Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
55F / 13C
Total Time = 13h 01m 44s
Overall Rank = 1123/
Age Group = 40-44
Age Group Rank = 222/362
Pre-race routine:

Nothing specific. Woke up at about 4:15 and started with fueling and hydrating by drinking about 3/4 bottle of Gatorade/perpetum mix which I have been training with all season. Got to the race site a little after 5 and did all of the usual stuff with my bags. It was pretty cold and quite windy. The lake was quite rough with good sized waves with white caps. I knew if this kept up the swim estimate I was hoping for was highly unlikely but I kept my spirits up.
Event warmup:

Nothing, tried to keep comfortable.
  • 1h 25m 59s
  • 4224 yards
  • 02m 02s / 100 yards

What can I say, This was totally different than anything I have ever done before. All I ever swim in is a indoor pool. None of my other IM's or halfs were anywhere near this rough. This was very choppy, had some currents... It was just plain tough. I am not a great swimmer (not by a long shot) so the chop and current kicked my ass. All I could say when I saw my time was 'F**K! I knew right away my chance of making sub 12 hours would be much more difficult.
What would you do differently?:

Not too much I can do. There is no place around here where I could mimmic these conditions nor even do open swimming so it was what it was.
Transition 1
  • 05m 52s

We weren't allowed to have shoes clipped in so we all ran to the bike in our shoes. No big deal, except I couldn't get clipped in due to mud in my left shoe. A few whacks on my crank and it was all better. T1 was fairly smooth otherwise. I shaved a couple minutes off of my Lake Placid time so I made back a couple of minutes.
What would you do differently?:

Nothing really, all went pretty well.
  • 6h 16m 36s
  • 112 miles
  • 17.84 mile/hr

I don't like excuses. With that said I will not make excuses for not making my goals during this race. There are, however, some things that I could not control on race day that doomed me to failure. The first being the swim but we all had to deal with that.

All went pretty well on the bike for a while. I have trained all year with gatorade so I could work with the stuff on the course. I also only used gel's as food. This worked pretty well. That was the plan for race day. I brought one bottle of Gatorade and one scoop of perpetum on the bike just to get a little protein. This was the mix I have used many times with good results. I also brought a gel flask with about 5 servings of gel. This was only to give me a little variety from whatever flavor was on the course.

Once on the course I drank my bottle and grabbed a gel at one of the early aid stations. It was green so I thought it would be apple cinnamon. Sweet, one of my favorites. I squeeze it in my mouth and almost spit it out, it was green apple. YUCK!!! Holy shit that was nasty, I instantly flashed back to the Harrisburg Marathon where they had Cytomax on the course which made me sick. I swallowed it and continued on knowing there were other choices. Next stop I grabbed another flavor... Tangerine OH NO !!! it was as bad as green apple!!! Now I'm a little pissed and worried, How can this be happening. The only other choice was vanilla and I already know I can't tollerate that so what to do... I started using the gatorade and power bar bites. It seemed to be OK, I was grabbing a piece at most stations and things were going along fairly well.

Other than nutrition I had 2 other F-ups. First, I never re-calibrated my race wheels and computer so it was off by 3-4 miles over the course which made my averages too high, I could have ridden harder but I tried to keep it cool cause I wanted to run well. Second, I use endurolytes all the time, somewhere on the first loop I dropped them. Believe it or not I found them on lap #2 but I had started to take a banana about every other aid station to try and get a little extra to help stave off cramping. Bananas and I have a love hate relationship. I love them but sometimes they upset my stomach.

All of that said the bike course went pretty well. In hind site I screwed this part up by not having some type of back up plan. I should have had my own gel's on the course and only taken gatorade from the course. I WILL NEVER MAKE THIS MISTAKE AGAIN.
What would you do differently?:

NEVER AGAIN!!!!! Never will I count on a course for the gel's. I will bring my own and will have plenty of extra in special needs bags. and later on the runs. I will also have replacements of my endurolytes along the way.
Transition 2
  • 04m 11s

Nothing special here, About 90 seconds faster than LP. I took time to put on my toe socks and compression socks but I wanted to find a balance between speed and screwing up 'cause I forgot something.
  • 5h 09m 8s
  • 26.2 miles
  • 11m 48s  min/mile

When I got off of the bike I was feeling great, I knew I had little chance of making my projected time but I felt that blowing away my old PR was pretty likely. When I started to run my legs felt great. I had to slow myself down cause I was running way too fast. I kept up with my splits throught the first 9 miles and you can see I was trying to get into a sustainable rythym. I knew the sub 8.5 min miles I was running weren't sustainable. Slowly but surely I honed in on 9-10min/mile which I figured I could do. Unfortunately, as I started to get settled in my stomach became quite un settled. It was obvious that I wasn't digesting anything I was eating. My stomach felt like a washing machine. I knew this was big trouble. I continued on walk/running for several more miles but it was clear that things were falling apart. When I got back in the transition area section of the course I felt like I was going to throw up so I went off course behind some bushes and puked. Instantly I felt much better. I tried to run but couldn't muster much and I didn't feel like I could eat so it became a matter of survival. I walked and ran as much as I could for several more miles till I finally felt like I could start eating again. I started with some chicken broth which was a god send. Within a few minutes I started to come around. I remembered that I had a couple of mint chocolate gels that Beth and Andy gave me before the race. I took one in and voila I started feeling much better, so good that I could run again. I was able to use those 2 gels to get me through the final 6 miles or so of the run without walking. I finished dissapointed with my results but I felt much better. By the time we went out on the run, the wind was pretty strong blowing off of the lake and it started to rain. It was friggin cold. Somewhere along the way I picked up a mylar blanket and ran with it for the last 6 or 7 miles but ditched it before I made my last turn. Thank god for it 'cause it was COLD and drizzling. I was told 51 degrees but I can't say for sure. I believe it.
What would you do differently?:

I said it all already. Once again it comes down to race execution...
Post race
What limited your ability to perform faster:

I said it all earlier, lack of back up plans for nutrition is the most basic failure!

Event comments:

A great race in all aspects. A beautiful area and a great course. The weather was cold and windy and rain started on the run so be prepared for anything but all in all it was a place where I will be returning because I have unfinished business here. I have no doubt that if i had not made a couple of important mistakes, I could have easily nailed a new PR by quite a bit. Lessons learned...

Last updated: 2008-06-24 12:00 AM
01:25:59 | 4224 yards | 02m 02s / 100yards
Age Group: 256/362
Overall: 1399/
Performance: Bad
Swim was a 2 loop counter clockwise rectangle.
Suit: Full
Course: Swim in Lake Coeur d'Alane, Lake is crystal clear and beautiful as is the town.
Start type: Wade Plus: Shot
Water temp: 63F / 17C Current: High
200M Perf. Remainder:
Breathing: Below average Drafting: Average
Waves: Bad Navigation: Average
Rounding: Average
Time: 05:52
Performance: Good
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
06:16:36 | 112 miles | 17.84 mile/hr
Age Group: 186/362
Overall: 944/
Performance: Average
I think this is really where the wheels started to fall off this train. I pre rode this course with Flyboy and Ed and had a pretty good idea of what to expect. All in all it seemed pretty comparable to my home terrain. I had calculated needing about 18.5 mph to keep me on pace to make a sub 12 race.
Wind: Some
Course: Course is awesome, something for everyone. I hit 47mph in the aero position on one descent and the 40's a couple other times. The road was in really good shape, curves were sweeping and fun. The flats were fast and except for a few of the hills you could carry a bunch of momentum up the other side so not too bad.
Road: Smooth Dry Cadence: 80s
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 04:11
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal
05:09:08 | 26.2 miles | 11m 48s  min/mile
Age Group: 252/362
Overall: 1350/
Performance: Bad
Course: Great crowd support much of the way, generally it's an out and back loop 2x. Not particularlly hilly.
Keeping cool Bad Drinking
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4