Wednesday, July 21, 2021

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

Friday, July 2, 2021

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!