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Coeur d'Alene Ironman - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Sunny
Total Time = 13h 39m 55s
Overall Rank = 1136/1761
Age Group = 40-44
Age Group Rank = 41/81
Pre-race routine:

Woke up at 4:20am. Had small bowl of shredded wheat and a cup of coffee. Arrived at race site at 5:15am. Got body marked 1st. They asked some hard questions (my age and race #) had trouble remembering either. Went to transition area and loaded bike then rechecked gear bags. Hit the porta potties then put on wet suit, cap and goggles. Had a hammer gel and took 3 endurolyte tabs right before swim. Tried to relax.
Event warmup:

Didn't do a swim warmup
Swim
  • 1h 34m 52s
  • 3800 meters
  • 02m 30s / 100 meters
Comments:

Had a really good swim. Much better than I had anticipated. Really enjoyed it. It was so nice to be able to stay with the group. Drafting was a bit spotty. I'd get myself in a good position then the person would stop. Didn't get beat up too bad.
What would you do differently?:

Mabey start a little closer to the bouy line. Went way to the outside on the beach, then promptly cut in anyway.
Transition 1
  • 11m 22s
Comments:

Had a long T1 transition. I decided to go slow and make sure everything was comfortable and my feet were dry, etc. Also fully changed into biking outfit.
What would you do differently?:

Might look for a tri suit for the next one that way I can skip changing everything out.
Bike
  • 7h 09m 2s
  • 112 miles
  • 15.66 mile/hr
Comments:

I was a little dissapointed with my bike ride. I wanted to be closer to the 6:30:00 mark. My legs were never tired and I never got out of breath, but my HR was a little too high for the whole thing. I got really hot feet towards the end of the second lap and had to stop for awhile at each of the last two aid stations and get them out of the peddles and on the ground for awhile. And of course my odomoter battery picked Sun. morning to die. I thought about changing it out earlier in the week, but never got around to it. Probably just as well, I may have really ignored my HR monitor if I could have seen how slow I was going.
Pretty much stuck to hammer gels and a few bites of my slim fast diet bars along. Also consumed two endurolytes every 35 min. Also stayed with my GU20 for hydration. Had to stop and refill everthing at special needs but I was glad to get off the bike to do that. I probably wouldn't omit that stop next time either. Also took 2 Aleve tablets.
What would you do differently?:

Find some way to get rid of hot feet.
Transition 2
  • 04m 59s
Comments:

I didn't leave my shoes on the bike and I stopped and dismounted. It was really nice because they rerack your bike.
What would you do differently?:

Felt my bike to run transition was fine. I changed into running shorts/shirt. Next time I'll train long distances in my biking shorts so I can run in them too.
Run
  • 4h 39m 42s
  • 26.2 miles
  • 10m 41s  min/mile
Comments:

Had a really good run. Everything felt really good. I ate hammer gels and kept popping endurolytes. Also took an immodium tablet and a few asprin on the run.
What would you do differently?:

I would take the immodium at the end of the bike next time and I would stay away from any food I hadn't used in training. I had a little bit of GI trouble and had to make a couple of stops. It just gets old eating hammer gels all day, but I never had any GI trouble during training with it.
Post race
Warm down:

Didn't really do a warm down. Walked over to the food booth and had a piece of pizza (dumb idea). Had to load up and head home after that.

What limited your ability to perform faster:

I didn't train on the bike hard enough. I rode the miles, but much slower than I usually ride. Next time I'll do some shorter faster rides.

Event comments:

I thought the race was very well organized. Loved the volunteers. Everyone was so nice. The pre race and post race banquets were really nice. I think they could charge a little less for the guest tickets though. $25 - $35 is a little steep for the meal they serve. It was good food but no $35 a plate good. Anyway it was a lot of fun overall.




Last updated: 2005-06-27 12:00 AM
Swimming
01:34:52 | 3800 meters | 02m 30s / 100meters
Age Group: 73/81
Overall: 1609/1761
Performance: Good
Did 1st lap in about 45 mins. then had a cup of water and a hammer gel (stashed in sleave of wetsuit) before getting in for second lap.
Suit: Ironman wet suit
Course: Rectangle course. Out about 750 meters??, short across the top, then back in. Two loops.
Start type: Wade Plus: Shot
Water temp: 62F / 17C Current: Low
200M Perf. Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Bad
T1
Time: 11:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
07:09:02 | 112 miles | 15.66 mile/hr
Age Group: 60/81
Overall: 1428/1761
Performance: Average
Heart rate was a problem. Couldn't get it out of the 150's for the first 35 or so miles. Sometimes went as high as 167. Decided to quit passing so much and try to relax.
Wind: Some
Course: Out and back along the lake loop out to Libery Lake then through Post Falls and back to CDA. Hilly to flat. Lots of turns.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:59
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:39:42 | 26.2 miles | 10m 41s  min/mile
Age Group: 21/81
Overall: 647/1761
Performance:
HR stayed pretty high for most of the run too. Finally got it down into the 140's the last few miles of the run. One time I looked and it was at 170bpm. Pretty much ignored monitor on run. I felt really good, so went with how I felt.
Course: Flat with one pretty good hill
Keeping cool Good Drinking Just right
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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2005-06-27 5:55 PM

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Veteran
237
10010025
WA
Subject: Coeur d'Alene Ironman


2005-06-27 5:59 PM
in reply to: #184856

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Pro
4228
2000200010010025
Broomfield, Colorado
Subject: RE: Coeur d'Alene Ironman
Awesome race!  you did great!  Very impressive times.....you should be proud! 
2005-06-27 6:26 PM
in reply to: #184856

Master
1728
100050010010025
portland, or
Subject: RE: Coeur d'Alene Ironman
Great job! Congratulations.

scott
2005-06-27 6:29 PM
in reply to: #184856

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Champion
8766
5000200010005001001002525
Evergreen, Colorado
Subject: RE: Coeur d'Alene Ironman
Congrats!!!! Awesome race!  Way to go!
2005-06-27 6:31 PM
in reply to: #184856

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Expert
1207
1000100100
Liberty Lake, WA
Subject: RE: Coeur d'Alene Ironman
Good job and congratulations. With as warm as it got in the afternoon you had a great run. Way to hang in there. You said "next time" a few times in your report. Will there be a next time? 2006?
2005-06-27 6:39 PM
in reply to: #184856

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Expert
1279
1000100100252525
Northern VA
Subject: RE: Coeur d'Alene Ironman
Congrats Ironman! Great race. Are you ACHEN today????


2005-06-27 9:10 PM
in reply to: #184856

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St. Louis, MO
Subject: RE: Coeur d'Alene Ironman

WOW.  Congrats on your finish!  I just love reading Iron-distance race reports...

2005-06-27 9:10 PM
in reply to: #184856

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Extreme Veteran
402
100100100100
CT
Subject: RE: Coeur d'Alene Ironman
YOU ROCK! I hope you are pleased with how you did and revel in the fact you are in an elite group of athletes now. You are an IRONMAN!

PS. I say take the time in the transition for the comfort factor during the bike and run.
Enjoy the glory!
2005-06-27 9:38 PM
in reply to: #184968

Veteran
282
100100252525
Chula Vista, Ca
Subject: RE: Coeur d'Alene Ironman
Congratulations! What a awesome accomplishment.
2005-06-27 9:40 PM
in reply to: #184856

Regular
83
252525
Sunriver, Oregon
Subject: RE: Coeur d'Alene Ironman
I am impressed beyond words with every aspect of your race.  Incredible!!
2005-06-27 11:57 PM
in reply to: #184856

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Master
2381
2000100100100252525
Frisco, Texas
Subject: RE: Coeur d'Alene Ironman

Great race, Ironman!

TJ



2005-06-28 12:08 AM
in reply to: #184856

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Extreme Veteran
412
100100100100
las vegas
Subject: RE: Coeur d'Alene Ironman
congratulations ironman!  i'm so impressed!!! 
2005-06-28 12:36 AM
in reply to: #184856

Champion
8903
500020001000500100100100100
Subject: RE: Coeur d'Alene Ironman
Fantastic race! Don't worry too much about the bike split. I'm thinking that your comfortable pace paid off big dividends in the run. Go too hard on the bike, gain 30 minutes...and then end up walking a lot of the marathon and giving it all back...plus more! I think you handled it all just perfectly! I'd be more than happy with that overall time for my IM>
2005-06-28 3:19 AM
in reply to: #184856

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Coeur d'Alene Ironman
Awesome race!!  And I'm so glad I didn't have to see you in the medical tent!  I noticed the "next time" in your RR...are you going to do it next year?  If so, I'll be out there with you!  Again, congratulations IRONMAN!!
2005-06-28 7:28 AM
in reply to: #184856

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Extreme Veteran
339
10010010025
Atlanta, GA
Subject: RE: Coeur d'Alene Ironman
Congratulations, Ironman! Very impressive. james
2005-06-28 7:35 AM
in reply to: #184856

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Master
2346
200010010010025
Dayton, Minnesota
Bronze member
Subject: RE: Coeur d'Alene Ironman
Congratulations on a great race!


2005-06-28 7:57 AM
in reply to: #185138

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Philadelphia, south of New York and north of DC
Subject: RE: Coeur d'Alene Ironman
Congratulations!!!

You sound so modest about it all.
2005-06-28 9:00 AM
in reply to: #184856

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Regular
120
100
Eagle, CO
Subject: RE: Coeur d'Alene Ironman
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!
IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!IRONMAN!!

Great job.

Edited by racerx 2005-06-28 9:01 AM
2005-06-28 9:12 AM
in reply to: #184856

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Extreme Veteran
458
1001001001002525
Denver, CO
Subject: RE: Coeur d'Alene Ironman

Congratulations! You must be on Cloud 9 (10, 11, 12??) right now.  Great race!

2005-06-28 9:22 AM
in reply to: #184856

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Elite
3020
20001000
Bay Area, CA
Subject: RE: Coeur d'Alene Ironman

Good job, you must be so stoked!

I think going a little slower on the bike paid off as you were able to do well on the run and you didn't have any race ending issues.

You are an IRONMAN

2005-06-28 9:38 AM
in reply to: #184856

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Subject: RE: Coeur d'Alene Ironman
Wow, you did awesome.  What an accomplishment!


2005-06-28 9:38 AM
in reply to: #185248

New user
35
25
Subject: RE: Coeur d'Alene Ironman
Awesome Race!!!! I've got to agree with the others here who say taking it easy on the bike helped you have a great run. Now you know aht to work on for next time. Again a great race!

CONGRATULATIONS!
2005-06-28 9:55 AM
in reply to: #184856

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Master
1668
10005001002525
Cinnaminson, NJ
Subject: RE: Coeur d'Alene Ironman
Great Job Ironman!!!
2005-06-28 10:19 AM
in reply to: #184856

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Veteran
237
10010025
WA
Subject: RE: Coeur d'Alene Ironman
Thanks for all the kudos and I think everyone is right. It's better to be a little slow on the bike and feel strong the whole run than hammer the bike and have to walk a lot of the run.
I don't know if I'll do CDA next year. I might go do Wisconsin. I like the idea of training all summer instead of the winter and cold, wet spring. Hopefully CDA won't fill up before I change my mind.
Also congratulations to everyone who raced CDA on Sunday! It was nice meeting Danea and Charles.

Edited by achen2iron 2005-06-28 10:24 AM
2005-06-28 10:38 AM
in reply to: #184856

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Pro
5153
50001002525
Helena, MT
Subject: RE: Coeur d'Alene Ironman
LOL! You do sounds mighty non-chalant! Congratulations!!!!! You did it! What a spectacular achievement!
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