Ironman Coeur d' Alene - TriathlonFull Ironman

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Coeur d' Alene, Idaho
United States
72F / 22C
Total Time = 13h 16m 5s
Overall Rank = 1188/2438
Age Group = 40-44
Age Group Rank = 234/501
Pre-race routine:

Woke up at 4am, ate some eggs and a large bowl of steel cut oatmeal with blueberries, rasberries and strawberries with some gatorade to drink. Took a shower and walked over to the event. We stayed at the CDA Resort and Spa, and while this is high priced the location is fantastic, 3 minute walk to the start line. I was able to walk over drop off my water bottles, special needs bags and get body marked in about 10 minutes. Was planning to meet the family at the moose by the water before the race but just walked back to the hotel and changed into the wetsuit in our hotel room. An additional benefit of the hotel was that my stomach is always a mess race morning and the bathroom lines are always crazy long.... no waiting in my hotel room... :)
Event warmup:

Not much, took a while to funnel us all into the corral for the race start but I did manage to dunk my body into the water to try and acclimate a little bit.
  • 1h 14m 36s
  • 4224 yards
  • 01m 46s / 100 yards

Took the inside line, while there is always contact with other swimmers this was the best experience battle wise I have had here in 3 races at IMCDA. My goal was to break 2:00/100 and I hit that, very happy!
What would you do differently?:

Tighter wetsuit, it filled with water and bogged me down.
Transition 1
  • 10m 45s

Need to work on transition, I tend to just go through the motions instead of racing them.... I also switch into bike shorts from my swim shorts which adds time but I am more comfortable on the bike doing that, which counts for something....
What would you do differently?:

Get my wetsuit down to my waste sooner and just speed things up generally overall.
  • 6h 43m 31s
  • 112 miles
  • 16.65 mile/hr

This started out as a nightmare, Tribike Transport bypassed my dropoff (Bike Source - in Overland Park), so without calling or emailing me they had Bike Source break down my bike COMPLETELY.....and overnight ship it, and Bike Source in there infinite wisdom did not mark my setting for my bike seat post height or my aerobar setup.... I would soon find out the hard way just how bad this was....
The bike is my nemesis in Ironman, I tried hard to focus on this more this year and it definitely paid off for me. While I am still not a strong biker I did for the most part have a good ride. The problem was my seat was too low and over 112 miles my knees were hitting my stomach and caused a lot of pain on loop two I also did not hydrate as well as I should have for the second loop. By the time I got off it felt like someone had punched my in the stomach a couple hundred times. My goal was to come in under 7 hours and I hit that, extremely happy with my time and with a couple changes I feel like I could still knock 30+ minutes off. :)
What would you do differently?:

The only thing I could change is to train more and hydrate a lot better. I used Tribike Transport b/c I did not want my bike to be torn down and my fit messed up..... I do like the theory behing Tribike Transport but I need the service to be as advertised....
Transition 2
  • 08m 57s

Again, I just kind of go through the motions here instead of racing throu them. I again change into some running shorts.
What would you do differently?:

Just speed things up a bit overall.
  • 4h 58m 16s
  • 26.2 miles
  • 11m 23s  min/mile

Aside from the maid at the hotel taking my running shirt with the towels, which I did not get back until after the race, for the most part things went as planned.
My stomach hurt the entire way from the bike but I managed it as well as I could, I tried to take in a lot of chicken broth and coke at the aid stations and it helped a little.... My goal was to run (Ironman shuffle) the entire race while walking through the aid stations. At mile 18 I crashed and needed to throw up, I took a moment, felt better and kept running the last 8... I was very happy with my performance and my goal was to break 5 hours on the marathon, again I hit my goal with a 4:58 time. :)
What would you do differently?:

Not much, need my stomach too be better coming off the bike.
Post race
Warm down:

Felt good overall, the volunteers helped me but I was fine. Grabbed the medal, t-shirt and hat and got a pic taken. Got to the family gave hugs and kisses and went to grab a couple pieces of pizza and a coke...

What limited your ability to perform faster:

My bike fit was screwed and cost me time and comfort on both the bike and run. I also need to work on my hydration, it was 72 and sunny (perfect day) but I did not pay enough attention to drinking. The whole day I did not use the bathroom one time....

Event comments:

This was my 3rd time doing IMCDA, it is just so beautiful here and so well run that I am leary of doing other IM's... I will its just tough to get away from CDA!!
Lots of goals:
1H 20M on the swim - check
2M/100 on the swim - check
7H or better on the bike - check
5H or better on the run - check
12H 59M 59S for the day - Missed.... however as my wife pointed out, take out my slow transition times and I did the distances in less than my goal.... :)
Overall, this was a fantastic day for me!!! Ironman is a long event and you have to expect setbacks and find ways to overcome them, the only thing you can control is your attitude. I tried to keep smiling the whole day and just appreciate the opportunity given to me to race. Thank you God for smiling upon me!

Last updated: 2011-06-28 12:00 AM
01:14:36 | 4224 yards | 01m 46s / 100yards
Age Group: 234/501
Overall: 686/2438
Performance: Good
Suit: Nineteen
Course: 2 Loops
Start type: Run Plus: Shot
Water temp: 55F / 13C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Average
Time: 10:45
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:43:31 | 112 miles | 16.65 mile/hr
Age Group: 256/501
Overall: 1273/2438
Performance: Good
Wind: Some
Course: Rolling hills with some widow makers (3-4) per loop. Tough course for me as I do not have massive hills around my area.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 08:57
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
04:58:16 | 26.2 miles | 11m 23s  min/mile
Age Group: 234/501
Overall: 1188/2438
Performance: Good
Course: Two loops, fairly flat, a couple big hills at the end of each loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %4%
Overall: Good
Mental exertion [1-5] 5
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