Ironman Coeur d'alene

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Ironman Coeur d'alene - TriathlonFull Ironman

View Member's Race Log

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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markdills38

2004-07-07 3:28 PM

Official BT Coach

2210

Englewood, CO

Subject: Ironman Coeur d'alene

My Race Log

puffin

2004-07-07 4:01 PM

in reply to: #35858

Regular

Pensacola, Florida

Subject: RE: Ironman Coeur d'alene

that is awesome! very inspiring! great time!

My Race Log

kgart

2004-07-07 4:10 PM

in reply to: #35858

Expert

1164

New Port Richey

Subject: RE: Ironman Coeur d'alene

CONGRATULATIONS! AWESOME JOB!!!!!

My Race Log

Rio

2004-07-07 4:14 PM

in reply to: #35858

Extreme Veteran

444

Fort Wayne, IN

Subject: RE: Ironman Coeur d'alene

Thanks for the report. Very cool and congratulations! Awesome finishing time.

My Race Log

kelpeng

2004-07-07 5:26 PM

in reply to: #35858

Master

2346

Dayton, Minnesota

Bronze member

Subject: RE: Ironman Coeur d'alene

Congratulations! What a fabulous race for you! Great time! Thanks for the awesome report!

Kelly

My Race Log

cletus

2004-07-07 5:28 PM

in reply to: #35870

Regular

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.

My Race Log

Flyboy

2004-07-07 5:50 PM

in reply to: #35858

Expert

1535

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?