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Ironman Coeur d'alene - TriathlonFull Ironman


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Coeur d'alene, ID
United States
North American Ironman
85F / 29C
Sunny
Total Time = 11h 43m 59s
Overall Rank = 449/1800
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

This was my first Ironman!
Woke up at 3:30 to eat my 1000-1500 calorie breakfast.(1 apple sauce, 1 squeezie yogurt, 2 pancakes, one with peanut butter on it, protein fruit shake and a boost shake. Relaxed for the next 45 minutes in bed. We camped at the local KOA, so we packed the whole family in the car and headed to the race site in downtown Coeur D'alene at 5 AM. Bike and T1 and T2 bags were brought to the race sight the day before.
Event warmup:

Brought special needs run and bike bag to designated sites. The walked around and talked to some friends. at 5:55 I put on my shoes and went for a 15 minute jog. Came back to transition and put on my body glide, pam spray on the legs and wetsuit. Drank alittle gatorade. Went for a 5 minute warm up swim.
Feeling relaxed and ready.
Swim
  • 1h 20m 3s
  • 4200 yards
  • 01m 55s / 100 yards
Comments:

I wanted to finish the swim around 1:15 and 1:20. So I was right on target. I just concentrated on staying relaxed, and swimming tall with a good reach. Other than the first 500 yards of punching and kicking, the rest of the swim was FUN!
What would you do differently?:

Go a little harder on the second loop.
Transition 1
  • 07m 57s
Comments:

After the swim exit you ran to transition were volunteers removed your wetsuit, that was nice. Then a run to find your bike bag in your bib number row. Run to the tent and change, stuffing swim gear back into the bag and running out the tent. A volunteer would then put sunscreen on you as I ran to get my bike and exit transition. My sprint transitions are aroun 1 minute, so this seemed like break.
What would you do differently?:

Nothing.
Bike
  • 6h 02m 51s
  • 112 miles
  • 18.52 mile/hr
Comments:

Beautiful bike course. Just challenging enough. The climbs were pretty short and managable. There were aid stations every 10 miles with gatorade, water, fruit, GU, marathon bars and bathrooms.
The bike went well. I wanted to finish in 6 hours and i was 6:02.
First loop AVMPH 18.83mph @ 2:58
Second loop AVMPH 18.52mph @ 3:04
What would you do differently?:

Go a little harder on both loops. Maybe average closer to 19 mph.
Transition 2
  • 03m 54s
Comments:

At T2, you jump off your bike, and volunteers take it and rack it for you.
Ran to find my bike to run bag and entered the tent. Changed out of cycling clothes and put on running clothes. Put on race belt and fuel belt and off I ran out the tent.
Seemed much quicker than T1.
What would you do differently?:

Nothing
Run
  • 4h 09m 14s
  • 26.2 miles
  • 09m 10s  min/mile
Comments:

Teh run was very nice. Not too many hills and some shade by trees on CDA lake road. Aid stations were every mile. Same food and drink as the bike except they had chicken broth also.
I kept my pace around 8:40 min miles on first loop.
About 9:30 minute miles on second loop. My miles per minute were higher due to walking aid staions. I did run the whole marathon while walking a few aid stations to eat and drink. I finished hard at a bout 8:00 min miles down the home stretch.
What would you do differently?:

Run a little faster second loop and walk fewer aid stations.
Post race
Warm down:

Free massage, this guy was Awesome!
3 slices of pizza, some grapes, gatorade, waling around, and going back to the campground.
Hot tub and beer at the campground! Hooray!

What limited your ability to perform faster:

Nothing

Event comments:

Awesome for families! My wife and 2 kids (6-9) stayed at the race all day! Plenty of food afterwards, beach for the kids.
I would recommend this Ironman to any first timer!
Hats off to the town of Coeur D'alene!




Last updated: 2004-05-25 12:00 AM
Swimming
01:20:03 | 4200 yards | 01m 55s / 100yards
Age Group: 0/
Overall: 0/1800
Performance: Average
Swam easy and relaxed.
Suit: QR Full Suit
Course: Started on the beach and waited for the 7 AM cannon. Mass start, going to the first bouy was hard. You were getting punched and kicked and not moving real fast. Course was a 2 loop triangle. After exiting first loop it was a short 25 yard run on the beach. Second loop was a bit more wavey to the first bouy.
Start type: Run Plus: Shot
Water temp: 68F / 20C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Average
T1
Time: 07:57
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
06:02:51 | 112 miles | 18.52 mile/hr
Age Group: 0/
Overall: 696/1800
Performance: Good
Rode with HR in zone 1 most of the ride. Around 127.
Wind: Little
Course: Course took you through town and out onto CDA lake rode. Afew rollers and then back into town. We then went out of town on the highway and did some mountain climbing for about 8 miles. After getting out of the climbing section you rode some flats into the State of Washington. Then onto some more flats amd one loop around the local dog track. We then hit a few more rollers and back into CDA for loop number 2.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:54
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
04:09:14 | 26.2 miles | 09m 10s  min/mile
Age Group: 0/
Overall: 319/1800
Performance: Good
Ran with Hr aroun 142 for most of the race.
Course: 2 loop course that started in downtown and traveled along the beach west fro about a mile and turned around and came back to town. Then you ran out of town on CDA lake road, same as the bike course. Two hills. One was a gradual semi long hill and one was at the turn around, it was steep but only about 150 yards long. Then back into town for the second loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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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2004-07-07 3:28 PM

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Official BT Coach
2210
2000100100
Englewood, CO
Gold member
Subject: Ironman Coeur d'alene


2004-07-07 4:01 PM
in reply to: #35858

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Regular
99
252525
Pensacola, Florida
Subject: RE: Ironman Coeur d'alene
that is awesome! very inspiring! great time!
2004-07-07 4:10 PM
in reply to: #35858

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Expert
1164
10001002525
New Port Richey
Subject: RE: Ironman Coeur d'alene

CONGRATULATIONS! AWESOME JOB!!!!!

2004-07-07 4:14 PM
in reply to: #35858

Extreme Veteran
444
10010010010025
Fort Wayne, IN
Subject: RE: Ironman Coeur d'alene
Thanks for the report.  Very cool and congratulations!  Awesome finishing time.
2004-07-07 5:26 PM
in reply to: #35858

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Master
2345
200010010010025
Ellsworth, WI
Subject: RE: Ironman Coeur d'alene
Congratulations! What a fabulous race for you! Great time! Thanks for the awesome report!

Kelly
2004-07-07 5:28 PM
in reply to: #35870

Regular
64
2525
Noblesville, IN
Subject: RE: Ironman Coeur d'alene
Yeah Now! Friggin Awesome! Thanks for explaining all the transition tidbits. My 'friend' who signed up for the AZ ironman was curious. SAWEET!!!

Great work.

- Inspired and a little Jealous.


2004-07-07 5:50 PM
in reply to: #35858

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Ironman Coeur d'alene
Awesome race Mark! What a great accomplishement! Ironman CDA is where I got the "bug" when I volunteered there at last year's race. I'm glad you had a great time in Coeur D'Alene too. Now the thing is, you can't be telling anyone else about our little corner of God's Country up here in the Inland Northwest! It sure is beautiful though, isn't it? Congratulations again on a great race.

Edited by Flyboy 2004-07-07 5:51 PM
2004-07-07 11:59 PM
in reply to: #35858

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Central Louisiana
Subject: RE: Ironman Coeur d'alene
Congrats on a great race!
2004-07-07 11:59 PM
in reply to: #35858

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Subject: RE: Ironman Coeur d'alene
Mark, Congratulations on your first IM, very impressive times. Glad that you enjoyed it! You raced your plan! Thanks for the info filled report.
2004-07-08 11:37 AM
in reply to: #35902

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Official BT Coach
2210
2000100100
Englewood, CO
Gold member
Subject: RE: Ironman Coeur d'alene
I can fill you in on more specifics if you need it. Thanks for the shout out!
Mark
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