IRONMAN Coeur d'Alene Bike Review

An important part in preparing for an Ironman is being mentally ready. One of the aspects to help with that is knowing what the course is like. In doing so, you can ride similar courses to prepare, you can visualize what is in store, you can study and review data files and elevation charts so you can better prepare for what you are going up against.

I am heading back to Coeur d'Alene this year, having raced last year I feel I have a much better understanding of the course and what it takes.

I am going to share some of my data from last year. Including distance and grades for some of the climbs that you should be aware of in preparing for IM CDA.

Here is a link to one-loop of the course mapped out in Training Peaks: CLICK HERE

#1: First climb on bike (also on run) course @ mile 4.6 & 60.2

#2: First big climb on HWY 95 @ mile 18.2 & 73.6

#3: Back side of big climb on HWY 95 @ mile 46.5 & 102

#1: First climb on bike (also on run) course @ mile 4.6 & 60.2

Distance: .59 miles

Grade: 5.9%

Elevation Gain: 184 ft

Elevation Loss: 0 ft

TIPS: This first climb is short but it is early in the ride and watching your HR/Power/Effort is key. Make sure not to overdo this first hill. Doing so can cause a big negative impact on race.

#2: : First big climb on HWY 95 @ mile 18.2 & 73.6

Distance: 1.75 miles

Grade: 5.9%

Elevation Gain: 903 ft

Elevation Loss: -360  ft

TIPS: First long climb heading south on HWY 95.  You can see this one coming. Know and get ready. It took me 10:50 to climb at 9.68 mph, it is slow and it is long. Be prepared. 

#3: Back side of big climb on HWY 95 @ mile 46.5 & 102

Distance: 3.54 miles

Grade: 2.7%

Elevation Gain: 539 ft

Elevation Loss: -39  ft

TIPS: The back side of the big climb heading north on HWY 95. This is a longer but less steep climb. It took me 17:29 to climb at 12.16 mph. Find your rhythm and keep the legs moving. 

Also, here is link to my 2013 Ironman CDA Post Race Report: CLICK HERE

If you have any questions about the course, where to stay, travel, etc please feel free to email me at sandy@triattic.com

The Quest Continues

I apologize to all my followers for the lack of updates since finishing my last Ironman in August. So what has happened since, do I still have a quest to qualify?? I will fill you in and YES of course the goal to make it to Kona will never fade.  So here it goes.

2012-2013 - Quest for Kona: my quest was to qualify for Kona in 2013. There were 7 sanctioned Ironman competitions in the U.S. and my goal was to compete in them all. I needed to place top two in my age group at any of the seven Ironman races to qualify. 

RESULTS: 
- Ironman Wisconsin 9/8/12: 12:03:31, placed 15/93 in age group.
- Ironman Florida 11/3/12: 11:03:38, placed 8/57 in age group. 
- Ironman Arizona 11/18/12: 11:35:54, placed 13/56 in age group.
- Ironman Texas 5/18/13: 12:55:27, placed 18/61 in age group.
- Ironman Coeur d'Alene 6/23/13: 12:14:57, placed 20/77 in age group.
- Ironman Lake Placid 7/22/13: 12:14:42, placed 16/63 in age group.
- Ironman Louisville 8/25/13: 11:50:53, placed 11/77 in age group. 

I did not accomplish my initial goal of qualifying for the 2013 Ironman World Championships but I am not letting that stop me from continuing on. 

A fantastic program exists within the world of WTC (World Triathlon Corportation) and Ironman known as Kona Legacy. 

"The Legacy Program grants loyal IRONMAN competitors an opportunity to compete in Kona at least once in their lifetime.

One-hundred Legacy winners are chosen every year. To be eligible for this year’s selection, athletes must have completed a minimum of 12 full-distance IRONMAN-branded races, never started the IRONMAN World Championship, completed at least one IRONMAN event in each of the 2012 and 2013 seasons, and be registered for an IRONMAN event in 2014. For more information, Click Here."

Originally from: http://www.ironman.com/triathlon/news/articles/2014/02/mike-grier-legacy-profile.aspx#ixzz2tt2GS2Nm

Ironman Coeur d'Alene will be my 12th Ironman. I have applied for the Legacy Program in hopes of grabbing one of the coveted 100 spots in the 2014 Ironman World Championships. 

Even though the program allows any level ability athlete into the Legacy program (given they have finished 12 Ironman races under 17 hours) that doesn't stop my drive to compete at the top of my level. Yes, all I have to do is make it to the finish line on June 29 but I am going to train and prepare my body for achieving my maximum ability.

This year, Ironman CDA will be quite different. I am among a team of 12 athletes heading out to the upper Northwest to take on this beautiful challenging course. The passion, drive and commitment from everyone training fuels me for the best race I can possibly have. 

So that is where I am now but what happened after Louisville that put me on such a hiatus. 

For one, I just finished 7 Ironman races in less than one consecutive year. I was tired and worn out. I took a solid two months off from structured training. I swam a lot, took a ton of yoga classes, and focused on my business. 

I am working towards my USAT Level II coaching certification. Along with that I am adding to my list of certifications and studying to become an ACSM Certified Personal Trainer and I will be attending USAT Youth and Junior Certification in May. Coaching is my passion and I am trying to gain as much knowledge as I can to be the best coach I can be. 

I was named GWTC (Gulf Winds Track/Triathlon Club) - Female Triathlete of the Year. I am so honored to have received this award. Thank you for all those who nominated me and thank you Bill Dillon (Male Triathlete of the Year) for the wonderful presentation at the awards ceremony. This is one of the most special awards I have ever received. I am so lucky to be apart of such a wonderful group of people. The knowledge I have gained, friendships that have formed and fun that I have had in this club are the roots to my love for the sport!

I received Gold IRONMAN All World Athlete for my race performances in 2013. Top 1% in the world in my Age Group for IRONMAN Overall and IRONMAN.

Oh yeah, I was also planning the best day of my life. I got married to my best friend, my training partner and my lover on November 9, 2013. 

The Johnsons

I am back and look forward to sharing with all of you the good, the bad and the entertaining! #questforkona2014