Ironman Coeur d'Alene - TriathlonFull Ironman

View Member's Race Log View other race reports
Coeur d'Alene, Idaho
United States
92F / 33C
Total Time = 13h 38m 14s
Overall Rank = 1049/2227
Age Group = M35-39
Age Group Rank = 228/394
Pre-race routine:

Rise at 3am. Eat Cup of Noodles, bagel with Pbutter, banana, drink cup of green tea. Relax, read Sunday paper...DE CARB at comfort of home toliet.
Get to race site between 5-5:30am. Drink bottle of Gatorade, eat energy bar. Body marked, stretch, relax and hang out. Drink more Gatorade when ProWomen start.
Event warmup:

Quick sprints both swimming and running.
  • 1h 14m 14s
  • 4224 yards
  • 01m 46s / 100 yards

Beach was just packed. 2000+ folks. Water was pretty calm in close but a lot of boat chop out at turn bouys. Difficulty in finding a good draft. Hit in the head 3 times pretty hard, but never lost goggles. Think one girl accidentally checked my prostate!! Horrible job rounding bouy first time (wasn't watching and kept swimming straight) as I swam right into 3 people then got ran over as I got turned. Started way to the right and counted to 10 at the start. TOTALLY AWESOME COMING INTO THE BEACH EACH LAP AS YOU COULD HERE IRONMIKE AND THE CROWD, MUSIC, ETC! CROWD SUPPORT IS SO KEY AND THE CDA CROWD WAS JUST NUTS!
What would you do differently?:

Start way to the right, but just go. I am a faster swimmer and spent most of my time picking my way forward! All in All it was great!
Transition 1
  • 07m 11s

Pretty easy with the wetsuit strippers. Just went in and made sure I got it done correctly. Took 2 huge shots of Hammergel from flask! Got a little freaked out watching 3 guys throwing up into the trash cans. Thought to myself....going to be a long day!!
What would you do differently?:

Glide on family jewels. Better job at sunscreen!
  • 6h 21m 49s
  • 112 miles
  • 17.60 mile/hr

Nutritrition plan was too orientated to fluids. 4 perp bottles, 4 gatorae bottles, 36 shot blocks. Had to pee 3 times on first lap. Probably a good thing since it was so hot.
What would you do differently?:

Maybe drink less and try higher calorie methods for fueling and use water on the course.
Transition 2
  • 06m 4s

Volunteers take bikes and rack them! Tough walking right off of bike.
What would you do differently?:

Better job with sunscreen and getting Glide on family jewels.
  • 5h 48m 56s
  • 26.2 miles
  • 13m 19s  min/mile

Legs were non-existent off the bike. Ran the first mile then walked a mile. Run/walk was story of day. Being a local, we had no warm weather until this week so the hot weather felt worse than it probably was. Could have picked it up a bit on the run, but did not want to be wasted at finish. Volunteers were fantastic. Aid stations were great. Pavement must have been very hot because I think my feet melted! AGAIN, VOLUNTEERS ARE HUGE. BEING IN MY HOMETOWN WAS INCREDIBLE BECAUSE THERE WAS NOT ONE MILE THAT WENT BY I DID NOT SEE SOMEBODY I KNEW. EVERYONE WAS CHEERING EVERYONE ON BUT THEY REALLY PICKED IT UP FOR ME! THE NUMBER OF PEOPLE WALKING MADE FOR SOME GREAT CONVERSATIONS. MET A GUY WHO FLATLINED DURING A TRANSPLANT ONE YEAR AGO AND NOW COMPLETED IRONMAN. SAW OLDAG92, STAKE, FLYBOY, MADCOW, HMJII AND LOTS OF LOCAL ATHLETES. AID STATIONS ROCKED..CAN'T SAY MUCH FOR LUKEWARD CHICKEN BROTH THOUGH.
What would you do differently?:

Push the run harder and get marathon under 5 hours. NO walking!
Post race
Warm down:

Walked around, put feet in lake which immediately chilled me a brought on shivers. Walked to car with family and stopped part way so wife could go get car. Stomach felt bad.

What limited your ability to perform faster:

Nutrition and heat. Need to do way more bike/run bricks and more bike training.

Event comments:

All in all an awesome experience. Accomplished two goals...1)finish before dark and 2)finish without being wasted and needing medical tent. Got to celebrate with a ton of family and friends. Huge benefit of doing race in hometown is seeing lots of folks you know and them cheering you on. I made it!

Last updated: 2005-11-14 12:00 AM
01:14:14 | 4224 yards | 01m 46s / 100yards
Age Group: 225/394
Overall: 1038/2227
Performance: Average
Suit: QR Full
Course: Two loop rectangle. Exit water after first loop to cross timing mats. Counter clockwise course.
Start type: Wade Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Below average
Time: 07:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
06:21:49 | 112 miles | 17.60 mile/hr
Age Group: 231/394
Overall: 930/2227
Two lap course, 3:05 and 3:16. HR was good avg low 140's.
Wind: Strong
Course: Two lap course. Could be called Coeur d'Kona out on the prairie. Serious headwind or crosswind last 16 miles of each loop! Couple of really tough climbs. 2nd loop was tough because you know the hills are coming. Living here I had climbed them many times but not in 90 degree heat. Rest of course is really scenic. GOTTA GIVE IT UP TO THE VOLUNTEERS! AID STATIONS WERE TOTALLY TRICKED OUT AND THE CROWD SUPPORT WAS HUGE! IT WAS SO HOT AND WINDY THAT THE CROWD JUST KEPT YOU GOING! TOTALLY COOL BUT INCREDIBLY TOUGH RIDE.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 06:04
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
05:48:56 | 26.2 miles | 13m 19s  min/mile
Age Group: 255/394
Overall: 1228/2227
Performance: Below average
Never got HR up because there was some serious walking.
Course: Pretty flat with one hill at turn around. Through town then out along Lake CDA. Lots of folks out in their yards cheering and carrying on.
Keeping cool Below average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5