I am an Ironman! (Swim and Bike Report)

It is all done.  15 hours and 34 minutes and 56 seconds later I am done.  The breakdown:

1.) Swim 1:38:07
2.) Bike   7:14:52
3.) Run    6:11:42

The swim:
The time trial start made for a relatively smooth beginning.  Racers entered in groups of 4-5 every couple of seconds.  The swim was a point to point (entry and exit in different locations).  The start and the finish were about a mile apart.  After the start we swam about 800 meters in one direction and then turned and headed back the opposite direction for about a mile and a half.  The shape of the swim was like a long elongated oval.

For the most part the swim went well.  I got a few cramps in my legs but nothing serious.  I did tire a bit near the end.  I realized that my hips were dropping making it difficult to keep a good pace.  I got through it and headed into transition.

I was hoping for at least an efficient transition.  Unfortunately when you forget a couple of things and have to return to get them efficiency goes out the window.  i got to the changing tent and saw a large mass of people.  Since I was not planning to change I found my Transition bag and proceeded to one of the chairs outside the the change tent.  I got my socks on and my compression gear and helmet, sun glasses etc..  Away I went to get my bike.  Half way to the bike I realized that I forgot my chamois butter (basically a cream to prevent chaffing on the bike).  So I headed back to the transition area to get my bag.  Fortunately the volunteer still had my bag,  I retrieved the bag and lube up a area prone to chaffing ( I will not mention the actual area in this public forum).  I gave my bag back to the wonderful volunteer and proceeded to my bike.  I got my bike off the rack and was about to turn and make my way to the bike chute.  Then I  realized that I had forgotten my run number.  So I turned around, reracked my bike, headed back through the changing tent to the volunteer who took my bag the last time.  Unfortunately he had already disposed of my bag into the common pile (others were going to organize them for the post race retrieval.  Luckily I could see my bag on the top of the pile.  I had written my number on the bag with a sharpie.

I retrieved my run belt and clipped it around my waist.  Now again back through the changing tent (even at this early point in the race it was quite ripe).  I decided to get a second dose of sun screen.  Back to the bike rack, unrack the the bike,  head to the bike out chute, then cross the mount line, mount the bike and away I go.  Finally!!!  Only  an 18 minute transition.

Let me tell you Louisville a great bike route!  95% of the roads were good quality smooth surfaces.  The only area of concern was a railroad track that was about 5 miles from the start.  Not that the course was without its challenges.  It was 112 miles (challenge enough).  The first part of the bike leg was nice and smooth and flat.  Then the hills began.  It started with a steady climb into Oldham County.  After the steady climb and a few rollers there was a ten mile out and back on State hwy 1694.  This was a descent into the abyss and then a long climb out.  Then the turn around and then back into the abyss and the climb out and back to the main route.

After a short ride back on rt 42 the loop began.  This was a 30 mile loop that we did twice. This went through the town of La Grange.  What a great show the town of La Grange put on!  They basically closed down the center of town and created an excellent viewing area.  Buses ran from downtown Louisville to La grange to carry spectators.  It was great rolling through this and hearing all the cheering.  I completed the loop in 2 hours (almost to the minute). 

When I drove the course I took note of the long finishing stretch.  This was the part of the course that consisted of the back side of the loop and the first part of the course.  This was about a 40 mile stretch of nice rolling roads on rt 42 and Riverside Dr leading back into transition.



This over simplified diagram shows the long finish.  The loop had a fair number of turns so this kept your mind from wandering.  Having driven the course I was mentally prepared for the long finishing stretch.  My concern was that my mind would not have enough to think about during this stretch.  If it did not have enough constructive things to ponder it would start making things up.  So I had more of a mental plan for this part of the route.

• Inventory;  especially use the first part to relax and take mental notes.  Check your nutrition,  do I have enough left to finish.  Do a bike inventory,  does all seem good with the bike, are there any strange noises.  Since there were no turns to focus this was a great time to reorient!
• Draft;  my race strategy did not emphasize drafting on the bike (legal drafting, 4 bike lengths for WTC) I felt that it was important to not get isolated during this stretch.  If anything validation that I was still on the race route.  A couple of times I checked behind me and there were no riders in view, so if I had not had anyone in front I would have been totally on my own.
• Stay in the now,  I kept a very close eye on my cadence and Heart rate.  During this long stretch it would be easy to slowly drift of target rates

Before I new it I was in Louisville and getting to rack my bike and get to the run.  The run will be in the next post.