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Ironman Coeur d'Alene - TriathlonFull Ironman

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Coeur d'Alene, Idaho
United States
94F / 34C
Total Time = 12h 48m 49s
Overall Rank = 728/
Age Group = M35-39
Age Group Rank = 165/
Pre-race routine:

breakfast = boost + banana and pb sandwich + GEF
Event warmup:

swam in lake as long as possible until they called the racers back to shore.
  • 1h 11m 52s
  • 4224 yards
  • 01m 42s / 100 yards

really crowded, especially at the first buoy. lot of bumping, slapping, and kicking. got hit on the back of the head by a flailing swimmer and saw stars for a bit, but with 1000+ people trying to run me over, it was difficult to find the space to tread and catch my breath. lots of traffic especially in the first loop. why do people have to breast stroke to sight? guess that's all part of doing a race.
What would you do differently?:

could have started a little wider even though i was already pretty far to the right.
Transition 1
  • 07m 59s

grass everywhere. better than sand i guess, but not much.
What would you do differently?:

go faster.
  • 6h 16m 47s
  • 112 miles
  • 17.84 mile/hr

held 80-85% effort the entire time. this turned out to be a problem as i never really perspired as there were no hills to get the HR up. thus, i only drank and fueled (i.e. salt) as i would on a normal ride and didn't account for the heat because i didn't feel it.
What would you do differently?:

drink more and take in more salt.
Transition 2
  • 04m 41s

nothing important to note
  • 5h 07m 32s
  • 26.2 miles
  • 11m 44s  min/mile

HOT HOT HOT. ran well after T2 (~8:25 pace) but then cramped up around mile 5-6. both legs locked from hips down and litterally fell over. walked the next 5-7 miles, then did the IM shuffle from aid station to aid station to get to the finish. advil in the special needs bag saved the day.
stomach felt like the cytomax from the bike dried up and left a big chuck of something indigestable in my gut. couldn't eat or drink for the run.
What would you do differently?:

gotta figure out nutrition for hot days. ran more than an hour slower than what i should have been reasonably able to expect.
Post race
Warm down:


What limited your ability to perform faster:

insufficient nutrition/hydration

Last updated: 2006-06-27 12:00 AM
01:11:52 | 4224 yards | 01m 42s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: zoot z1
Course: 2 loops.
Start type: Run Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Bad
Time: 07:59
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Below average
06:16:47 | 112 miles | 17.84 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Headwind
Course: relatively flat. headwind heading back into town on the first loop. hot on the second loop.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 04:41
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:07:32 | 26.2 miles | 11m 44s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: 2 loop relatively flat.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2006-06-27 2:54 AM

New user

Subject: Ironman Coeur d'Alene

2006-07-01 8:14 AM
in reply to: #466889

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Subject: RE: Ironman Coeur d'Alene
Congratulations Ironman!

Training & racing in heat is a totally different ballgame. Don't here in hot, humid Houston, everyone takes it for granted that their run times will improve by about a minute for the winter! So don't get too discouraged if you didn't nail your hydration needs on your FIRST hot day of the year... DURING an Ironman! You are obviously a very strong athlete and had a great race nonetheless.
2006-07-01 4:47 PM
in reply to: #466889

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Pulaski TN
Subject: RE: Ironman Coeur d'Alene
Great Race..That nutrition is so finiky. Way to go Ironman!!
2006-07-01 5:08 PM
in reply to: #466889

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Bay Area, CA
Subject: RE: Ironman Coeur d'Alene
Pretty awesome even though you didn't have the nutrition down 100%
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