Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
62F / 17C
Total Time = 10h 26m 53s
Overall Rank = 138/2700
Age Group = M40-44
Age Group Rank = 18/366
Pre-race routine:

So pre-race minus 8 months, I set a goal to Qualify for Kona. For my age group that would require me doing about a 9:50 Ironman. There was certainly plenty of work to do considering that IM St George was 11:37.
Nonetheless, that was the goal. I trained with that single focus, but alas, it would not happen on this day.
I'm not sure how many from the 40-44 age group they take (I'm guessing 7ish), but as race day drew nearer I knew that I was not at that level to do a 9:50ish IM. After doing many quasi-races on my own, I calculated my best possible outcome would be 10:10.... so 10:10:10 became my IMCDA goal. Catchy number.
Race morning up at 3am-ish. The hotel served early morning breakfast for the Ironman, so that was nice. Able to sit downstairs and have a semi-decent breakfast although I ate mostly my own stuff (Ensure, bagel w/PB, Banana and muffins from the hotel).
I woke up Andra at 5am and we headed down to the Start. She dropped me off and I started going about business.
The line to pump up the tubes was long and it killed a lot of time. By the time I got my bike back to the rack, there was only 15 minutes to Transition close, and I still hadn't visited the porto-potties. Stood in PP line an other 10 minutes or so and then it was a rush to get to the swim start.
I was going out with the first group so I started feeling very rushed..... which is not a good way to start the day.
I wasn't able to drop off my SN Bags because the boardwalk was packed with spectators. I handed them to a volunteer and asked if he would drop them off for me.
He couldn't guarantee anything but he would try........ They never made it. I only blame myself. - LESSON? Leave enough time to get it ALL done. Better to wait a little then be rushed.
Event warmup:

I had about enough time to take a qwik dunk in the water and then off to my wave.
  • 1h 00m 10s
  • 4224 yards
  • 01m 25s / 100 yards

I wasn't sure what to make of the rolling swim start, but ultimately it didn't really matter. Once you hit the water.... it's all business.
Goal was sub 1hr..... so I missed it by 10 seconds.
What would you do differently?:

My 2nd lap was 2 min slower than my first, so I guess pacing was probably an issue.
Transition 1
  • 06m 11s

I don't know what I was doing at T1...... Apparently I was in no hurry, though. I was surprised at my time.... Don't know what to say.
What would you do differently?:

I don't really remember T1 being so long.... so I'm not sure. I guess just move a little quicker.
  • 5h 25m 2s
  • 112 miles
  • 20.65 mile/hr

Cadence wasn't registering, so I did the full 112 without cadence. Not a huge issue..... more an annoyance.
I must've hydrated too well the day before (I was pounding the water), and I found I had to coast at the start of each downhill to empty the bladder. Not sure how much time it cost me.
Also, I had my bike tuned right before we left for Couer D'Alene and accidentally grabbed 25mm tires, instead of the 23's. I'm embarrassed to say I didn't notice until after the race.
I did a little research after the race to see the time penalty for using 25's and I came away knowing less than when I started, so I don't imagine it was anything too significant... maybe a few minutes at the most.
I lost a full MPH between the 1st and 2nd loops, so I may have gone out a bit too hard.
Relied on the aid stations entirely (other than my salted baked potato that has become tradition for the first couple of hours on the bike).
Alternated between gu's and bananas at each aid station. Took in a new bottle of PERFORM at each station.
Took in approximately 6 salt pills throughout the bike ride. Seemed to work well. Cut back on my overall water intake. No science here, just didn't want a sloshy gut.
Goal was a 5:30 bike, so I was right there. Dropped almost an hour from my IMSG bike split.
What would you do differently?:

Push a little harder on the downhills.
Transition 2
  • 03m 49s

Again, I think I must've thought my Transitions were a time-out. I really don't remember them being fast or slow..... obviously they were both very slow.
What would you do differently?:

Take the transition a little more serious. I figured I probably lost 4-5 minutes in total transition time.
  • 3h 51m 41s
  • 26.2 miles
  • 08m 51s  min/mile

Coming out of T2, I felt okay. Goal was to run the first 3 miles at about an 8:20 pace and then hopefully be able to drop down to the low 8's so I could average about an 8:10 for the race.
Plan went well until the first climb up the hill. I lost some serious time that I wasn't able to make up on the downhill as I had hoped. By the turn-around I felt like my quads were getting whacked with a baseball bat, and my time started to fall off - I came to the realization that my 10:10:10 was out, and a 10:30 race time was going to be questionable.
By mile 15 I started walking the aid stations, and I power-walked the hill the 2nd time.
Never had any nutrition or cramping issues, and my HR never did hit what I thought would be my average for the run.... my legs were simply spent.
Still able to drop 10 min off my IMSG run, so I guess you have to find silver-linings wher you can.
What would you do differently?:

I guess it's easy to second-guess myself as I sit here typing and not in the jaws of Hell, but I really don't feel like I left it all out on the run course. I was so nervous about cramping that I played it way too conservative.
Everything about the day was perfect, which makes missing a goal even worse (can't blame wind/heat etc).
Post race
Warm down:

After I picked up my bike, I went on a little ride to just spin the legs. I just kept thinking that had I left it all out there, I proabably wouldn't be able to pedal. LESSON 2? This is only my 2nd IM, but I have a feeling that to get a Kona spot, you have to be willing to DNF and really race the whole time.

Event comments:

So between slow transitions, probably a little slower tire set-up, maybe not pushing the downhills in favor of emptying the bladder, and just not quite pushing as hard as I could've on the run, I think the 10:10:10 was reachable. But monday morning quarterbacking is always easy to pick apart any performance.
Kona will have to wait.

Last updated: 2012-07-19 12:00 AM
01:00:10 | 4224 yards | 01m 25s / 100yards
Age Group: 21/366
Overall: 144/2700
Performance: Good
Suit: TYR Hurricane 5
Course: 2 rectangular loops
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Time: 06:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
05:25:02 | 112 miles | 20.65 mile/hr
Age Group: 17/366
Overall: 114/2700
Performance: Good
HR avg 135
Wind: None
Course: Two loops. First 14 miles was an O/B along Lake CDA. Then it was the HWY O/B.... about 20 miles each way.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:49
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:51:41 | 26.2 miles | 08m 51s  min/mile
Age Group: 18/366
Overall: 138/2700
Performance: Below average
Course: Two loops, mostly done and the bike path along Lake CDA. A good hill at approx mile 5 and then again at mile 19.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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]