Question 1

What carb targets work for Ironman Coeur d'Alene?

Accepted Answer

75–88g/hr on the bike, 55–65g/hr on the run. The rolling terrain burns carbs inconsistently — eat on schedule rather than by effort level.

Question 2

How cold is the lake swim at CdA?

Accepted Answer

Lake CDA in late June is typically 65–70°F — wetsuit legal and manageable. Cold water slows digestion slightly, so don't eat a heavy meal within 90 minutes of race start.

Question 3

What's the hardest part of the CdA bike for nutrition?

Accepted Answer

The second loop. By mile 80, you're fatigued from the rollers and appetite drops. This is exactly when you need to keep eating — use liquid calories if solids are going down slowly.

Question 4

Any Idaho-specific nutrition considerations?

Accepted Answer

June at 2,100 ft elevation with variable weather. If it's warm and sunny, your fluid needs jump — Idaho's dry climate accelerates sweat evaporation so you don't feel as wet as you are.

Question 5

How do I plan nutrition for the downtown CdA run?

Accepted Answer

The run through downtown is spectator-heavy and mentally supportive. Use the positive energy to maintain pace but don't skip aid stations — the flat run tricks athletes into thinking they don't need as much sodium as they do.

Ironman Coeur d'Alene

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Nutrition answers for Ironman Coeur d'Alene.

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