Ironman Coeur d' Alene - TriathlonFull Ironman

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Coeur d' Alene, Idaho
United States
72F / 22C
Total Time = 11h 42m 46s
Overall Rank = 502/2351
Age Group = M35-39
Age Group Rank = 80/271
Pre-race routine:

Woke up and it was light out. Very nice for a race. I had set my bike up on Saturday with the spare bag and the nutrition so all I had to do race morning was pump my tires. Took care of that and just relaxed with Robin. Used the can and put on the wetsuit.

For breakfast, I ate one Stinger Waffle with my 2 cups of coffee at the B&B. I ate another waffle at the race and snacked on about half a Stinger Energy Bar while sipping gatorade.
Event warmup:

  • 1h 21m 38s
  • 3861 meters
  • 02m 07s / 100 meters

The first loop I was able to draft well on the way back in. I found some feet and stayed on them for a while. I got out in 38:45 according to someone on shore.

Turning into the sun was chaotic with all the people because I couldn't see the second turn buoy at all. I hear a volunteer on a board say "go that way", so I just followed the masses.

The second loop was slower, but I stopped at the second turn to pee so that cost me some time. I also got a little off line and got stuck in between some people so I had a hard time getting back onto the buoy line.
What would you do differently?:

Not a lot. This was my first mass swim start and I thought it went pretty well. I paced myself and was able to bilateral breathe the entire time.
Transition 1
  • 06m 50s

This transition felt like it lasted forever, but it went pretty well for an IM with a change tent.
I needed a towel in my transition back because my feet were covered in sand and grass. A very helpful volunteer gave me a towel to wipe my feet and that was great. I wore Smartwool running socks to keep my feet warm on the ride and that helped.

What would you do differently?:

Put a towel in my bag.
  • 6h 19m 15s
  • 112 miles
  • 17.72 mile/hr

I was undertrained on the bike. I had GI issues that cost me 10 minutes in the bathrooms. That cost em at least .5 mph to my average. I was gassy on the swim and figured that wasn't good. I stopped to pee on the first half of the bike. At special needs I drank a full bottle of pickle juice. That might have been too much PJ. I had bad stomach pains and GI distress after that.

The bike was slow and I had to stop a lot. I never had a feeling that I needed to get off the bike and never hit a mental spot where I was ready to stop riding. The bathroom breaks probably helped that aspect of the race.
What would you do differently?:

Train more.
Transition 2
  • 02m 12s

Rode into transition with my shoes on because I didn't have socks to change into and the transition was grassy and dirty.

What would you do differently?:

Probably pack extra socks in the run bag
  • 3h 52m 51s
  • 26.2 miles
  • 08m 53s  min/mile

Decent run. I started strong but easy and slowed a bit in the middle. I was able to run the same as Vineman but this course seemed easier and I was not as well trained.
Post race
Warm down:

Sat down and drank a beer.

What limited your ability to perform faster:

lack of training

Event comments:

Good race. Volunteers were great.
Needed to train more. Only 6hrs a week is not enough with nothing long.

If I train properly, I think I can go sub 11 on this course. Will have to come back and try that in a few years.

Last updated: 2011-07-01 12:00 AM
01:21:38 | 3861 meters | 02m 07s / 100meters
Age Group: 0/271
Overall: 0/2351
Performance: Good
146 avg. HR
Suit: Xterra Vendetta
Course: 2 loop - rectangle, counerclockwise
Start type: Run Plus: Shot
Water temp: 55F / 13C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Below average
Time: 06:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
06:19:15 | 112 miles | 17.72 mile/hr
Age Group: 0/271
Overall: 0/2351
Performance: Below average
147 avg. HR
Wind: Little
Course: nice course, smooth roads. Flats in town and hills in country.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:12
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike
Racking bike
Shoe and helmet removal
03:52:51 | 26.2 miles | 08m 53s  min/mile
Age Group: 0/271
Overall: 0/2351
Performance: Good
159 vg. HR
Course: two loops. some hills good course. not too easy but not too hard
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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] 4