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Ironman Coeur d'Alene - TriathlonFull Ironman


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Coeur d'Alene, Idaho
United States
Ironman North America
62F / 17C
Overcast
Total Time = 12h 23m 12s
Overall Rank = 709/2300
Age Group = M40-44
Age Group Rank = 132/322
Pre-race routine:

Alarm went off at 3am. Looked outside to see if windy....YES!! Had two bowls of oatmeal, coffee and some granola. Showered up and then had a bottle of gatorade while mixing up my bottles for the bike. One bottle of strong CarboPro and one bottle of Gatorade for areobottle. Stretched a bit and headed out for race.
Event warmup:

None. Wind was blowing hard right off the lake and everyone was cold. Men's change tent was packed with guys just sitting there waiting to get their wetsuits on. Walked down to drop off special needs and put stuff on bike and pumped up tires. Got wetsuit on and walked down to water about 6:45am. Mike Riley was asking everyone out of the water so I did not even jump in before the swim.
Swim
  • 1h 16m 22s
  • 4224 yards
  • 01m 49s / 100 yards
Comments:

OMG!! While walking down to the water there was an official announcement by Mike Riley that officials were giving participants the choice of skipping the swim and just doing bike/run because of the wind and waves. There was a flotilla of jet skis and kayaks out there. Race director quote "these folks are adults, they know what they can handle!" Swim was brutal, but not because of wind waves. I started three rows back right in the middle and it was a rugby scrum all the way to the first turn bouy. This was the most physical swim I have ever been in, coupled with swimming out into 1 - 2 foot swells and boat wakes. First turn bouy was a full blow mosh pit. About 300 yds in a guy in front of me pulled up, started screaming F--- THIS! and turned right and swam across people to get out of the way. Not sure what happened to him. 57 people opted not to do the swim or were pulled out. 2nd lap was better except when I swam right into a kayak that had ventured in to help someone. Got a nice cut on my thumb from the rudder on the kayak. Coming back in on each lap was fun with the waves with us. I was totally hydrated after the swim as I consumed a great deal of lake water!!
What would you do differently?:

In 2006 I started way right and counted to 10 before going. This year I went at the gun right in the middle. Time was 4 minutes slower than last year, but not becuase of where I started. I did not concentrate on swimming much this year, but all in all it was pretty easy. Wouldn't change much.
Transition 1
  • 04m 44s
Comments:

Wetsuit is no problem. The wetsuit strippers just yank it off. I took the decision making out of my transition bags this year and my times went down. Only thing was bike shoes, helmet, glasses and a long sleeve jersey in case it was too cold. It was not too cold, so I left the jersey. Took one gu packet coming out of transition, grabbed bike and ran to the mount area.
What would you do differently?:

Maybe put helmet, glasses on bike morning of race. Not allowed to leave them on bike overnight.
Bike
  • 5h 59m 33s
  • 112 miles
  • 18.69 mile/hr
Comments:

Awesome day on bike. Training really showed and it felt good. Drank mostly water and ate my special bars I make. Better than my almost all liquid plan from last year. Kept cadence high and just spun up the hills. First time up English Point hill I just got up and hammered up and felt great. At mile 66 I was just over three hours, with a pee stop so I decided to ease up a bit. Still had marathon to run. OPEN apology to those that I promised would be a good cruise back to town on both laps...HEADWINDS suck and I could not believe how hard I had to pedal, down hill into the wind to get back to town. Grabbed 2nd helping of bars at special needs and kept going. 2nd time past my house I thought....I could break 6 hours on the bike. Bike ride I COULD ride or bike ride I SHOULD ride??? That is the question. Anyway, just kept doing what I was doing, held my pee and made it under 6 hours. Find out if good choice on the run!!
What would you do differently?:

Pack more bars and not stop at special needs.
Transition 2
  • 04m 27s
Comments:

Volunteers take bikes and rack them for you, so no worries there. Grabbed bag and ran to change tent. Need to get feet out of bike shoes while on bike, because running in bike shoes is no fun.
Urinal in change tent is a wonderous thing!!
Felt like I took my time and was still way faster than last year. Took choice out of that transition bage as well. Really works. Put socks on for the run...did not wear any on the bike.
What would you do differently?:

Get bike shoes off before getting off the bike.
Run
  • 4h 58m 7s
  • 26.2 miles
  • 11m 23s  min/mile
Comments:

Really my nemisis last year, so I did a lot of bricks this year. What do you know...it works. Felt pretty good coming off the bike save for my left calf which cramped horrible on the swim and I was hoping it would stay okay. Just real sore starting out. Plan was to run to each aid station, then walk while taking in nutrition. Decided to skip first station because I wanted to settle into a rythym and that was good choice. Started taking water/banana at one aid station, then gatorade/pretzels at the next. Switched back/forth until mile 18 then stopped bananas and started cola. Stomach felt good. Well on my way to under 12 hours. Just need 10 minute miles to get under twelve. Up until mile 20 day had been great. Mile 20 my left hip started to feel like someone drove a spike through it. Could not figure it out. Not cramping, but weird tight pain. Anyway, had to walk almost 2.5 miles to work it out and it cost me substantial time. Took almost an hour off run time from last year.

What would you do differently?:

Need to run a couple marathons just to get the run training in. Did several 20 mile plus runs in training and it helped.
Post race
Warm down:

Hung out with family friends for a bit. Put on silver blanket immediately after finishing because it was chilly. Went to the food tent and tried a piece of pizza with some cola. Wanted to come up, but managed to keep it down and felt much better. Did not eat last year after finishing and it really sucked. Ate another piece of pizza after putting dry clothes on. Really funny doing the Ironman Shuffle with the rest of the folks going to get their bags, etc. Even on Monday you could see folks all over town doing the Ironman Shuffle.

What limited your ability to perform faster:

Run and weather.

Event comments:

All in all I can not complain. I took one hour and 15 minutes off my time from last year on a tougher course and tough conditions. All in all a great day. Doing the race in my hometown made for huge cheering sections all over the course. Totally cool. I tie-dyed my jersey yellow and my family friends did the same with t-shirts. Nineteen in all. Had one guy on the run tell me that he knew I was coming up behind him becuase of the cheering.

Most important part of the day was doing the last two blocks with my dad. 3 year cancer survivor and he came down the finish chute with me. There as not a dry eye in the house, including me. Unbelievably cool.

For the freak in all of us.....I went to bed late after the race because I stayed down there to see others finish. I fell asleep figuring out how I could get another hour out of my time!! Is that freaky??




Last updated: 2006-09-11 12:00 AM
Swimming
01:16:22 | 4224 yards | 01m 49s / 100yards
Age Group: 102/322
Overall: 655/2300
Performance: Good
Suit: QR Full
Course: Two counter clockwise loops. Course is rectangle.
Start type: Run Plus: Shot
Water temp: 62F / 17C Current: High
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 04:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
05:59:33 | 112 miles | 18.69 mile/hr
Age Group: 105/322
Overall: 484/2300
Performance: Good
Wind: Strong with gusts
Course: Two loop, real hilly course through Kootenai County.
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 04:27
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
04:58:07 | 26.2 miles | 11m 23s  min/mile
Age Group: 196/322
Overall: 1115/2300
Performance: Average
Course: Windy course through town and out along the lake with a few small grades and one big hill at the turn around.
Keeping cool Average Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 4
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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2007-06-26 12:16 PM

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Veteran
206
100100
Coeur d'Alene, ID
Subject: Ironman Coeur d'Alene


2007-06-26 1:21 PM
in reply to: #860954

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Master
2052
20002525
Colorado
Subject: RE: Ironman Coeur d'Alene
Wow great job! Isn't this like, your third triathlon EVER? That is so cool. Can't wait to see what you do next year!
2007-06-26 2:05 PM
in reply to: #860954

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Expert
1207
1000100100
Liberty Lake, WA
Subject: RE: Ironman Coeur d'Alene
Great job.  Best way to shave an hour off your time is to sign up again for 2008.
2007-06-26 2:22 PM
in reply to: #860954

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Master
1253
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Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene

Awesome job - 1:15 off of last year is incredible - especially considering the windy conditions on the swim and bike!.  It was nice meeting you ever so briefly on Friday morning.  How lucky you are to call this your home-town race.  I'll be back at some point in the next 5 years.

Congratulations. 

2007-06-26 3:07 PM
in reply to: #860954

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Champion
6931
5000100050010010010010025
Bellingham, Washington
Subject: RE: Ironman Coeur d'Alene

Excellent Report and great race.... IRONMAN.

2007-06-26 3:23 PM
in reply to: #860954

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Expert
960
5001001001001002525
Highlands Ranch, CO
Subject: RE: Ironman Coeur d'Alene

Sorry you didn't hit the sub 12 goal, but there is always next year, right?

Great job, IRONMAN!



2007-06-26 4:03 PM
in reply to: #860954

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Extreme Veteran
487
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Spokane, WA
Subject: RE: Ironman Coeur d'Alene
Outstanding job IRONMAN! Great RR, loved the part about your dad there at the end!
2007-06-26 4:56 PM
in reply to: #860954

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Champion
10471
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Dallas, TX
Subject: RE: Ironman Coeur d'Alene
WOW! You cut some serious time off your IM from last year to this year. Amazing!

Congratulations.
2007-06-26 11:47 PM
in reply to: #860954

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Expert
839
50010010010025
Portland, OR
Subject: RE: Ironman Coeur d'Alene
Great job Bryan and nice to meet you Friday!

I loved seeing your signs everywhere on the bike course Man you are popular. They always made me smile as I rode by cause I was like "hey I know that dude!"

BTW - Do you know who was in the Elmo suit on 4th?

If you do give them a huge high five, I hate Elmo but man it cracked me up for miles.
2007-06-27 8:30 AM
in reply to: #860954

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Expert
919
500100100100100
Subject: RE: Ironman Coeur d'Alene
Wow, great job out there!!!
2007-06-27 9:08 AM
in reply to: #860954

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Expert
830
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Chesapeake, VA
Subject: RE: Ironman Coeur d'Alene

way to go...knocked off over an hour from last year is great...that must be awesome doing an Ironman in your hometown. 

 

Awesome job IRONMAN! 



2007-06-27 9:29 AM
in reply to: #860954

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Pro
4675
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Wisconsin near the Twin Cities metro
Subject: RE: Ironman Coeur d'Alene
Nice race in tough conditions. Congrats on the excellent time improvement.
2007-06-27 1:48 PM
in reply to: #860954

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Extreme Veteran
471
1001001001002525
Northern Virginia
Subject: RE: Ironman Coeur d'Alene
great race! it's nice when all your hard work comes together.


also, it's a long shot, but since you're local i have to ask. do you happen to know a paul that lives on n. pinecone rd.? i'd like to thank him.
2007-06-27 3:41 PM
in reply to: #860954

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Expert
1166
10001002525
Northern VA
Subject: RE: Ironman Coeur d'Alene

Great race and race report. Nice job with the big improvements over last year. And how cool to be racing at home with family and friends out to cheer you on!

Congratulations!

2007-06-27 10:07 PM
in reply to: #860954

Member
103
100
Subject: RE: Ironman Coeur d'Alene
Great race! I saw you go by a few times on the run (I was directing traffic out of the Beach House lot) and you looked good.
2007-06-28 10:32 AM
in reply to: #860954

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New user
3

Aurora, CO
Subject: RE: Ironman Coeur d'Alene
Great race report.
Thanks for sharing!! I am doing CDA next year!!

Iron Eric
http://www.erics-half-ironman.blogspot.com


2007-06-28 5:44 PM
in reply to: #860954

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Veteran
236
10010025
Reston
Subject: RE: Ironman Coeur d'Alene
Great job!!!! Congrats on crushing your time from last year!

Sorry we didn't have a chance to meet up before the race or after at your party....we were spent!

Congrats again...awesome job!
2007-06-28 8:39 PM
in reply to: #860954

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Master
1831
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Keller Tx
Subject: RE: Ironman Coeur d'Alene
Awesome job!
2007-06-28 8:43 PM
in reply to: #860954

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Extreme Veteran
402
100100100100
CT
Subject: RE: Ironman Coeur d'Alene
You rocked that bike course. Congrats. Now I just need to know about these special bars
2007-06-29 10:32 AM
in reply to: #860954

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Champion
5529
500050025
Nashville, TN
Subject: RE: Ironman Coeur d'Alene
Great race and an awesome improvement over the previous year!  Congrats
2007-07-01 8:02 AM
in reply to: #860954

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Extreme Veteran
569
5002525
Colorado Springs, CO
Subject: RE: Ironman Coeur d'Alene
Now I know who to follow on the bike next time. Awesome race.


2007-07-01 8:21 AM
in reply to: #860954

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Expert
1070
10002525
North Carolina
Subject: RE: Ironman Coeur d'Alene
Damn, you killed the bike......nice job!!! Great improvement!!
2007-07-01 11:29 AM
in reply to: #860954

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Master
1938
100050010010010010025
La Crosse
Subject: RE: Ironman Coeur d'Alene
I make my own "special bars" too . . . oh, wait, are we talking about food?
2007-07-01 4:15 PM
in reply to: #860954

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Veteran
229
10010025
Eugene, Oregon
Subject: RE: Ironman Coeur d'Alene
Great job and great time. I'd have to agree that I too put too much in my bags and won't do so next year. Yes I'm a glutton for punishment but I did sign up for IMCDA '08. How about you?
2007-07-10 12:13 PM
in reply to: #860954

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Veteran
162
1002525
Subject: RE: Ironman Coeur d'Alene
Nice race, and congrats on crushing last year's time. If you keep cutting an hour off your time each year for the next few years, you'll get to Kona!


What are in your special bars?
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