Pontano and Stewart Win at Ford Ironman Coeur d’Alene
Author: H. Manning June 21, 2009
– Francisco Pontano and Tyler Stewart took the titles today at the 2009 Ford Ironman Coeur d’Alene. Pontano dominated the men’s race to take his second Ironman title, his first win taking place at the 2008 Ford Ironman Lake Placid. Stewart won her first Ironman title setting new bike and overall course records.
Pontano was third out of the water and worked his way into the lead in the early stages of the bike. The Spaniard held the lead for the remainder of the race finishing with a time of 8:32:12. Second place went to TJ Tollakson in 8:42:03 and Maximilian Longrée of Germany came in third with a time of 8:50:19.
1. Francisco Pontano, SPN 8:32:12
2. TJ Tollakson, Des Moines, IA 8:42:03
3. Maximilian Longrée, DEU 8:50:19
4. Justin Henkel, Kohler, WI 8:56:08
5. Tuukka Miettinen, FIN 9:02:49
6. Trevor Wurtele, CAN 9:03:52
7. Scott Curry, CAN 9:04:45
8. John Flanagan, HI 9:05:26
9. Zach Ruble, IN 9:06:30
10. Dallas Cain, CAN 9:19:14
Stewart did not exit the water among the top 10 women, but made her charge on the bike breaking the previous record by nearly 15 minutes. She led onto the run and, while she lost a little time early in the marathon to Heather Wurtele, worked her way back to a comfortable lead and a new overall course record of 9:23:21. Wurtele dropped off the pace a little in the second half of the run and was passed by Kate Major who took second in a time of 9:32:10.
1. Tyler Stewart, Novato, CA 9:23:21
2. Kate Major, Encinitas, CA 9:32:10
3. Heather Wurtele, CAN 9:34:24
4. Haley Cooper, Spokane, WA 9:51:11
5. Rachel Kiers, CAN 9:53:43
6. Ann Banke, DNK 9:54:00
7. Jessica Jacobs, Maylene, AL 9:54:58
8. Edith Niederfriniger, ITA 9:56:44
9. Kelly Liljeblad, Boulder, CO 10:08:31
10. Annett Kamenz, CAN 10:12:00
More than 2,100 athletes from around the world took part in the 2009 event. Athletes in the 2009 Ford Ironman Coeur d’Alene were competing for a total professional prize purse of $50,000 and 72 qualifying spots for the 2009 Ford Ironman World Championship to be held in Kailua-Kona, Hawaii, in October.
For complete race day coverage and results from the 2009 Ford Ironman Coeur d’Alene, visit www.ironman.com.
JUSTIN HENKEL
BIB AGE STATE/COUNTRY PROFESSION
46 33 KOHLER WI USA
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:12:52, 4:50:11, 2:49:32, 8:56:08, 4, 4
LEG DISTANCE PACE RANK DIV.POS.
SWIM SPLIT 1: 1.2 mi
1.2 mi (34:22)
1:48/100m
SWIM SPLIT 2: 2.4 mi
1.2 mi (38:30)
2:01/100m
TOTAL SWIM: 2.4 mi
2.4 mi (1:12:52)
1:55/100m
569
22
BIKE SPLIT 1: 34 mi
34 mi. (1:29:04)
22.90 mph
BIKE SPLIT 2: 90 mi
56 mi. (2:24:49)
23.20 mph
BIKE SPLIT 3: 112 mi
22 mi. (56:18)
23.45 mph
TOTAL BIKE: 112 mi
112 mi. (4:50:11)
23.16 mph
15
13
RUN SPLIT 1: 7.47 mi
7.47 mi (47:28)
6:21/mi
RUN SPLIT 2: 21.75 mi
14.28 mi (1:26:24)
6:03/mi
RUN SPLIT 3: 26.2 mi
4.25 mi (35:40)
8:23/mi
TOTAL RUN
26.2 mi. (2:49:32)
6:28/mile
4
4
TRANSITION TIME
T1: SWIM-TO-BIKE
2:06
T2: BIKE-TO-RUN
1:27
DENNIS MELOWSKI
BIB AGE STATE/COUNTRY PROFESSION
166 41 KOHLER WI USA ATTORNEY
SWIM BIKE RUN OVERALL RANK DIV.POS.
1:00:52, 5:10:29, 3:34:27, 9:52:12, 56, 6
LEG
DISTANCE
PACE
RANK
DIV.POS.
SWIM SPLIT 1: 1.2 mi
1.2 mi (29:30)
1:33/100m
SWIM SPLIT 2: 2.4 mi
1.2 mi (31:22)
1:39/100m
TOTAL SWIM: 2.4 mi
2.4 mi (1:00:52)
1:36/100m
94
10
BIKE SPLIT 1: 34 mi
34 mi. (1:32:06)
22.15 mph
BIKE SPLIT 2: 90 mi
56 mi. (2:37:02)
21.40 mph
BIKE SPLIT 3: 112 mi
22 mi. (1:01:21)
21.52 mph
TOTAL BIKE: 112 mi
112 mi. (5:10:29)
21.64 mph
33
1
RUN SPLIT 1: 7.47 mi
7.47 mi (55:36)
7:26/mi
RUN SPLIT 2: 21.75 mi
14.28 mi (1:52:04)
7:50/mi
RUN SPLIT 3: 26.2 mi
4.25 mi (46:47)
11:00/mi
TOTAL RUN
26.2 mi. (3:34:27)
8:11/mile
56
6
TRANSITION TIME
T1: SWIM-TO-BIKE
4:14
T2: BIKE-TO-RUN
2:10
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Interested in becoming a USAT Official?
From: Lucy Harr [mailto:lucy.harr@gmail.com]
Sent: Thu 6/18/2009 8:27 AM
To: White, John S
Subject: Please pass the word: USAT Officials Clinic At Racine
Hello everyone,
Like the Marines, I'm looking for a few good men and women to join the USAT Officials Program. I have openings at the Spirit of Racine, July 18 - 19. Requirements include:
* USAT Member (can join at the clinic)
* Fair-minded and with strong sense of integrity
* Weigh 215 or less (motorcycle safety)
* Able to attend the clinic on July 18 and work the race on July 19, then work two additional races as an apprentice in the following year
More info: http://www.usatriathlon.org/content/index/1510
I've attached the registration form. Can you pass it along to people you think would make good officials? Being a triathlete is not a requirement, but participation in other competitive events OR serving as an official in other sports VERY helpful (softball, soccer, track and field, cycling races, swim meets etc.)
Thanks very much and hope everyone is having a good summer....
Lucy
608 877 9133
Volunteers Needed:
From: PWeaver832@aol.com [mailto:PWeaver832@aol.com]
Sent: Sat 6/20/2009 8:02 AM
To: jwhite@gear-grinder.com
Subject: Race Volunteers
I know I will see many of you on Thursday at Sheboygan... BUT , we still need a few helpers for the Greenbush race Friday with either and 8 AM start or a noon start.. If you can help, please contact Bill Koch or Myself...
Thanks
Paul C. Weaver
Team GEARGRINDER.
Mequon, WI 53092
PH 262.242.4324
FX 262.242.8964
Mobile 414.731.0795
A Lindsey “Lefty” Kriete Health Update:
From: Lindsey, kriete [mailto:lindseykriete@yahoo.com]
Sent: Wed 6/17/2009 3:22 PM
To: White, John S;
Subject: lefty
Hey all! You are wonderful - thank you so, so much for your thoughts and well wishes. It means a lot to me that I have such amazing, caring people in my life.
Surgery went fine. Hand is in brace and I go inn 6 weeks they remove the pins. Other than no use of right hand and arm, I'm great! I guess the crappy part is that it's August before i can bike again.
In the meantime, I'm cleared to run, so I guess I'll get back to my roots with running for the next few weeks!
Also, for those who are curious about Benny, his back surgery was yesterday- it went well and he's officially on the mend.
Much love,
Linds
Lindsey G. Kriete
4 Ways to Avoid the Bike-Run Bonk
By Matt Fitzgerald
Triathlete magazine
In 2006, I flew to Penticton, British Columbia, to watch a couple of the athletes I coach compete in Ironman Canada. One of them had a day to remember; the other had a day to forget.
The latter, Paul, was doing fine through the end of the bike leg. He arrived at T2 right on his goal pace. But things fell apart quickly on the run. Almost immediately his stomach began to feel bloated and sloshy. His legs grew heavy and seemed starved for energy, and soon he was even experiencing some lightheadedness. By the 5K mark of the marathon he was walking.
This scenario—which I call the bike-run bonk—is common in long-distance triathlons. The athlete feels good or at least OK on the bike, only to suffer a gastrointestinal meltdown early in the run. Fortunately, as common as the bike-run bonk is, it is completely avoidable.
Knowing is Half the Battle
The key to avoiding the bike-run bonk is understanding exactly what it is. The bike-run bonk is a simple case of over-nourishment with a twist. The twist is that the stomach is able to tolerate a greater volume and concentration of nutrition, and is also able to empty more quickly, when an athlete is bicycling than when that same athlete is running. So what qualifies as optimal nourishment during the bike leg of a triathlon suddenly becomes over-nourishment on the run.
The essential difference between cycling and running with respect to nutrition is the far greater amount of stomach jostling that occurs on the run. This jostling is the likely cause of the unpleasant sloshy feeling that often becomes full-blown nausea if the stomach volume is too great.
Stomach jostling probably also contributes to a reduced gastric emptying rate (i.e. slower absorption of nutrition through the stomach and intestine) during running as compared to cycling. The result is a nutrition backlog in the stomach, small intestine and possibly the colon that's not unlike the damming of a river and subsequent flooding of riverfront properties.
Such a backlog and the resulting accumulation of fluid in places it should not be (e.g. the colon) is also a cause of that terrible bloated feeling.
If that wasn't bad enough, when your pipes get stopped up in this manner a secondary problem results: inadequate supply of fluid and energy to your blood and muscles, which can quickly result in a classic energy bonk. Isn't that ironic?
You crammed all that nutrition down your throat on the bike to prevent dehydration and glycogen depletion and it winds up causing these very things—in addition to gastrointestinal distress.
A Few Ounces of Prevention
A key cause of the bike-run bonk, then, is taking in too much nutrition (and perhaps too high a concentration of nutrition) during the latter portion of the bike leg. It's not too much with respect to the latter portion of the bike leg itself, but it becomes too much in the early portion of the run leg.
The way to avoid the bike-run bonk is to fuel yourself during the final 30 minutes of the bike leg in a way that anticipates the reduced capacities of your stomach on the run. Here are four specific tips to help you avoid the bike-run bonk.
1. Go Light
Throughout the majority of the bike leg, take full advantage of the opportunity to take in fluid and energy at a high rate. A typical cyclist can absorb 1.2 to 1.5 liters of fluid and 80 to 100 grams of carbohydrate per hour at race intensity. You can also tolerate a fairly full stomach on the bike, and it's a good idea to keep your stomach as full as you comfortably can by taking in nutrition frequently, because the fuller your stomach is, the faster it empties.
But with around 30 minutes remaining in the bike leg you must sharply reduce your rate of nutrition intake and allow your stomach volume to come down to a level that is manageable for the run. I recommend taking an energy gel with water or a few swigs of a sports drink with 30 minutes to go and another drink with 15 minutes to go, and that's all. If it's hot, drink at 30 minutes, 20 minutes and 10 minutes.
This advice is precisely the opposite of what I hear many coaches and triathletes preaching. They encourage long-distance triathletes to stock up on nutrition toward the end of the bike leg for the same reason I'm telling you to cut back—because it's impossible to consume nutrition at as high a rate on the run.
What these coaches and triathletes are missing is that not only can you not consume as much nutrition on the run, but you also cannot tolerate as much in your stomach or absorb it as quickly, so stocking up on nutrition before the run is a recipe for disaster.
In fact, one of the reasons the bike-run bonk is so common is that this advice is so frequently given, and followed.
2. Stay Liquid
Fluids are absorbed into the bloodstream more quickly than solid foods. Therefore I recommend you get as much of your nutrition as possible from fluids (where energy gels taken with water count as fluids) throughout the bike leg. This will not only minimize your chances of getting blocked up after the bike-run transition, but it will also maximize the rate of nutrient delivery to your blood and muscles throughout the bike leg itself.
You may swallow more calories if you chow down on a lot of energy bars during a triathlon, but you will absorb more calories if you avoid solids and stick to liquids, because they are absorbed more quickly.
3. Choose Fast-Absorbing Nutrition
Not all fluids are equal when it comes to absorption and retention. By consuming fluids that are absorbed more quickly and retained more effectively, you can actually get better hydration and faster energy delivery from less fluid. This will help you go light during the final 30 minutes of the bike leg, and throughout the run, with less risk of experiencing severe dehydration or glycogen depletion.
Two nutrients, sodium and protein, help you get more hydration per ounce of fluid consumed, while caffeine helps you absorb carbohydrate faster. Ounce for ounce, sports drinks with higher sodium concentrations provide better hydration, because they accelerate gastric emptying and improve fluid balance in the body. For this reason, use a sports drink that contains at least 15 mg of sodium per ounce.
Protein appears to enhance both fluid absorption and fluid retention. In a recent Spanish study, a carb-protein sports drink was found to empty from the stomach significantly faster than a carb-only sports drink in cyclists pedaling at 70 percent of VO2 max. And in a new study from St. Cloud State University in Minnesota, a carb-protein sports drink was retained in athletes 15 percent better than a carb-only sports drink (meaning 15 percent less of it wound up in the bladder).
Finally, the results of a new study published in the Journal of Applied Physiology suggest that caffeine may enhance the effectiveness of sports drinks consumed during exercise by accelerating the absorption of carbohydrate in the intestine.
So it's a good idea to use an energy gel with caffeine or to supplement your sports drink with caffeine from another source, especially in light of the fact that caffeine is also proven to enhance endurance performance and reduce perceived effort.
4. Practice
There's an easy way and a hard way to discover your personal fueling limitations. The hard way to find them is by experiencing the bike-run bonk in a long-distance race. The easy way is to do some long, race-pace brick workouts in training. In preparing for a half-Ironman, build up to at least a two-hour ride followed by a one-hour run. In preparing for a full Ironman, build up to at least a four-hour ride followed by a one-hour run.
During these workouts, fuel yourself at the maximum comfortable rate until 30 minutes remain in your ride, then go light and observe your body's response during the run. If you experience gastrointestinal distress, you know you need to go even lighter.
If you experience no GI symptoms but suffer an energy bonk, try taking in a little more nutrition next time, but don't count on being able to get away with it. You may actually have to reduce your pace to avoid both the bike-run bonk and the energy bonk.
Too Much Is no Better Than too Little
Triathletes are often panicked about getting in enough nutrition in these events, but it's actually quite easy to consume fluid and calories at the maximum rate your body can absorb them. And on the run, it's all too easy to exceed your limits, because they are so much lower than on the bike.
Make every effort to stay on the safe side of your limits, and don't fret about not getting enough nutrition. Although it may seem paradoxical, by focusing more on emptying your stomach than on filling it, you will have a better chance of avoiding both Paul's fate and the classic energy bonk in your next long-distance race.
Race Reports:
From: Boldt Robert [mailto:Robert.Boldt@kohler.com]
Sent: Mon 6/22/2009 6:07 AM
To: White, John S
Subject: RE: TGG Multi-sport team headlines for this week
It's a Triple weekend...... Matter takes overall at Subaru Cup stage race (4th, 1st and 1st in his 3 races). This will qualify him for MTB Nationals.
Race Reports:
From:
Pat Peery [mailto:ppeery@bryanstonrp.com]
Sent: Sun 6/21/2009 11:16 PM
To: White, John S
Subject: TGG Multi-sport team headlines for this week
HENKEL 4TH AT IRONMAN COEUR D’ALENE
Make no mistake folks, Justin Henkel can run!! Coming out of the water 22nd among the pros after the 2.4 mile swim, Henkel worked a strong 112 mile bike to move up to 13th as the run began. Justin then scorched a 2:49 marathon to move all the way up to 4th overall and first American against a world class international field Sunday at Ironman Coeur d’Alene in Idaho. Racing for Team GEARGRINDER, Henkel finished in 8 hours and 56 minutes and made a strong statement he will be a force to be reckoned with in his first year back into the pro ranks. TGG’s Dennis Melowski, coached by Henkel, was first among 40-44 age groupers after the bike and held on for 6th place in that division, 52nd overall among the 2100 finishers.
TGG TAKES TOP TEAM HONORS AT HIGH CLIFF HALF
In another display of overall team strength and depth, TGG athletes dominated the front of the field at Saturday’s High Cliff Half-Ironman in Appleton. Led by Craig Lanza’s 8th overall finish TGG men captured 9 of the top 40 places among a field of 300 male finishers. Craig came across the line in 4:28 and was followed closely by Chris Boettcher in 4:34 and Larry Lanza in 4:39. Nick Hardrath also finished in the top 25 in 4:48.
TAKATA 10TH AMONG AMATEUR WOMEN AT BOISE 70.3
TGG’s Jen Takata shines on a rain soaked day at the Ironman 70.3 in Boise, ID June 13, to take 10th place overall among amateur women against a strong international field at the Ironman 70.3. Takata was 2nd among 35-39 women in 5:06 in a race highlighted by a photo finish sprint!!!.
Race Results:
IRONMAN BOISE 70.3
Ironman 70.3 Boise was scheduled for June 13, 2009 and will feature a unique 2PM start! The course will utilize a variety of Boise's scenic areas including: Lucky Peak Reservoir, Sandy Point Beach, the Boise Greenbelt and the downtown area. Ironman 70.3 Boise will serve as one of more than 26 worldwide qualifying events for next year's Ironman World Championship 70.3.
Triathlon: swim 1.2 miles, bike 56 miles, run 13.1 miles
q Rick Rischman, 149th Place Overall of 1186, Time: 5:02:07
q Jennifer Takata, 170th Place Overall, Time: 5:06:10
10 GGs claim Awards at High Cliff Sprint & Half Ironman Triathlon:
High Cliff Triathlon
High Cliff State Park
Sat, Jun 20, 2009
Sherwood, WI
Triathlon: swim 0.25 miles, bike 22 miles, run 3.1 miles
http://www.itiming.com/
q Jordan Mathes, 8th Place Overall of 588, 8th Male of 288, 3rd of 12 Age Group 20-24, Time: 1:23:10.0
q Laurel Kleiber, 26th OV, 2nd Female of 247, 1st of 23 AG 20-24, Time: 1:28:30.3
q Gus Petersson, 93rd OV, 77th Male, 3rd of 14 AG 16-19, Time: 1:37:18.7
Race Results:
High Cliff Triathlon
High Cliff State Park
Sat, Jun 20, 2009
Sherwood, WI
Triathlon: swim 1.2 miles, bike 56 miles, run 13.1 miles
http://www.itiming.com/
q Craig Lanza, 8th Place Overall of 513, 8th Male of 338, 2nd of 77 AG 40-44, Time: 4:28:14.3
q Chris Boettcher, 10th Male, 2nd of 18 AG 20-24, Time: 4:34:19.3
q Larry Lanza, 14th Male, 3rd of 77 AG 40-44, Time: 4:39:10.6
q Nick Hardrath, 24th Male, 5th of 34 AG 25-29, Time: 4:48:48.6
q Mike Sokol, 26th Male, 4th of 43 AG 45-49, Time: 4:49:04.6
q Jason Mayer, 28th Male, 3rd of 40 AG 30-34, Time: 4:49:49.4
q Scott Bowe, 30th Male, 8th of 34 AG 25-29, Time: 4:52:16.7
q Michelle Lanouette, 2nd Female Overall of 135, 1st of 29 AG 40-44, Time: 4:53:33.5
q Ben Harrison, 35th Male, 8th of 60 AG 35-39, Time: 4:56:09.6
q Mark Hering, 36th Male, 3rd of 14 AG 16-19, Time: 4:56:28.2
q Sandy David, 14th Female, 3rd of 29 AG 40-44, Time: 5:15:10.0
q Nate Mork, 195th Male, 21st of 40 AG 30-34, Time: 5:58:05.4
A Big GG Congratulations goes out to Laurel Kleiber who took Second Place Female Overall honors in the Sprint competition at High Cliff.
A Big GG Congratulations goes out to Michelle Lanouette who took Second Place Female Overall honors in the Half Ironman competition at High Cliff.
SEE ATTACHED PHOTO! A Big GG Congratulations goes out to our student GGs, Jordan Mathes, Laurel Kleiber, and Gus Petersson. All Age Group winners in the Sprint competition at High Cliff.
Don’t forget the Superun 5K Run, Wed, June 24:
REMINDER: I would like to personally invite all GGs to participate in the 27th Annual Superun 5K Run. This is my 4th year as Race Director.
Over 600+ finishers! GGs that ran in 2008:
John Lancaster, 25th Overall, 4th AG, Time: 18:37, Pace 6:00
Pat Peery, 65th Overall, 4th AG, Time: 20:51, Pace: 6:43
Date: Wednesday, June 24, 2009
Time: 7 p.m.
Location: Lake Park near the Milwaukee's Lakefront
Cost: $15 - $17 on line
Website: http://www.badgerlandstriders.org/
Come join in for a night of fun. 5K runners receive a Custom Race Bib Number, a Custom Race Singlet, a pair of Custom Coolmax Running Socks, a Custom Coolmax Running Cap and enjoy complimentary unlimited Miller Brand liquid refreshments!
Event information, regarding mail in and on line registration, is posted on above Badgerland Strider website: http://www.badgerlandstriders.org/. Once on the website, click on "Club Event Sites", then scroll down to and click on "SUPERUN".
Save the best for last. Now for my last announcement:
A Big GG Thank You goes out to my relay partners, Doug Burson and Pat Peery. Doug placed 1st of 12 cyclists with a time of 1:15:59 (35.5 mph) and Pat placed 2nd of 12 with a time of 42:44 (pace 6:53) …first place was 42.43. Thanks to them I got up Thurs am put on my event sweatshirt and drank coffee from my First Place Cup all the while basking in the glow of victory :-)