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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
72F / 22C
Overcast
Total Time = 15h 51m 46s
Overall Rank = 1703/2466
Age Group = M30-35
Age Group Rank = 200/258
Pre-race routine:

Woke up at 3:15am, eat a cliff bar, showered, stretched, drove from hotel in Spokane Valley thirty minutes to Coeur d'Alene.
Event warmup:

Swam around a bit trying to stay warm.
Swim
  • 1h 54m 58s
  • 4224 yards
  • 02m 43s / 100 yards
Comments:

I am not a strong swimmer. I started out with the 1:30 wave to try to buy some extra time for the bike course. I hung with the big boys for the first lap but the chop became very strong on my second lap. Lots of contact in this race, I've never seen so much wrestling... some woman actually had me in a headlock for a few seconds- first time I have ever gotten mad during any race. The chop came from the strong SW winds... ate the waves on the way out and rode them on the way back to shore. Many of the waves were 2-3 feet tall, I often found myself sucking water. I later heard that officials had knocked some 200m off the turn arounds... I didn't get the memo or I was a tad too fast. The water itself felt great, 61 degrees. I wore booties for the first time and I liked them. Sighting was almost impossible with all of the chop. In all, still a personal PR for this distance... race or training.
What would you do differently?:

Not much I could have done differently... perhaps learn to draft better.
Transition 1
  • 09m 13s
Comments:

I made sure to pee in the lake as I was getting close to finishing... probably saved me a good 2-3 mins in T1. PR for T1.
Bike
  • 7h 34m 37s
  • 112 miles
  • 14.78 mile/hr
Comments:

I had a good day on the bike despite the strong 15-20mph SW winds. Basically 18 straight miles of headwind and two challenging hills, twice. The way back to town was pretty awesome with all the descents and tail wind. I trained significantly for the climbs... they were never steep enough to get out of the saddle but were fairly long. The last climb at 103 was tough; as I passed the last aid station, I heard 'Every Rose Has Its Thorn' and couldn't help but to laugh... that hill was definitely CdA's thorn! The course had SIX no passing zones... very frustrating. My brakes were glowing red every time, stuck behind some slow poke. I went hard on the first lap and tried to hang in there on the second... I kept feeling my right calf twitch like an early sign of cramps so I kept the intensity low for it.
What would you do differently?:

Drink more fluids. It was deceptively warm and I strayed from my nutrition plan, I missed a good 15oz of fluid that I had planned on drinking.
Transition 2
  • 06m 4s
Comments:

Volunteers took my bike and had my bag waiting for me. T2 went fast.
Run
  • 6h 06m 54s
  • 26.2 miles
  • 14m  min/mile
Comments:

The run course was so-so. Some parts were lots of fun with loud music but lots of empty areas. After dark, I think all spectators either went to bed or went to the finish line. For this reason, I think Saturday races are better and more fun (IMTX.) It rained for about 10 minutes on the run, I welcomed it. My plan was pretty simple: walk the whole thing and run the descents. It worked out well, I had an IM run PR and felt good the entire time.
What would you do differently?:

Perhaps run a little more after dark.
Post race
Warm down:

I sat down, ate two slices of pizza and two bottles of choc milk.

What limited your ability to perform faster:

I should have ran more in training. The wind on the bike probably cost me a good 10 mins.

Event comments:

I only have IMTX 2014 to compare to... the volunteers at CdA were amazing and much better than IMTX, although the spectators at IMTX were louder and more supportive. I really enjoyed this race, I was very nervous about making the bike cut-off but it was never really in jeopardy after a surprisingly strong swim. The wind sucked hard and ruined many people's day. I would recommend this race to anyone that enjoys a healthy challenge.




Last updated: 2014-07-02 12:00 AM
Swimming
01:54:58 | 4224 yards | 02m 43s / 100yards
Age Group: 214/258
Overall: 1897/2466
Performance: Average
Suit: Yes
Course: Two loops CCW
Start type: Run Plus: Time Trial
Water temp: 62F / 17C Current: High
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 09:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
07:34:37 | 112 miles | 14.78 mile/hr
Age Group: 189/258
Overall: 1634/2466
Performance: Good
Wind: Strong with gusts
Course: Two loops. 5,800ft GPS
Road: Smooth Dry Cadence: ?
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 06:04
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike
Shoe and helmet removal
Running
06:06:54 | 26.2 miles | 14m  min/mile
Age Group: 200/258
Overall: 1703/2466
Performance: Good
Course: two loops
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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] 4

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2014-07-02 3:31 AM

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Canyon, Texas
Subject: Ironman Coeur d'Alene


2014-07-02 7:29 AM
in reply to: #5020456

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Elite
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Subject: RE: Ironman Coeur d'Alene

Congrats! Sounds like your race went according to plan!  I am signed up for IMCDA 2015 as my first IM and can't wait.  I've heard great things about the race, the venue and the support!

2014-07-02 7:41 AM
in reply to: ingleshteechur

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Subject: RE: Ironman Coeur d'Alene
Originally posted by ingleshteechur

Congrats! Sounds like your race went according to plan!  I am signed up for IMCDA 2015 as my first IM and can't wait.  I've heard great things about the race, the venue and the support!




i'm considering it for my second - i'm hoping that it won't sell out prior to Chattanooga - and it works well with the 70.3 I am already scheduled for next may (had to defer the race from this year to next year)
2014-07-02 12:12 PM
in reply to: austhokie

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Master
2500
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Crab Cake City
Subject: RE: Ironman Coeur d'Alene
Great Job!

I just did my first full Aqua Bike as a tune up for my first IM in August and we had similar swim/bike times. Did you really walk the entire marathon except for the descents?
2014-07-04 7:39 PM
in reply to: #5020456

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Regular
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Subject: RE: Ironman Coeur d'Alene
Way to earn it, tough day.

Tom
2014-07-05 5:11 AM
in reply to: tallytom

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Expert
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Coeur D'alene, ID
Subject: RE: Ironman Coeur d'Alene

Congratulations Tony!  It was a very tough day and your Ironman title is well earned.



2014-07-06 3:56 AM
in reply to: dmbfan4life20

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Canyon, Texas
Subject: RE: Ironman Coeur d'Alene
Originally posted by dmbfan4life20

Great Job!

I just did my first full Aqua Bike as a tune up for my first IM in August and we had similar swim/bike times. Did you really walk the entire marathon except for the descents?


Thank you! Yes, I can consistently walk a marathon in 6:30 (15min/mi pace.) This run course was quite hilly so there were lots of opportunities for some easy jogging. I ran the last four miles at a 10min/mi pace.
2014-07-06 3:58 AM
in reply to: Flyboy

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Canyon, Texas
Subject: RE: Ironman Coeur d'Alene
Originally posted by Flyboy

Congratulations Tony!  It was a very tough day and your Ironman title is well earned.




Thank you, Stan! I truly appreciate your generosity with your time and knowledge... thank you greatly.
2014-07-08 8:14 AM
in reply to: tlancer23

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Master
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2000500
Crab Cake City
Subject: RE: Ironman Coeur d'Alene
Originally posted by tlancer23

Originally posted by dmbfan4life20

Great Job!

I just did my first full Aqua Bike as a tune up for my first IM in August and we had similar swim/bike times. Did you really walk the entire marathon except for the descents?


Thank you! Yes, I can consistently walk a marathon in 6:30 (15min/mi pace.) This run course was quite hilly so there were lots of opportunities for some easy jogging. I ran the last four miles at a 10min/mi pace.


Wow thats awesome! Great to know thats how the timing works out incase I need it. Might have to practice some power walking in the next week or two.
2014-07-08 2:25 PM
in reply to: #5020456

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Extreme Veteran
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Brisbane, Australia
Gold member
Subject: RE: Ironman Coeur d'Alene

Congrats on the race. Great report.

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