Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
75F / 24C
Total Time = 13h 55m 13s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

swam a little every day to try and get use to the water.
  • 1h 24m 9s
  • 4224 yards
  • 01m 59s / 100 yards

CDA starts off with a mass start. Great to watch....tough to swim through. Not to mention we got stuck trying to get into the porta potties and never made it to the own fault. But litteraly everyone was in the water before I stepped on the beach. I proceeded to swim right into the middle of the mass of bodies. It was violent. Kicks to the head and whacks on the back. I worked my way over to the right and started passing people like crazy.

First lap was good, made my way up the beach and then back into the water for the second lap. Noticed some guys on the beach with some bad leg cramps because of the cold waters and thought "ew sucks to be them". Dove in for my second loop, took four strokes and got kicked, when I sat up to fix my goggles I pulled my legs in and got a massive cramp....not good. Quickly straightened my leg out and got back to swimming. The cramp subsided but I could tell if I tried that again I'd be in trouble. I lowered my kick rate and had a decent second loop once the crowd thinned out.
What would you do differently?:

Get to the beach earlier and start towards the front. I lost 4 minutes easy because of that move alone.
Transition 1
  • 11m 48s

Pretty uneventful. My fingers were cold so I had trouble getting into my clothes but I wasn't really stressing out about transition's a long day.

One cool thing was I found my wife standing right next to the fence so instead of going into the tent I sat on the grass next to her and talked as I got dressed. The tent was dark and waaaaaaaay to crowded.
What would you do differently?:

Nothing really
  • 6h 36m 22s
  • 112 miles
  • 16.95 mile/hr

Started out good. It took about 40 minutes to shake the cold off from the water.

I haven't been able to figure out why but for some reason I got really sick to my stomach at about mile 40 of the bike. Never have been sick before and didn't change one thing on my nutrition. Kept things together and kept trying to eat as best I could.

Second loop of the bike there is a short climb, I was passing on the left while being passed on the left and the guy passing me clipped my front tire when cutting over and flipped me off my bike. Went down hard but my elbow and hip took most of the blow. Luckily nothing other than some scrapes and a couple and bruises (that I can still feel today).

At mile 82 I puked at the top of a big hill. From there out I had to stop eating and just tried to keep liquids down. I stopped at the mile 85 aid station for more water and use the port o john and noticed my stomach settled a bit, so I tried to ride "hard" to the next aide station at mile 95 and then stand for 3 or so minutes to settle my stomach again. It worked good but I it was killing my time. After mile 95 The plan was just keep taking in liquids and get back home.
What would you do differently?:

More aggressive hill training. The hill steepness didn't kill me but the sheer number was a problem. I didn't plan to do that much climbing.
Transition 2
  • 00m 44s

Again...took my time getting ready to run. The volunteers were great.
What would you do differently?:

Nothing really
  • 5h 34m 11s
  • 26.2 miles
  • 12m 46s  min/mile

Starting out was tough, still sick to my stomach and it felt like I had been punch, seemingly from the throwing up. My legs felt pretty good, but the gut was holding me back. I started running and made it about two miles before I needed to let my stomach settle. This went on for most of the first lap (13 miles).

At the turn around I was hurting pretty bad, hadnt had any solids or gels since about 11am. Saw my wife at the turn around but couldn't talk for fear I would be able to get going again. About 10 minutes later a woman who noticed I was struggling told me to start drinking the coke and chicken broth they were offering at the aide stations. I started in on the coke at the next station and within 15 minutes started feeling a bit better. From that point on(14 mile) it was coke, water, gatorade at one station and then coke/chicken broth at the next. I was able to get back to running between the aide station and my pace started to quicken. I met some really cool people on the course and walked the last hill with a 60 year old guy who was having calf issues. I usually don't like to talk but the sugar brought my spirits around and it was helping keep my mind busy and off of how tired I was.

At about the 22 mile mark I started doing the math and figured that if I ran the entire last four miles I could make it in under 14 hours and at least have a 13 in my number. So a gal who help me with the math ( I'm not good at math 12 and a half hours into and ironman) decided to give it a battery had died around mile 17 of the run, but near as I can tell we held around 9 minute mile pace for the final four miles and made it in just under 14. Those miles were not fun but I'm happy we decided to try felt like a tiny victory of an otherwise screwed up day.

If you are looking for a ironman with great volunteers, tons of spectators, and probably the best finish line of all was awesome.
What would you do differently?:

drink the coke and chicken broth earlier. It's funny, I knew this from my race prep and research but for what ever reason I thought I needed to wait until later in the race.....nope take it when you need it even if it is at mile one.

In training I would do more long runs after long rides. I felt ok, but I think more time on the legs after log rides would help. 70mile ride/ 1hr run for instance. I only did that a couple times.

Speed trainig. I did none, but even though the day is not about speed I think it would help you feel less like lead at the end of the day.

Less walking time the plan will be run in-between the water stops and walk the water stops
Post race
Warm down:

Hug the wife and kids.....try to choke down some food.

What limited your ability to perform faster:

Being sick....the frustrating thing is I have no idea what made me sick. The cold water? Hills? Something in the water? No idea. The bike is not a typical place to get sick.

I did have an ear infection that was diagnosed three days befor the race and I was taking amoxicilin to help, but my friend who did the race and multiple others I talked to had the same issue so I don't know that was the issue.

Event comments:

Great event. Cda does a great job.

Last updated: 2010-08-16 12:00 AM
01:24:09 | 4224 yards | 01m 59s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Full
Start type: Run Plus: Shot
Water temp: 56F / 13C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Good
Rounding: Average
Time: 11:48
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:36:22 | 112 miles | 16.95 mile/hr
Age Group: 0/
Overall: 0/
Performance: Below average
Wind: Some
Course: Two laps. I've seen people describe it as rolling...I'd say it is on the hilly side of rolling since there are some pretty good climbs. NEXT YEAR THE COURSE IS CHANGING TO GO SOUTH INSTEAD OF NORTH IN TO HAYDEN.
Road: Smooth Dry Cadence: 89
Turns: Bad Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:44
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
05:34:11 | 26.2 miles | 12m 46s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: nice mostly flat course with water every mile. The volunteers are great. There is a huge hill at the turn around of the run you have to go up, then down, turn around and go up and over again. The hil is a mile up and somewhat steep.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
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