Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
55F / 13C
Total Time = 12h 26m 46s
Overall Rank = 568/2470
Age Group = 30-34
Age Group Rank = 95/258
Pre-race routine:

I woke up at 3am, ate two packages of oatmeal, drank one bottle of perform and I ate a peanut butter/honey sandwich. I took a shower to wake myself up, finished my morning with a cup of coffee. Race morning was a stress free morning since I'm a resident of CDA, I knew the area and have been to the race several times as a volunteer/spectator. Race morning felt like any normal Ironman race, whether or not I was racing.
Event warmup:

I decided not to warmup for the race. I had family in town and I wanted to socialize with them before the race and try to make it as low key as I could.
  • 1h 13m 27s
  • 4224 yards
  • 01m 44s / 100 yards

The race day weather was changing constantly the week before the race. On race day, the wind picked up and we were swimming in two foot swells. My swim was five minutes slower than my PR but conditions played a roll in my final time.
What would you do differently?:

Nothing... I immediately found open water and I swam my own race. I entered the water with the 1hr-1hr 10min group. I stayed with my group basically the whole time.
Transition 1
  • 04m 59s

I was in a large pack which got out of the water at the same time. The change tent was so packed that I found myself a nice piece of grass to sit down on and get into my bike gear.
What would you do differently?:

Nothing... I was still on pace to make my goal by the end of the day. When I entered the change tent, saw how packed it was, I did not panic and just did my thing.
  • 6h 15m 53s
  • 112 miles
  • 17.88 mile/hr

My first loop was going exactly as expected. I was averaging close to 20-21 mph and feeling great. When I hit the marker at mile 70 to complete my second big loop, I ran into a sever headwind. I was brought down from 20 mph to 13 mph for the 20 mile southbound stretch. At mile 91 was the turnaround to come back into town and finish the bike. I feel like I cruised in with the wonderful tailwind.
What would you do differently?:

For the most part, nothing. I have been training on this course for months and I knew every small downhill and places I could power though. There were some windy days where I decided not to ride Highway 95 and maybe those training days would have helped me during race day. I was expecting to finish the bike between 5:30-5:45 so I was slightly disappointed in my final time of 6:15.
Transition 2
  • 02m 51s

Great volunteers who took my bike for me and handed me my run gear bag. It made my transition just a bit faster.
What would you do differently?:

  • 4h 49m 36s
  • 26.2 miles
  • 11m 03s  min/mile

When I realized my goal time was not going to happen, I told myself to just enjoy the run. I left T2 and I stopped b my wife and told her I would be a little longer on the run because I was going to have fun, talk to people and just enjoy my marathon. I ran the first loop with no problems and felt great up to mile 20. The last 6.2 miles were more difficult but nothing I could not handle. I walked every aid station and the front side of Bennett Bay hill. While would on the course, I met some great people, talked to some wonderful volunteers and had a blast with the folks at Aid Station #2.
What would you do differently?:

I did exactly what I wanted to do, have fun during my marathon and I was pleased with myself.
Post race
Warm down:

I was escorted through the finishing chute where I found a buddy of mine was volunteering. It was great to see his face, talk to him as he walked me through. I grabbed two pieces of pizza, chocolate milk and went back to my family. I posed for photographs and we went home. Once at home, I jumped right into the bathtub and just laid there. After getting out, my wife took a rolling pin to my legs, back and arms to roll out my pain.

What limited your ability to perform faster:


Event comments:

Ironman CDA has a reputation in town of being one of the most iconic ,scenic and spectator friendly courses around the country. I'll tell ya, for a local, this course did not disappoint! Mike Reilly said during the welcome ceremony that taking your time down the finishing chute is the most important thing you could do. He stressed that the "young bucks" sprint the finish and he never understood that. As I made my turn down Sherman Ave., I looked back behind me and I was the only one around. I ran side to side and gave as many high fives as I could. I listened as Mike Reilly said "From Coeur d' Alene, Idaho, a local Police Officer Andy Nye, YOU ARE AN IRONMAN!" I have dreamed of this for so long and I achieved my goal for the year. My final time may have been 27 minutes too slow but I have the most fun I could have ever had. Thank you to all the athletes and volunteers who made my dream come true!

Profile Album

Last updated: 2013-08-06 12:00 AM
01:13:27 | 4224 yards | 01m 44s / 100yards
Age Group: 89/258
Overall: 551/2470
Performance: Good
Suit: Xterra Pro3
Course: Two loop out and back with a small beach run between loops.
Start type: Run Plus:
Water temp: 63F / 17C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:59
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:15:53 | 112 miles | 17.88 mile/hr
Age Group: 79/258
Overall: 460/2470
Performance: Average
Wind: Strong
Course: Two small loops out to Higgins point and two long loops out on highway 95
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:51
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:49:36 | 26.2 miles | 11m 03s  min/mile
Age Group: 95/258
Overall: 568/2470
Performance: Good
Course: Two loop course along a beautiful lake and a great community!
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: Good
Race evaluation [1-5] 5