Race Report and Redux
Athlete Name: Donald Smith
Event Name: Ironman Coeur d’Alene
Event Date: June 21, 2009
- Race week preparation rating: 8
Things I did well: I rode the bike course a couple of days before the race which really improved my confidence since I have not done this race before. There weren’t any real technical sections on the course however there were some hard 90 degree turns that required caution.
I managed to stay pretty relaxed and well hydrated/nourished during the pre-race week.
I took my bike into Speedtheory for a pre-race tune-up. They did a great job and therefore I did not have any major mechanical issues on the bike.
Things I could improve: I got a little stressed out with the pre-race anticipation. I know that I would really benefit from taking up yoga again.
Things beyond my control that affected this area: I need to sleep a lot during the days leading up to Ironman events. I know this happens and should just ride with it. However I find it frustrating sometimes because there are many pre-race activities that I would like to participate in but can’t because I need to rest.
- Race day preparation rating: 8
Things I did well: I was well organized and arrived at the race site with plenty of time to prepare myself.
Things I could improve: A pre-race warm-up would have helped out.
Things beyond my control that affected this area: The water was very cold and therefore I did not want to do a pre-race warm-up swim.
- Swim rating: 4
Things I did well: I kept my brain pretty calm even when conditions became really crazy.
Things I could improve: I should do more open water swimming in rough water conditions so that I am better able to swim efficiently when things get tough. I found it very hard to navigate in the chop. I also found it difficult to keep my stroke rhythm going because my arm would get caught by rogue wave. I could also think more strategically about the conditions and position myself better to take advantage of the prevailing winds and current. I would also like to experiment with the those open water goggles and see if they improve my visibility in choppy water.
Things beyond my control that affected this area: The weather was nasty. The beach start was super crowded which made for a very chaotic swim start.
- Transition 1 rating: 6
Things I did well: Got my wetsuit off quickly and moved through the change tent quickly.
Things I could improve: I should have put Bodyglide in my bike shorts. Nuff said.
Things beyond my control that affected this area: The volunteers could not find my gear bag so it took a lot longer to find my stuff than it should have.
- Bike rating: 8
Things I did well: I had a lot of fun! I rode hard and really enjoyed the back and forth with all of the other athletes. Wearing my cycling vest and arm warmers was very smart because the weather conditions were really variable.
Things I could improve: My Hammer Gel was off which turned my stomach off a bit. Therefore I let my nutrition lapse and began to bonk a bit. I was able to recover near the end of the ride however this did not position me well for the transition to running.
Things beyond my control that affected this area: The wind sucked. Some of the other cyclists were pretty reckless and this really pissed me off. My rear bottle cage came loose and this made it difficult to get my fuel bottles during the last section of the bike course.
- Bike hydration and nutrition rating: 6
Things I did well: I started picking up fresh Powergels and bananas at the aid stations which really worked well for me on the 2nd lap of the bike course. I kept my electrolyte and water intake consistent throughout the bike.
Things I could improve: Adapt quicker. Sometimes the nutrition that you train with does not work on race day and you need to adapt and change quickly.
Things beyond my control that affected this area: GI Tract issues become move frequent as you get older and there is not much that you can do about that.
- Transition 2 rating: 6
Things I did well: I did what I need to do fairly efficiently
Things I could improve: I could practice leaving my bike shoes clipped in and therefore be able to run faster through transition.
Things beyond my control that affected this area: The transition area was wet and muddy which made things a bit treacherous.
- Run rating: 7
Things I did well: I think that ran pretty well. The deteriorating weather actually motivated me to run and push through the times when I wanted to stop.
Things I could improve: I should have replaced my Newton runners long before the race. They were totally worn out, especially the insoles. I started running with compression and regular socks on and it was really uncomfortable. I had to stop and take off my regular socks.
Things beyond my control that affected this area: The weather was really nasty.
- Run hydration and nutrition rating: 7
Things I did well: I got it right on the 2nd lap. The coffee flavoured Powergels were going down well and I was able to balance their intake with the right amount of water.
Things I could improve: I did not take in enough calories on the first lap of the run
Things beyond my control that affected this area: My stomach was off during the first part of the run and I am not sure I could do much of anything about that.
- Level of fitness and preparedness rating: 7
Things I did well: Bike felt strong and very capable.
Things I could improve: Open water swimming technique needs a lot of work. Perhaps more Brick work would better prepare me for the transition from bike to run.
Things beyond my control that affected this area: My work schedule often makes it difficult for me to attend organized open water swim practices.
