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112 mile bike (~7200 feet elevation gain)
Marni - 5:45.38, 2nd fastest AG time
Karel - 5:28.50, 19th AG
GEAR
Bikes: Ventum
Karel – Lightweight autobahn disc, Alto CT 58 front, Bont 0H+ cycling shoes. Crank 165 (54/39 chainrings), Rudy Project Nytron road aero helmet.
Marni – Boyd 60/90 tubeless with Schwalbe Pro one TT tires. Crank: 155 (53/39 chainrings), Endura D2Z Helmet Aeroswitch, Bont Riot TR+ tri shoes.
NUTRITION:
Karel – Started with: 1 bottle + 1.5 liters worth, each with NeverSecond C90 (360 calories). Picked up at special needs: 1.5 liters in a Smart Water Bottle of NBS Strawberry Lemonade Carbo-hydration (~400 calories for hydration system) and a bottle of NBS. Consumed 1 Supra bar (nibbled throughout). Water at each aid station for sipping and cooling.
Total calories: ~1900
Total hydration: 152 ounces + water from aid stations
Marni – Started with 1.2 liters + 2 bottles worth, each with Skratch Superfuel Raspberry (400 calories). Picked up at special needs: 1.2 liters in a Smart Water Bottle of Skratch Superfuel Raspberry (600 calories) for hydration system and a bottle of Skratch Superfuel for front aero bottle and a bottle of 200 calories NBS Carbohydration lemon for rear bottle (last bottle).
Total calories: ~2600
Total hydration: 184 ounces + water from aid stations
I stayed pretty conservative starting out as I wanted to arrive to the Veyo loop (after mile 56) feeling strong. I really liked how the course was broken down as I could focus on one segment at a time. I hit lap on my computer for each specific segment on the course, even though I was not focusing on any metrics. It just helped me focus on staying in the moment and feeling out each effort for each segment and checking in with my metrics as needed. My fueling strategy was pretty simple - take ~6 gulps from my hydration system every ~10-15 minutes and grab water from all aid stations to use for cooling/sipping.
Although we do a lot of punchy climbs where we live, my strength is the steady climbs. We have a lot of 20-40+ min steady climbs where we live and those are the type of climbs where I can just settle into a rhythm. For St. George, the longer climbs were very similar to what I train on outside in Greenville and what best suits my riding style as I can sit and get out of the saddle. I don’t feel as strong in the aero position.
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My descending and bike handling skills have really improved over the past few years but more so, over the past few months thanks to mountain biking and gravel biking. The first half of the bike wasn’t too windy although it started to pick up as I got closer to Sand Hallow. Overall, the course isn't technical but the wind requires good bike handling skills.
Because I was lapping my computer, I didn’t know what my time was throughout the ride. Because I didn't want to make assumptions if I was having a "good or bad" race on the bike, I just focused on one segment at a time. I feel like I did a really good pacing the first half as the miles went by really quickly. It started to get really warm around mile 30-35 and I could feel myself getting hotter. This was my big focus for the race - to ride strong but not overdo it on the bike.
Am I peeing? Yep - hydrated.
How do my legs feel? Strong - fueled.
Am I staying relaxed in my upper body?
How is my mindset?
I kept checking yes each time I checked in.
The only thing that was concerning (but not alarming) was that I felt tired/sleepy a few times but I didn’t let this worry me – I was just hot because it was nearing 80 degrees and it was sunny. Plus, I did wake up at 3am and I was riding my bike for 112 miles in 80+ degree desert heat (thus being a little tired at times).
I made sure to drench myself with water at each aid station – even though the water would rapidly dry within a few minutes. My sports bra was holding on to a little water which helped me keep my chest cool. Karel and I both wore the lightest helmets we had as we didn’t want the extra weight (or heat) of a heavy and ventless aero helmet affecting our head for this difficult course.
Although I didn't have any expectations for this race, I wanted to deliver my best result on the day. To do that, I resisted the urge to go with other girls as they passed me. There were times when I would catch back up to someone on an uphill or downhill but the steady state efforts were challenging for me as I didn't have the power like the other girls. And I was ok with that.
I enjoyed the kudos from the other guys on the course who were telling me that I was the 1st, 2nd or 3rd female on the course. The overall energy was really positive and the community really came out to support all of the athletes. Seeing that this bike course covers four different towns in and around St. George, there was a lot that went into this race with volunteers, police, medical and community support. I felt very safe and supported on the course.
Karel also stopped at special needs and applied Amp to his legs (he did this in past mountain bike races and it really helped his legs from feeling sore/tight). We always look forward to the special needs stop as it is a nice opportunity to shake off the first half of the bike and refresh for the next half. Plus, since we use our own nutrition, it allows us to be self-sufficient for the entire bike.
After special needs, I told myself “just 20 miles until the descend.” I had a few more ladies passing me in the Veyo loop but I was racing my own race. I stayed focused on taking care of myself. Because I was checking off all the things on my list (peeing, mindset, legs, etc.), my biggest limiter was the heat – I was feeling really hot. I do love the heat but with this being my first race of the season, I knew my body wasn't ready for the hot dry temps. According to my Garmin, the majority of the ride was in the 90's.
I needed to be careful to not overdo it on the “wall” and in Snow Canyon. The wall wasn't a tough climb (a little more than 1/2 mile and a gain of around 250 feet) but at almost 4 hours into the ride, it felt steeper than what it was.
In studying the wind direction before the race, I knew that we wouldn't be impacted by the wind in the Veyo loop but that we would have some cross and headwind on the descend. After the "wall" there was still 6.5 miles of gradual climbing until the descend.
Once I got to mile 80, I started the long 11 mile descend – which didn’t really feel like a descend as I had to work with the wind. It took me 25 minutes (27.6 mph average) to cover this descend. I am always a bit nervous in the wind but I’m happy to report that I felt really confident and relaxed descending. I made sure to double drench myself before the Snow Canyon climb. I had planned to keep a bottle of water in my empty cage on my bike but I was worried it would fall out and I would get a penalty for littering. I regret not keeping a bottle of water on my bike as I wasn't staying wet from aid station to aid station. Just before Snow Canyon (mile 97) I had finished all of my Skratch drink so I sipped on my last bottle which was NBS (higher sodium and less calories/carbs) over the last 14 miles (~47 minutes). The wind was not too bad in Snow Canyon which made it a bit “easier” to climb the almost 5 miles (~26 minutes). Snow Canyon is absolutely stunning and even though the fatigue was starting to really set in, I kept reminding myself how lucky I am to be on my bike in this race.
Once I made the right hand turn to head back down the descend, the wind was picking up a bit more. Since I had just descended on this road, I felt confident that I could handle the wind and still ride strong to town. It was a fast 9ish mile/26.9 mph average to the transition area.
As I was descending, the negative thoughts started to creep into my mind. Since my strengths are swim/bike, I started to question how I would run off the bike (something I do in every Ironman). But once I started to see the pro athletes and male age groupers on the course as I was getting closer to the transition area I told myself “well if they can do it, I can do it.”
Karel, surprisingly, felt good on his tri bike. He has struggled with hip and back issues for several years and he can't spend a lot of time on the tri bike because of those issues. But he made some recent adjustments to his fit and spent a lot more time on the mountain bike, gravel bike and road bike. I think all the different biking (different position and riding style) transferred over well for him as he felt strong all day. He doesn't love the tri bike but it does allow him to do triathlons - which he enjoys. He knows he won’t be fast on the tri bike as he doesn’t put in the time in the aero position but he knew he could use his skills on this course and he trusted his experience and endurance. Like myself, he really enjoyed this challenging course and how the miles went by so quickly due to so many different parts to focus on.
As I removed my feet from my shoes, I dismounted my bike and gave my bike to a volunteer. My legs felt pretty good getting off the bike (In Placid last July, my legs did not feel good!). I sat down in the changing tent and I had two nice volunteers helping me out. I asked them to put ice water in my flasks (filled with powder only) which saved me some time as I put on my shoes, hydration band and cooling towel. I grabbed my hat, sunglasses and watch and made my way out of the changing tent (walking). I went to the port-o-potty as I like to empty myself before I start running the marathon and the potties in the transition area are never busy when I am there (they get much more busy on the course). I put on my hat, sunglasses and watch in the port-o-potty and kinda enjoyed briefly sitting down. My T2 was a bit long (5:02 for me, 3:30 for Karel) because of the stop but it was worth it to not have to worry about needing the bathroom on the course. There was an aid station immediately next to the changing tent so I dumped water on my cooling towel and had a few sips as I was making my way out of the transition area. Unlike T1, this transition area was rather small and easy to get in and out.
Usually when I start running in an Ironman, there's a quick thought of "oh this will be a hard run" because my legs are tired. But oddly, that thought didn't go through my mind. It was as if my legs were ready to run and my mind was ready (and willing) to power them over 26.2 miles.
Run race report coming soon......