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Ironman Coeur d'Alene - Triathlon


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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
75F / 24C
Sunny
Total Time = 12h 24m 45s
Overall Rank = 723/
Age Group = 45 - 49
Age Group Rank = 77/
Pre-race routine:

Went to bed at about 9:30
Woke up at 1:00a and ate about 1500 cals at 1:00a (mostly carbs, some protein)
Woke up for race around 4:30a
Event warmup:

none
Swim
  • 1h 05m 21s
  • 4224 yards
  • 01m 33s / 100 yards
Comments:

Pretty happy with swim.
Calves started cramping a bit on first to second loop beach run so I stopped freestyle kicking on second loop and did some breaststroke every 400m or so to stretch calf muscles.
Calves felt better upon exit.
What would you do differently?:

Not sure what I'd do to avoid calf cramping. I think it was the nerves of being my first full IM.
Transition 1
  • 05m 44s
Comments:

Took my time in transitions to ensure I had everything in place cleanly ahead of the 112 mi bike ride. Had planned for slower transitions ahead of time.
What would you do differently?:

Speed up transition a bit since I'll be more comfortable with it.
Bike
  • 6h 19m 54s
  • 112 miles
  • 17.72 mile/hr
Comments:

Bike felt OK. I would have liked to have finished closed to 6 hours, but didn't push it too hard knowing I had a marathon to run. Next time, I'll push it a little harder.
What would you do differently?:

Train on hills more.
Push it a little more.
Transition 2
  • 04m 43s
Comments:

Stopped for a quick bio break on way to transition tent.
Like T1 took my time to ensure I had things pulled together going into the run.
What would you do differently?:

Speed it up a bit.
Run
  • 4h 49m 3s
  • 26.2 miles
  • 11m 04s  min/mile
Comments:

I'll start by saying I'm a slow runner to begin with, so didn't have high expectations.
I decided to walk all support areas before race and stuck to it until the last 6 miles. Since I was feeling pretty good, I ran the final 6.
I also walk/ran the hills which I hadn't planned but my legs just weren't cooperating on the hills.
What would you do differently?:

Keep working on my running to improve technique.
Go out a little faster since I finished the race and still had gas in the tank.
Post race
Warm down:

Walked around and chatted with other athletes.
Signed up for post race massage (about an hour after finish).
Ate some pizza and drank some water.

What limited your ability to perform faster:

Not enough time to train to level I wanted to.
Held back some since it was my first Full IM distance.

Event comments:

Coeur d'Alene is a great place to have an Ironman and the people in town are incredibly supportive. In the days leading up to the race, almost everyone asked if I was participating and when they heard yes offered encouraging words and wished me luck. I actually saw a few of them cheering athletes on on race day. Great energy in the town.
Course seemed just about right to me. Would I have liked no hills for bike and run? Yes, but then it wouldn't have been as challenging.
Race volunteers did an awesome job. Always helpful and encouraging.
Only part I didn't think was quite up to snuff was the food. The pre-race meal was simple pasta and bread without too many choices. The post-race athlete area really only had fruit and pizza. Need more variety and choices of food. Beer would be great as a post-race beverage choice.




Last updated: 2013-07-23 12:00 AM
Swimming
01:05:21 | 4224 yards | 01m 33s / 100yards
Age Group: 35/
Overall: 324/
Performance: Average
Suit: Promotion
Course: Out and back 2X loops
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 05:44
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
06:19:54 | 112 miles | 17.72 mile/hr
Age Group: 77/
Overall: 656/
Performance: Below average
Wind: Little
Course: Three hill climbs at moderate slope per loop on a 2 loop circuit. Three "no pass" areas. The one on the downhill was unfortunate as I had to break for someone on both loops.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 04:43
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal Good
Running
04:49:03 | 26.2 miles | 11m 04s  min/mile
Age Group: 77/
Overall: 723/
Performance: Below average
Course: Mostly a flat run with one up and over hill and turnaround and do it again. Two loop run means you run the hills twice. Very nice view along the lake and great community support by houses and downtown. Finish was amazing! Great community turnout really gave me energy through the finish.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

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