Coeur d’Alene has been on our race bucket list for several years. Back in 2019, Karel registered for 2020 IM CDA but it was cancelled due to Covid. In 2021, the Ironman did not happen and instead, Karel was able to change his entry to IM St. George. A few months later, we learned that IM St. George would be the host of the 2021 Ironman World Championship. In 2022, Karel was once again registered for IM CDA but a month before the event, Karel broke his hand mountain biking. After 2023, the Ironman distance in CDA was discontinued but the 70.3 remained.
Finally, in 2025, we were going to check IM 70.3 CDA off our bucket list but Karel had two knee surgeries this year for a torn meniscus (each knee) and since the last surgery in April, he has been having complications - which have impacted his ability to run. We were disappointed that we both couldn’t participate in the race but we decided to make the most of it - I would race and Karel would turn the trip into a mountain biking train-cation. Karel ended up riding over 15 hours over 4 days which made for a great ‘training camp’ as he prepares for his second Breck Epic MTB stage race in August.
We arrived to Spokane on Wednesday late morning (3 hour time difference to the east coast), and made the quick and easy 40 min drive to CDA. I rented a SUV (Audio Q7) via Turo.
Our Airbnb was located on 18th street, which was on the bike and run course. Although we needed to drive the 1.5 miles to and from the race venue, it was the perfect location for easy access to the course. The house was very spacious and had a great layout. We had Trimarnis Diane, Jeannie, Gin and Coach Joe staying with us, which made for great company and lots of laughs. We did a big grocery shop at Safeway when we arrived.
Around 5pm, Joe, Gin and Diane went for a spin and Karel and I drove to the race venue for an open water swim. We parked at the paid parking ($3/hr) at the beach area. It ended up being very windy that evening and the water was super choppy. It felt like an ocean! It wasn’t a relaxing swim but rather an exhausting swim. But Karel and I made the best of it and ended up “swimming” for ~1000 yards.
On Thursday, Karel went for a 3-hour mountain bike ride at Canfield Mountain Trail System and Joe and I went out for a bike along the first part of the bike course. We started at the race venue (from our house) and followed the course. There is a nice trail system in CDA which is alongside the road. The road was fairly quiet so I stayed on the road. I did some out and backs along the course with a few intervals. I ended up riding ~80 minutes. After the bike, I went for a ~30 min run on the back part of the run course (which is also the start of the bike course). Later that day morning, we went for an open water swim and the water was perfectly calm. Compared to yesterday when I averaged 1:51/100, I had a wonderful ~2100 yard swim averaging ~1:29/100 pace. The water temperature was perfect around 68-70 degrees.
Far end turnaround on run course
Around 2pm we checked in for the race. There was some confusion with my AWA placement as they didn’t have me as an AWA athlete so I ended up with a higher number than planned - which in the end didn’t matter as I had a good location on the bike rack, near the sidewalk and a few rows from the transition exit. In the evening, we ordered out (and enjoyed) pizza from Fire Artisan Pizza.
On Saturday, Karel went for another 3-hour ride at 4th of July Pass. This was an “easier” ride for him (less technical than the other two days) but still a lot of climbing. I did around an hour bike in the morning and it was chilly out. I dressed very warm with leg warmers, toe covers, base layer, jacket and gloves. I included a few short intervals to get my legs going and my legs felt really good. After the ride, I did a quick loop on the run course so I could see the first few miles of the run. The course was well-marked starting on Wednesday. I really liked the run course and I was getting really excited to race. I went for a 15 min run and my legs felt amazing. I couldn’t decide which shoes to wear for race day so I started off in my New Balance and then did a few minutes in my Saucony’s and decided on the Saucony’s. Although they are old shoes, I’ve had my best two runs in the recent years in those shoes.
Joe and I checked in our bikes around 3pm (bike check in closed at 4:30pm) as we were watching the weather and trying to figure out the best time to go to miss the rain. The rain ended up coming in the evening so in the end, it didn’t matter. I had all my gear ready on Friday so all that was left on Saturday was to finish my carb loading and prepare my bottles.
Because this race was cold, I didn’t fill my bottles all the way with fluid as I knew I wouldn’t be drinking a full 26-ounce bottle per hour. I ended up only filling my bottles up with around 22-ounces. I prepared 3 bottles, each with 90g INFINIT Fructose per bottle. For the run, I had 2 x 10 ounce flasks, each with 45g (1.5 scoops) Never Second + 1/8 tsp salt (for an extra 250mg sodium) I’ve been playing around with my run nutrition over the past few weeks and this strategy has been working well for me.
I did a lot of laying around on Saturday evening and went to bed around 7pm. I watched a cute movie (Instant Family) on Friday and finished it on Saturday as I was laying in bed. I had an ok night of sleep - not bad but not super restful.
My alarm went off at 3:45am and we planned to have Karel drive us to the race venue at 4:45am for the 6am race start. I woke up feeling good and looking forward to the race. My only concern was the weather and still feeling a little undecided as to what to wear for the bike. I had a few different options - either arm warmers and gloves or a tight fitting jacket and gloves.
After I got up, I went to go pee and made my way downstairs. I made my instant coffee and sat at the kitchen table with everyone as I sipped my coffee. Around 4am, I started to feel a little dizzy while I was sitting at the table. The room started to get a little fuzzy so I rested my head on the table. I started to feel a little better so I got up to prepare my pre race meal of yogurt and waffles w/ PB and syrup. But as I was about to get up, I got really dizzy and could feel a faint coming up. Before I knew it, I found myself near the couch. I can’t remember if I landed on the floor by the couch or on the couch but when I finally woke up, I was laying face down on the couch - exhausted and wanting to sleep.
This was my third incident of fainting on race day morning. The only trend is that it comes after I pee first thing in the morning. The first was in 2017 at the IM 70.3 WC in Chattanooga. Unfortunately, I hit my face on the kitchen floor when I blacked out and couldn’t race. I went to the doctor and cardiologist a few days after the event and they couldn’t find anything wrong. I ended up signing up for IM Chattanooga 2 weeks later (last minute decision to register) and placed 1st overall amateur. In 2021, I fainted on race morning at IM 70.3 Haines City. I ended up participating in the race but I felt really tired during the race. I was really frustrated that this happened again. Karel saw me on the couch and I told him what happened and he stayed calm and tried to help me out. He prepared my 3 waffles w/ PB and syrup and when I started to feel better, I was able to get in everything. It was nearing 4:35am and I had less than ten minutes until we needed to leave. I tried not to rush myself so I took my time, gathered my things and by the time we got in the car around 4:45am, I started to feel more normal again.
I dressed very warm for the morning - my race kit, pants, long sleeve shirt and jacket, along with a hat and gloves. Karel was cold in the morning but I found it very comfortable. I decided to use my gloves and arm warmers for the bike. I came up with the idea to wrap the top part of my tri kit in a baggie and tuck inside my shorts but in the end, it didn’t work and the top ended up getting wet. I was hoping it would stay dry for the bike. I also used a piece of mylar blanket under my sports bra for the swim and bike to keep my chest warm.
After setting up my bike with my bottles, computer and pumping my tires, I did a short jog around the park and went to the bathroom. I felt normal tried to forget about the early morning fainting incident.
1.2 mile SWIM - 28:52
The water temperature was 64 degrees. I found it to be comfortable - I never felt warm but never felt too cold. The swim course was easy to navigate with 8 buoys on each side of the rectangular course. The water was calm. I felt really good in the water. I found myself swimming by myself for most of the swim as I was passing people but not able to catch up to the faster swimmers just ahead.
T1 - 5:05
I tried to make my transition as quick as possible but I really wanted to get myself comfortable before the bike as I really struggle biking while cold. I did a quick dry with a small towel, put on the top of my tri kit, put on my arm warmers and gloves and put on my shoes (which had toe covers on them). I was a little cold starting the bike but I felt comfortable after a few minutes.
Starting the bike
Finishing the bike
56 mile Bike - 2:40.52
The first 15 miles of the bike were very familiar to me as I had ridden that section of the course on Thursday and Saturday. I got myself through the turns of the downtown streets and when I got to the out and back section by the lake, I started to ease into my race effort. I found myself being passed by a lot of guys and couldn’t seem to get my power up. I didn’t try to force it so I waited for the first climb by the lake to see if my legs would come around. I didn’t feel strong on the climb but just told myself that I needed more time to get warmed up. I actually felt really comfortable and to cold on the bike. I saw a few girls ahead of me and I expected myself to catch them in a few miles but as I continued to make my way back into town, my legs felt like they had no power in them. I saw Karel and he gave me a cheer but later he told me that he noticed that I wasn’t riding like my normal self. It’s usually feel strong on the bike and can extend my lead after the swim but instead, the opposite was happening - I was losing time to the leaders and being outridden by other girls in my age group. I thought I would enjoy the bike course with the long climbs but instead, I found myself struggling to hold power. I liked how the course was broken down with ~20 miles out and back on the highway. It was actually a very scenic ride. The road condition was a mix of chip seal and some smoother segments but overall, it wasn’t fast pavement. I enjoyed seeing Diane, Gin and Jeannie on the course and getting a cheer from Joe as he passed me. Thankfully, no rain. It was nice to have the entire road of the highway to ourselves but there were some tight sections with cones that made for some sketchy sections. Thankfully I didn’t have anyone around me for the no-passing descend that lasted over a mile so I enjoyed that section. I kept up with my nutrition and I was trying to keep my mind calm but instead I found myself feeling defeated that I was being passed by so many guys and couldn’t ride like my normal self. I found the bike to be windy with cross wind - not Lanzarote windy - or perhaps it was just me that felt slow. I never looked at my overall time throughout the ride but I could tell that I was not going to get close to 2:30 - which is what I was expecting to be competitive in the top of the overall standings. As I was nearing transition, I took my feet out of my shoes and took a look at my overall time (I had been lapping my computer so I was only focusing on my lap time, power and speed for each section of the course that I was on). I knew I was not having a good ride as I only passed one female in the last mile of the bike.
T2 - 2:21
When I got into the transition area, I debated if I should even continue but I knew that quitting because my legs didn’t feel good on the bike wasn’t a good decision. I didn’t know my swim time as I don’t wear a watch when I swim so I didn’t know that I had one of my best swims in a 70.3 in a very long time. I took off my arm warmers and gloves in the last 30 min of the bike as I was starting to get warm and tucked them in my pockets. I also tossed the mylar sheet from under my sports bra at one of the aid stations. When I got into the transition area, I emptied my pockets, stepped into my Naked band, put on my shoes and grabbed a plastic bag that had my flasks, sunglasses, watch and hat inside. As I was exciting the transition area, I put on the stuff in the bag and started my watch.
13.1 mile Run - 1:38.11
The first mile of the run didn’t feel great but I really enjoyed running through the park. The two loop run had everything I like in a run - spectators, dogs, great volunteers, nice scenery, hills, turns and nothing too long and flat. After the first mile, I started to find my rhythm and I felt really strong. As the miles went by, I found myself feeling really good - surprisingly good after not having power on the bike. I never felt low in energy and never felt like I was having a low moment on the run. I was passed by two females but also found myself extending my lead in my age group. Karel told me that I had a 3 min lead when I started the run (which had me worried) but I ended up extending that lead - which almost never happens. The weather felt really comfortable - I felt warm (not hot). I finished both my flasks within 75 minutes and took a few sips of water at two aid stations. My energy felt really stable throughout the run. I was planning to take some coke in the last few miles of the run but didn’t feel like I needed it. I never knew my overall time on the run but I was doing some quick math as I was running and I felt like I had a good chance of breaking 1:38, which would have been one of my best half marathons in a 70.3. I ended up running just over 1:38 which is still a really good time for me.
I met Karel at the finish line and although I was disappointed in my bike performance, I was really pleased with two of my best times in the swim and run in a 70.3. I know there is going to come a time in the next few years when I don’t experience “best ever” times anymore so I am really grateful to my body that I can still get close to my personal bests.
Karel and I (and Joe) waited for Gin, Diane and Jeannie to finish. We cheered them all on to the finish line. We were all a bit cold at the finish line so we changed into dry clothes and got our bikes (and gear) and rode our bikes back to the Airbnb (and Karel drove back. He was on his MTB for the run to cheer us on throughout the course.
At 3pm we got our awards. Jeannie was 6th and Gin was 8th. Diane got on the podium in 5th (55-59), Joe was 5th (35-39) and I won the 40-44 age group and placed 5th overall female.
Although I am disappointed in my bike, I am grateful to have reached the start and finish line. I really enjoyed the CDA course and venue and Karel had a great time mountain biking. I am hopeful that he can get himself healthy to run again as I miss racing with him. Right now I am not sure what is next for me (in terms of triathlon) so I am going to reflect on my last two races (IM Lanzarote and IM 70.3 CDA) and figure out what excites me for the rest of the season.
