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Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
Ironman North America
80F / 27C
Total Time = 13h 43m 6s
Overall Rank = 1318/2264
Age Group = 45-49
Age Group Rank = 157/257
Pre-race routine:

Arrived on Thursday AM. Flew into Spokane and drove over to CdA.

Checked into the Shiloh Inn and headed down to Regestration. Got registered and headed to Tri Bike Transport to see if my bike and extra bag arrived. Folks at TBT are great and everything was fine.

Friday I did a 15 min swim. Water was cold on the face, but otherwise was pretty comfortable. Figured I could gut out ~80 mins in it on race day. Took a 20 min ride to make sure bike was working correctly. Packed T1 and T2 as well as other gear bags.

Saturday. Dropped the bike in T1 as well as T1 and T2 bags. Starting to get a little nervous. Drove the bike / run course. Now that I've seen the bike course, I am no longer afraid of the cold water swim. Sure wish I'd biked in the hills.

Sunday AM: Up at 12/1/2/3. Got some breakfast at 3:30 - banana, cereal, couple of breakfast bars. All solids this year. 5:00 headed onsite and set up my bike, put some xtra stuff in my T1 and T2 bags as well as dropped both Special Needs bags. With a little help from Linda I donned my wetsuit and dropped my dry clothes bag. Off to the beach
Event warmup:

I never got in the water beforehand. I've never done an IM shore start so I just sort of paced around a bit and tried to locate a 'good spot' to line up. Being a MOP swimmer at this distance I don't really think there is a good place...just a place to survive.
  • 1h 18m 18s
  • 4224 yards
  • 01m 51s / 100 yards

I lined up on the far right and in the back.

Pro's took off at 6:25. Excitement grew as the pro's rounded their first lap and 7:00 neared. Gun goes off at 7:00 and we penguin walk to the water.

I hopped in and the water didn't feel too bad. Wind was blowing in, so I nabbed some feet on my way out. I used a big hill on the opposite side of the lake to navigate to the corner buoy.

I didn't round the first buoy quite wide enough and got caught in the mix. Got a bit thrashed by someone that panicked and whacked me in the head a few times. Once I got clear, I sprinted a few strokes to get away and had a solid swim from there. Downwind leg flew by.

I got out of the water at the first lap. Water was clear so depth was deceptive. I've been in the clear water before so I know that the tendency is to try to stand a bit soon so I swam in till I could touch bottom. When I crossed the mat I heard someone yell 38 minutes. Felt pretty good about that. I hopped back in the water and headed to the inside of the buoys. Right side breathing makes for better sighting there.

Grabbed some feet on the way out, rounded the buoys and headed for home. This swim was the most enjoyable IM swim I've had. Very little contact and relaxing.

What would you do differently?:

Round the first corner a bit wider. Other than that, the swim was really enjoyable and I executed it about as well as I could.
Transition 1
  • 08m 33s

I hopped out of the water and headed for T1. Wetsuit strippers were awesome.

Nabbed my T1 bag and went to the changing tent. Got my biking stuff on and headed for my bike. Got a little sunscreen applied to shoulders and face. Headed to the bike - there were lots there so I figured I did OK on the swim.

What would you do differently?:

Get someone that's a bit more thorough. He missed a spot on my shoulder and my legs so I got a bit fried in those places.
  • 6h 28m 42s
  • 112 miles
  • 17.29 mile/hr

Headed out east for what I knew was the flattest part of the course. Held back pretty well on the first loop. Consumed water and food as planned. Stopped to pee at mile 40 and finished the first loo. Headed out on the 2nd loop and swung into Special Needs a mi 60+. 2nd loop felt tougher than the first, but still felt OK coming to the run. Fell off my nutrition schedule midway through, but nothing tasted good. Figured I'd pay for it later...and did.


Got peed on by "Linda" midway through.
Never dropped a chain

I felt bad for the people going out on the 2nd loop when I was coming in.
Lack of sunscreen in a couple spots resulted in a unburned back of arms and front of legs.

Temps got a bit warm and gusty on the 2nd loop. A little high in my wattage number on the first lap, but ended up right where I wanted to be overall.
What would you do differently?:

Have some girls apply sunscreen a bit more liberally. Spots that were missed are pretty obvious.
Transition 2
  • 07m 23s

Dropped my bike with the catchers and headed to get my T2 bag.

Got my clothes changed and headed out to get sunscreen applied. Someone yelled at me to get my race # on the front. I reached down to twist my belt around and realized I'd left my belt/number in my T2 bag. I headed back into the tent, luckily found the guy I left my bag with and got my number.

Headed out for the 26.2.
What would you do differently?:

Remember my number belt.
  • 5h 40m 10s
  • 26.2 miles
  • 12m 59s  min/mile

I started out plodding along pretty good, running the first 6 miles. I ran walked the rest.

I started in on the Coke and Chicken Broth on the 2nd loop - boy was it a life saver.

Highlights: I had a beer with some spectators on the course at the 25 mile mark. That sure tasted good.

Heading down the finisher chute felt great - just like my first one a few years back.

What would you do differently?:

Fuel better on the bike. Carry broth?
Post race
Warm down:

I got caught at the line by two lovely catchers. Got my medal and chip removed. Headed to find my MN buddies and did so right away. Got a couple pieces of pizza and some chips.

What limited your ability to perform faster:

I didn't have a valid 'plan B' for nutrition on the bike. Should have minimally nabbed some gels during the ride when solids weren't working.

Event comments:

CdA organization is 2nd to none. I'd highly recommend this event.

Last updated: 2010-06-29 12:00 AM
01:18:18 | 4224 yards | 01m 51s / 100yards
Age Group: 110/257
Overall: 1002/2264
Performance: Good
Suit: Xterra Full
Course: Counter clockwise, two loop rectangle - mass shore start. Get out of the water and cross a mat after the first loop.
Start type: Wade Plus: Shot
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Average
Time: 08:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
06:28:42 | 112 miles | 17.29 mile/hr
Age Group: 161/257
Overall: 1212/2264
Performance: Good
Averaged 147 watts.
Wind: Some with gusts
Course: Two loop, 'star shaped', 'rolling hills'. First part is pretty flat with a couple of rollers, then flat back to town. Hilly section in Hayden lake area is tough, then flat to downhill back to the start.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 07:23
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:40:10 | 26.2 miles | 12m 59s  min/mile
Age Group: 172/257
Overall: 1501/2264
Performance: Below average
Course: Two loops out and back, some shaded, some not.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? No
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

2010-06-30 9:47 PM

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, Minnesota
Subject: Ironman Coeur d'Alene

2010-07-01 7:06 AM
in reply to: #2954818

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Lakeville, MN
Subject: RE: Ironman Coeur d'Alene
well done Jeff! Looking forward to seeing you at Nevis this year
2010-07-01 7:12 AM
in reply to: #2954818

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Subject: RE: Ironman Coeur d'Alene

Nice report Jeff.  Another great race for you.  I'll be interested talking to you sometime on how you would compoare cda and MOO.

2010-07-01 7:21 AM
in reply to: #2954818

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Wisconsin near the Twin Cities metro
Subject: RE: Ironman Coeur d'Alene

Congrats Jeff!!

2010-07-01 7:47 AM
in reply to: #2954818

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Arden Hills, MN
Subject: RE: Ironman Coeur d'Alene
Congratulations!  I've already started planting a bug in Julie's ear about doing CDA in 2012 - sounds like a great venue!
2010-07-01 9:58 AM
in reply to: #2954818

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Subject: RE: Ironman Coeur d'Alene
Great race and report.

2010-07-01 11:09 AM
in reply to: #2955668

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, Minnesota
Gold member
Subject: RE: Ironman Coeur d'Alene

Great race!  Sorry you suffered a bit on the run.   It seems that it can so easily go that way, no matter how prepared you are.  It's still an amazing accomplishment.  Hope to see you around!

2010-07-01 11:58 AM
in reply to: #2954818

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Hugo, MN
Subject: RE: Ironman Coeur d'Alene

Awesome job neighbor! I couldn't imagine having downed a beer though.  That would have ended my day abruptly!

2010-07-01 8:13 PM
in reply to: #2954818

Subject: RE: Ironman Coeur d'Alene
Way to go Jeff!
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