Ironman Coeur d'Alene : Official Thread (Page 116)

spudone - 2011-06-02 10:18 AM Western Australia Dec 2011 for me.  Logistically... not easy

Seriously? Now that's cool!

Everyone is probably sensitive to different things. I usually have allergies to grass pollens and it is worse for me from mid June to mid July.

I didn't seem to have any problems in the days prior to last year's race.  But since I've suffered from allergies pretty much my whole life, I took a Claritin the night before the race just to be on the safe side.

Since I can only swim and bike at CdA this year, I will definitely have that "unfinished business" feeling and will certainly sign up for a 2012 race.  I just don't know which one.  My options are CdA, Canada or Arizona.  There are various pluses and minuses to each for me.  I'd certainly do Arizona this year if there were any foundation slots left, but those are the breaks.  Has anybody done either Canada or Arizona and have any thoughts on how they compare to CdA?

Brad

Don't do that!

Some excellent advice going on in this thread about attitutude and mentality.  Since you're all aerobic exercise junkies at this point, I'll borrow the prayer from AA:

"Lord grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to discern the difference"

Not only will this get you through taper madness... it's also a KEY to race execution.  Here's an excerpt from my last IM race report:

I'm really thankful to have been able to do IM with that attitude, and I think it actually helped me do very well... better than I would have done if I had tons of anxiety on race day (generally we humans don't like not being in control of everything, and IM is a great tool to help us grow/mature in that department).

Have had a horrible training week up til today. Worked about 45 hrs in 4 days and starting to feel the pressure of getting everything in line to be able to head to CDA and then on vacation for a week. It has been since August of 2000 since I have taken a full week off from work (oh the joys of being your own boss) so the pressure is mounting.

Leaving in a bit to ride from GR Michigan down to South Bend IN which if I don't get lost should be 111 miles according to google maps. 73 freakin turns on there route!!!!! WTF

Then tomorrow morning running the Sunburst Marathon as my last long run nice and easy. Hopefully I don't get poured on today.

I did AZ the first year they moved it to November. Nothing too scenic but I loved everything about that race. The city is awesome. 3 loops on both the bike and run which I loved. SLight incline heading out on the bike so slight decline coming back.

Also leaving a snow storm in Michigan to get to 80 degree Tempe was a plus too.

Thanks! I was wondering if people like or don't like the three loop thing.  I can set it would help chunk it up, but I also wondered if people get bored.

Oh, I loved the 3 loops for the bike and the run! Made pacing easier to figure out, and I feed off spectator cheers and all--seriously, it's free speed for me--and it was great to see people like you did here.  Finishing the first lap of each you think "sweet, 1 lap done, I feel great!" 2nd lap- ehh, keep on pushing, you can do it. 3rd lap- sweet mama, I'm on my last lap! Awesome!  Sure, scenery is great, and I plan on enjoying CdA, but people keep me entertained too, and I wouldn't call it an "ugly" course (not beautiful, but not ugly).

There was a tad bit of crowding on the bike some, and a few of the dirty, nasty drafters, but other than a few, it really wasn't bad on the bike.  The run never felt over crowded at all, and you're just around people cheering so much that it's encouraging. I liked it enough that I'm doing it again!

I love reading race reports and plans during my taper period (I'm not in taper yet, but I've started reading anyway).  I'm sure most of you have read everything there is to read here, and you might have googled IMCDA race report to death like me as well.

In case you haven't found this one, here is a race plan that I like very much.  I found it last year and I credit it for helping me break down the bike portion of the race.  Read his race report after reading his race plan and you'll see how well he executed on race day.

http://ironmanjohn07.blogspot.com/2008/06/ironman-coeur-dalene-race-day-game-plan.html

I use a print out of the bike course map to write notes about where hills start and how I'll mentally chunk up the race.  I find that it's a helpful tool for mental preparation.

Thanks for the link to the race report Josh!! Very inspiring and well written!

Thanks for sharing that race report/link.  It definitely helps with the mind set and visualizing the race.  I have to do more of that.  Execution is going to be KEY!

Topic 2 for the day: planning for the scary stuff

I wanted to share the parts of the course that I find scary.  My intention is not to freak people out, but to make sure you are paying attention and hopefully making the course safer for yourself and everyone else.  I know sugar badger don't give a sh*t, but I real don't want to die doing an Ironman.  I'm personally imprinted by seeing a tarp covered body on the bike course of my first Ironman.  My daughter was only six at the time, and I had a major "am I a selfish unfit mother for doing sh*t like this" moment.

I think the most dangerous part of this course is the swim, specifically the start to the first turn. I have done this swim three times, and I have never gotten through it without significant contact.  I've tried starting inside the buoys, in the center, and way too the right.  Nothing has improved the whack-a-mole experience.  I am a middle of the pack swimmer, which for this course is 1:10-1:20ish.  I'm sure this is the main contributing factor.  The second factor is I'm a small female.  Anyway, I am not a tentative swimmer.  Swimming is my first sport.  I even like swimming in chop and waves, but swimming with 2000 people is unpredictable.  To mitigate this risk, I mentally rehearse what I'll do if I get hit badly or suck in too much water.  Make sure you have an escape plan too.  If you are at all prone to anxiety attacks on the swim, I would start way to the back of the field.

On the bike course, there are four points to really pay attention, be courteous and smart. 

1. The mount line through the first turn on to Lakeside.  This area is narrow and many people will not be paying attention while clipping in or going through fast through the turn.  This turn should be taken with caution on the second loop, as well, as you will have speed heading into it.

2. The big descent on cd'a lake drive as you head back to town from the lake side out an back.  There is a fairly sharp turn at the bottom of the hill and many people ride this descent too aggressively, especially on the first loop.  I'm not saying to give up free speed, but pay attention to the crazy people around you that think they are going to Kona but obviously don't have the bike handling skills.

3. One technical turn on Lakeview Dr. has you head to the English Point climb.  Most people seem to have mellowed out by this point, but still good to pay attention and know your own skill level.

4. The 180 degree turn around on Ohio Match Road.  You shouldn't have a lot of speed heading into this turn and you'll know it's coming.  But...Slow down. Pay attention.  This is the perfect place to break a collar bone or wrist.

The run should be worry free if you've paced correctly (not easy, mind you) unless the weather is a factor.  Coeur d'Alene has a long range of potential temperatures at this time of year.  You should have a heat and extreme cold plan and you should bring gear for both no matter what the 10 day forecast says.  You can really only partially trust even the 3 day forecast.  I've never hit a cold year, but I've seen lots of people suffering from cramping and heat exhaustion on the hot years.

Hopefully this is helpful and doesn't sound to preachy.  Anyone disagree or have something to add?

Just regarding the swim: I stayed almost on top of the buoy line last year and it wasn't really a problem.  The key to the first turn (if you're MOP) is to just accept that you're not going to swim through it.  Really.  It's a logjam, so get your head up out of the water and float in your wetsuit.  Keep your hands sculling and just pick your way through the people.  If you try to swim heads down around that turn, you're going to get dunked and kicked.

Once it straightens out again, you can get back into a draft position and the pack will begin to stretch out.

One item that we have been discussing has been clarified in the athelete guide.  The bike will have an additional cutoff point.  It was previously listed as "2nd lap of bike course must be completed".  Now it's a cutoff at the ohio match road turn around.

1:30 p.m. 1st Lap of Bike Course Must be Completed

4:00 p.m. Bike cutoff at the turnaround at Ohio Match Rd.

5:30 p.m. Bike Course Closes