Ironman Coeur d'Alene - Triathlon

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
72F / 22C
Total Time = 12h 20m 26s
Overall Rank = 534/2466
Age Group = 35-39
Age Group Rank = 92/316
Pre-race routine:

Woke up well before my alarm, so no problem getting there on time. Had oatmeal and a banana just as we arrived (a little over 2 hours prior to start.) Done with bike and transition prep in plenty of time. Powerbar and potty about 530 am.
Event warmup:

Wetsuit on by 6am. In the water by about 630 am for only about 100 total yards of warm up. I got fairly acclimated to the cold water, and focused on getting calm with the really rough water! While waiting on the beach during the rolling start, I just tried to keep my arms loose and body temperature up, which was tough because it was chilly!
  • 1h 27m 6s
  • 4224 yards
  • 02m 04s / 100 yards

This was by far the most challenging swim that I've ever done. The swells were 2-3 feet, and just short of white capping. It was rolling into the shore/at me for the first 1000. With the number of bodies and pounding of the waves, I had no rythym for that first out. I also swam too close to the buoy line, so was constantly getting swam over or held up. The rest of the swim went pretty well. I got settled in and got good breath control. Getting to about 200 yds of consecutive freestyle by the end. My second half was 6 minutes slower than the first, which was pretty surprising since I felt much more comfortable for the second half. Just goes to show how fatigued my arms were getting and how much my stroke suffered.
What would you do differently?:

Start to the outside of the pack and away from the buoy line! Other than that, I just needed more experience of swimming in that volume of people with that rough of water. All things considered, I still made my goal time!
Transition 1
  • 09m 37s

It's kind of hard to rate this transition compared to others I've done. Obviously with 9.5 minutes, something was different! I put myself in the transition area during a very busy time. The wetsuit peelers were very nice and helpful. The change tent was a zoo! No chairs to sit in. I took much longer drying off than normal due to the cool temperature so I didn't get chilled right away on the bike. I also put socks on, which added a minute or so.
What would you do differently?:

Not sure. I had a lot of extra stuff in my transition bag, which probably added time to sort through. Leave the extra water bottle and sunscreen out of the bag next time.
  • 6h 30m 29s
  • 112 miles
  • 17.21 mile/hr

This was a challenging day for this ride, which made it all the more satisfying when I look at the results! I passed about 550 riders, 73 of which were age groupers. I really felt strong on the hills, and it showed as I blew by competitors (guessing around 200 on the first Micah climb.) The headwind for 20 miles heading south on 95 was mentally taxing, but I kept the cadence pretty relaxed and had a great ride back to CDA. I went out in 3:08, came back in in 3:22, which wasn't exactly the goal, but it turned out to be pretty effective. My second lap included a dismount to refill water bottles and collect more nutrition (volunteers were excellent helpers!) and one for a pee break at mile 90.
What would you do differently?:

I would probably focus a little more on even splits. I knew I was pressing the first 20-30 miles, as the legs were feeling excellent! I'm not sure if it could have resulted in a net lower time for the bike, but perhaps a slightly better run.
Transition 2
  • 03m 24s

Again, kind of hard to compare this transition to others because of the format and size of the transition zone. Volunteers took my bike as soon as I dismounted. I had a good quick slide of the shoes in the change tent. Added time due to the need for some chamois butter! I also took the time to get re-lubed at the sunscreen booth! I left my sunglasses with my change volunteer, which cost me maybe 30 seconds to retrieve.
What would you do differently?:

Pay a little closer attention to my sunglasses and not forget them!
  • 4h 09m 50s
  • 26.2 miles
  • 09m 32s  min/mile

This run will stay with me as long as I have breath! Temperatures were very comfortable and the wind died down substantially. My first lap was about 1:58, and I really thought I could match that on the back. I walked one-minute stretches of the bennett bay hill on lap one, and other than that I was able to jog for all but the aid stations. I went out way too fast (7:32 for the first 2.5 miles!) It obviously slowed me down in the long run, but it wasn't a burn out effect. The second lap had the same intervals of walking up Bennett Bay hill, but also had one-minute walks up several of the other minor hills. I also had GI concerns for much of the second loop. I had to limit gel intake and rely more on salt and perform. Ended up with one pee break at mile 20, but no sit-downs needed!
What would you do differently?:

Try not to go out so fast! This was really tough with the energy from the thousands of spectators. Other than that, it was an absolutely great race. I really executed my game plan well.
Post race
Warm down:

Not much warm-down. Just some walking and then in line for a massage.

What limited your ability to perform faster:

My swim technique. My bike. A poorly executed first transition.

Event comments:

What a great race experience. Nothing beats hearing those infamous words for the first time...."Jeff Whitman of Longview, YOU ARE AN IRONMAN!!!" I'm so happy with my performance. All glory to God who strengthens me!!

Last updated: 2014-07-01 12:00 AM
01:27:06 | 4224 yards | 02m 04s / 100yards
Age Group: 199/316
Overall: 1316/2466
Performance: Average
Suit: Full wetsuit
Course: Two rectangular loops with a brief exit from the water and through the timing chute at the half way mark.
Start type: Run Plus: Waves
Water temp: 61F / 16C Current: High
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Good
Time: 09:37
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
06:30:29 | 112 miles | 17.21 mile/hr
Age Group: 126/316
Overall: 764/2466
Performance: Good
Wind: Strong with gusts
Course: A two loop course with an out and back going northeast along the lake. Then an out and back going south on I-95 towards Worely and back.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:24
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
04:09:50 | 26.2 miles | 09m 32s  min/mile
Age Group: 92/316
Overall: 534/2466
Performance: Good
Course: Two out and back laps along the lake from CDA to the Bennett Bay Hill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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