Ironman Coeur d'Alene

Forums

Forum guidelines BT super discount

Updated posts

My threads
No new posts

My favorite threads

General Discussion

Race Reports! » Ironman Coeur d'Alene

Rss Feed

Moderators: k9car363, alicefoeller

Ironman Coeur d'Alene - TriathlonFull Ironman

View Member's Race Log View other race reports

Coeur d'Alene , Idaho
United States
NAS
75F / 24C
Overcast

Total Time = 13h 48m 20s
Overall Rank = 1318/2060
Age Group = M35-39
Age Group Rank = 279/

Pre-race routine:

Arrived Thursday, did two days of swimming on Friday and Saturday. Also did a 15 minute run and bike on Saturday as well. Tried to get acclimated to the water and I am very greatful I did!!!

Event warmup:

Woke up at 4:15am, ate oatmeal, banana, yogurt with fruit and nuts. Also switched from water the night before for hydration to gatorade the morning of the race.
15 minuts prior to the race starting I got in the lake and got used to the water, helped me a lot to get over the initial shock.

Swim

1h 19m 39s
4224 yards
01m 53s / 100 yards

Comments:

Scary as all get out the first 200-300 yards, this is my first ironman and the term I hear "washing machine" is an understatement. At the second buoy I got a little angry at the situation and decided I could be the dunker or the dunkee and figured that since I am around 200 lbs I could win the battle over these 150 lber's.... that worked and my swim improved......

What would you do differently?:

Stay farther away from the buoy's to avoid the congestion.....

Transition 1

08m 50s

Comments:

There is a lot to do in transition, run up the beach to have the ladies peel everything off, pick up stuff and grab T1 bag then run to the tent and change. It was very crowded when I got in there, I hope I wasnt the only one, but I stripped naked and put on bike shorts for the 112 miles. Also had to use the boys room. All in all there is definately room for improvement in time but I am happy with everything.

What would you do differently?:

Nothing, maybe move a little faster.....

Bike

7h 05m 57s
112 miles
15.78 mile/hr

Comments:

Here I definately could have pushed harder, but as this was my first Ironman I wanted to be sure I had enough for the run. Took 3 stops to pee, felt good with my hydration. Tried to pee on the bike...just couldnt talk him into it..... so I waited in line at the port o potties....

What would you do differently?:

Push harder......

Transition 2

06m 39s

Comments:

Kind of the same drill, a lot to coordinate, used the bathroom again. I kept moving forward, didnt rest, just did what I needed to do and headed out.

What would you do differently?:

Nothing

Run

5h 07m 15s
26.2 miles
11m 44s min/mile

Comments:

Here was the only real problem of the day.... I felt good, but I had some GI issues. 7-times in the first 13 miles and 4 in the next 6 miles. However, after mile 13 I started taking in some solid food (pretzels and Chocolate Chip Cookies) I immediatly felt better... I ran the entire race, but walked through the aid stations and waiting in line for the "johns" killed my time. I was hoping to break 5 hours in the run for my first IM, and I know I can do that now. Felt very strong at the end and probably ran a 8:30 minute last mile.

What would you do differently?:

Take in solid food earlier, put some in both the special needs bags.

Post race

Warm down:

Walked around with family and ate a couple pieces of pizza. Felt great, no problems at all. I overtrained for my goal but that is better than the alternative.

What limited your ability to perform faster:

Nutrition without a doubt and no experience at this distance on how hard to push in each leg.

Event comments:

I could not have asked for anything more on my first IM!!! It was everything I expected and more.
My three pieces of advice going forward:
1. Keep moving forward (lots of people)
2. Take moments in each leg of the race to take in what you are doing and enjoy them for mental flashbacks later. (Coworker Ironman Matt Foresman)
3. When you get to the run, don't focus on 26.2 miles, focus on Aid Station to Aid Station. (Paula Newby Frazier)

**#3 was mentally great, at times I didnt even know what mile I was on, I just told myself now run to the next aid station***

Last updated: 2008-04-08 12:00 AM

Swimming
01:19:39 \| 4224 yards \| 01m 53s / 100yards
Age Group:	212/
Overall:	1022/2060
Performance:	Good
Suit:	2XU TO
Course:	Coeur D' Alene Lake = two loops
Start type:	Wade	Plus:	Shot
Water temp:	59F / 15C	Current:	Low
200M Perf.	Below average	Remainder:	Good
Breathing:	Good	Drafting:	Good
Waves:	Good	Navigation:	Good
Rounding:	Good

T1
Time:	08:50
Performance:	Good
Cap removal:	Average	Helmet on/ Suit off:	No
Wetsuit stuck?	Yes	Run with bike:	Yes
Jump on bike:	No
Getting up to speed:	Average

Biking
07:05:57 \| 112 miles \| 15.78 mile/hr
Age Group:	308/
Overall:	1465/2060
Performance:	Average
Wind:	Headwind with gusts
Course:	Going out of town fairly flat, then hills, nothing really steep but very long. Absolutely beautiful ride!! Two loop course.
Road:	Smooth Dry	Cadence:
Turns:	Average	Cornering:	Average
Gear changes:	Average	Hills:	Average
Race pace:	Comfortable	Drinks:	Just right

T2
Time:	06:39
Overall:	Good
Riding w/ feet on shoes		Below average
Jumping off bike		Below average
Running with bike
Racking bike
Shoe and helmet removal		Average

Running
05:07:15 \| 26.2 miles \| 11m 44s min/mile
Age Group:	279/
Overall:	1318/2060
Performance:	Average
Right around 145 HR most of the run leg.
Course:	Fairly flat with some hills.
Keeping cool	Good	Drinking	Too much

Post race
Weight change:	%
Overall:	Good
Mental exertion [1-5]	4
Physical exertion [1-5]	3
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

{postbutton}

Selachophobia

2008-06-25 2:33 PM

Expert

1006

Kansas City, MO

Subject: Ironman Coeur d'Alene

Ironman Coeur d'Alene

Ironman Coeur d'Alene - TriathlonFull Ironman

REGISTER TODAY