Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
61F / 16C
Total Time = 11h 43m 17s
Overall Rank = 417/2300
Age Group = 24-29
Age Group Rank = 48/166
Pre-race routine:

woke up at 4am, ate bagel with PB, banana. about 5am, ate 3/4 of a powerbar. drank one bottle of GU2O before race and popped one gel 30 minutes before race start.
Event warmup:

put on wetsuit and try not to shiver.... Made a few arm swings to loosen up, that's it.
  • 1h 08m 26s
  • 4224 yards
  • 01m 37s / 100 yards

wind chop was insane !!! white caps, maybe 2 feet. Race director gave option of atheltes to back out and do duathlon. Crowded for all of first lap and most of 2nd lap. stayed focus on form to make sure I was as effecient as possible throught the chop. tried to sight at top of swells so I could see. marginally effective.
What would you do differently?:

Transition 1
  • 07m 57s

long transisiton. put on suncreen myself using spray bottle and had to put on long sleeve jersey and gloves. That took up a lot of time.
What would you do differently?:

race in warmer weather :-)
  • 6h 06m 59s
  • 112 miles
  • 18.31 mile/hr

hills were tough, but I feel I did a good job of hard, but not too hard. I don't think I needed as much fluid since it was cooler than what I am used to in Florida. I had to stop and pee 3 times on the bike alone.
What would you do differently?:

not drink so much in cooler weather and make sure to not drop my power bar at special needs.
Transition 2
  • 03m 46s

helpful volunteer put allof my stuff back in my bag as I was changing. saved a lot of time. vaselin between toes worked well to prevent blisters. Well worth the the extra few seconds.
What would you do differently?:

  • 4h 16m 9s
  • 26.2 miles
  • 09m 47s  min/mile

This is where the race started for me. Felt good for the first 10. struggled back through transition past the family. reduced to a walk by mile 15. Attempted to run several times, but walked most of mile 15-18 while taking in nutrition. started running again at mile 18 walking only the aid stations. Felt like I was floating the last 5 miles.
What would you do differently?:

more run training. I knew I was a little light cmoing in due to injury and missed workouts, but happy with my result in hnd sight.
Post race
Warm down:

hug wife, take pictures, put on warm clothes.

What limited your ability to perform faster:

hill work and longer run training.

Event comments:

Incredible experience !!!! volunteers and fans were incredible. Family was excited because the race was very spectator friendly. They said the day went by very fast. I am an IRONMAN and it feels damn good !!!!!

Last updated: 2007-01-01 12:00 AM
01:08:26 | 4224 yards | 01m 37s / 100yards
Age Group: 0/166
Overall: 0/2300
Performance: Good
Suit: full
Start type: Run Plus:
Water temp: 61F / 16C Current: High
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Good
Time: 07:57
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
06:06:59 | 112 miles | 18.31 mile/hr
Age Group: 0/166
Overall: 0/2300
Performance: Good
Wind: Strong
Course: mostly rolling hills with short steep hills in the middle section. 2nd lap was very tough on those hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Too much
Time: 03:46
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
04:16:09 | 26.2 miles | 09m 47s  min/mile
Age Group: 0/166
Overall: 0/2300
Performance: Average
Course: rolling hills with strong up hill at turn around.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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