Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
80F / 27C
Total Time = 11h 03m 53s
Overall Rank = 284/2264
Age Group = M35-39
Age Group Rank = 49/327
Pre-race routine:

Woke up at 4:00AM and ate a banana, milk, and bagel with PB. Got back in bed to rest a bit before final wake up at 4:45.
Event warmup:

Didn't do anything warmup wise besides get bike ready. Waited with Amy.
  • 55m 53s
  • 4224 yards
  • 01m 19s / 100 yards

I wanted to get out in front to start and I believed I managed to do that. I actually felt like I was leading at one point early on, but I could see some other guys around me. Didn't take long to leave the masses behind and just sit on the feet of a fast swimmer in front.
What would you do differently?:

Not much, maybe slow down a little, but never felt like I was pushing.
Transition 1
  • 05m 10s

Normal T1 for an Ironman. Although, WALK next time!!!!
What would you do differently?:

Not much, perhaps lay out my bag a little better. Wear tri top under wetsuit next time.
  • 5h 29m 26s
  • 112 miles
  • 20.40 mile/hr

Not sure what to say here. I felt ok the first 10 miles and the HR started to come down to reasonable levels (upper 150s) but after that I felt like I was pushing the entire time. Never felt smooth or relaxed. Realized too late that I should have been drinking more and eating more. Never peed on the bike at all, which is a HUGE sign that I am not executing nutrition right. I got passed by a bunch of people on the bike but figured that would happen. My hamstrings and lower back were very tight. I tried stretching as much as possible and while it did help briefly, it didn't make it go away. At the end of the first loop I was dreading the second loop and then I started to dread the run (way too early to even think about the run for me). Mentally I was not 100% engaged and while I did start to feel better at mile 80-90 and finished strong, I did not have a good bike ride that felt natural. Pushed way too much! Didn't let the race come to me.
What would you do differently?:

Need to have a better nutrition plan. Felt like I was dehydrated coming off the bike. Needed to consume more calories. Plan nutrition better. Perhpas take a Snickers bar along as well as infinit or some drink mix.
Transition 2
  • 02m 27s

Normal T2
  • 4h 30m 58s
  • 26.2 miles
  • 10m 20s  min/mile

This run was over before it began. Mentally I started to dread the run while on the bike. My HR on the bike was way too high to set up a decent run and I knew this. I came out of T2 and it felt good to be off the bike, but my pace was too fast at first. I slowed things down and while I felt decent the first 4-6 miles, at mile 8-10 things started to come apart. My stomach wasn't wanting things that normally would be fine. I can normally eat about anything and it didn't want much of anything. I tried gatorade and that worked for a bit, then cola and that was ok for 1-2 aid stations and then all I wanted was water. I tried to get down some cookies/pretzels, but they didn't sit well. I took 2 Extra Strength Tylenol at mile 13-14 and it seemed to do the trick around mile 18 or so. I finally made the agreement with myself to only walk aid stations after mile 18 and I did a farely good job with this. I just felt tired and undertrained during the run. The bike took its tool and it showed.
What would you do differently?:

Go easier on the bike. . I need to train with power to help with understanding my effort level.
Post race
Warm down:

walk and massage

What limited your ability to perform faster:

Needed longer run training sessions.

Event comments:

This was a PR for the CDA course for me, although I went in with certain expectations and goals and since I didn't reach those it felt somewhat like a disappointment. I need to put things in perspective and just learn from this experience.

Last updated: 2009-06-22 12:00 AM
00:55:53 | 4224 yards | 01m 19s / 100yards
Age Group: 2/327
Overall: 31/2264
Performance: Good
164 HR (Polar RS300). I guess it was accurate, although not 100% sure.
Suit: Zoot Zenith
Course: 2 loops out and back.
Start type: Run Plus: Shot
Water temp: 60F / 16C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
Time: 05:10
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:29:26 | 112 miles | 20.40 mile/hr
Age Group: 49/327
Overall: 232/2264
Performance: Below average
161 Avg HR
Wind: Some
Course: 2 loops out and back.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 02:27
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:30:58 | 26.2 miles | 10m 20s  min/mile
Age Group: 94/327
Overall: 627/2264
Performance: Bad
148 Avg HR
Course: 2 loops, small hills/inclines.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 1
Physical exertion [1-5] 2
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5