CDA Bike Course and Elevation

Week 16 of 20

What a awesome time we had in Coeur D'Alene. Angela and I drove up on Friday and met Bonnie, Katherine and Jenny. We also met our friends Dan and Ovetta from the training web site that I use Beginner Triathlete. It was sure nice to put faces to names! We had some dinner and then met Saturday morning to begin our ride.


Saturdays ride consisted of doing both loops of the Ironman course. On the first loop we all rode together at a very conservative pace to get the lay of the land. Angela was set up at mile 15, 30 and 56 as our support Sherpa with our water and special needs bags. We couldn't have done it without her! Thanks Honey!!! The hills on the course are challenging but not as steep as what I have been training on.

On the second loop, Dan and I rode without the girls and picked up the pace quite a bit. The second loop was a bit more challenging because of the miles adding up and I messed up my nutrition a bit. I over ate at my special needs bag. Lesson learned.

When we got back to town we all did a brick run. I ran along the lake and back for a 1 mile run. By the time I was finishing my legs started to feel pretty good. My foot did GREAT!

Sunday we all ran the CDA half marathon. I ran this as a training run and not a race. I told myself that I wouldn't get my heart rate too high and just enjoy the run. This plan worked great! I finished in 1:56:05 @ 8:48 pace. My foot felt fine the entire time and I think I could run about that fast at IM. I'll have to see how my day is going.

Here are Bonnie, Katherine and I at the end of our ride/run Saturday This was a high volume week for training and it was fantastic.

Swim: 1:48:11/ 5200 yards. A bit light however that is all open water sight practicing.

Bike: 9:47:16/ 165.22 miles

Run: 2:56:17/ 20.09 miles.