/cgi-bin/pbn/360.html


5/6

Run Time: 3:38:57 (8:21 per mile)

Finish Time: 10:00:02 13th Male 30-34

The finish line was an amazing experience. Coming down the finish I was really soaking up the crowd. I

worked my butt off for this finish and I was not going to sprint for time. I took my time high fiveing

spectators on both sides of the chute and even did the Jon Blais roll at the finish. 2 years ago that day Iwas 30lbs heavier doing my first sprint triathlon on a whim. I could barely swim and hated running and now

I was finishing the Ironman. Sure I probably could have gone sub 10 hours if I hadnt done the show but I

have no clue what my finish time was from that sprint I did 2 years ago and will never forget what my first

Ironman finish to the exact second for the rest of my life.

A big thanks to my incredibly supportive wife who chased me down and was at every single spectator

position from Louisville to La Grange with her sign and cowbell. Also big thanks to Brian at Personal Best
http://personalbestnutrtion.com/http://personalbestnutrtion.com/


6/6

Nutrition for answering all my nutritional questions and getting me the best products available lightning

fast!!! Also thanks to Jaggad apparel and Blue Seventy.

See you at Ironman Florida in November!!!
http://personalbestnutrtion.com/http://personalbestnutrtion.com/

ironman louisville

Documents