Ironman Coeur d'Alene - TriathlonFull Ironman

View Member's Race Log View other race reports
Coeur d'Alene, Idaho
United States
Ironman North America
55F / 13C
Total Time = 13h 26m 8s
Overall Rank = /
Age Group = W18-24
Age Group Rank = 6/19
Pre-race routine:

Word of advice: get to the transition area EARLIER than you think you need to on race day... we got there kind of late and were rushing around in the huge crowds - not a good way to start off the morning!
Event warmup:

Not much - just swam a few strokes in Lake Coeur d'Alene to get my body used to the temperature and to get a little bit of the nervous energy out!
  • 1h 04m 23s
  • 4224 yards
  • 01m 31s / 100 yards

There really is nothing quite like running into a lake with 2000+ of your favorite triathlon buddies and all trying to round one little buoy! I got the typical kicks and bumps and body mauling for the first 900 (to rounding the buoy), but it started to even out coming back. The second loop was much quieter. Unfortunately, the wind started picking up and made the swim out on the second loop MUCH choppier... but also made for a better ride in!!
What would you do differently?:

Be more aggressive.
Transition 1
  • 05m 21s

Took earlier advice and didn't run, but definitely didn't walk through it either. More of a speed walk/trot.
  • 7h 15m 35s
  • 112 miles
  • 15.43 mile/hr

I was hoping for 7 hours or under, but I guess I got a little tired the second loop... cycling is by far my least favorite discipline and clearly my worst. On the plus side, my nutrition plan of a Hammer gel on the top of every hour + sips of a 3.5 hour bottle of Perpetuem every 15 minutes worked REALLY well. No bonking at all! I also had water and a Camelbak Elixir tablet (like Nuun, but bigger) in my aerodrink system to keep the electrolytes coming. I carried an extra in my bento box. Overall the course is nice - flat when you want flats and beautiful enough to sometimes distract you from the hills you face later on.
What would you do differently?:

More long bike rides and focus on speed, strength, and power. Yay for off-season!! Also, have more than a year experience really training on a bike :)
Transition 2
  • 04m 14s

I was so excited to have FINALLY finished the bike that I sort of forgot that a marathon was going to be so long... I was just happy to put on my running shoes!
  • 4h 56m 36s
  • 26.2 miles
  • 11m 19s  min/mile

I had figured on a run time of 4 hours to 4:30, but I guess for now I'll take 4:56. I knew beforehand that I would probably walk, but I tried to keep walking to a minimum (only a couple minutes at a time; through aid stations; when my legs wouldn't run another step). During training gels had made my stomach upset, so I wasn't quite sure how to fuel during this - except drink enough water and listen to my stomach. I ended up not eating any of my gels (two in my shorts and two in my special needs bag), but mainly used bananas, cookies, chicken broth, and coke for fuel and motivation.
However, the best part BY FAR of the run course is the last 4 blocks - all downtown, all downhill, and all with cheering CdA residents! I found the energy to sprint all the way down Sherman Ave and through the finisher's chute... no better way to finish! :) :)
What would you do differently?:

Keep working on long run pacing... and definitely more long bricks. the BT program, while good, didn't have many 80 miles cycling/10 miles running workouts... those probably would have helped.
Post race
Warm down:

Massage and pizza :)

Event comments:

Sure, I'll give it a 5 - this was my first Ironman and I had a great experience. It may have been slower than I was hoping for (I wanted under 13 hours), but mentally I did well and hell, I FINISHED!!!!
The city of Coeur d'Alene is beautiful and this race is well run. The weather this time was pretty terrible (wind on the bike course, wind and rain on the run), but the volunteers were absolutely fabulous and the people cheering on the side of the road made me smile so many times. I couldn't have asked for a better time :).

Last updated: 2009-02-16 12:00 AM
01:04:23 | 4224 yards | 01m 31s / 100yards
Age Group: 0/19
Overall: 0/
Performance: Good
Course: two loops
Start type: Wade Plus:
Water temp: 63F / 17C Current: Medium
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Average
Waves: Good Navigation: Average
Rounding: Bad
Time: 05:21
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
07:15:35 | 112 miles | 15.43 mile/hr
Age Group: 0/19
Overall: 0/
Performance: Below average
Wind: Cross-winds
Course: Flat, slight hill, flat flat flat, hill HILL hill hill, flat flat... then lap 2.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:14
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:56:36 | 26.2 miles | 11m 19s  min/mile
Age Group: 0/19
Overall: 0/
Performance: Average
Course: Through town and on a scenic road by Lake Coeur d'Alene
Keeping cool Drinking
Post race
Weight change: %
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:
Race evaluation [1-5] 5