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Ironman 70.3 Coeur d'Alene - Triathlon


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Coeur d'Alene, Idaho
United States
World Triathlon Corporation
80F / 27C
Sunny
Total Time = 8h 21m 59s
Overall Rank = /3000
Age Group = 60-64
Age Group Rank = 0/
Pre-race routine:

Normal breakfast, only one cup coffee, lots of water
Event warmup:

Stretching, light running, swimming
Swim
  • 56m 50s
  • 2112 yards
  • 02m 41s / 100 yards
Comments:

Went in almost at the end. Out of 3000 athletes, there were maybe 40 people behind me at the start. I thought I would encounter less traffic this way.
What would you do differently?:

Start farther up. By starting in the last group, I put myself in with a concentration of poor swimmers. I swam straight, but after having people swim over me from left, right and behind and not being able to get clear, I switched to breast stroke to have my head up and forward with each stroke. I did 98% of this swim breast stroking, which was not my original plan. I thought my time was pretty good for a 60s age grouper breast stroking 1.2 miles!
Transition 1
  • 12m 21s
Comments:

I took my sweet time because I was afraid of forgetting a key piece of gear (sunglasses, etc.). I also took longer because I changed into full bike shorts. I elected not to do this race in my tri shorts and I am happy with the time trade off that it took to put on my fully padded bike shorts.
What would you do differently?:

Be more confident that my pre-race layout of my transition gear was right.
Bike
  • 4h 03m 29s
  • 56 miles
  • 13.80 mile/hr
Comments:

This is a pretty course with (alternately) lakeside views and rolling hilly panoramas. Road conditions are generally good with paved and a few chip sealed surfaces. I took my time, stopping at three aid stations to use the bathroom (I'm and old guy) and slug gatorade. I probably spent 4-5 mintues at each.
What would you do differently?:

Try not to drink so much water in the swim to cut down on aid station stops.
Transition 2
  • 08m 44s
Comments:

Again, took my time. Walked my bike instead of running with it. Changed from bike shorts and jersey to running shorts and shirt.
What would you do differently?:

Run bike through transition. Change faster.
Run
  • 3h 00m 35s
  • 13.1 miles
  • 13m 47s  min/mile
Comments:

Coming into this race with a calf pull 10 days earlier I had not been running during the taper. My legs protested mightily and I ended up walking 50% of the run course.
What would you do differently?:

Come into race in healthy state.
Post race
Warm down:

Hydration, post-race food. I did not feel a need to warm down since I wasn't pushing the run pace.

What limited your ability to perform faster:

Going to plan B on swim (breast stroke), slow transitions, full stops at bike aid stations, walk/run pace on run.

I am not disappointed. This is first HIM and second triathlon ever for this 60 year-old. My goal was to finish within the allotted time and I did that.

Event comments:

This inaugural Half Iron distance of one of Ironman's favorite venues did not disappoint and allowed many of us who won't do a full IM to have an Ironman experience in Coeur d'Alene. The city's volunteers are the best on the IM circuit. I know...I've been a volunteer for years at Cd'A Ironman. Now I am an athlete!




Last updated: 2015-11-01 12:00 AM
Swimming
00:56:50 | 2112 yards | 02m 41s / 100yards
Age Group: 60/
Overall: 2254/3000
Performance: Average
Suit: Sleeveless
Course: One lap directly out from shore and back
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 12:21
Performance: Bad
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
04:03:29 | 56 miles | 13.80 mile/hr
Age Group: 57/
Overall: 2247/3000
Performance: Average
Wind: Some
Course: 3200+ feet elevation gain. Some hills long, some steep. Bike lanes closed to traffic on divided highway.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 08:44
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
03:00:35 | 13.1 miles | 13m 47s  min/mile
Age Group: 54/
Overall: 2217/3000
Performance: Below average
Course: Two 6.5 mile loops through town including picturesque neighborhoods, a vibrant, spectator-packed downtown and a run section along the lake. No big hills. A finish line run down 4 blocks of Coeur d'Alene's main downtown street with spectators lining the route.
Keeping cool Drinking Just right
Post race
Weight change: %
Overall:
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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2016-07-02 9:18 AM


265
1001002525
Subject: Ironman 70.3 Coeur d'Alene


2016-07-04 2:04 PM
in reply to: #5189361

User image

Master
2429
200010010010010025
Falls Church, Virginia
Subject: RE: Ironman 70.3 Coeur d'Alene
Congratulations on your finish! It sounds like the course is beautiful, and I agree that it is wonderful to have a HIM option in Coeur d'Alene now. What's next?!
2016-07-04 3:24 PM
in reply to: Atlantia


265
1001002525
Subject: RE: Ironman 70.3 Coeur d'Alene
A sprint and a couple of olys this summer, all around North Idaho. Then I will decide on next year's HIM. Either Cd'A again or the Vineman 70.3 in the California wine country.
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