Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
80F / 27C
Total Time = 13h 10m 51s
Overall Rank = 1092/2262
Age Group = M30-34
Age Group Rank = 141/216
Pre-race routine:

Woke up at 4am. Ate some breakfast, drove to CDA.
Event warmup:

Did a little bit of swimming to get acclimated to the water.
  • 1h 19m 51s
  • 4224 yards
  • 01m 53s / 100 yards

I think the swim went fine. Like most people, I found the mass swim start highly disconcerting and a bit upsetting. If triathletes behaved on their bikes like they behave on their swims, there would be a lot of blood shed and bikes destroyed. I appreciate people wanting good times, but at the expense of running people over it seems petulant.

All in all, I wanted to complete the swim in 1h 20m and I did. I came out of the water feeling great with little energy expense.
What would you do differently?:

Start a bit further back. I was almost seeded in the right group of people, just a bit too far forward in the group.
Transition 1
  • 07m 11s

The helpers in transition are awesome! I took my time, but ran into a hang-up. When I went into the tent one of my cycling shoes fell out. I had to go back and find it.
What would you do differently?:

Not too much. I'm sure I could be faster, but it was a long day and I needed some sunscreen (pasty irish boy, ya know).
  • 6h 18m 38s
  • 112 miles
  • 17.75 mile/hr

Challenging, but fun bike course. I enjoyed the flat portions of the ride and some of the climbs. However, I am a very poor descender on the bike after taking a spill a long time ago. I'm very sketchy and I get the wobbles. Also, I have a condition called essential tremor. When I get anxious or nervous I suffer from kinetic tremors. These are amplified on the bike when I am uncomfortable. It's highly embarassing, but I do the best I can. Anyway, I took it slow on the descents and played it smart on the climbs (I do like climbing). I was aiming for 18 mph and I was very close (and minus my 2 bathroom breaks I'd be even closer)!
What would you do differently?:

I really need to work on my descending skills and get over my fears, but the tremors make it tough. I nailed the nutrition. I just need to work on my overall fitness, but I did take relatively easy. I may have gotten my HR above 140 one or two times.
Transition 2
  • 02m 53s

The gentleman in transition who put the cold wet towel on my neck, rocks! Again, I took my time. I stretched my legs and got some more sunscreen.
What would you do differently?:

  • 5h 22m 20s
  • 26.2 miles
  • 12m 18s  min/mile

Here's where things fell apart. I ran my first mile in 8:00, but started having breathing trouble. I couldn't take anything more than a shallow breath. It felt like someone punched my lower ribs repeatedly. It turns out my tri-suit shrunk some over the course of the race and compressed my abdomen and ribs (to the point of bruising and bursting some blood vessels). Since you're not allowed to run topless and you're not allowed to receive outside help, I had to gut it out. Run 1/2 mile, walk until pain stopped, repeat. Eventually, my knee problems surfaced after about 3h 30m (I was expecting this and had a knee brace on hand). At this point (~16 miles into the marathon) it was jog a bit, walk a bit. I limped in the last 10 miles, but I finished. The finishing chute is an unforgettable experience.

What would you do differently?:

I have competed in my tri suit before, but never long distance events. I did long bikes and long runs in the suit, but never bricked.
Post race
Event comments:

Lesson to take home: Simulate race conditions during practice whenever possible.

My goal was 11:30:00, but obviously that didn't happen. I was on pace to finish close to that, but I never got the chance to run. I think I could have run a 4 hour marathon, but I just couldn't breathe. I wish things could have been different, but alas... In the end it was an excellent gut check for me and I am so pumped that I completed what I set out to do. This race in incredible and the people of CDA are awesome.

Last updated: 2010-06-08 12:00 AM
01:19:51 | 4224 yards | 01m 53s / 100yards
Age Group: 138/216
Overall: 1111/2262
Performance: Good
Suit: Yes
Course: Counter-clockwise rectangle, 2 laps
Start type: Plus: Shot
Water temp: 60F / 16C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Average
Time: 07:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:18:38 | 112 miles | 17.75 mile/hr
Age Group: 147/216
Overall: 1055/2262
Performance: Good
Wind: Some
Course: 2 laps. First 20 miles are flat, next 25 are very hilly and technical, last 10 back in are relatively flat.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:53
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:22:20 | 26.2 miles | 12m 18s  min/mile
Age Group: 151/216
Overall: 1310/2262
Performance: Bad
Course: 2 lap out and back. Running through town and along the CDA lakeside. Beautiful course.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5