Ironman Coeur d'Alene - TriathlonFull Ironman

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Couer d'Alene, Idaho
United States
Ironman North America
95F / 35C
Total Time = 14h 14m 55s
Overall Rank = 1267/2227
Age Group = 40-44
Age Group Rank = 227/352
Pre-race routine:

- "Triathlete Bible's" recommended breakfast 4 hours before race (i.e., approximately 1,300 calories: 2 Ensure Plus cans, 3 pieces of toast with almond butter on them, 3 small apple sause containers, 1 glass of water)
- Confirm everything that was in the 5 race bags (bring gels for bag, sunglasses, etc.) and delivered the day before
- Get numbers on me, then put suntan lotion on
- Loraye was an amazing friend and help getting me ready for the race, keeping me organized, focused, holding things, etc.
- Prayer for safe, fun race

Event warmup:

- Stretch hamstrings, shoulder, core

  • 1h 18m 26s
  • 4224 yards
  • 01m 52s / 100 yards

- I was disappointed by my swim time, as I was aiming for under 1 hr 10 mins
- Reasons for slower swim: 1) first 10-15 minutes was very little consistent freestyle swimming, mostly wadding in water and breast stroke due to mass start, got hit/kicked many times because it was like a blender out there with swimmers all around you, 2) I only drafted 10% of the time, 3) left leg started to cramp on the second loop, and 4) probably lost upper body strength on second loop
What would you do differently?:

- Start on the inside of the race buoys (vs. outside where 98+% of swimmers started) and swim inside buoys until get to first turn buoy to get much more open water
- Then you should be with other swimmers your speed or faster, and then draft, draft, draft!
- Do more longer distance swim practices in the last 2 months before the IM (I stopped doing them to save my bad shoulder)
Transition 1
  • 14m 14s

- Very slow transition, as usual for me since: 1) I do not run in transition, 2) had to find my own swim to bike transition bag, 3) changed to cycling shorts, and 4) had to get my own bike
What would you do differently?:

- Try to reduce time by 3-4 minutes
  • 6h 40m 32s
  • 112 miles
  • 16.78 mile/hr

- Overall, disappointed with my cycling, especially on loop 2 where my stomach felt upset on much of the 42 mile section.
- On loop 2 I was passed much more than on loop 1 and finally determined it was because my sodium levels got too low due to the extreme heat (I used a Camelback which I refilled on the second loop and did not put enough of my Powerbar Endurance powder/CarboPro in it when I refilled it - also it was refilled with room temperature vs. cool water) despite taking many salt tablets. I stopped and got more suntan lotion and downed a full Gatorade Endurance bottle and started to feel better
- My triple chainring was a real plus and helped me be much stronger on the steep hills than 80+% of participants I saw on the hills
What would you do differently?:

- Consider not using the Camelback
- If use Camelback, not stop to refill it, but switch between using it and taking Gatorade drinks on course
Transition 2
  • 10m 6s

- I changed my socks and entire outfit (i.e., running shorts and short sleeve shirt on)
What would you do differently?:

- Not change socks unless cycling socks were bothering me (they were not), since new socks bothered me on run
  • 5h 51m 39s
  • 26.2 miles
  • 13m 25s  min/mile

- Surprisingly, the run was my strongest of the 3 sports today (normally it is the worst!).
- I trained 100% only for race walking (due to my knee/back problems) and this worked out great since on the first loop 60+% of participants near me were walking and 80+% were walking on the second loop. I was the fastest walker I saw on the course and passed dozens and dozens of other walkers.
- I walked with another guy, Todd, who was almost my speed in walking from about mile 9 to 16, and it was a great distraction to talk to him and forget the heat and how my feet hurt (blisters were starting since my feet where sliding around in my shoes and some nails were hurting)
- At about mile 16 Todd told me he could not keep up the pace we were walking at and physically I felt great, so I ran about 50% of the remaining 10 miles, running for a few minutes and then walking a few minutes. I realized if I pushed I could finish in 14 hrs 30 minutes and then later calculated since I was really moving at a great pace that 14 hrs 15 minutes was possible.
- Nutrition on run was great. Walked with a water bottle in a waist holder, which worked out great. Alternated between 1) water and then gel, salt tablet, Clif Bars, mixed nuts (I brought them) and bananas/pretzels (on course), and 2) Gatorade (at rest stops).
- The strong run portion more than made up for the disappointing swim and bike portions.
- In the bike and run portions I was smiling a lot (especially on the run) and thanking volunteers.
What would you do differently?:

- Very little, possibly walked even faster in the first loop.
Post race
Warm down:

Walked around at the end

Event comments:

Excellent race, very well organized, lots of fun, amazing volunteers and lots of spectators along the course (great course for spectators)

Last updated: 2006-07-04 12:00 AM
01:18:26 | 4224 yards | 01m 52s / 100yards
Age Group: 225/352
Overall: 1314/2227
Performance: Below average
- 36:35 min/sec on first loop - 41:52 min/sec on second loop (I was surprised since it felt like the second loop was faster than the first)
Suit: Full wetsuit
Course: - Two 1.2 mile loops in long rectangular course. After first loop get out of water and run over timing pad, then start second loop
Start type: Wade Plus:
Water temp: 61F / 16C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
Time: 14:14
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed:
06:40:32 | 112 miles | 16.78 mile/hr
Age Group: 234/352
Overall: 1254/2227
Performance: Below average
- Avg heart rate: 129 - Avg speed lap one: 17.9 mph (3 hrs, 7 min, 13 sec) - Avg speed lap two: 15.8 mph (3 hrs, 33 min, 20 sec)
Wind: Some with gusts
Course: - 2 laps of 56 miles - In each lap was approx a 14 mile short loop along the water with some hills, and a 42 mile loop with 2 large/steep hills followed by mostly flat cycling (and strong headwinds on loop 1)
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 10:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:51:39 | 26.2 miles | 13m 25s  min/mile
Age Group: 215/352
Overall: 1313/2227
Performance: Good
- Not captured on HR monitor correctly
Course: - Two loops of 13.1 miles - First loop was extremely hot in full sun - Second loop was mostly in shade and then dusk, and was much cooler than the first loop
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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