Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
72F / 22C
Total Time = 12h 13m 23s
Overall Rank = 657/2318
Age Group = M35-39
Age Group Rank = 122/294
Pre-race routine:

Got up at 4am. Ate some breakfast, drank some coffee and cleared out the system. Then headed down to the race site to get marked..etc
Event warmup:

Swim a few yards to get acclimated.
  • 1h 18m 31s
  • 4224 yards
  • 01m 52s / 100 yards

Loved the rolling start, it's a great idea. I seeded myself in the 1:00 - 1:15 chute. Wanted to swim a 1:10 or so, but it didn't happen. In the pool all my times were consistent with easily doing that (20x100 on 1:40 etc), but I just didn't do on race day. I had more contact on the second lap, but on both laps I swam out wide. Ended up doing 2.6 miles, so yeah I've got that going for me...
What would you do differently?:

I actually think my wetsuit hindered me this time. I probably would have been faster without it. Regardless, I clearly needed to put in more practice in outdoor swims. I tend to lollygag on them unlike when I'm in the pool.
Transition 1
  • 07m 1s

Took my time. Busy tent. Got some sunscreen on (pasty Irish boy) and headed out for some fun.
What would you do differently?:

Not much, it's a long day and I knew I wasn't in a big hurry.
  • 6h 10m 26s
  • 112 miles
  • 18.15 mile/hr

Tough course, but stunning. No topography like this in MN, but it wasn't devastating. I went a bit lower in power than I wanted (AP 160W), but did very well. I was trying to set up for a good run.
What would you do differently?:

Not much. Got in lots of nutrition, enjoyed the scenery and loved climbing those hills (hate descending them).
Transition 2
  • 05m 30s

Got ready for run, nice cold towel (thanks volunteer!!!) and some sunscreen. Stretched a bit too.
What would you do differently?:

Not much, not in a big hurry.
  • 4h 31m 55s
  • 26.2 miles
  • 10m 22s  min/mile

I tried to set up for a good run. I had focused on the run portion quite a bit and thought I was capable. Paced fine for the first few miles and then stitched up really bad in the side. My intercostal muscles still hurt typing this. I just don't know what happened here. It was very frustrating b/c I had the fitness to run well. Started a jog/walk regimen. Put my knee brace on at special needs and continued on. My knee really started to hurt from the start/stop, but I just kept going. Jog 2min walk 30s, walk aid stations. I couldn't quit.
What would you do differently?:

I think I'm bowing out of the IM game. I want to run the marathon, not barely manage it.
Post race
Warm down:

Lay down and not puke.

What limited your ability to perform faster:

I don't know how to train those ribcage muscles. I honestly have no clue. My long bikes were in aero and I never had this problem. It wasn't excessive water. I took in ample salt as well. I'm honestly perplexed by this and I think I'll stick the 70.3 distance as I can manage that pretty well. If only CDA had a 70.3...

Event comments:

You cannot beat this race. My attraction to IM, specifically CDA, is the town and the people. The support is unbelievable and the energy in the air unlike anything else I have experienced. The venue is breathtaking, challenging and worth the effort. Thanks to all the volunteers and staff who made the race possible and congrats to all my fellow athletes who endured the day!

Last updated: 2013-06-26 12:00 AM
01:18:31 | 4224 yards | 01m 52s / 100yards
Age Group: 0/294
Overall: 0/2318
Performance: Below average
Course: Two loop rectangle counter clockwise
Start type: Plus:
Water temp: 62F / 17C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 07:01
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:10:26 | 112 miles | 18.15 mile/hr
Age Group: 0/294
Overall: 0/2318
Performance: Good
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 05:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:31:55 | 26.2 miles | 10m 22s  min/mile
Age Group: 0/294
Overall: 0/2318
Performance: Below average
Keeping cool Drinking
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] 5