With Ironman Coeur d’Alene next week, athletes competing in the event are eager to learn more about the course and how to approach race day given the unique characteristics of the event: variable weather, a cold swim, hilly bike course, and potentially hot run.
Below is our guidance, earned through our expensive personal and coaching experience with the event:
How Can I Deal with the Cold Water Temps?
Response to cold water is very individual, but if you haven’t already done so, pick up or borrow a neoprene swim cap and try it out in the practice swims. You can also try wearing two caps on race day, to provide extra insulation. Just before the swim start it may help to splash some water in your face, so you know what to expect. But, most importantly, attend one or two of the practice swims so you can experience the chill before race day. Last year the water temp rose from about 53 degrees on Wednesday to 58 degrees on race day so….the lake is a little unpredictable. Bottom line, if the water is cold early in the week but the forecast is for sun for the remainder of the week, the water should warm up a bit for you.
Is the Bike Course as Hilly as it Looks?
In a word..yes! The IMCDA bike course is deceptive. The first 20-25 miles of the bike are relatively flat and fast, and gradually uphill towards Hayden, where the hills start. Our experience last year racing on the course was that people showed up to the hills with a very tasty average speed. They liked it and wanted to hold on to it…but then it gets hilly. For the most part the hills are relatively short but can have steep pitches at the end. Nearly all of the hills have a false flat at the top, but a payoff with another fast descent on the other side. So, this is your rythmn on the hills: wow, check me out, bombing down this hill with good visibility and, wheeee, I’m holding 34mph across the this flat into the next hill that I can see. Hmm…doesn’t look so bad, I think I can power up this…hammer, hammer, hammer but, DOH! false flat…that’s ok, feeling good I’ll stay on the gas, I’ve got a tasty average speed and wanna keep it! Repeat, repeat, repeat.
The hills last for about 12-15 miles and your average speed will take a BIG hit. But that’s cool, you know have a gradual downhill back towards town, right? Yeah, but into a headwind coming off the lake. But you get away with working too hard because the mojo in town carries you through town and into the flats for the first 25 miles of the second loop. However, by the time they hit the hills again on the second loop, 70% of the field was done.
How Can I Break the Run into Manageable Chunks?
Some quiet time and shade along the lake for the out and back for miles 1 and 2. Get your mind right. Mojo through town. Mojo but some annoying turns through the neighborhoods as you make you way to the lake. Turn right next to the lake and climb a sortahill. Then descend, flat, get to work and settle in to the start of the turn around hill. Get up the hill, get it down, let it carry you across the flat next to the lake and back into town. Repeat. When you turn away from the lake, heading towards the finish on the second loop, you’re almost there but the turns can be maddening. Enjoy the finish, it’s a long downhill run to the chute with tons of spectators.
What Can My Family Do on Race Day?
The layout of the bike course will have you screaming through town 2x per lap. They can hang out down there. There is a playground next to the lake and a swim beach. Volunteering at an aid station is a great way to see the race.
What’s the Biggest Mistake I Could Make?
Digging your average speed at mile 25 of the bike and then working too hard in the hills to keep it. If you do this, your race is pretty much done by mile 40…you just don’t know it yet.
What is the Temperature Like on Race Day?
Temps for CDA are highly variable, with the weather possibly changing a great deal from day to day. Best to be prepared for a hot day and pay attention to the weather forecast once you’re up there. Note that the cold water temps can affect folks swimming 1:30 or slower, so you might need some warmer gear at least to start the bike.
What’s Your Top Swim Tip?
How about two? First, line up in the center, or the right of center. Seed yourself about 2′ faster than your expected time. Second, at the turn to parallel the beach, sight off the top of the hill in front of you (or you’ll be looking directly into the sun).
What’s Your Top Bike Tip?
You’re basically warming up until about mile 40 of the bike. Don’t worry, the hammerheads will come back to you or you’ll see them on the run. The bike course is very unforgiving and they will pay, don’t worry.
What’s Your Top Run Tip?
Run very easy for the first 6 miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you’re passing and keep your head in the game. You can do anything for 8 miles!
Additional Resources
TeamEN Race Reports from Ironman Coeur d’Alene
Please visit the links below for IMCDA race reports from our Team and learn from their experience!
| Bill Russell | Joel Bell | Steve |
| Patrick McKelvey | Brian Ogle | Coach Patrick, 10:02 and Kona |
| Brian V | John Stark | Coach Rich, 10:25 |
| Tom Glynn | Brittany Rudder |
Four Keys Pre-Race Talk
Rich Strauss will be at the race to support the 30+ TeamEN athletes racing this year, and to deliver the FREE Four Keys of Ironman Execution Pre-Race Talk to the public. The talk will be on Friday, 10am, meet at the K-Swiss booth in the expo. Look for Rich in an Endurance Nation jersey, or Follow TeamEN on Twitter.
TriathlonExecution.com
We’ve bottled our Ironman racing experience and Four Keys resources to create Race 101, the sport’s only Ironman execution seminar series. Visit TriathlonExecution.com for more details and free resources!
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These are great tips. I wish I had seen them before race day. Even though I knew enough to not completely blow myself up on the bike I would have had more gas in the tank for the hills on the second lap if I had been more patient on the first set of hills and back-to-town headwinds (which were worse on the second lap).