Ironman Coeur D'Alene: Race Day Game Plan

The plan for my first two Ironman races (Arizona in 2006 and Coeur D’Alene in 2007) was to approach the race conservatively, keep the effort steady, and make it to the finish line with relative comfort and a big smile. Mission accomplished on both occasions.

After twice proving that I could handle the 140.6 miles of Ironman, my approach to Ironman Coeur D’Alene has been different: I want to see how effectively I can race this distance, and to fully tap my potential as a long course athlete.

This approach began over six months ago, when I created the training plan for this race. Using the knowledge gained from my previous two Ironman races, discussions with friends and other athletes, and a lot of reading, my plan was devised to build a much bigger endurance base and to add in more high intensity work. The idea was to make the distances easily achievable and to add some extra kick so I could go faster. I believe that I have been able to achieve this goal. Now that I am ready to give the 140.6 miles a harder effort, here’s my plan for the race.

Swim – 2.4 miles in under 1:05

As the shortest part of the race, it’s easy to overlook the importance of swimming the 2.4 miles well. My plan is to swim conservatively with an aerobic effort and not waste any of my anaerobic capacity during the swim. Simply put, I don’t ever want to be breathing hard during the swim; I just want a comfortably swift swim. As Coach Wooden would say, “Be quick, but don’t hurry.”

I also plan on seeding myself towards the front of the swim pack to find a proper pace pack. Last year, I was too conservative and got stuck with too many slow swimmers and found too many delays. This year, I will deal with some of the chaos in the front of the pack in order to find the right pace. I hope to complete the 2.4 mile swim in less than 1:05.


Bike – 112 miles in under 6:00

The meatiest and longest portion of the race, and the section I am most excited about. Over the past year, I have improved my cycling ability (and equipment) tremendously, and I am ready to ride the bike course effectively.

After thinking about the Coeur D’Alene bike course for the past 12 months, I have devised a plan of attack by dividing each loop of the two loop course into 4 sections:

1) The 15 miles of out and back between the town and Higgins point
2) The 10 miles up from Coeur D’Alene to Hayden
3) The 20 miles of rolling hills around Hayden and Hayden Lake
4) The 11 miles down from Hayden to Coeur D’Alene

The goal for my bike split will be to arrive at section 3 on my second lap (80 miles into the ride) strong and fresh and to ride the hills strongly. To do this, I have the following pacing ideas.

At the beginning of the bike leg, I intend to use the first section out to Higgins Point to relax, allow my heart rate to fall after the swim, and settle into a good cycling rhythm. I’ll ride in the aero position over this pretty easy terrain and just use the time to relax and start in on my nutrition plan. After coming back through town, I will make the right turn up to Hayden and begin section 2.

This section is an easy 10 miles and only slightly uphill. I will plan to start building the pace a bit but keep the effort under control with an eye towards the challenges ahead. I will continue to ride aero and stay on top of my nutrition. As I go through the golf course in Hayden, I will do my best avoid the predictable thoughts that I should be playing golf and instead shift my focus to the upcoming hills.

The first time through the hilly section 3 I plan to ride conservatively, shift well, and keep a decent pace going. Now is not the time to allow my ego to ride; rather I must be smart and respect how early I am into a long day. I’ll ride the constant rollers in either an aero or seated position, whichever allows me to keep my heart rate under 160. After turning back south towards Coeur D’Alene, I should still feel fresh and ready to start working a little harder.

The downhill section 4 to Coeur D’Alene should provide an easy chance to get some free speed at an easy effort. I’ll ride aero, keep the effort in check, and, hopefully, get some good speed going.

As I come through town at the halfway point of the bike course, I should have a good feel for how strong I am feeling, where my legs are, and what my pace is. If needed, I’ll make any adjustments to my plan now.

Riding out to Higgins Point for the second time, I will stay aero and start to slowly build the pace. I will continue to build the pace and effort through section 2, while staying aerobic, until I reach the Hayden Golf Course again to begin Section 3 for the second time at about mile 80. This is where the race will truly begin. (Sorry to make you read through all that build up!).

As I start riding through the rollers around Hayden Lake, I want to be feeling strong and riding swiftly. If I have paced myself properly, I will be able to give each uphill a consistent, solid effort and stay after it as I crest the hill. Each of the hills in this section is preceded and followed by some downhill riding – this is indeed rolling terrain with constant up and down.

On each downhill segment, I should be able to add to my momentum and then shift effectively into the next climb. With a constant power output and effort, I can really minimize the difficulty of each climb by taking advantage of the downhill section preceding it. With this style of consistent riding and sharp shifting, I should be able to handle these rollers well. As I leave the hills for the last time, I want to be thinking to myself, “Wow, I nailed the hills, felt strong, and am ready to stay after it.” I’ll use the downhill section 4 to relax, stretch out, finish my nutrition plan, and shift my focus to the marathon ahead.

Run – 26.2 miles in under 4:20

The beginning of the run always marks my lowest point in the race: my legs are a heavy from cycling, my lower back is usually a bit stiff, and my stomach has to adjust to being upright. The first bit of the marathon course in Coeur D’Alene heads away from the town along the Spokane River for a brief two miles of out and back. I will use this segment to adjust to running by running easily and stretching my back. By the time I return through town, I should be feeling ready to get after it.

Once I feel ready to take on the run with a solid effort, I will try to consistently run each mile in under 9 minutes. With the improvements I have made in my running this year, this should be achievable if things have gone well. This pace should be comfortable and aerobic; I should not be out of breath or faint at this pace. If holding this pace becomes too difficult, I will slow down and respect the challenges of the miles ahead. If I am able to do so, I will hold this pace up until mile 20 of the marathon.

At this point, I will have less than an hour to go and a very clear idea of what I am capable of for the last 6 miles. And I will face two choices: if all systems are still go, I will try to pick up the pace and let myself reach higher heart rates and efforts. If I don’t have the ability to do this, I will continue on as well as I can and look forward to the approaching finish. Either way, I will definitely enjoy the final stretch through the town and the jog down Sherman Avenue to the finish. I’ll be yelling with the rowdy fans, beaming with pride, and soaking in every bit of it!

If all has gone well, I should make it to the finish in less than 11:30. I know that I am capable of this. But, as in all long course racing, there are many, many variables and obstacles that can throw me off. If I encounter one of these difficulties, I will do my best to adapt to it and overcome it, and then I will keep moving on in the race with a happy, optimistic attitude and adjusted goals.

So, I won’t be wed to my time to achieve success. My success will come from the strength I have from my preparation and my ability to take on something extremely difficult and maintain a happy, positive attitude. When you see me running down Sherman Ave at the end of the long day, you’ll be able to see this success, regardless of the time, in the big smile across my face!