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

 

Triathlon is Back!!! St George was epic

I was afraid to believe this race would happen, a manner of self-preservation, I am sure.   I trained for it, tapered, and was all in, but every day waited for the email, announcement of the cancellation, but it NEVER CAME!  This is a recap of the protocol, NOT my personal race report, that is next. 

THURSDAY

CHECK-IN:  I hope Ironman retains this protocol, make an appointment, show up, scan a QR Code, mask up, and I was through registration in 5 minutes. Health screening before you enter the tent, temp checked, and mask on. 100% COVID safe and no paper, they handed you a stylus for an iPad.  There was a merch tent, but I skipped it; word on the street it was "light" on branded gear.  The swim busses gave out a colored ticket corresponding to finish time, which seemingly would spread out the # of people, reduce lines, and wait. 3 bags, just like Ironman: Morning clothes bag, Bike gear, and Run gear.  Usual stickers for helmet, bike stem, and bags. Race #.

EXPO: It seemed like a standard 70.3 Expo, lacking the food and drink nibbles we ALL love to snack on,  Air Relax, and another compression product there, with chairs, etc.  They always sanitize after each use anyway, or at least I hope so. 

FRIDAY

BIKE DROP OFF: Again, you selected your own time.  12:00, arrived 11:45, easy parking and transition were empty for the most part. Masks on in transition and bike drop off.  This is another COVID-friendly piece. Bikes were 3 feet apart.  What a leisure that was!!!  Lots of space, no worries about overlapping brakes, etc.  In and Out.  There was no swimming at the race start, but a short drive offered a nice beach and a chance to get in the 62-degree water, which was perfect.   

RUN GEAR DROP OFF:  No specified time.  I drove up at 5:30pm, dropped my gear, back in the car 10 minutes.  You can drop off race AM, I did not want the added stress, and you CAN revisit your run bag race AM if you need to; the bus picks up is right there.  I left my nutrition etc., off Friday PM.

SATURDAY

BUSSES:  My roommate is a VIP, go Alison!  So she had a parking pass, and I was happy to jump in the car.  If you don't have a pass, I DO NOT recommend getting dropped off; cars without a pass can only go so far, and you then have a 1.5 ish mile walk with all bags.   Ride the bus; I hear it was efficient, and then you are dropped off in front of transition. 

TRANSITION: Mask up, and I would say 90% were compliant.  Again it was spacious and easy to get what you need—plenty of pumps and not crowded.  

SWIM: They called swim waves 50 minutes early, which was a bit of a shock, and I saw many scrambling.   The swim lineup was no different than previous races, where you follow your sign, swim waves in 3 min increments, and you wait.  Same rolling start, masks on until you hopped in the water.  They need a mask that works with swim caps, no straps, pinches at the nose.  Water temp 62, so no need for booties or neoprene cap. Well, marked course with a bizarre red arch that you swam through at the 1/2 mark; I think there was a timing device there as there was a mid-swim split on results—straightforward course to site. 

T1:  LONG run, 1/2 the run is carpeted, thank you, Ironman, but the T1 area is massive, so you have a long way to go to get to your bike or to run with your bike.  But that is the distancing.  With a split transition, you have to bag your wetsuit and goggles, and you are out.

BIKE: Aid stations at miles 12.5, 26.2, 41.6, and 46.3. Operated like pre: COVID. Volunteers handing you water, Gatorade Endurance, Quantum Energy Squares, Maurten Gels, and Fig Bars.  Business as usual. The only complaint is the aid station at 12.5 was on the descent, so you had to really hit the brakes if you wanted anything; let's move that to an uphill.   It was nice to have an aid station before Snow Canyon and at the top before the final descent.

T2: Another LONG transition and I would not recommend leaving your shoes on the bike, the transition area was filled with rocks, and it was painful on the feet. Plenty of space to get in and out.

RUN:  Aid stations every mile(ish) and well stocked with water, Gatorade Endurance, Quantum bars, Maurten Gels, Fig Bars, Chips, Pretzels, Bananas.  Self-service tables we well stocked, and you grabbed what you needed in open cups; there was plenty of ICE in cups, and never was it an issue.  The volunteers were amazing; most aid stations had music and a lot of energy. 

FINISH LINE: That magic red carpet and crowds along the chute and all the finish line feels you could ask for!.   Mask upon crossing, pick your medal and hat from a table, and volunteers were taking off chips for you, a seriously nasty job, so thank you!!  The food tent was around the bend. Self-served with prepackaged stir-fried rice, chicken or veggie (with eggs), fruit, chips, ice bins of cold drinks. Plenty of grass to hang out, no tables.

AWARDS: No podium or ceremony.  Table with longish lines in the hot sun, but come on, you are picking up hardware!  They asked for your name, AG, and then verified with your wrist band.   70.3 Worlds Slot Allocation, if you are automatic,  you could stand in line and claim it between 4-6:00pm or wait for the email, which came Tuesday.  You have 48 hours to claim and pay, and then the roll-down process begins.  So pay attention to your inbox.4

FINAL COMMENTS: Well done, Ironman.  The only "risky" piece would be the bus, but windows open, masks on, and no eating or drinking will help.   

Hands down, it was amazing.