Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
70F / 21C
Total Time = 13h 28m 50s
Overall Rank = 1294/2347
Age Group = 40-44
Age Group Rank = 250/501
Pre-race routine:

Breakfast at 4:00 Two Eggs, wheat toast , 2 - morning star vegitable sauge patties, half bottle of berry Gatorade and couple of glasses of water. Lee picked me up a little after 5 am and I was in transition for the swim at 5:30 after getting body marked. Walked around until around 6:15am then got the wet-suit on with nervous anticipation! We were hearded down to the beach through the timing arch like cattle being led down the slaughter line. On the beach at approximately 6:35 am.
Event warmup:

Just waded knee deep in the water, and then back out...Water temp was fine, having swam in the lake approximately 10x prior to race day.
  • 1h 20m 30s
  • 4224 yards
  • 01m 55s / 100 yards

Full combat mode the all the way to the second buoy turn..Unreal! Lots of people in front that should have waited in the back were stopping and treading water and yelling... I got sucked into too tight to the first turn and almost lost my goggles, lots of people just floating and doing the frog kick - nice couple of shots to the legs and sides. Second lap was much better, people had cleared out a bit and I had a lot of open water and was able to draft one other swimmer almost the entire second lap..
What would you do differently?:

I started 4th row-dead center and felt it was a good place by looking around on the beach at who was going to be infront of me and behind me... I didn't anticipate the swimmers in front of me struggling so much at the very start. I will likely move further left and take a more inside the markers swim and wait a minute or two after the shot to enter the water...I would most likely make up the time not having to worry about protecting my self and navigating through the masses.
Transition 1
  • 06m 49s

Great transition, got the suit peeled very quickly and changed out side in the grass rather than going into the tent - much quicker and faster. Got my Jersey and helmet on first, next I wiped off the sand on my feet with a small wash cloth, got shoes, sunglasses on, took a small drink of Gatorade and got sunblocked and ran to my bike.
What would you do differently?:

Nothing - I was really happy with my T1 today.
  • 6h 18m 47s
  • 112 miles
  • 17.74 mile/hr

I peed 7x during the bike... This probably accounted for at least 20minutes between dismounting, waiting at the porta-potti and then getting back up to speed. The payoff was no cramps. Nutrition was spot on.. Followed my plan 100% 1 gel pack (GU) every 30minutes - with water immediately aftewards. Gatorade every 30 minutes in between GU intake - with a little water as well.
What would you do differently?:

Nothing,,, I would rather visit the bathroom 7x to pee than to suffer the consequences on the run for not being hydrated.
Transition 2
  • 06m 17s

Very happy with T2 time - I knew right where my Gear Bag was and grabbed it myself. I changed outside again like I had for T1 - and it went much faster and easier with less people. Taped my right foot arch and both small toes as well as the back of my heels to prevent blisters. Took one Enduralite pill with some water and had a little Gatorade as well. Sunblocked up at exit to run and I was on my way.
What would you do differently?:

Nothing in T2
  • 5h 36m 27s
  • 26.2 miles
  • 12m 50s  min/mile

Survival! I started off intentionally slow and tried to maintain a somewhat steady pace for the duration of the race... I walked through the aid stations and up Bennett Bay hill in both directions and both laps. I ran the entire rest of the way..
What would you do differently?:

Training more would have helped, however , with the planter fasciatis in the right foot and the IT band pain in my left knee - training was reduced about 6 weeks ago..
Post race
Warm down:

Entered the food area and had 2 pieces of pepporoni pizza, first piece tasted good, second one not so much. Drank a few ounces of sprite and headed to the massage tent. Temps had cooled into the 60's and I wore one of the warming blankets outside the massage tent.

What limited your ability to perform faster:

I was limited on the run due to my plantar fascitis and IT band soreness. Future training will need to include more distance runs when my injuries heal up.

Event comments:

First time Ironman! Hard to describe the feeling running down Sherman avenue to the finish line with thousands of people cheering. Coeur d Alene is famous for it's fans and they did not dissappoint!

Last updated: 2011-06-16 12:00 AM
01:20:30 | 4224 yards | 01m 55s / 100yards
Age Group: 185/501
Overall: 1063/2347
Performance: Good
Suit: Blue Seventy - Fusion
Course: 2-loop course - rectangle - counter clockwise.
Start type: Run Plus: Shot
Water temp: 55F / 13C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Average
Waves: Average Navigation: Good
Rounding: Average
Time: 06:49
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
06:18:47 | 112 miles | 17.74 mile/hr
Age Group: 209/501
Overall: 976/2347
Performance: Good
Wind: Some
Course: Local course that I have ridden 20+ times...
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
Time: 06:17
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike
Shoe and helmet removal Good
05:36:27 | 26.2 miles | 12m 50s  min/mile
Age Group: 0/501
Overall: 0/2347
Performance: Below average
Course: Flat - except the long hill that is up and over each way - both laps near my 6 and mile 20.
Keeping cool Good Drinking Not enough
Post race
Weight change: %3.5
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