Ironman Coeur d’Alene Cheat Sheet
I put together this cheat for you all, so you have some ideas about the beautiful town of CDA, along with some race tactics that may help you with doing IM-CDA.
~Coach Jen Rulon
Ironman CDA Race Information and Tactics
Swim Practice and Warm Up
- Try to swim on Thursday in your wetsuit and then put the wetsuit out to dry. You don’t want a wet wetsuit for Sunday morning.
- If you need to swim on Friday, you would probably be fine NOT to wear the wetsuit. Warmer this year than last year.
- The swim start is in waves. If you are a good swimmer, I would get up close to your wave start. For example, if you put yourself in the 1-1:10 and you ROCK at swimming, get up front. If you are not the strongest swimmer, then put yourself closer to the back.
- Swim is two loops. First loop is usually the toughest since everyone is so clumped together. Second loop will be a bit easier. Relax. If it is windy, it may be a bit choppy. You will be fine :)
Bike Route and Tactics
- First 10-12 miles is still in town, along the lake and it is flat, downhill, flat, and a little hill to the turn around (where special needs will be for the 2nd lap) and a false flat coming up back to town. BE SMART on this stretch. Everyone will be FLYING past you...SLOW YOUR ASS DOWN!!! It’s a long day!
- Heading out of town...HELLO HILLS :) And they are very long and beautiful. HAHA. Zone 3 Power Zone and 70-75 rpm on those hills. Watch that Garmin like a hawk. Spin up those hills. PUSH YOUR ASS down those hills until you have no more gearing and THEN coast.
- I would highly recommend riding your bike along the lake for those first 10-12 miles as a EASY spin on Friday, along with a 10 minute run afterwards.
- I would HIGHLY recommend driving the hilly bike course when you leave town. There is a couple of no pass zones, and they will catch up on that. Just make sure you know where those are.
- If it is windy like it was last year, when you are heading down those hills, you can catch a wind off your bike and it will rattle you a bit. Maybe have to get out of aero for a bit. Just to be smart!
Run Route and Tactics
- Remember the first 10-12 miles of the bike, you will be doing that same for the run. Flat, downhill, flat, 6% uphill and then a turn around and back into down. REPEAT.
- The 5th station by Tony’s (see below) was my favorite station. Good juju :)
- The Special Needs bag are around mile 13-14. I was expecting a bit earlier and I went in a deficit. Be mindful about that. I think I got it after I turned around coming back into town.
- Coke. Coke. Coke. If the body starts shutting down, take in flat Coke. That will usually get my from mile to mile. Once you start it, don’t stop. You will then have a sugar crash.
- Warm Chicken broth can be good IF it’s warm on a cooler day. Other than that...I will take potato chips and Coke any day!
- Smile! Have fun.
- When you turn left to the finish line...it will be the LONGEST mile, you will ever feel AND people will tell you...a mile to go. You start pushing and then you think…”WHERE the BEEP, BEEP is the finish line?”
- Look up and say Thank You because...YOU WILL BE AN IRONMAN ATHLETE!
Pre Race and Transitions:
- Grab scissors, clear tape for numbers on Bike and Helmet.
- Scissors to cut your numbers for your bike and helmet. It’s OK, the Pro’s do it. Then put clear tape around the set post to keep it there.
- Buy Ribbon or Colorful Duct Tape
- Put this on your T1 and T2 bag, so they are visible when you get them.
- Saturday, when you drop off your bike and T1/T2 bags:
- Walk from Swim Exit to T1 Bag to Changing Tent to Bike
- Walk from Bike Drop off to T2 Bag to Changing Tent to Run!!!
- Put your nutrition on your bike RACE MORNING. Do not drop it off on Saturday. Things have been stolen in the past.
- Special Needs bags will also be dropped off on Race Day!
- Write your journey! It doesn't have to be long :) This is how you learn about what you need to do next time!!!
- Here is MINE!
- If you have the time, take the drive over to Glacier National Park for a few days. You will NOT be disappointed.
Every day Life in Coeur d’Alene, ID:
- 220 Ironwood Dr, Ironwood Square, Coeur d’Alene, ID 83814
Where to Eat:
- Tony’s on the Lake Italian Restaurant
- 6823 E Coeur D'Alene Lake Dr, Coeur d'Alene, ID 83814
- This is a must! They have IM athletes sign their poster. You will see this on your bike and run. The food is decent but the view is the best! Make reservations.
- Michael D’s Eatery (GF Pancakes and Waffles!)
- 203 E. Coeur D’Alene Lake Dr, 83814
- 517 Sherman Ave, CDA, ID 83814
- 407 Sherman Ave, CDA, ID 83814
- Go to the back by the boats and just sit and enjoy your success on Monday if you can! Its so gorgeous back there. They have snacks, drinks, etc.