Ironman Coeur d' Alene - TriathlonFull Ironman

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Coeur d' Alene, Idaho
United States
Total Time = 12h 22m 25s
Overall Rank = 794/2351
Age Group = 35-39
Age Group Rank = 28/145
Pre-race routine:

I woke up at 4:15, got all of my drinks for the bike ready, got dressed and ate pancakes and eggs with coffee and Gatorade. Felt calm and ready. No nerves yet! Headed to transition at 5 am to check bike, inflate tires, prep food for bike. Saw my family which gave me a huge boost.
Event warmup:

Jumped into water to get warmed up but was ushered out immediately because pros were starting at 6:30.
  • 1h 33m 34s
  • 4224 yards
  • 02m 13s / 100 yards

Since this was my first Ironman and my first mass swim start, I was reluctant to get into the mosh pit when the cannon went off. I chose to stay to the right and the back to avoid getting hit. This paid off. I was left alone and able to draft periodically when I could find a pair of feet. The water did not feel too cold and it wasn't too choppy. I just swam at a relaxed pace. I got a bit off course a couple of times but I was able to get back on quickly.
What would you do differently?:

I would swim more aggressively. Because swimming is my weakness, I will continue to work on my open water swimming technique. The pool swimming really does not cut it; open water is a whole different animal.
Transition 1
  • 07m 43s
What would you do differently?:

  • 6h 07m 53s
  • 112 miles
  • 18.27 mile/hr

This was a fantastic bike course! Clean and great rollers. I enjoyed every minute of it. I knew I had to make up some time from the swim, so I kept a high turn over when pedaling and made sure there was no burning in my legs. I was able to pass safely and made sure I completed my pass quickly so I would not get a drafting call... They were really watching!
What would you do differently?:

Transition 2
  • 02m 50s

Legs felt a little heavy but not too bad. The woman in the changing tent just ripped off my shoes and put my running socks and shoes on in no time. I jammed on my hat and glasses and was out of there.
What would you do differently?:

I would have put Vaseline on my feet before running to help prevent blisters.
  • 4h 30m 25s
  • 26.2 miles
  • 10m 19s  min/mile

I started out and was immediately hit by abdominal cramping, which I had never had happen before ( this bad anyway). This slowed me down as I was hesitant to push too hard too fast in case they got worse. My race plan went out the window and I just adjusted to the reality of the situation. After drinking coke and eating banana I started to feel better.... A LOT better. I saw my family at mile 13 which gave me fuel to keep going strong. I looked at my watch and at mile 20 I decided to give it my all and try to make up for lost time. I picked up the pace and drove it home the best I could. I walked through aid
stations but I ran the entire marathon outside of that. Coming through the finishing chute was great! The crowd was so encouraging, and that made me float to the finish.
What would you do differently?:

I would have pushed through the cramps and started drinking coke right away. That coke was the best thing I have ever tasted in my life. I would have put Vaseline on my feet. I ended up with 10 huge blisters, which were way more painful than my quads after the race.
Post race
Warm down:

Smiling and enjoying the moment. I hit the lake for a bit to cool down my legs. I had completed my first Ironman!!!!!!! I was grateful that the day had gone so well, and so happy to see my family.

What limited your ability to perform faster:

Cramps, blisters

Event comments:

This race was fantastic all around. Beautiful, clean course, wonderful volunteers and well organized. My family really enjoyed it as well, which was very important!

Last updated: 2011-06-30 12:00 AM
01:33:34 | 4224 yards | 02m 13s / 100yards
Age Group: 84/145
Overall: 1799/2351
Performance: Below average
Suit: 2XU full sleeve
Course: Rectangular course, two loops.
Start type: Run Plus:
Water temp: 57F / 14C Current: Medium
200M Perf. Remainder:
Breathing: Average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
Time: 07:43
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:07:53 | 112 miles | 18.27 mile/hr
Age Group: 34/145
Overall: 1013/2351
Performance: Good
Wind: Little
Course: Rollers with a couple of short climbs. Started in downtown, then a big loop out to Hayden. It was beautiful.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:50
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:30:25 | 26.2 miles | 10m 19s  min/mile
Age Group: 28/145
Overall: 794/2351
Performance: Average
Course: They added hills this year..... And they were not small! The course went through neighborhoods and then out by the lake. The spectators along the way were fantastic.
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:
Race evaluation [1-5] 5