Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
65F / 18C
Total Time = 13h 36m 39s
Overall Rank = 1244/2196
Age Group = 30-34
Age Group Rank = 248/378
Pre-race routine:

Slept better than I thought the night before the big race. Woke up at 4:30. . ate a piece of bread, drank some Accelerade, had a PowerBar Gel and a half banana. Headed down to the start.
Event warmup:

Not much besides staring at a cold lake with choppy water. . oh and I think I pumped too much air in my back tire, which turns out to haunt me later on.
  • 1h 00m 4s
  • 4224 yards
  • 01m 25s / 100 yards

I wanted to break an hour on the swim. Given the conditions, I think I did pretty good. I got kicked in the face twice, kicked int the side and my feet/ankles pulled on on the first lap. What is it with pulling on the ankles/feet? I have been swimming a long time and never understood that? Oh I found something now let me grab onto it? Oh well. .I just kicked a little harder when someone did that.

For the swim, I started out on the far left (facing the water) there wasn't a ton of people and I was behind just one person. It was a scramble into the water and to the first buoy, but the firt turn buoy came faster than expected. It was really choppy out there though. I guess 57 people chose to not swim and do a duathlon, I thought the race announcer was just joking when he mentioned that.
What would you do differently?:

Not much... just did what I had to do and then got out. .
Transition 1
  • 06m 1s

I cramped up when the strippers pulled the wetsuit off of me. . I usually cramp up at least once in race, so I guess my body wanted to get it out of the way early this time.

The change tent wasn't that crowded like everyone said it would be. . .I sat down, got my stuff on and then headed off on the bike.
What would you do differently?:

Don't know. . was still a little dizzy from the swim and didn't rush things as I didn't want to forget anything.
  • 7h 32m 6s
  • 112 miles
  • 14.86 mile/hr

The bike was going great, I don't have a computer on my bike, but I could tell that my average out of transition and through miles 10 and 20 was around 20 mph and I felt like I wasn't pushing it at all.

At mile 34 I had been passed by a number of very good bikers (I expected this to happen), but then at mile 38 the shot that was hear around Hayden Lake happened. My rear tire blew out and when I say blew out, I mean it. The whole sidewall of the tire was gone. About 3-4 miles before this, I noticed a rythmic bump in my rear tire, but figured it was just the road. That turned out to not be the case. After I dismounted the bike, I spoke with a race official (this did happen in a good plae I guess) and he said that he would call in bike support for a new tire, but didn't know how long that would take.

Well to make a long story short, I ended up borrowing a spectators cell phone to call my family who had an extra tire in the trunk to see if they could beat the bike mechanics to my location (the location made it possible for them to do this with ease). My family arrived after I had been standing on the side of the road for an hour just watching everyone go by. I got the new tire on, got my tube out of the pack, then another horror set in. The tube that I was carrying was not long enough in the stem to get air into it. I needed an 88mm stem or a valve extender. THIS WAS MY FAULT!! I should have double checked the tube I was carrying to make sure it was the right one. Well, they left to go find a tube or valve extender for me, but 30 minutes later the bike mechanics arrived and had me on my way.

There is a lot more emotion to this story, but in the end I learned some lessons. Total time on the side of the road just standing and watching the race go by was 1 hour 30 minutes. I did get back on the bike and hammered, not knowing how this would affect my run. One good thing is that I did get to ride next to Bonnie for about 5 minutes. . . it was nice to see a friendly face on the course.

I will always wonder what would of happened if I wouldn't have lost that hour and half. So I guess I will have to come back and find out. :)
What would you do differently?:

Carry a spare tire with me and TRIPLE CHECK that the tube I have is the right stem length for my Zipp 404 wheel set!!!
Transition 2
  • 05m 6s

I thought I may cramp off getting of the bike, but the volunteers were great in laying the bike sideways so I could dismount without much quick movements on my part. I loved the Volunteers!!!
  • 4h 53m 22s
  • 26.2 miles
  • 11m 12s  min/mile

Well, I am not a runner. I ran my first marathon in January of this year and did a 4:56. Needless to say I was expecting a 6 to 7 hour marathon split for me, so I was/am VERY HAPPY with my run.
What would you do differently?:

I don't know. .I ate/drank and paced myself pretty good. At mile 13-15 my legs started to ache so I took some extra strength Tylenol and that made them feel much better. I don't know my splits of miles 19-26, but I was running pretty good by then. I saw Doug and Bonnie on the course, it was good to see Doug, he passed my at mile 2 but I was happy he was running good, I saw Bonnie and gave her a high five.

I LOVED running down Sherman into the finish line. It was the best feeling ever. I can't even describe it. . . Just know that I want to do it again.
Post race
Warm down:

Walked around and just drank some water. I usually can't eat food after a long work out or race, so I didn't eat much that night. I started to feel as though I had a fever so headed home took some Tylenol and covered up in multiple blankets. About an hour after sleeping I woke up drenched in sweat. .so I think I had a little fever after the race. I wanted to go back and cheer people in, but had really bad chills.

Event comments:


Well, for a 50 Yard Freestyler in College who hated to run and thought Ironman races were for the insanse. . . I am proud to say that I did it. I Truly believe that anyone can do this, if they have the heart, mind and spirit for it. It takes time in the saddle, time in the pool and time in the running shoes, but in the end it is all worth it. A special thanks to my Wife Amy, My Dad and My Aunt and Uncle. They did a great job of supporting me.

Last updated: 2007-04-18 12:00 AM
01:00:04 | 4224 yards | 01m 25s / 100yards
Age Group: 0/378
Overall: 44/2196
Performance: Average
Max HR: 188 100% of Max Avg HR: 170 90% of Max First lap was 29 minutes, I just glanced at my watch, but I am sure that is what it was.
Suit: Xterra Ventilator Sleevless
Course: 2 Rectangular Loops with a short jog on the beach between the first and second. It was really choppy.
Start type: Run Plus: Shot
Water temp: 60F / 16C Current: High
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Bad Navigation: Average
Rounding: Good
Time: 06:01
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
07:32:06 | 112 miles | 14.86 mile/hr
Age Group: 0/378
Overall: 0/2196
Performance: Below average
First Bike Segment 34 miles: 1:46.47 19.10 mph Second Bike Segment 56 miles: 4:32.08 12.35 mph Third Bike Segment 22 miles: 1:13:11 18.04 mph Max 184 98% of max Avg 154 82% of max
Wind: Headwind
Course: Double loops from CDA to Hayden and back. Hayden featured lots of rolling hills
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 05:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike
Racking bike
Shoe and helmet removal Average
04:53:22 | 26.2 miles | 11m 12s  min/mile
Age Group: 0/378
Overall: 0/2196
Performance: Good
Max 175 93% of max Avg 150 80% of max
Course: Pretty flat running course. .nice run along the lake. Couple of short hills, one long gradual and one steep, but only had to run half way up that one. Loved the run course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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