I consider myself an experienced racer when it comes to challenging courses but words can't describe the legendary Club La Santa IRONMAN Lanzarote. This year was the 33rd running of the event. As one of the most iconic and long standing races in Europe, athletes from around the world keep showing up to try and tackle this brutal course. From the stunning landscapes to 8200+ feet of climbing in 22-30+ mph gusty head and cross winds, this race pushed me to my limits and beyond. I expected the bike course to be hard, but it was harder than what I imagined due to the windy conditions.
Lanzarote is an island in the Atlantic Ocean and it's one of the Canary Islands. It would be easy to compare Lanzarote to the Big Island of Kona (the home of the Ironman World Championship) because they are both volcanic islands with windy and hot conditions. However, after racing on both islands, I can confirm that the Ironman Lanzarote bike course is considerably more challenging that the Ironman World Championship course in Kona, Hawaii due to the extremely gusty head and side winds and more extreme elevation changes (+3000 more feet of elevation gain in Lanzarote). Additionally, the Lanzarote bike course is extremely technical with lots of turns, switchbacks and fast descends.
After the fastest female amateur swim in the choppy and clear waters of the Atlantic Ocean (59 minutes) and 2nd fastest female amateur bike (6:20/17.8 mph), my body completely shut down after 3-4 miles of the run. Even though I felt strong on the swim and bike, the dry heat, strong sun and relentless wind took everything from me and it was an extreme struggle to keep moving forward as my body (and mind) was fighting against me. But having Karel on the sidelines and seeing our athlete Bara fight hard for her 6th overall female pro finish, I knew I had to find a way to get to the finish line. I was disappointed about my race (specifically the run) soon after I finished but looking back and seeing what I accomplished, I am extremely proud of myself for overcoming a big fear of mine - cycling in extremely windy conditions.
The volunteers were incredible, the race was very well organized, the course signage was perfect, the bike course was 100% closed to cars, the course support was amazing and the Club La Santa organization provided on a great race experience.
I was so relieved when I crossed that finish line after 11:40 hrs of racing.
I placed 4th amateur female and 2nd AG (40-44).
Race Report
The morning of the race began with my 4:30 am alarm. Despite not feeling particularly nervous, I had a restless night, barely getting a full hour of sleep, it seemed. However, with experience from three extreme triathlon events that involved 4-5 am starts and 2 am wake-up times, I've learned to accept that pre-race sleep isn't always perfect and good performances are still possible. I also prioritize my sleep two nights before a race, knowing that this is more crucial for feeling rested. The night before, I focused on relaxing my body by getting to bed early. I often watch a lighthearted movie on Netflix in the late afternoon or early evening before races to help distract my mind.
For my pre-race meal, I had my usual bagel with peanut butter. Since I didn't have any maple syrup, I used a packet of sugar instead. I skipped the yogurt as I wasn't feeling like I could digest it well but looking back I should have had more carbs that morning (and some more protein). I did feel well-fueled from my carbohydrate loading (around 8g/kg/bw) on Friday, the day before the race.
After eating, I changed into my tri suit and did some foam rolling. Around 5:30 am, Bara (our Czech professional athlete staying with us), Karel, and I walked over to the transition area across the street. We dropped off our special needs bike bags (hung on a rack, which was then transported to mile 56 of the course) and then walked down to the beach to access our bikes. The security was very tight around the transition area with - what looked like - police offers (or security guards). There was also a special needs table for the run by the bike special needs bags, which I didn't use, but Bara did. Interestingly, unlike many Ironman events I've done, a significant number of professional athletes, including Lucy Charles, utilized special needs on both the bike and the run. Instead of designated bags for the run, there was a table where athletes could leave bottles or small bags and access them on each run loop.
I used my Cycplus e-pump to inflate my tubeless tires (and Bara's). This pump has been a fantastic addition for travel, as it charges quickly and allows me to set the exact PSI (for example, 68psi), inflating to that precise level with the push of a button.
Once my tires were pumped, I placed my bottles and bike computer on my bike, checked my gears and brakes, and then put cold water in my run flasks in my red run bag. I went back to meet Karel and we walked back to our Airbnb. I did a short jog outside at the Colony Club (our Airbnb) before putting on my wetsuit. I had experienced significant chafing from my open water swim on Wednesday because I forgot to apply Body Glide, so I made sure to use plenty of lubricant around my neck this time.
Around 6:30 am, we walked down to the swim start, and I positioned myself in the sub-60-minute group. The male professionals started at 7:00 am, followed by the female professionals at 7:05 am, and then the age groupers at 7:10 am. We lined up in rows of four, and every five seconds, a beep sounded, and the volunteers directed us to run into the water.
2.4 mile Swim - 59:43, fastest amateur female swim, 4th female
Picture from practice swim
I ended up taping my seat to the bar because it was windy and I didn't want it to fall overnight. The volunteers suggested this to many of us. I removed the tape in the morning.
~1300 registered athletes
My confidence wasn't particularly high going into the swim, mainly because I haven't felt my best in the water over the past few weeks. I recognize that training has its ups and downs, and progress isn't always linear, especially across all three disciplines.
However, this swim venue was a real joy for me. In the past, I've had less pleasant swim experiences due to factors like darkness or very cold water. This time, everything felt right. I was relieved that there were no jellyfish, sharks, or any other creatures that could bite or sting. The fish were present and pretty (though not as vibrant as those in Kona), but I knew they posed no threat. The water was incredibly fresh and clear, and at 66 degrees, it was perfect with a wetsuit.
All these positive aspects put me in a great mental state. I didn't focus on my swim time; I just felt happy to be swimming. As usual for races, I didn't wear a watch during the swim, as I prefer not to let the time influence my mindset for the rest of the race. I generally avoid looking at my times during races, preferring to stay present. I can then analyze my performance afterwards.
For this swim, I chose my ROKA tinted goggles because the longer stretch (around 950 yards) was directly into the sun. I had brought three different ROKA goggles with varying lens tints to test before the race and decided the darker lenses would be best.
I was actually very grateful for the two open water practice swims we had during race week. The first swim was in incredibly calm water. The second, however, was very choppy, and I felt significantly slower and more tired swimming through it.
On race day, the long stretch was indeed very choppy, and we even encountered some large waves from a boat on our return to shore during the second loop.
It was great to hear Karel cheering for me as I exited the water onto the sand to begin my second loop. For most of the swim, I managed to stay with a group of four or five men, trying to draft behind their feet or alongside their hips. I was really pleased that I could keep up with them, and I'm sure that helped me achieve a slightly faster swim time than I might have managed on my own. I did feel a little dizzy upon reaching the transition area, likely due to the choppy conditions, so I took a moment to sit down in the transition tent while putting on my bike gear.
T1: 4:40
I thought the transition tent was very well done. Additionally, I really appreciated that the race organizers provided pod-style portable bathrooms throughout the transition area and even on the run course. There were small tents within the large transition tent for those who wanted privacy to change). I opt for full compression socks in Ironman races (instead of calf sleeves under the wetsuit) as I find them more comfortable for 9+ hours of racing (bike + run). There were no volunteers helping athletes with their bags but instead, the volunteers were standing around tables to offer sunscreen and water. I put on my Compress Gear compression socks and Bont cycling shoes, as well as my new Rudy Project Wingdream helmet. In most non-American races, you have to wear your bib number on the bike so I also put that on in T1. I put my wetsuit, cap and goggles back inside my Blue Bike gear bag and hung it back on the transition rack.
112 mile Bike (my computer had 113 miles): 6:20, 17.8mph 8200 feet, 154 NP, 1st AG (40-44), 10th female.
Picture from training on the course
Before the race, I spent a good amount of time reviewing the course details online. I managed to pre-ride the shorter loop, but the longer loop was new to me. Thankfully, Karel had experience with the longer section as he rode it on Wednesday. He gave me some helpful insights about the wind and terrain. Notably, the last 30+ miles would be considerably easier than the first 70 miles. Once the scenic point is reached on the northern point of the island, the wind direction changes so there is considerably less headwind.
Views from the top of the island.
Karel doing the hard work of bike course recon.
Instead of driving a race course, I find it really useful to study the course beforehand so I can mentally divide it into smaller segments. This helps me manage my pacing throughout the race. While the general advice for an Ironman bike leg is to conserve energy for the later stages, the hilly and windy nature of this course meant that the initial hours actually required more power and effort than the back part of the course.
The wind was relentless. I've raced on many long distance bike courses with 7,000+ feet elevation gain but the hills + headwind made this course incredibly challenging. To give some context, at Ironman Chattanooga in September (where the swim was cancelled and the bike was shorter at 107 miles and 4500 feet elevation gain), my bike split was 4:40 (23mph). Ironman Lanzarote, on the other hand, took me 6:20 on the bike (17.8 mph). Leading up to this race, I checked the Epic Ride Weather app, which indicated that the wind conditions on race day would be the "lightest" of the week. Unfortunately, the app was quite inaccurate, and the wind turned out to be much stronger than predicted. Perhaps that was a good thing in that I didn't stress/worry about the wind the day before the race.
Given the challenging nature of this course and knowing I would be out there for a longer duration than a typical Ironman, I decided to break down the course into smaller, more manageable segments for pacing. I wrote down the mileage for each segment on a piece of paper and taped it to my handlebars. This allowed me to regularly check how long each segment was before the next turn. I've found this to be a really effective way to make the miles pass more quickly, rather than focusing on the total distance covered or the distance still to go. It also helped with my fueling/hydration because it was difficult to grab bottles while climbing/descending in the wind so I was able to be more strategic as to when to drink.
Here are some stats from my computer after breaking down the course into smaller segments:
- 8.57 miles - 38.09, 13.5 mph, 1173 ft elevation gain (176NP)
- 8.93 miles - 23:34, 22.7 mph, 292 ft elevation gain (152NP)
- 24.3 miles - 1:19.09, 18.5mph, 1453 feet elevation gain (158NP)
- 14.6 miles - 1:07 (includes special needs stop of 52 seconds), 13.1 mph, 2008 feet elevation gain (158 NP)
- It took 4 hours and 12 minutes to cover 69.2 mph (162 NP) at an average speed of 16.5 mph to get to the northern most tip of the island before the long descend with wind at my back.
- 12.9 miles - 30:05 (finally tailwind after reaching the top of the island), 25.7 mph, 453 ft elevation gain (1493 ft elevation loss), 122 NP
- 3.59 miles - 19:26, 11.1 mph, 623 feet elevation gain (159NP)
- 10.2 miles, 29:27, 20.7 mph, 515 feet elevation gain (137NP)
- 7.69 miles, 24:00, 19.2 mph, 295 feet elevation gain (130NP)
- 9.06 miles, 23:20, 23.3 mph, 220 feet elevation gain (1201 loss) (99NP)
I consumed 6 x 26 ounce bottles of INFINIT Fructose (90g carbs each bottle and 600mg sodium) + a few sips water at every aid station (and water on my body for cooling).
The special needs stop was in the parking area next to the course, requiring us to handle our own bags. I stopped briefly, about 50 seconds, to stretch and add three more filled bottles to my bike. I kept my empty bottles in the rear for better aerodynamics and took only a few sips of Keto Aid throughout the bike.
I particularly enjoyed the ~2 miles of descending on switchbacks before the town of Haria. Luckily, the wind wasn't too strong, and the descent reminded me of riding in Italy, which put me in a great mood. It was also wonderful riding through the small towns where residents cheered us on from their windows.
The course was well-managed with no car traffic, and the signage was excellent. The volunteers at the aid stations and at each turn/intersection were also incredibly helpful. Karel was able to see Bara and me twice on the course near Teguise (he drove there on the non-closed roads and then biked to a spot to see us), and he shared updates that I was leading my age group and was second overall among amateurs.
While there were some challenging climbs into the wind throughout the entire race, the most difficult part (mentally) was the 3.5 mile uphill section in the wind, into Teguise. We had already done this once and it was demoralizing. This 3.5 mile stretch of road took me nearly 20 minutes at an average of 11 miles per hour, and the strong winds made it feel much longer and quite frustrating. And then there was one more 3.5 mile out and back that was really challenging. I could see athletes in the other direction flying back so at least I was motivated by the fact that all I had to do was to get to the turnaround.
Despite the 70-degree weather, the sun was intense with no shade on the course. When the wind was behind me, it felt quite warm, but I never felt like I was overheating, especially compared to Kona's humidity. My new Rudy Project helmet, while perhaps not the most stylish (I joked it looked like a lampshade :)), was incredibly light, fast, and comfortable.
The biggest challenge towards the end of the bike was that I couldn't fully exhale when trying to take deep breaths. I think being in the aero position on my base bars for so long in the wind made me very rigid and tight, leading to poor belly breathing. Interestingly, I was really looking forward to the run, as my run training had been excellent, and I felt very confident about my running abilities - especially after a confidence boosting 3:33 marathon at IM Chattanooga in September.
T2 - 4:01
The bike out and bike in was located on a steep hill that was covered. Because the transition area was located on the beach, everything was covered. The hill was hard to run up with the bike but even more difficult walking down with the bike after 6+ hours of riding. I racked my bike and then walked into the transition area. I put on my New Balance shoes, Naked hydration belt (with 2 hours worth of NeverSecond C30 berry powder in baggies), 2 filled flasks (each with 30g carbs and 10 ounce water), my run watch, Roka sunglasses, Omius visor (made from graphite which offers a cooling effect when wet) and cooling towel. My legs felt surprisingly good as I jogged out of the transition tent and made my way to the red carpet by the finish line. As if this race isn't brutal enough, the run course has athletes running on to the red carpet (down a ramp) and then next to the finish line (and then back up the ramp) to start each of the 3 loops.
26.2 mile run - 4:12, 9th 40-44, 270 feet, 40th female
Spectating fuel :)
The initial miles of the run felt good. I was enjoying the undulating terrain throughout the town of Playa del Carmen and all the cheers from the spectators. There were so many people out cheering along the ocean as there are countless restaurants, bars and shops. Lanzarote is popular amongst British people so there were a lot of cheers from the Brits (more English cheers than Spanish at times). Around mile three or four, things suddenly became challenging.
The course was set up as three loops: a 6.3-mile stretch out to the town past the airport and back, followed by two smaller 3.5-mile loops.
Running the first six miles directly into a headwind was incredibly tiring. My body felt drained, and I started going through a mental checklist, wondering if I was dehydrated or hadn't fueled properly. I didn't have any of signs of chills or a headache, and I didn't feel low on energy, just completely unable to propel myself forward. My body was telling me to stop and walk. I couldn't engage my posterior chain and felt like I couldn't move forward (all I could do was hop). I stopped several times in the first 6 miles, feeling overwhelmed and questioning whether I could continue, especially so early in an Ironman. It made me realize the importance of having someone there to help you push through those moments. I'm incredibly thankful to Karel - who was out on the bike giving me and Bara updates - as he kept me going when I was on crying due to frustration.
To make things worse, I developed a really bad side stitch around mile 2. I think being tense on the handlebars while riding and not breathing well contributed to it. It just felt like everything was working against me. Interestingly, a bathroom break (#1 and #2) after the turn around actually provided some relief. I felt much better after 12 miles of running. Plus the pick-me up of being back in town with all the cheers, helped tremendously. As I ran past the finish line, I collected my 2nd wrist band (we received three different colors to signify each loop of the run).
Even though there weren't many restrooms along the run course, the ones that were available were remarkably clean. It seemed like someone was attending to them after each use, which was a pleasant surprise during the race.
I started feeling better on the second loop, and even Karel noticed I looked better. However, because I was so focused on the side stitch and breathing, I wasn't diligent with my nutrition, falling behind and then needing to take in more, which then made me feel like I needed another bathroom stop. While the two bathroom stops weren't concerning, it just felt like it wasn't my day.
The race started as a real physical battle and then when Karel told me that I was 2nd in my age group (after having a 20+ min lead), I started not to care anymore. Thankfully, he encouraged me to keep going and to keep caring. Honestly, I'm not sure how I made it past the first loop.
As I mentioned above, the course design had a particularly cruel element with the turnaround point. You run right down the finish line, within a few feet of being across the finish line before being directed to turn around and head back out for more loops while finishers continue through. Despite this, reaching that point on each loop was surprisingly motivating because of the crowds. And knowing the last two loops were "only" 3.6 miles out was much easier to mentally breakdown.
It was really cool to run by the airport and to see the big planes landing and taking off. This long stretch was lonely at times but we ran by a dog beach so that was a great mood booster. This beach was also a nude beach so yeah, that was entertaining.
One interesting aspect of racing a course marked in kilometers was that I never focused on where I was (distance wise) as I was running. In other words, I never thought "I'm only at mile 17" or "I still have 6 more miles to go." Instead, I concentrated on reaching specific points within each loop, like a statue or a building or the turn around. This helped immensely, especially when I was struggling physically. Additionally, knowing that the headwind I faced in the beginning would eventually become a tailwind on the return was a mental boost, even though the wind was exceptionally strong during that initial stretch along the shore.
It never occurred to me that I still had close to 7 miles when I started my last loop. In my head, my only focus was getting to the turn around. I could see specific destinations as I was running so I was checking them off as I was running. Run to x-point, run to y-point, run to x-point. Because I had covered these stretches twice before, each destination became more familiar. As I was covering the last few miles, I was still fighting to get to the finish. My legs were so tired and I couldn't wait to stop moving and sit down. I was able to run more continuous stretches without stopping but I still needed to stop a few times to reset my form in those final miles.
I found my cooling towel to once again, be extremely helpful. This was my first time wearing the Omius headband (it belongs to Karel) and I didn't find it to offer an effective cooling effect like my cooling towel.
When I entered the ramp to make my way to the finish line, I made a hard right to make sure it was clear that I was not doing another loop. I was so excited and relieved to reach the finish line.
Despite all of my struggles, I was proud that I didn't give up. Although it was incredibly challenging (probably one of my top three hardest IM run experiences), I found something inside of me that allowed me to keep moving. Although my run training didn't show itself at the race, I suppose I needed all of that fitness to get me to the finish line. I saw Karel in the stands as I was sitting behind the finish line and I gave him a big thumbs up.
Eventually, I made my way to the athlete food area, which was one of the most impressive displays of post race food with an espresso machine, pasta, salad, fresh desserts, burgers, pizza and fruit salad. The food was catered by Club La Santa. I grabbed a fruit salad and sat down. The room was filled with mostly guys and everyone looked well, horrible. Pale, exhaustion and empty.
Lessons Learned
Virgin Mojitos and food post race.
So proud of our Czech athlete Bara for placing 6th female pro (podium + pay-check)
Thank you Karel for the support!
1) Reflecting on my preparation, I really enjoyed my training over the past few months. I'm turning 43 this Saturday and it's been amazing to see what my 42-year old body can still do with training. I did workouts I've never done before. It's been 19 years after my first Ironman and my body continues to surprise and impress me. I'm incredibly proud of the work I put in, and even though I didn't get to fully showcase it on race day, that doesn't diminish the effort.
2) While I initially felt disappointed with my run and thus, the overall race outcome, after a few days of reflection, I realize I'm a different and stronger athlete now because of this training. That progress (and preparation) is something no one can take away from me.
3) Another key takeaway is the importance of preparing for the unexpected. I try to release any anxiety about paces, times, and results going into a race. Even with great fitness, race day will always present challenges. For me, it was a side stitch early in the run and then feeling empty, which forced me to shift my focus from pace to problem-solving. This is just part of Ironman and racing in general. I remember during Icon XTRI, when I had hypothermia after the swim, I completely shifted my attention to getting warm enough to even start the bike.
4) Having a strong support person is also crucial – someone who won't let you quit. This is something I feel is so important, especially knowing that many athletes don't have that unwavering support. If you have loved ones supporting you at a race, maybe set some ground rules beforehand and ask them to help keep you going through the tough moments. If you're racing solo, consider having a friend come along for that support. There will be times when you go to a dark place and want to give up, even if it's just a temporary feeling driven by discomfort. I'm grateful that Karel provided that unwavering encouragement to keep me pushing. Even though the discomfort may feel unbearable, you don't want to be the athlete who regrets quitting the next day, when everyone is sharing their stories of overcoming challenges. Unless your health is compromised, try to keep yourself going.
5) Even though this race was a struggle, my previous 23 long distance race experiences definitely helped me push through to the finish. It's also a reminder that the first race of the season can be tough as you lack race experience (and the central governor is not very strong). I tend to race better later in the year after building on those initial experiences, with my best performances often in September and October. So, those early races are invaluable for learning and growth.
6) Finally, I'm incredibly proud of conquering the bike course in this race. This race had intimidated me for the past ten years due to the wind. Even during the race, I felt a huge sense of accomplishment for overcoming that mental barrier.
Ultimately, with long distance racing, it's important to avoid getting too caught up in places, times, and metrics. Racing for 140.6 miles is a significant undertaking for your body, and it's understandable to be disappointed when things are tough, especially after all the training. But remember the sheer magnitude of the event – struggle is often part of the process. Be proud of what you accomplish, and remember that those tracking you don't know the personal challenges you're facing or what it took for you to even reach the starting line.
While I was disappointed immediately after the race, I now feel a great sense of pride. I'm not rushing to sign up for another challenging race just yet – I had thought about it, but after some reflection, I might be good for a while, especially after hearing how the winds were much more windy when Karel rode some of the course a couple of days after the race.
Thank you for reading.
A few more pictures from our time on the island. I'm 100% sure that in my second life, I want to be a cat living on an island.
Playa Blanca
In the background is the run course (by the water).