Stop Whining….

 

This post parlays on my last post about “It’s not fair” You can check that out if you missed it. 

https://www.blogger.com/blog/post/edit/3661547083020423819/5145556322009754003    

The whinging (good Aussie slang) is all about Feb Kona 22 being moved. 

 1- what did you expect?

•  Since the announcement, there has been 0 information or follow-up.  A promising sign, there were issues.
• The rumor hit the street last week the Feb World Championships were moving.  Where would they possibly move a Feb race?  
• Any country warm enough is strickter than HI, so let’s look at N American? What FL?  That would be the WORST decision. Some say why not hold in StG in February, great idea, Feb 7, 21 was a low of 35 and a high of 64, imagine the water temperature.  So they moved to May and combined with Ironman StG.

 2- NO one is forced to race in May, so move your entry to October and be done with it

• Yes, the race is over 2 days, with over 2000 athletes already qualified; what is the option?  The pier cannot hold 4000 bikes!
• Finally. Women get their own race and 50 Women to Kona! And we do not have to start 1 hour + after the pro’s.
• But I hear complaints, “it’s not the same”  Tell me what in your life right now IS the same as it was pre-COVID-19?   There will be ups and downs about racing over 2 days, but it is what it is. Why not back-to-back days?  The men need to rack their bikes and that cannot happen when there is a race going on. 
• Why do people accept changes in all facets of life but then expect triathlon to be just like it was?
• The veiled threats of “no more Ironman” It’s your choice, but a heads up the non branded races are not the same either. 

3- I’ve heard:

• “I don’t want to share the WC (World Championship) with nonqualifiers.” 
•  Newsflash, 2000 people, are NOT going to choose to race in StG in May, so without the IMStG racers, there is NO WC. And who cares!
•  “I don’t feel right racing a WC as I am signed up for StG.”  Get over it. Do you want to race StG? Race it.  This was not your decision, embrace it, show up and race.
• If you signed up for IMStG and now don’t want to race it, bonus, you can transfer to ANY 2022 NA Ironman, even Alaska, which is sold out.  Transfer and get on with it. 
• I don’t work for Ironman, but I give them kudos for managing a challenging situation!!

 
Well done at 70.3 Worlds; no one was going to be happy.  Did the women have worse weather? Yes,  But managed the transition well; we did not have to be there at 5 am for a 9:30 start.  They made the swim non-wetsuit and did not call the race when it started lightening.  Everyone had the opportunity to race and finish!  

 
There is no way to replace Kona, so why not go to StG, give the Pro’s a race and give those who WANT to a chance to race outside of Kona. 

 

It's NOT Fair, my 3 LEAST favorite words

 

The amount of bitching and complaining today is ridiculous! 

If I read one more "it's not fair" about the wave start times for the 70.3 World Championships! 

NOT Fair is

- being left in Afghanistan
- working in the Twin Towers 20 years ago today
- being separated from your mom at the border 

Starting your triathlon later than you like, no not IDEAL!  

This race was supposed to be spread over 2 days, Women racing on Friday and Men racing on Saturday.  Fewer people each day and likely everyone would be racing by 8am.

However, we are still in the middle of a fucking pandemic, hospitals are full, volunteers are not plentiful and we are LUCKY to be racing!   This race could have been canceled with 100% cause. 

It was not ideal to be pushed to Saturday, I know, I had to alter my travel plans and accommodations, but I still GET to race.  This "World" Championship is basically a Noth American Championship as many cannot travel from overseas due to COVID. I am guessing they would be happy to start at 9:25 IF they could race. 

With over 4000 people, what is FAIR?  NO ONE will be happy.  Start the women first and there will be hundred of complaints about being swum over and passed on the bike aggressively by ALL the men. Alternate the waves, sure that may be more equitable, but that is NOT happening.  Bitching about it does NOTHING but fuel more negativity.  

For the people continually complaining about Ironman, STOP, signing up for races, you have a choice!  There was an independent 70.3 race today in Boulder.   NO ONE is forcing you to show up in St. George and race.   

There is a multitude of gender equality issues to work on!  Find some that affect real life and get out there and make a difference. 

As Mike Reilly says, you can control one thing and that is your ATTITUDE!

Show up!

Kick-Ass! 

Have Fun!

STOP BITCHING!!!  

Belgian Waffle Ride

 Wow, just Wow.

I bought a gravel bike in 2019 with 0 experience on the dirt.  I signed up for the Belgian Waffle Ride, a 132-mile adventure of gravel and road racing.   My plan for 2020 was no triathlon and learn to ride in the dirt.   Well, there was no triathlon due to Covid, and I did my best to learn.  I can ride a road bike, a tri bike, but man, this gravel thing was hard.  I felt under tired (as in not enough tread in the dirt) and overtired (too much tired on the road). Welcome to BWR.  

I headed to BWR on Ironman training with a few long rides in the dirt and 2 weeks of panic training on the dirt sections. I did not commit to the dirt, as I was always scared, but I rode off and on.  When it was clear, or sort of clear BWR 2021 was happening, I recommitted; however, I managed to sign up for an Ironman 3 weeks prior; after 18 months of no triathlon, my heart was with swim/bike/run, and gravel became my back up training.

I was honored to the line with Matt and Kristin, 6x finishers, and they invited me to ride with them; I was nervous AF!   I filled my pockets and bag with Precision Hydration Tabs (750mg sodium per tablet), another 1500 mg of salt tablets,  bags of Spring Energy Drink Mix, PBnJ's, and some caffeine tabs.  With temps predicted to be over 100, hello Coeur d'Alene, I was armed for the heat. After not dying in CdA, I was feeling confident about the heat.  

We rolled out at 7:10, 2nd wave with all the BWR Women.  40 or so and a tight group, the plan was to stay with the group to the dirt. Tight group and surges, and I was nervous.  I was so afraid of going down.  The 14 miles flew by as I was hanging on and paying attention.

 We hit Lemon Twist, and I was so stressed as there are technical parts, and I was afraid that everyone would be flying over the rocks and I would be the lame-ass holding everyone up; turns out there were many who were less skilled than I, and we walked the sections I was scared about, a sigh of relief.  I wanted to get through Hodges and then relax.   We hauled ass when we could actually passing others on the dirt; I was smiling ear to ear, thinking, ha, look at me passing people on the dirt.

 Water crossing, yes yes yes the bridge was up, popped up on it and over!  Another huge sigh of relief.  Aid station 1, finished my 2nd bottle, 1000 mg sodium, and 400 calories; it was already hot!   Mule trail was fine, fast, and only a few sandy spin-outs and up Highland Valley.  We managed out watts here for the 11-mile beastly climb.  Rolling into Ramona, it was close to 100, and we were out of water.

Aid station # 2 heading into Black Canyon, I guzzled 24 oz and filled up 48 oz, 1500 mg sodium and 300 calories, and 1/2 lukewarm coke. The water was tepid, but it was wet!   Where was the ICE???

Black Canyon 6.7 miles of gravel, dirt, washboard, and over 1500 ft of elevation and now well over 101.  Shit got real here, HOT, and hard.  I slowed way down here; it was time to manage the watts.  People were literally stopping in tiny shade spots, hung over their bikes, not looking good, and no SAG out there.  The aid station was at the top and was a war zone, bikes laid all over, people under tables, any viable fluid was being drunk.   I downed 24 oz water, filled up 48 oz more, and the poured 24 oz over my head.  3000 mg sodium (combo PH + salt tabs), 1/2 coke, PBJ, fig newton - yuck, spit that out,  and some other calories. No ice, warm coke, but it was liquid.   People were dropping, lost K here on the brink of heat exhaustion, I am guessing; she was grey and not well.  Thankfully Matt agreed to keep going.

Hit Mesa Grande, and he says, "we need to make up time"  He slaps his ass, as in getting on my wheel, and damn, he drilled it hard.  He was into the headwind, and I was holding on for dear life.  Around Santa Isabel and nice descent, it was like riding into a hairdryer, but it was at least moving air and the back into Black Canyon.  We had to climb back out, and it was so hot and dusty, and the washboard was jarring.  This was my first thought of; I am not having so much fun right now.  My teeth were chattering from the washboard, my arms are tired, and I started yelling fuck a lot; that seemed to help.  Every turn, I was sure I would see the aid station.  Finally, there it was, more tepid water and well more of the same.  This was a very low point; please, where is the ice and anything cold.  I started eating PB Pretzels and slugging coke.  2000 mg sodium and more caffeine.   I peed while waiting for water; the idea of taking off my jersey and going to a porta-potty was overwhelming. 

Okay, out of Ramona and down the 76,  slight reprieve!  Up next to Sandy Bandy Canyon, it was hot and well sandy.  I was having less fun at this point, blister forming on my hands, and the dirt was getting hard.  We pooped out on Bandy Canyon Road for a hot climb out, and there was Les and Jen.  OMG, ice? Ice? Ice? They had cold La Croix and went to get ice.  On we went, it was feeling a bit like a death march on the Mule Trail but alas, an aid station and the golden vision of friends with ice. 3000mg sodium, cold water, and cold Dr. Pepper, and I was like a new person.  I took 100mg caffene tab + the DrP.   

Back to Hodges, and I could tell I was waning, losing focus, and my eyes felt like there filled with gravel.  Somewhere around 110, I was doing my best to stay with Mat,t and the next thing I knew, I was on the ground, slid out, and BAAM hard.   I laid there stunned.  Matts stops, looks back, and asks, anything broken?  I don't think so, and unclip and wiggle out, ask him for a minute to get my witts.  My left shoulder, elbow, thigh, and calf are on fire and bleeding.  Fuck me!  Hop on and go, not really thinking about what happened but really not happy. I think we are getting off the fucking dirt at every turn, every bump hurt, and I was struggling to focus.  I just followed Matt.  At one point, we did not see anyone else; I said, " are we dead last or what?"    

Finally, the road, even though it was climbing Del Dios, I was happy to be on asphalt.  Matts says we will chill and DD and then hit it at Elfin; I laugh.  Onto Elfin, and I do all I can to suck his wheel; as hard as that was, I at least had a wheel and company.  Questhaven, more dirt + aid station.  More tepid water slammed a coke, 1000 mg sodium pills, nothing tastes good right now.  I cannot chew the pretzels, so I take AwesomeSauce Gel 180 calories.   On we go, and the climb was just bloody hard, 23 % at one point; I tried not to think about Double Peak.  Soon we turn up Double Peak and stay in the moment, did not look ahead, and slowly tackled the climb up.  Tried standing, and that was too painful; I got a push from Jule and saw a few friends.  Finally, the top, aid station, more coke, and the steepest bit on the dirt, and I slid out, unclipped the push my bike up the last bump, and then down.

I was delirious and told Matt to go, the final dirt section is slippery, and I knew I would be slow.  My mantra was, "stay upright" Man, everything hurt but finally, the road and down toward the finish.  The last bit was a Crit through horrible gravel, bumpy dirt, and then the magic finish line!  

OMG, that was hard... 

Ride Time: 9:25

Elapsed Time: 10:19 Absolutely crazy, I know.  We did not waste time, but we had to wait for water, lines of 5 deep, and there was no way I was skipping water in that heat.   I want to trim this to 15 min total next year; yes, I said it, next year 😁

Totals for the day:

Water bottles: 20 x 24 oz bottles

Cokes: 2-4, not sure 

Sodium: 9-10,000mg - Precision Hydration is the way to go!! Ph 1500 has 750mg of sodium per tab and it tastes great 

Calories: Min 2500 more likely 3000

Mechanicals: 0  Thank you, Mike Plumb and Jason at Trek Solana

 

Takeaways...

- eating and drinking will make or break your race

- salt is your friend 

- I've never seen carnage like that, people cramping and laying on the ground 

- Get your bike tuned up and ready to go

- Tubeless tires with new sealant 

- Sunscreen 

- This race is NO JOKE!  Don't underestimate the course

Ironman Coeur d'Alene 2021 #didnotdisappoint

 My first thought is FckYa!!!

I am not a writer, I am not eloquent, and I stress about that sometimes, but today, this is from the gut, the heart, and how it went down. 

Weather Forecast of 101 was terrifying to me for so many reasons, but mostly the fact I sweat out 74oz per hour + 2200 mg of sodium and the Korey Stringer Institute told me, "best plan for you is cool races, you are not meant to race in the heat."

But CdA was going to HOT.  I freaked out mid-week, for a minute and then worked on my mental game to focus on what I could control. my attitude, my race plan, and my nutrition.

Saturday: 3000MG of sodium throughout the day + 575 g of Carbohydrates, I don't count calories but focus on all the carbs!  No whole grains or veggies.

Sunday:  Terrible night sleep; I usually get 5 hours pre-race, I got maybe 3.

- Did not poop in AM; it happens 360 days of the year, but NOT race day (ever)
+ 600 calories PBJ on organic white bread
+ Yeti Cup Coffee (first caffeine in 7 days, and it was amazing)  Yes, I did a caffeine taper, and it was glorious to feel the drug running through my veins again.

+ 1000 mg sodiym from PH 1000 I+ BCAAs

+ 1500 mg PH in  Togo cup 

- out the door 3:50 and at Transition by 4.  All good, tires pumped 85/90pst, 3 bottles on the bike (2 frozen), 3 bottles in a Whole Foods Cold Bag with ice to special needs, frozen hydration vest, Run Special needs - handheld bottle and back up everything (socks, glide, gels, salt pills, caffeine pill)

Hung with the NYX crew,  was legit 100% relaxed!  

 

Go time, and it was magic on the beach with Mike Reilly and the music, this is my happy place.  Chilled with Potter, a long-time IM friend, and saw many friendly faces, more of what I love about Ironman.   15 years of racing and some of these peeps I only see at races.

 

Off- 2 loops swim, and it was solid, 2nd loop a bit choppy and chaotic as we were catching the swimmers who entered later.  56:36 solid, not my best or worst, but came out feeling great! Swimming in that chop is when you alter your stroke, short and fast, not reaching and gliding.  This is where band only swimming pays off.

Bike.  Loop 1 was what Ironman should be, holding back, feeling great, and rolling!   Loop 2, the heat was ON, hot AF, and this was my first strategic decision, back it off 10-15 watts; this will be a race of attrition. Be smart and fuel, fuel!!  

- 14 bottles = 336 oz of fluid, 8000 mg sodium (combo PH 1500 and Spring), 1650 calories of Spring Energy Hydration + 1/2 of a Speed Nut Gel (Spring), 1/4 of PBJ - too hot to eat.  5:40:37.  At the end of loop 1, I thought I can ride 5:40, but I am SO glad I dialed it back and trusted my gut.  

Rolling into T2, my feet were on fire, I was on fire, I slowed .5 miles out to grab 2 large ice-cold bottles of water.   I was SO lucky to be racked under a tree.  I sat in the grass and poured 48 oz of ice water over my head, down my jersey on my feet. This was my 2nd strategic decision, don't rush T2.  It was over 7 min, but I was cool, hydrated, and ready to go.

Run:  My legs were good, but man, it was hot.  Off I went, forcing myself to slow down.  It was so amazing to see the NYX Tent and all-out sherpas.  The CdA run course is always special, but in that heat, the support of the neighbors with hoses EVERY where + sprinklers, + the aid stations was a saving grace.  John let me know my lead was substantial and to be smart and NOT overrun.   I walked the aid stations to get in as much ice/water/liquid I could.  I ran the first 9miles with my hydration pack and drank 1.5L + 1500 mg of sodium.  Game changer.  Onto loop 2, it was so hot, I used very host, super soaker, water option to try and stay cool.  I dropped the vest at mile 10 and used my handheld, which did not have a spout big enough for ice, ARH!!!  So was hemorrhaging time getting fluids at the aid stations. On this lap, people are dropping, on the grass, on the sidewalk, and so so many walking.  My plan just to keep running!   I was taking in 500ml every 2 miles with 750mg sodium.  Every 45 min a Spring Energy Gel and was good!    Onto loop 3, and the shit gets real.  I am convinced we are on the surface of the sun,  Shit got real fast, and now it's all mental.

- Walk only to the aid stations

- Keep moving

-Be happy you are not puking like that guy or shitting yourself like that girl; you have done both many times

- Remember how lucky I am to be racing

- Realize most are walking around me, except for the speedsters going in the other direction

- this is the last time I will see that kid
dy pool, that unicorn - is that a unicorn, or am I hallucinating? It's a unicorn.  

- The teenagers in bikinis handing out OtterPops was probably the most amazing thing ever, thank them, and don't yell, "put some clothes on, you will ruin that beautiful skin in the sun, look at all my wrinkles?"  Remember to get one on the way back too. 

- Mild panic around  20 when I had to poop, oh no, oh no, without too much detail, let's just say I pooped- said a prayer to the GI Gods for a solid poo and not what was all over the porta-potty. 

So far, I have donated a hydration pack with a broken buckle and my handheld water bottle.- Ran a mile chanting to myself, I pooped, I pooped.  At this point, I realize I am losing it, cannot recall if I drank or not, oh wait, look at the bottle you are carrying, and one time I looked down, and it was gone, no clue where I left that. Realizing my hands are empty is entertaining for a while.

At- Next aid station, I see a guy in the kiddie pool meant for the cold towels, volunteers are yelling at him, and I am jealous.  Time for Pepsi; how much can I drink at every aid station 

- Next thing I know, it was mile 25 and time to go.. leave what I had on the course. There was not a lot, but it was running to the finish line.

The IM CdA finish line is amazing. Sherman Ave is packed with screaming people, and it's a slight downhill, and boom, there is the red carpet.  Cue the tears for Ironman #16. I cry at every finish line!  

Nuggets of WHAT worked 

- Visor over the hat, a first for me!  the ability to cool my head was key

- BettyDesigns for the best kits on the course!  

- Changed from my NYX Kit to NYX Tank and Lulu shorts for the run!  

- Smashfest bra with pockets, 4 gels in my bra, no issues, no chafing!

- Smashfest socks with BodyGlide Liquid in the socks. 0, let me again say 0 blisters, and my feet were soaked from mile 1.  This is a FIRST for me!  The socks are magic 

- Hydration pack for 9 miles, no way to get that amount of fluid in from aid stations

- Liquid nutrition on the bike, good luck chewing, and eating in 101 degrees. 

The AG win is fantastic, but the bigger win was managing the heat!  I think I have FINALLY figured it out....  we shall see on 10/9.   

My #1 fan and love was ALL over that course, John. I cannot imagine racing Ironman without him, and so so appreciate his commitment.  Huge thanks to Coach Marilyn; this was a big win for both of us!  So excited to keep rocking!   

Racing alongside my business partners Laura and Alison, along with 9 NYX Athletes, was exceptional.  Seeing our kits all over the course, run by the NYX tent each time, brought a giant smile to my face. We have created something special.

Our athletes spanned from 11:27- 16:49, and we were there to cheer them on!  Cheering on our final athletes at 11:30pm was the perfect closure to an amazing day.  

27% DNF rate, highest in Ironman history.  It was a day!!  And one I am eternally grateful for, I now am NOT afraid of the heat! 

T-9 days to Ironman Coeur d'Alene

It's been 2 years and 7 months since I raced an Ironman. 

 

2008 Finish 

My last Ironman was Ironman Cozumel, a decent day with an AG win, losing 11 lbs, and a long visit in the med tent.

 

My intent was to race Kona 2019, but my torn hamstring derailed that. 

 

We all know what 2020 brought.

 

Ironman Coeur d'Alene holds many special places for me; I have always raced well there!   

1: My first Ironman 2008

2: My first KQ 2009
3: My first AG Win 2016
4: 2021? 

Here is what I know:

• I am over the moon excited and scared, too, par for the course.
• I feel ready, really ready until I don't.  "taper tantrums."
• It's going to be HOT AF!  Not ideal, but so be it.
• The run is my "weak" spot, and I have been working hard on it.  Last Sunday was a breakthrough; after a long hard ride Saturday+ a T run, I had a 3 hour run Sunday.  2 hours on trials with the ladies, and then 1 hour 10-15 sec faster than race pace, GO.  Hillary paced it like a boss, and we ran 17 seconds faster than the goal race pace.  Did it hurt? Yes, Could I have run 6 more on race day? YES!
• We have 13 NYX Endurance Athletes Racing,  5 of which I have the honor of coaching!  
• Racing alongside my athletes, fellow coaches, and NYX Athletes is what I live for.
• Did I mention how hot it will be?  
• Finish line feels are the best.
  
•  Beyond the NYX crew, many other tribes will be out there,  the SFQ Crew!  
• I know I will give it all I have on race day, leave nothing out there get after it!  

 The other tribe got me thinking; that is part of what I love so much about this sport.   I have my NYX Tribe of business partners, friends, and athletes.  I have my SFQ Tribe, from years of torturous amazing Hillary Biscay Camps and then Betty Tribe with connections I made on the squad and my connection to Kristin.  To have many tribes, I feel very blessed!  

2009 Race Recp Julie Dunkle Ironman Coach: Kona bound... (jdunkle.blogspot.com)

2016 Race Recap Julie Dunkle Ironman Coach: Ironman Coeur d'Alene- YES! (jdunkle.blogspot.com)

    2016 CdA                                                                      

St. George 70.3 Race Report

This is how my day went down!!   For how Ironman handled the return to racing, check this out https://jdunkle.blogspot.com/2021/05/triathlon-is-back-st-george-was-epic.html.

I was so excited to race!  Frankly giddy for weeks with cautious optimism, it would really happen.  I felt terrible, heavy legs, niggles, and pains in true taper fashion that came from no place, creeping doubts. 

I was reading How Bad. Do you Want It all week to ensure my head was in the right place? 

Happy here!

On top of my personal excitement, this was NYX Endurance's first team race. We had 15 athletes racing, 10 on the Sherpa Squad, and in some ways, this was our coming-out party!  We brought our A-game, with our banded tent, karaoke machine, and energy for days.  Coach Alison came to help while Coach Larua and I threw it down on the racecourse.

SWIM: 3-minute waves; I lined up near the back of the 27-30 min wave and was ready to go!   62 degrees and perfect and buoys in a straight line, I hit it hard from the start and never let up.  I was passing people the last 500 yards and feeling strong.  I don't wear my Garmin in the water, so generally, no idea what my swim time is, but the announcer gave me some love calling out 26:55,  a 70.3 PR. Yes, we are off and running.  26:55 

T1:  With COVID bike racking, 3 feet apart, the transition is def close to .5 miles of running. 50% is carpet and then ouchy feet.  I sat down, wet suit off, shoes and helmet on and off to the bike! 4:13 

BIKE: Legs felt amazing.  I was giddy with excitement; the key now was managing watts on fresh legs.  I ride with power with a race goal of 78-82% NP and capping the climbs at 90-95%.  On the early climbs, it was all about holding back and keeping my numbers down.  Seeing many many out of the saddle, hammering the climbs, I know that is burning matches.  I felt great, relax, and has smiling ear to ear; we are doing this!   The bike flew by, and before I knew it, I was at Snow Canyon.  

 I felt a bit fatigued here and managed my power, stay seated, save it for the run.  The views are epic, and I was keen on getting in more fluids.  The last 10 miles are the best every, fast and downhill, in my aero bars and screaming down, hitting 47mph.  My shoulders were sore and tired from being in aero; that is my fault, not enough training.  The last few miles, I saw the NYX Tent and was elated, Go Us!   Great to see our company represented on the course. 2:42:09 PR on this course for me!

T2:  I left my shoes on my bike, a mistake here, no carpet, and the area was not swept too many rocks.  Racked my bike, sat down, peed shoes/socks, hat, race # and out.   This is the test of how do those first few steps feel. So far, so good.

                                                                                RUN: Off on the course, and  I was running, feeling good, hot, and feeling a bit dehydrated, 

a rare pick of me running well

but I was eager to get to the NYX Tent.  This picture tells it all, Alison showing me how big my lead was at that point.  Goals her stay focused, stay relaxed, and get the feeling in.  This run course is a bitch, seriously it's up or down, and some of the hills are 5%.  I saw Lionel Sanders and Sam Long-running shoulder to shoulder, and that was so inspiring.   I took this 1 mile a time and ran by feel.  Around mile 5 is when the shit got hard, another steep downhill, and knowing we turned around and came up.  I took it mile by mile, pushed away from the pain and suffering, and tried to stay strong, relaxed, and eating and drinking; definite some low points here and painful, how hard do I need to push, push harder, save it for the last 3 miles, fuck I am dying, I am grateful for this, hey not injured is good, fuck I am dying, what will I eat tonight, I wanna puke, fuck my legs hurt, let's try counting- I lost track at 10, okay let try finger tapping; that is too much work, my legs hurt, I am hot, I am racing, and reel continues.  I was

This is Alison telling me about me lead I love this! 

soon at mile 10, time to go down, let it rip, legs no ripping, let's try again, fuck this hurts, okay so maybe the last 3 miles are not free and easy.  Get to the NYX tent, see friendly faces, and then a mile to the finish.  Soon the roundabout and a finish line, red carpet, I was dying but so fucking happy!!!   This tells it all, my face vs. Laura's face.  I thought I was smiling and comfortable, but maybe I was dying.  My goal for Ironman Coeur d'Alene is to OUT-SMILE Larua!

WOW, just WOW- happy for the AG Win!  

ALWAYS LEARNING: 15 years into this, you would think I have my nutrition figure out... LOL. 

Plan was:

BIKE: 3x bottle of UCAN + 1x750mg sodium tab or Precision Hydration + 1 Spring 250c gel.  I put a new rear accessory on my bike, bottle cage wrap of sorts to hold my tool kit, genius right. I rode with it pre-race, and all good, but I did NOT put an actual bottle in it, and well, race AM it turns out you have to jam the bottle in, and I would never be able to pull it out. FUCK, that is 1/3 of my nutrition. While I am panicking, the guy next to me says, "wow, I always put my speed fill in the other way"  I look, turns out mine was backward on the front.  At that point, I announce, this is my first triathlon.  Thanks to Jennifer, I poured my 3rd bottle into an Arrowhead bottle, solved!  Well, that was until I put that into my down tube cage at mile 15, and at mile 15.1, it flew out.  Gone.

Meanwhile, my Speedfill would not close all the way, thus leaking everywhere, and in a moment of rage, I pulled it out and tossed it at the aid station. Fuck, now I have nothing with a straw, no way to dilute the chalky, pasty liquid I am trying to choke down, and I am down 200 calories.   Not panicking, but panicking.   I had an extra Spring Gel, so that is another 100, but I need another 100, so let's try Maurten, guzzle water,  that had caffeine, so did mine, and I am buzzing now.  I think it all worked out, but the message here is #stilllearning #rookiesmoves  Julie, get that shit dialed in before Ironman CdA. 1x Alt Red at 90 min. 

RUN:  3x Spring Energy Gels. (these are amazing. Real food, no GI issues)  18oz soft bottle filled with water + 750mg sodium (Precision Hydration) and supplement with 2 x salt pill every 30 min + 1x Alt Red at 1 hour. While running out of T2, I fumble something, can't find it keep running. well, damn, it was my 1000mg of sodium.  #stilllearning 

Final thoughts

- I LOVE racing so very much

- Hugh SHOUT out to the famous Kristin Mayer, of Betty Designs for the awesome kits!   
- I am reacquainted with suffering deeply and am okay hanging out there
- Racing with friends, my athletes, and teammates is epic, and what makes this sport amazing!
- Thank my amazing Coach Marilyn, I was ready! 

Onto Ironman Coeur d'Alene, the fire is stoked!

Photo Cred: Gina Eichert