Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
65F / 18C
Overcast
 		Total Time = 12h 44m 34s
Overall Rank = 879/2196
Age Group = 25-29
Age Group Rank = 77/147
Pre-race routine:

I didn't really follow a routine. My training partner and his wife wanted to be early down at the transition zone. He was up at 3. I was up around 3:30am. I would have preferred to sleep in more. Just an early breakfast and some stretching before we left the house.
Event warmup:

Warm up? Sheesh that was just trying to stay warm. A lot of us had on our wet suits just to stay warm. It was a cold wind blowing before the race.
Swim
  • 1h 24m 12s
  • 4224 yards
  • 01m 59s / 100 yards
Comments:

The swim was a meat market! The chop was making it very difficult to see the bouys. They were on the small side of only 2-3 feet high. When the water has swells of 1-2 feet. Seeing the bouys is rather difficult. At all of the turns. It seemed everyone stopped to try and sight. Everyone just toppled onto each other. After the first loop, things spread out a bit. But heading back out into the chop was tough.
What would you do differently?:

Get out quicker for the first loop. I need to spend more time in the pool to do that. For not swimming much this year. Yet still posting a PR. I'll take it.
Transition 1
  • 09m 22s
Comments:

The tent was packed when I got there. I was trying to make a quick T1. But I guess that didn't work so well. Not sure what took so long. Maybe putting on that dry jersey to stay warm along with the arm warmers. Not so easy on wet skin. Add to it the time taken to clean my feet off.
What would you do differently?:

On a warmer day, I would have been wearing more under the wetsuit.
Bike
  • 6h 07m 11s
  • 112 miles
  • 18.30 mile/hr
Comments:

A good course. Very challenging. The winds did make things more difficult as riding the last 12 miles into town, it was a headwind. I was able to slice through it rather well.
What would you do differently?:

Get more time in on this bike. Bought it 3 weeks before the race. But still did really well on it.
Transition 2
  • 02m 3s
Comments:

Having help in the tent was helpful. Just taking everything out and dumping it. Someone else grabbed it and put it in the bag.
What would you do differently?:

Keep less nutrition on me. Remember to take out the special needs C02 catridge from the jersey pocket. Ended up running the marathon with that. Ooops.
Run
  • 5h 01m 46s
  • 26.2 miles
  • 11m 31s  min/mile
Comments:

The first loop went well. Done in around 2 hours. The 2nd loop I faded as my calfs really started to cramp on me. But still held a good walking pace for most of the 2nd loop.
What would you do differently?:

Work on my nutrition during the bike. That should leave me in better shape for the run.
Post race
Warm down:

keeping my body warm was the goal.

What limited your ability to perform faster:

nutrition.

Event comments:

I really enjoyed this race and am thinking about doing it again next year! It was a blast. Tough day out there. But I am thinking about doing it again. I need to see who else is thinking about doing it though.




Last updated: 2007-05-24 12:00 AM
Swimming
01:24:12 | 4224 yards | 01m 59s / 100yards
Age Group: 0/147
Overall: 1160/2196
Performance: Good
Suit: Orca Speed Suit
Course: 2 Loops of 1.2 miles. Count clockwise. Getting out of the water after the first loop, running over a timing mat and through an arch. Then back into the water for the 2nd lap.
Start type: Run Plus: Shot
Water temp: 60F / 16C Current: High
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Bad
T1
Time: 09:22
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
06:07:11 | 112 miles | 18.30 mile/hr
Age Group: 0/147
Overall: 739/2196
Performance: Good
The first loop I was cooking. Finishing in around 2:48. The 2nd loop, I was spending so much time just peeing. It was annoying. I think I had an imbalance somewhere that caused my body to just get rid of the extra fluid.
Wind: Some with gusts
Course: 2 loops. I was doing well on the first loop. 2nd loop I faded. The hills were far more challenging on the 2nd loop then I expected.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Below average Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 02:03
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
05:01:46 | 26.2 miles | 11m 31s  min/mile
Age Group: 0/147
Overall: 879/2196
Performance: Average
Course: 2 loops running along the side of the lake and through residential area's. Very scenic.
Keeping cool Good Drinking Just right
Post race
Weight change: %5
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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