Ironman Coeur d'Alene - TriathlonFull Ironman

View Member's Race Log View other race reports
Coeur d'Alene, Idaho
United States
World Triathlon Corporation
70'sF / 0C
Total Time = 12h 53m 11s
Overall Rank = 1030/2351
Age Group = M45-49
Age Group Rank = 121/267
Pre-race routine:

Woke at 2 a.m. drank bottle of carbo pro, went back to bed. Woke at 4 a.m. to drive to transition. After body marking, donned wetsuit. Air temp. in mid to upper 40's.
Event warmup:

Walking about swim beach, visualization of swim start and review of stregey. Energy gel 15 min. prior to start. Light stretching and dynamic arm warm ups.
  • 1h 17m 42s
  • 4224 yards
  • 01m 50s / 100 yards

Started to near the front on far right. Quite a bit of bashing at swim start. Heart rate and breathing red lined first 400 yards.
What would you do differently?:

Line up farther back in the pack still on far right side.
Transition 1
  • 08m 52s

Wetsuit strippers get your suit off fast and without effort to you. USE THEM! Also took time to have sunblock applied by volunteer, EXCELLENT! Grear volunteer support...found my transition bag fast.
Did not go into changing tent(dark and crowded) Had my trisuit on underneath wetsuit. Changed outside.
What would you do differently?:

Nothing. I felt I had a good T1
  • 6h 30m 12s
  • 112 miles
  • 17.22 mile/hr

Did not eat and drink enough on the bike.
What would you do differently?:

Eat and drink more.
Transition 2
  • 03m 45s

Volunteers take bike and rack it for you WONDERFUL. Volunteers very helpful in getting your bike gear off, put away, and run gear together in changing tent. Legs felt as expected after getting off bike. Had more sunscreen applied by volunteer GREAT!
What would you do differently?:

Nothing, had a good T2.
  • 4h 52m 42s
  • 26.2 miles
  • 11m 10s  min/mile

Lots of support. Got special needs bag. Took metasalt tabs and EFS. Orange slices and coke at aid stations are a godsend. Plenty of ice and water too. Both knees began getting painful at mile 11. Not sure why. Started run/walk then with 30 seconds to 2 min. of walking between each run interval.
What would you do differently?:

Relaxed and concentrated on form more. Not sure what started the knee pain. I was prepared for pain, but knees felt as if they were going to lock up.
Post race
Warm down:

Skipped the pizza and massage. Went straight to my family. Totally forgot about stretching. Just walked around for a bit before sitting. Waited for my wife to cross the finish line.

What limited your ability to perform faster:

Probably nutrition on the bike. Not nearly enough, caught up with me during the run. Not sure where the knee pain came from.

Event comments:

I cannot say enough about this race. The volunteers are the best and make this race a great venue. I hope to get back to CDA again for another go at it and hopefully a PR. Beautiful scenery too. Be prepared for a COLD swim and possibly choppy water too. Bike course probably changing for 2012.

Last updated: 2011-07-31 12:00 AM
01:17:42 | 4224 yards | 01m 50s / 100yards
Age Group: 107/267
Overall: 888/2351
Performance: Below average
Course: 2 laps, crowded swim. COLD WATER! Wetsuit mandatory. Get in the water a day or two before the race to prepare for it. I wore a lycra lined cap underneath my race cap, felt great. Wore ear plugs too to keep water out, worked great. Some wore neoprene caps with chin straps. I think too restricting.
Start type: Run Plus: Shot
Water temp: 58F / 14C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Below average
Time: 08:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:30:12 | 112 miles | 17.22 mile/hr
Age Group: 156/267
Overall: 1229/2351
Performance: Average
Wind: Little
Course: Great course, mix of flats and hills. 3 tough climbs on back end which get tougher on 2nd lap.
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 03:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
04:52:42 | 26.2 miles | 11m 10s  min/mile
Age Group: 128/267
Overall: 1072/2351
Performance: Average
Course: 2 loops, approx. 6 miles out and back. Large hill just before turnaround on the out section.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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] 5