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Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
65F / 18C
Total Time = 12h 36m 59s
Overall Rank = 803/2309
Age Group = 40-45
Age Group Rank = 167/345
Pre-race routine:

Im not much of a routine type person and this was no different. Did no thave anything special for dinner and cant even remember what it was but whatever it was did have it with a couple of glasses of red wine! lol (maybe thats why i cant remember =)
Went to bed around 10-10:30 and slept OK as kids woke me up first then a phone call from east coast grrrrrrrr. Anyways finally got up around 4:15am. Made a peanut butter, honey and banana sandwich and was on my way
Event warmup:

Just walked around and verified where bags and bike was as well as drop off special needs bags. Put wet suit on about 6:30 when pro's went off and some light stretching for legs and shoulders
  • 1h 27m 10s
  • 4224 yards
  • 02m 04s / 100 yards

Swim was brutal! This was first triathalon so all new to me. I started middle to the back to let lots of people in first. Didnt seem to make a difference. First 0.5mile was survival as could barely get a stroke going without someone kicking, grabing, crawling over you or if not someone in front was stopped or had no where to go.
On return to beach on first lap I got calf cramp. FUUUUUUCCCCCKKKKKKK as if the aqua-wrestling wasnt enough!
Finally make it to beach and walk around timing mat and dive back in. This time I swing way right. Sighting was off a llittle and I kept going right but at least had clear swimming so didnt mind as much but then calf cramp...again...FFFFUUUUUUUCCCCCCCCCCKKKKKKKKKKK. Find kayaker and stretch for a few seconds. Sight turn buoy and bee line it. So now am back in the aqua wrestling pool not to mention the chop from people being all over the swim course. Much worse than first lap. Hit last turn and try to keep near buoys as less people now. Still get banged around a bit then one more timecal cramp FFFFFFFFUUUUUUUUUUUCCCCCCCCCCKKKKKKKKKKKK. I hate cramps
Anyway finally make it out happily and run to T1

1.2 mi 39:59 2:04/100m
2.4 mi 47:11 2:26/100m
Total 2.4 mi 1:27:10 2:15/100m
What would you do differently?:

Not really sure. Could use more swim training although I am not sure how much of a differenc it would make unless I get fast enough to get in front and stay there. Not enough time to make me that good.
Also start wide from get go.
Transition 1
  • 09m

Had Garmin watch on for swim. Not sure why but got stuck and held me up a bit getting suit off.
I really have nothing to compare this to as this was first time ever for a swim to bike transition
What would you do differently?:

Not put watch on till bike
  • 6h 11m 31s
  • 112 miles
  • 18.09 mile/hr

Bike was fun but very easy course. Some hills but I am used to climbing much more than total for bike course in about 50miles so felt great. Stayed within myself and plan almost entire ride with eception of the few climbs. Never saw HR over 156 max. Garmin will tell! Probably went to hard on first lap but felt so good to get out of water and the need to catch up some. Towards beginning of 2nd lap started to feel some fatigue so purposely held back on leg out to turn around on 95. This worked well as took it easy and was feeling very fresh for ride back into town so put hammer down. Will be curious to see what average was for this split as I felt like I was flying.
What would you do differently?:

Transition 2
  • 04m 51s

Smooth transition overall. Gave myself a couple of minutes to stretch as this is critical for me since I am a cramper
What would you do differently?:

  • 4h 44m 27s
  • 26.2 miles
  • 10m 52s  min/mile

So went into this thinking I could run between 4:30-5hrs and got right in middle. I have only run one marathon and it was in 4:06 so I was not going to beat that. Felt some fatigue on start but nothing crazy. Purposely slowed myself up as medial quads felt very tight and I knew it was a long day. After first turn around felt better and tried to pick it up but at this point cumulative effects of a day of swimming and biking starting to catch up. Had always planned on walking aid stations and stuck to this plan. Really questioning myself on start of 2nd lopp and mind and muscles felt good but joints were killing me. Specifically left ankle and knees. Made decision to walk much of the out to turn around so that I could do best I could coming home on last 6-7miles. This worked out well

6.6 mi 1:03:33 8:56:05 9:37/mi
6.8 mi 1:11:24 10:07:29 10:29/mi
6.1 mi 1:15:15 11:22:44 12:20/mi
6.7 mi 1:14:15 12:36:59 11:04/mi
26.2 mi 4:44:27 12:36:59 10:51/mi

What would you do differently?:

More run training. Longest run going in was 15miles 3 weeks before. I have gone from not running a mile 2 years ago to running 2 marathons in the last 5 months.
Cant complain as time was within expected goal but definetly hurt more than expected
Post race
What limited your ability to perform faster:

simply training time. Had a total of 10 pool sessions all year! luckily I am a decent swimmer and get some fitness relatively quickly. I do know that to get fast at swimming you needs lots of pool time and I felt like my run was more of a limiter so focused on bike run.
I avg about 8-9hrs/week but unfrotunately the month before race was lots of travel for work and missed many workouts often only excercising 3-4/week. Thats life

Event comments:

The townies and volunteers make this race. I have been to many cycling events and one HIM and none stacked up to the energy and excitment surrounding this one. A great experience and an awesome feeling of accomplishment although I think I will stick to 70.3's from here forward just do to training volume and abuse on the body

Last updated: 2011-08-09 12:00 AM
01:27:10 | 4224 yards | 02m 04s / 100yards
Age Group: 275/345
Overall: 1505/2309
Performance: Bad
silly me sent forerunner charger off with bike. will not have this for another week.
Suit: Xterra
Course: rectangular lake swim. 0.5 out then left turn for 0.2 then left for 0.5 to beach and timing mat then do it again.
Start type: Run Plus: Shot
Water temp: 57F / 14C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
Time: 09:00
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
06:11:31 | 112 miles | 18.09 mile/hr
Age Group: 185/345
Overall: 856/2309
Performance: Good
Wind: Some
Course: Very easy non-technical course. Roll through town to Higgins point with one small hill then back through town again and straight shot down 95. Only 1 big climb about 2miles long with the rest as a gradual up hill and some gusting winds.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:51
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal
04:44:27 | 26.2 miles | 10m 52s  min/mile
Age Group: 167/345
Overall: 803/2309
Performance: Average
Course: Out and back two times to Higgins..but not all the way. Through town. Mostly flat with one hill
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2012-06-27 3:58 PM

Subject: Ironman Coeur d'Alene

2012-06-27 4:18 PM
in reply to: #4283609

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Subject: RE: Ironman Coeur d'Alene
That's an amazing race for your first tri. Well done.

I don't know many people who describe the CDA bike as "easy."

2012-06-27 4:46 PM
in reply to: #4283609

Subject: RE: Ironman Coeur d'Alene

well I have been riding bikes for many years and had a smile through the entire ride. Really enjoyed the scenery. I realize "easy" is a relative term but to me any ride where you barely have to make a turn is easy and the uphills although a good lentgh at 2 miles was only about 5-6%. I do intervals on a 1.2 mile stretch at 7.3 avg.

Still had a blast and hats off to anyone who does the full distance repeatedly!

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