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Ironman Coeur d'Alene - TriathlonFull Ironman


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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

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2008-06-25 2:33 PM

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Expert
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Kansas City, MO
Subject: Ironman Coeur d'Alene


2008-06-25 3:05 PM
in reply to: #1489840

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Expert
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Subject: RE: Ironman Coeur d'Alene
Congrats!!
2008-06-25 4:22 PM
in reply to: #1489840

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Regular
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2525
Subject: RE: Ironman Coeur d'Alene
Great job IRONMAN!
2008-06-25 6:35 PM
in reply to: #1489840

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Expert
839
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Portland, OR
Subject: RE: Ironman Coeur d'Alene
Way to go Travis!!!! You rocked out there for your 1st Ironman Can't wait to see what you tackle next!
2008-06-26 10:15 AM
in reply to: #1490474

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Expert
1006
1000
Kansas City, MO
Subject: RE: Ironman Coeur d'Alene
thanks bonnie, sorry i missed everyone but with two young kids (2 and 1) it just wasnt in the books, especially with CDA being 2 hours behind kansas city time.......
2008-06-26 10:25 AM
in reply to: #1489840

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Elite
3519
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San Jose, CA
Subject: RE: Ironman Coeur d'Alene
Congrats! 


2008-06-26 10:27 AM
in reply to: #1489840

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Veteran
308
100100100
Denver, CO
Subject: RE: Ironman Coeur d'Alene
Congratulations!
2008-06-26 11:33 AM
in reply to: #1489840

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Master
1551
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Virginia Beach, VA
Subject: RE: Ironman Coeur d'Alene
Great job!! Congrats!!
2008-06-26 1:20 PM
in reply to: #1489840

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Master
2571
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Tiger's Den
Subject: RE: Ironman Coeur d'Alene

Great job!! Sorry I didn't get to meet ya. I was at Aid #1 in Lakeshore handing out the gatorade one handed. I kept looking for your number but there were so many people!!

GI issues is why I've always done solids on the bike and gel on the run. My system can't handle gel alllll day!

Pictures?

2008-06-26 2:12 PM
in reply to: #1489840

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Expert
762
5001001002525
Missouri
Subject: RE: Ironman Coeur d'Alene
Congrats Travis!!!!! You did an AWESOME job for your first one. . I think I will be back in 2010. . want to join me again?
2008-06-26 2:48 PM
in reply to: #1492548

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Expert
1006
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Kansas City, MO
Subject: RE: Ironman Coeur d'Alene

Tell3131 - 2008-06-26 2:12 PM Congrats Travis!!!!! You did an AWESOME job for your first one. . I think I will be back in 2010. . want to join me again?

thanks jared, all in all it was the best personal day of my life!!!!!   as for 2010, the short answer is yes, and my wife may be joining us......   she has the bug now!!  however, we are also looking at some others, maybe lake placid as it is also early in the year, but i know we sure cant go wrong with CDA!!!!!



2008-06-26 3:33 PM
in reply to: #1489840

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Pro
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Broomfield, Colorado
Subject: RE: Ironman Coeur d'Alene

Congratulations on a great race!  You did awesome!  I had GI issues too on the run...even had to walk a mile to the next aid station b/c one station was out of TP.  Maybe you used it all

2008-06-26 3:40 PM
in reply to: #1492827

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Expert
1006
1000
Kansas City, MO
Subject: RE: Ironman Coeur d'Alene
COgirl - 2008-06-26 3:33 PM

Congratulations on a great race!  You did awesome!  I had GI issues too on the run...even had to walk a mile to the next aid station b/c one station was out of TP.  Maybe you used it all

too funny, i know the port o potty you talk of........  it was out when i got there, but i was happy that i had been putting wet sponges down my back for the entire run......    ok ok TMI!!!



Edited by Selachophobia 2008-06-26 3:41 PM
2008-06-26 6:43 PM
in reply to: #1489840

Albuquerque, NM
Subject: RE: Ironman Coeur d'Alene
Way to go Ironman!  

It was great to meet you and your  family at Docksiders  Hope to see you again at another race.  Very cool you wife got the bug too!  

Mike
2008-06-26 7:25 PM
in reply to: #1489840

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Royal(PITA)
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West Chester, Ohio
Subject: RE: Ironman Coeur d'Alene

Great Job, Travis! 

I like your philosophy in the swim about being the dunker or dunkee.  Have to remember that!  I get too timid in OWS and let the jack rabbits out past me without a fight.  Your 3 pieces of advice are great too!

Congratulations on finishing strong!

2010-07-07 4:03 PM
in reply to: #1489840

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Champion
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Whizzzzzlandia
Silver member
Subject: RE: Ironman Coeur d'Alene
Congratulations on a great race! -- Welcome to the "family".



Edited by Whizzzzz 2010-07-07 4:03 PM


2010-07-07 5:43 PM
in reply to: #1489840

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Ironman Coeur d'Alene

Congratulations Ironman!!

2010-07-07 5:54 PM
in reply to: #1489840

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Veteran
163
1002525
Subject: RE: Ironman Coeur d'Alene

Great race.  Love your advice. 

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