Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
77F / 25C
Total Time = 11h 31m 48s
Overall Rank = 381/2318
Age Group = M25-29
Age Group Rank = 33/143
Pre-race routine:

We arrived in CdA on Wed afternoon. Due to rain, a trainer ride that afternoon followed by a short run. Thurs morning we tried swimming but it was raining and windy, so I did a trainer ride. We checked-in that afternoon and then just relaxed. Friday morning I did a short 0:40 min run with some pick-ups, then it was nice so we did a short 0:15 swim (very excited about how the lake felt, took all the nerves of the cold water away). That night was the welcome banquet (worth going to, but got a little long). Saturday morning I did a easy 0:20 jog and then a quick safety check on my bike. I kept feeling a rubbing. It took a while but I figured out the cassette was loose. I took the wheel off and then the cassette fell off. After a panic, I took it to the bike shop and got it all fixed. I am really glad I did that safety check. We took the bikes and gear to check in. We had our last meal at about 4 PM (Cous Cous with Pork and peach chutney). Finished getting everything ready for the next morning, planned out the next morning and was in bed by 8 PM. The day of the race I woke up at 3:40, got dressed and went up to eat some breakfast. I had an uncrustable and a costco nutrition shake. We grabbed the rest of the gear and headed out at 4. In the car I ate another uncrustable and a banana and started sipping on a gatorade that I drank until about 530. We got dropped off at 0425, transition wasn't quite open so we checked out the swim course. We went and got body marked and then went into transition to check out the bike and bags. At 0530 we met up with the family and hung out by the water and took some pictures and try and relax.
Event warmup:

0550 we started making our way to the line up and warm up area. I got in the lake deep enough to go to the bathroom and watched the pro start. After the pro start I slowly worked my way into the water and did about a 50m warmup. At 0615 I got out and had my last GU. I lined up just behind the 1:16 sign on the inside of the bouys. Then I just talked to the people next to me and hung out.
  • 1h 14m 21s
  • 3862 meters
  • 01m 56s / 100 meters

The water temperature was perfect. It was nice to have so many people because it made it easier to hop from feet to feet. There was an occasional idiot who would intentionally throw an elbow. With that many people it was quite a bit of contact the whole swim, so I can see the reason for the changed swim start. In the first 100 meters I had my right goggle elbowed and it was full of water. Luckily the bouys were on the left and I could site enough out of my left eye while breathing to the left. Sure glad I focused on the bilateral breathing.
What would you do differently?:

I took the second loop wide on both turns away from the bouys. Other than that I am pretty content with the swim.
Transition 1
  • 05m 31s

The wetsuit peelers were awesome. It made it a lot quicker. Getting on the bike was crazy crowded in that shoot and I had to just run a ways past the mount line.
What would you do differently?:

When I go into the changing tent I would grab a volunteer to help. I ended up doing everything by myself and packing everything up and it would have been a lot faster to have a volunteer. I would also have the peelers take the booties off.
  • 6h 01m 19s
  • 112 miles
  • 18.61 mile/hr

0:15 - GU
0:30 - 4 Chomps
1:00 - 1/2 Bonk Breaker
1:30 - Uncrustable
1:45 - 1/2 banana
2:00 - 1/2 banana
2:30 - 4 Chomps
3:00 - 1/2 Bonk Breaker
3:30 - Uncrustable
4:00 - Bonk breaker bite
4:30 - 4 Chomps
4:45 - 1/2 banana
5:00 - Bonk breaker bite
5:30 - 4 Chomps
5:45 - GU

Bottle #1 finished at 1:15 - perform 3 scoops (210 cal)
Grabbed a water bottle @ 10 mile aid station and washed mouth and drank ~10 oz
Bottle #2 finished at 2:30 - perform 3 scoops (210 cal)
Bottle #3 finished at 3:45 - perform pre-mixed on course
Bottle #4 finished at 5:00 - water (24 oz) - at 4:00 and 5:00 2 endurolytes each time
Bottle #5 finished at 5:45 - drank about half a pre-mixed perform

In order to make sure I was preserving enough for the run I set some pretty conservative limits on myself. I kept my cadence at least about 85, preferably above 90. The first loop I set a HR limit of 125 for the flats and 135 on the hills. In order to stay in aero position as much as possible while still saving my neck for the long ride I also made a rule that if I was in the big gear I had to be in aero. That way if I was going up hill and had to go to a small gear I could sit up and try and save my neck. For the second loop I increased my HR limits to 135 on the flats and 145 on the hills.
Riding through the town was a real energy boost and made it a lot more entertaining. I did take one corner a little fast and felt my wheels slide out a little bit. The new race tires made a big difference. I felt like I could grip the road a lot more. At about 10 miles left I saw that I could go under six hours, so I started going a little harder, but I ended up getting stuck on the no passing zones. I am glad I didn't push too hard for that.
What would you do differently?:

I wish I had more long rides under my belt that I would have felt comfortable to go harder. I only had one 100+ mile ride with a few 80+ rides. I wasn't confident enough in my bike fitness to go harder. I also need to do more hill work and more interval/speed work.
I also need to build up more neck strength to be able to stay in aero more. By the end of the 6 hours it gets really hard.

Transition 2
  • 02m 9s

My legs felt better than I expected. Only one stumble through the transition area when trying to jump over bags. The volunteers were great. I sat down and he took everything out of my bag and set it all up for me. Quick and easy transition.
What would you do differently?:

Coming into transition I had to keep the bike really slow when coming up to the bike hand off to the volunteers because I didn't know exactly what was going to happen. So experience will help that one.
  • 4h 08m 28s
  • 26.2 miles
  • 09m 28s  min/mile

Aid stations:
Aid station 1: 1 cup perform (awful! - would be my last)
Aid station 2: 1 cup water 1 cup coke
Aid station 3: 1 cup water dumped on head
Aid station 4: 1 cup water 4 chomps, a few potato chips
Aid station 5: 1 cup of water dumped on my head
Aid station 6: water on head
Aid station 7: 1 cup cola, a few chips, ice cup down shirt and ate a couple
Aid station 8: 1 cup water 1 cup cola
Aid station 9: 1 cup of water on head
Aid station 10: 1 cup of water 4 chomps
Aid station 11: nothing
Aid station 12: 2 oranges
Aid station 13: Threw up here trying to eat an apple pie bonk breaker, after throw up downed 1 cup water, 1 cup cola, and a handfull of potato chips. Took an ice cup down my shirt and took another to eat on while walking/running - eating the ice really helped
Aid station 14: 1 cup cola and handful of potato chips and cup of ice
Aid station 15: Sponges and ice down the shirt, 1 cookie and 1 cup water
Aid station 16: 1 gulp water and rest on my head
Aid station 17: 1 cup water, 1 cup cola, 1 handful of potato chips and some gummy bears
Aid station 18: sponges
Aid station 19: 1 cup water, 1 cup cola, ice water, potato chips
Aid station 20: sponges and ice
Aid station 21: nothing
Aid station 22: 1 cup cola
Aid station 23: nothing
Aid station 24: nothing

This is as well as I can remember what I ate. looking back I probably had too much water as I was cramping most of the run. I had goose bumps on the run so I made sure to keep up the salt intake and then the ice felt really good to help control my body temp.

For the first loop my goal/rule was to keep my HR under 145. I did this pretty well. I walked the aid stations to keep myself calm and had to walk a little bit of the hills. I felt ok on the run until the turn around. It was mile 14 and you just pass all the family and you have to run past the finish line and back out of town. I think mentally and physically this was the hardest part of the race. I got really light headed and started stumbling a bit. I threw up a little bit at that next aid station and had to run/jog while eating ice to get my legs back under me. After that I kept cautious. The last 3 miles I let it go (HR got up to about 178). I was pushing to give myself some time to enjoy the end.

What would you do differently?:

First, and most important, I need more bike fitness. I was too concerned with how my legs would be after the bike. I also think I would have been better off just running my more natural pace. I was too concerned with holding myself back that I think it was harder to run at the 8-8:30 pace than run at a more natural pace. I should have had a more set nutrition plan with more calories planned (the plan I had didn't have near enough) as I eventually just started grabbing whatever sounded good as I passed through the aid station. I wish I would have practiced more nutrition on runs off of long bike rides.
Also, when it came down to the finish I was happy I was going to make my goal. I should have slowed down in the chute more. I thought I did slow down, but after watching the videos, I really didn't. I enjoyed my moment, but I wish I wouldn't have been worried about the other runners and "staying in line" and I wish I would have taken my time.
Post race
Warm down:

I walked over and saw my dad, and then Whitney and Bryson (much more emotional experience than I expected). I did all the pictures and that that WTC has set up and then went over and signed up for the massage and got some food. I waited for over an hour for a massage. The massage was 5 minutes, and the ladies hands were so tired by the time she got to me it was more like she was just pushing on me rather than massaging. Next time I will skip the massage and just have Whit give me one later.

What limited your ability to perform faster:

Long bike fitness is my number one limiter right now. After that it is the mental will power to trust that I can go faster. Overall I am happy with the race, but those are the things that I will work on for my next IM.

Event comments:

This race is amazing. The whole town comes out to support it and they make it so much fun. The scenery and weather could not have been better. The volunteers are absolutely incredible. They make this race possible. I wasn't sure about all the loops and out and backs for the course, but it made it fun to be able to see my family more and made for a lot of spectators and motivation on the course. WTC did a great job with the whole week of events. I wish it was less expensive, but it was worth such a great experience and such an amazing day.

Last updated: 2012-08-08 12:00 AM
01:14:21 | 3862 meters | 01m 56s / 100meters
Age Group: 73/143
Overall: 853/2318
Performance: Good
First 1.2 miles: 35:00 Second 1.2 miles: 39.21
Suit: Vortex 4 with neoprene cap and booties
Course: 2 loop rectangular course
Start type: Run Plus: Time Trial
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 05:31
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
06:01:19 | 112 miles | 18.61 mile/hr
Age Group: 0/143
Overall: 0/2318
Performance: Good
Split Distance Time Race Time Pace 1.7 mi 1.7 mi 5:37 1:25:29 17.63 mi/h 7.1 mi 5.4 mi 16:16 1:41:45 19.92 mi/h 12.6 mi 5.5 mi 18:10 1:59:55 18.26 mi/h 14 mi 1.4 mi 4:15 2:04:10 19.34 mi/h 56.2 mi 42.2 mi 2:13:55 4:18:05 18.91 mi/h 57.5 mi 1.4 mi 4:17 4:22:22 19.19 mi/h 62.9 mi 5.4 mi 16:57 4:39:19 19.12 mi/h 68.5 mi 5.5 mi 20:10 4:59:29 16.45 mi/h 69.8 mi 1.4 mi 4:16 5:03:45 19.27 mi/h 112 mi 42.2 mi 2:17:26 7:21:11 18.41 mi/h
Wind: None
Course: Two loop double out and back
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:09
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal Good
04:08:28 | 26.2 miles | 09m 28s  min/mile
Age Group: 0/143
Overall: 0/2318
Performance: Below average
Split Dist Time Race Time Pace 2.2 mi 2.2 mi 19:00 7:42:20 8:35/mi 6.6 mi 4.4 mi 39:10 8:21:30 8:52/mi 11 mi 4.4 mi 38:42 9:00:12 8:46/mi 13.3 mi 2.3 mi 19:53 9:20:05 8:38/mi 15.5 mi 2.2 mi 25:47 9:45:52 11:59/mi 19.9 mi 4.4 mi 50:06 10:35:58 11:21/mi 24.3 mi 4.4 mi 39:52 11:15:50 9:02/mi 26.2 mi 1.9 mi 15:58 11:31:48 8:24/mi
Course: 2 loop out and back. First 3 miles through town, then three miles out along the lake.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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