Ironman Coeur d Alene 2006: Training Diary

This is a breakdown of the bike course ascents for every 10 miles, with two 5 mile splits to mile 50 and the final 6 mile split following. You can see most of the ascents are in a 25 mile segment.

Bike course:
Miles 1-10, 27:20, 21.9 mph ave, 300 ft ascent, HR ave 112/max 127
Miles 11-20, 27:00, 22.1 ave, 220 ft ascent, HR 124/127
Miles 21-30, 27:40, 20.9 ave, 610 ft ascent, HR 127/140
Miles 31-40, 29:45, 20.3 ave, 780 ft ascent, HR 129/130
Miles 40-45, 13:00, 23.6 ave, 400 ft ascent, HR 130/132
Miles 46-50, 14:00, 21.4 ave, 0 ft ascent (head wind), HR 127/130
Miles 51-56, 19:15, 20.8 ave, 80 ft ascent(head wind), HR 104/130

Zone summary for bike:
Zone 1 = 21%
Zone 2 = 47%
Zone 3 = 13%
Zone 4 = 13.6% (sub threshold: 40 min)
Zone 5a = 6% (at threshold: 17 minutes))
Zone 5b = .4% (VO2 max interval range: 1 min))