Ironman 70.3 St. George - North American Championships

I had the opportunity to spectate at St. George 70.3 on Saturday. Although there were certainly times when I wished I was racing instead of cheerleading for my wife and others, overall it was a ton of fun. I have to say, the highlight was definitely sitting in the shade with some delicious Mexican food as a parade of age groupers slogged up a hill. Another highlight was watching the pro race unfold, which was especially cool after getting the chance to meet many of them a couple days before the race. Our site was contacted by Ironman as part of the "media" for this race, and as our representative there I got some extra time to chat with the likes of Tim Don, Brent McMahon, Tim Reed, Leon Griffin, Trevor Wurtele, Tyler Butterfield, and Maik Twelsiek on the men's side. On the women's side I met Heather Wurtele, Meredith Kessler & Rachel Joyce. Ironman World Champ Mirinda Carfrae was there, but she was getting mobbed and I missed speaking with her. 

Every single one of the pros I met was sincerely awesome to talk to. Similar to other opportunities I've had to meet pros, I was really impressed. It seems to me that Ironman is taking steps in the right direction to better market their top pros, which is encouraging, but there's still lots of room for improvement. One positive thing about this race was the relatively decent payday, with a $100K total prize purse and $20K to the winners.

Anyways, here are some pictures from the race, along with the Top 15 results and official press release:

TIM DON AND HEATHER WURTELE RUN THEIR WAY TO VICTORIES AT 2015 IRONMAN 70.3 NORTH AMERICAN PRO CHAMPIONSHIP ST. GEORGE

ST. GEORGE, Utah (May 2, 2015) – Taking advantage of beautiful conditions, Tim Don (GBR) and Heather Wurtele (CAN) used blistering run splits to capture the titles at today’s IRONMAN® 70.3® North American Pro Championship St. George triathlon, crossing the finish line in 3:51:56 and 4:17:58, respectively.

Men’s Race

Todd Skipworth (AUS) and Jon Bird (CAN) led out of the water after recording 23:15 swim times. A group of 11 men that contained the top contenders were less than minute off the pace and included Ben Collins (USA), Brent McMahon (CAN), Andreas Raelert (DEU), Tim Don (GBR) and Andrew Yoder (USA).

Once on the bike Collins, McMahon, Don and Yoder worked together to put distance on the field. Thanks to the fastest bike split of the day, McMahon was off the bike first and was accompanied by Collins as the lead pair entered T2 within seconds of each other. The pair managed to put Yoder and Don in the hole, as Maik Twelsiek (DEU) powered towards the front of the race and dismounted the bike in fourth, looking at a 2:47 deficit to overcome.

Out on the run course, McMahon ramped up his speed, resulting in Collins, Don and Yoder slipping back in the early miles. During the closing half of the race, Raelert ran his way through the field and was gaining time on the leaders. Don pulled away from the men in the end and went on to capture the 2015 IRONMAN 70.3 North American Pro Championship St. George title. McMahon took second while Raelert stormed the run course and worked his way into the final podium placing.

Women’s Race

Meredith Kessler (USA), Jodie Swallow (GBR), Mary Beth Ellis (USA), Annabel Luxford (AUS), Ricarda Lisk (DEU) and Alcia Kaye (USA) exited the water all within ten seconds of each other as they ran into T1 to start the women’s race.

Once on the bike course, Kessler, Swallow, Luxford and Ellis pulled away from their competition along with Wurtele who laid down a race best time of 2:25:29 for the bike. Swallow and Kessler dismounted their bikes together, with Luxford Kaye and Ellis all less than a minute off the pace. Wurtele’s impressive bike garnered her the fourth position entering T2.

On the run, Kessler put some distance on Swallow in the early stages as Wurtele picked up her pace to pass Luxford and Ellis. Nearing the halfway point of the course, Wurtele took the lead and crossed the finish line to claim the 2015 IRONMAN 70.3 North American Pro Championship St. George title with a time of 4:17:58. Kessler was next across the line to take second with a 4:19:27 finish time, while Swallow finished off the podium with a time of 4:21:32.

Offering a total professional prize purse of $100,000, the race also awarded a total of 30 age-group qualifying slots for the 2015 IRONMAN 70.3 World Championship, taking place in Zell am See-Kaprun, SalzburgerLand, Austria on August 30, 2015.

Get Off Me!! - Taming the Untamable

Last week my fam and I spent some time in the city of St. George, where my in-laws live. One of the days, my mother-in-law (a principal and former teacher) hired a former student to help with some stuff on their property. Long story short, before he left he went to his van and pulled out a huge bird known as a Red-tailed Hawk to show my kids. This thing clearly had a chip on its shoulder, was a master of the “stink eye,” and looked like it could claw and/or peck you apart in no time. Evidently the hawk is this guy’s pet, and he described how he hunts with her, has trained her to listen to his commands, etc. He did, however, lament that he hasn’t been as consistent as he should with training her, and that he’s “probably lost some ground” in terms of taming her over the last several months.

As my wife and I attempted to tame the wild stallion that is the Ironman 70.3 St. George course, I felt the same way. Based on how roughly the course treated us after an 11-month absence, we’ve probably lost some ground in terms of taming her.

Due to the family connection (and being within driving distance) I’ve done the Ironman races in St. George the last three years. From 2010-2012 it was Ironman St. George, and I caught the last year of the full. IMSG was notorious for being one of, if not the hardest, course on the Ironman circuit, and failed to sell out that last year largely due to people being scared away. For 2013 the race was changed to a 70.3, and has been the US Pro Championships race at that distance since.

For some reason it seems like both the old and new course do not like to be conquered, whether it’s race day or just a training day, similar to an irate, bucking bull doing everything in its power to eject a cowboy off its back. I’m not doing the race (held May 2) this year, but my wife is for the 2nd consecutive year. We set out to ride the course, which starts in a town appropriately called Hurricane. It was extremely windy, and as we started out circling Sand Hollow Reservoir, we were pelted with a stinging sandstorm. Once passed that, the wind continued to howl through Hurricane before slightly mellowing out. About 2/3 into our ride the course then threw a flat at Lindsay, which we fixed as a curious lizard watched on three feet away. It wasn’t pretty, but we ultimately finished the ride.

get off me!!

Our last day in St. George I set out to solo ride a loop of the old IM course (~44 miles). St. George in general gets an A+ for scenery, but this loop is especially amazing. That helps make up for some killer hills on this loop, including an infamous climb known as “The Wall.” I had what felt to me to be a slight headwind on the way out, but once I crested The Wall, I was pounded with a far nastier headwind on the more exposed highway that leads back to town. It seemed to defy the laws of physics, leading me to believe it was just the course once again messing with me for old time’s sake.

You may never ride a bull, nor tame a Red-tailed Hawk, but if you get the chance I encourage you to do this race and/or tackle other challenging courses sometime. You probably won’t PR, but the reward for taming the untamable is pretty sweet!

That's What I'm Talkin Bout, Willis!!

A couple months ago I wrote a post entitled "Are You Not Entertained?" wishing there was more race coverage for tri junkies such as myself.

I wrote, "for example, the pro field at the US 70.3 Championships was absolutely stacked. When later reading about the pro race I thought, 'man I would’ve loved to see that play out!' Combine race action with breathtaking scenery and condense it down… would that format not be highly entertaining, even for non-triathletes?"

Well, they listened!!  

If you've got 25 spare minutes, check it out here!  It's also a great watch if you're seeking a little inspiration to get you moving.

Ironman 70.3 St. George TV Coverage

Ironman 70.3 St. George Race Report - Kristen Lodge

It was great to meet up with Triple Threat team member Kristen Lodge (representing Arizona on our national team) at IMSG 70.3. While I was nervous Nellie before the race, she was cooler than the other side of the pillow. Check out her race report for her perspective on the race, lessons learned, and on getting an assist from the mysterious man known as the Iron Cowboy.

A Few Pictures

Just a quick post sharing a few pictures from IMSG 70.3. It was really cool to meet Jan Frodeno, who went on to win the race, and Sebastian Kienle.

one of these guys is fitter than the other...

the 2008 Olympic gold medalist (Beijing) ran a 1:09 extremely hilly half marathon for the win

Kienle was awesome to talk to & very humble

but when the gun goes off, the 2x defending 70.3 world champion is an animal

pre-race pro panel (small sample of pros they asked to speak): Jodie Swallow (GBR), Heather Wurtele (CAN), Mary Beth Ellis (USA), Meredith Kessler (USA), Terrenzo Bozzone (NZL), Jan Frodeno (GER), Brent McMahon (CAN), Sebastian Kienle (GER), Andy Potts (USA)

Ironman 70.3 St. George Race Report

Despite my best efforts to just have fun and soak in the atmosphere, in the days before IMSG 70.3 I found myself more nervous/anxious than any previous race. Ever. I didn't want to be that way, but I had a hard time shaking it. An old Tom Petty song states that "the waiting is the hardest part." So true. I found myself anxious more about some type of mechanical issue (racing on my new wheels for the first time, a pinch flat like last year, etc) than my own performance - essentially, things happening outside of my control. Despite of this I joked a lot with family, friends, and tried to be positive... like I said it was just hard to shake it entirely. Last year I was frustrated after my race here, and I just wanted to have a clean, hard race this year void of issues. Adding to it was simply being the first race of the year, after training all winter for the season in general but also specifically with this race in mind, being the US Championships. I wanted it to count; for my training to be validated with an effort that I would feel good about. My wife was racing as well, which is always fun, and I knew I'd be fine once the gun went off... but the waiting was truly the hardest part.

Since last year I've often raced with some Flat Attack tire sealant in my tubes. I like having that "insurance" against a tiny thorn or piece of glass derailing my race, especially when racing in more rugged, desert conditions. My father in law mentioned the day before that the wind had been really strong lately, which is known to blow thorns all over the roads. All the more reason I was glad to have Flat Attack. However, when you start to over-think things, sometimes it can backfire. Checking in our bikes Friday afternoon, I went back and forth but ultimately decided to let some air out of my tires (as most people do). I knew that doing so isn't always a great idea with tire sealant, as it can potentially get in the valve and clog it up. On the other hand, I didn't want to be greeted Sat. morning in transition with tubes that had blown up from sitting in the sun all day. I let just a little air out as a compromise, but a small amount of sealant came out as well. I figured it would be fine, but it did cause another serving of stress as I turned in for the night.

I slept like a baby (ha!), but was ready to roll by 4. Linds and I drove to the shuttle area with this song blaring to shake any remaining sleep from our eyes.

We dropped our run bags in T2, then walked to the shuttle bus, where I noticed Belgian pro Marino Vanhoenacker (one of the best in the world) walking right next to me. I said "I thought they shipped you guys out by limo!" He laughed and said "that would be nice." It was pretty comical watching him plop down on the school bus like the rest of us, next to a woman who eagerly wished him a good morning and asked if this was his "first."

After the ~30 min drive we arrived, and, not having brought a bike pump, hopped in the short line for tech support. I was glad we had caught an earlier bus, as the line for tech support was only a couple people deep (would get way worse shortly thereafter). Lo and behold, one of my tires wouldn't pump. "You've got to be kidding me." I thought. My fears were playing out right before my eyes! The guy said it happens often, and they've helped pros in the past with the same issue. He unscrewed the presta valve, which obviously let all the air out, then poked around down the valve extender with a little tool to unclog the sealant. It took him a few tries and 10-15 minutes, but he saved me, for which I thanked him profusely. It was funny... having "faced the fear" of something going wrong suddenly released all my anxiety. It really wasn't so bad. Fixable. Still ample time in transition to get ready, and even some time to kill, chatting with Triple Threat teammates Kristen Lodge and Jackie Muterspaugh and a few people I knew around me.

Lesson learned: tire sealant is great - as I said, it's cheap insurance against something small wrecking your ride. But I learned to only put air in... never let it out. If I need to check in my bike the day before, I just won't pump my tires for the few days prior, and they'll be fine sitting in the sun. That way you avoid pre-race issues and the sealant becomes your friend & ally out on the course.

I've mentioned a few times how last year I mismanaged my time pre-race and was ~90 sec late to the party. This year I was virtually holding hands with the volunteer leading our wave through the masses to the swim start. Waves were three minutes apart, and we stood at the water's edge until the horn sounded for the wave ahead of us to go. We then had the green light to swim out to the start, which took the full 3 minutes... I actually didn't even stop. I was a meter or so behind the red buoys marking the start when the gun went off for our wave, and we were off. They ran a tight ship with ~2,300 people and ~20 waves.

The water was crisp but not too cold and really pristine. I love open water swimming. Not being an elite swimmer, I try to focus on "free speed" by taking the most direct line possible and drafting as much as I can. Our wave was pretty scattered, but I'd try to hop on feet as people would pass me (eg. from the wave behind us). I pushed hard but stayed within myself, being a long day, and felt comfortable throughout.

Swim 38:15

I started to ride, a little disoriented from the swim, and did a quick check that my helmet wasn't on backwards, I was wearing clothing of some kind, this in fact was my bike, etc... the essentials. Last year I probably rode a 9 on a scale from 1-10, too hard for this hilly bike course + hillier run. This year I wanted to be at a 7-8 throughout the ride, then see what I could muster on the run.

By scaling back the intensity just a tad, I really enjoyed the bike. My new wheels allowed me to ride virtually the same pace as last year but at less effort. I focused on staying on top of my nutrition, as the heat was rising and would only get worse. It was a moral victory to fly by the spot where I had been on the side of the road fixing my flat the year before, and then I started the climb up Snow Canyon. This sucker is long and steep, and a winter on the trainer with little hill training didn't help. I felt pretty good, but got passed early and often up that beast. It felt great to finally turn onto highway 18, knowing it was smooth sailing for most of the last 10 miles into town. I had contemplated relieving myself halfway through the bike Wild-style, but just couldn't go through with it. After dismounting and running through T2 I made a quick pit stop, then was out on the run course.

Bike 2:54:42

I ran the first 100 meters or so with the exuberance of a schoolgirl before realizing I was at 6 something mile pace. I wished that was sustainable but instead pulled back hard on the reins. I wanted to be running strong at miles 8-13, not a first mile hero just because the crowd was huge right there. The first 4 miles are varying levels of uphill, and there's hardly a speck of flat terrain through the whole 13.1. I kept my heart rate in the low 150's, drank water and dumped ice in my hat at every aid station, and took regular hits of my Liquid Shot. It was tough but I felt in control, and for the most part enjoyed it. Once I crested the last huge hill at mile 9 or so, it was time to let it rip the best I could. I felt strong, while still exchanging a few words with a cool guy from LA (Mike Levy it turns out is his name) who was running the same clip as me stride for stride. With a little over a mile to go my calf expressed its displeasure, threatening to cramp up or pull on me if I didn't back off a notch. I obliged, but still did my best to finish strong. Thankfully, the tired muscle was satisfied enough to not take more drastic measures.

Run 1:58:53

Overall 5:37:30
613 / 2277

I was happy to have exorcised my demons from last year's race, which had left a bad taste in my mouth. I was super proud as well of my teammates Kristen and Jackie (he of major achilles surgery mere months ago) and my wife, who rocked a 6:31 on arguably the toughest 70.3 course on the Ironman circuit.

Lastly, I cannot say enough about the volunteers and spectators. Truly awesome. Even if I take a break from this race next year, I'll most likely give back by volunteering myself.

Always willing to dump water on Lindsay's head

Related Posts:

Ironman St. George 70.3 Race Report 2016: That Was a Liiiieee, Steven

Go Time! (Almost)

I'm heading down to St. George today for Saturday's race. My day job has been so busy lately that it hardly seems real, and, frankly, I don't feel ready! I've got a 5 hour drive to find some mojo, and I'm sure the pre-race buzz around the city will do wonders as well.

As of today the forecast is calling for temps in the mid 90's, so should be a scorcher... I just hope the wind behaves itself (as it is known in St. George not to do). I'm pretty stoked for the "pro panel" they're holding Thursday evening. It's a pretty star-studded lineup, with 2008 Olympic Gold Medalist Jan Frodeno, Andy Potts, 2x 70.3 World Champ Sebastian Kienle, Marino Vanhoenacker, Terenzo Bozzone, Matty Reed, Trevor Wurtele, Joe Gambles, Bevan Docherty, Ben Hoffman, Maik Twelsiek, TJ Tollakson & Jordan Rapp among several others. For some readers I might as well have written John Doe, Bob Johnson, and Billy Blow. For those in the know, however, that's akin to an NBA All-Star roster!

The women's side is also very strong, with Meredith Kessler, Heather Wurtele, Rachel Joyce, Mary Beth Ellis, Angela Naeth, Rebekah Keat, Linsey Corbin, Julie Dibens, Sarah Haskins, Moka Best, and many others.  

For the swim, my goal is to start with my age group this year, in place of awarding them a 90 second head start from the get go. Definitely a "Not Top 10" moment in my life!

miles 40-45 are pretty brutal

For the bike, my goal is to ride the fine line between pushing hard and blowing up. Last year I pretty much rode the first half as hard as I could, fueled by piss and vinegar after my swim start debacle. I then had several minutes of "recovery" on the side of the road as I fixed a flat tire. That seemed to hurt my speed, and I don't recommend it. But hey, if it happens again I'll fix it and forge ahead. Even with that rest I had, my legs were pretty cooked on the run. My split was in the top 30% or so, but was more survival than running. This is a nasty run course, and it demands respect. But I'm a runner, dammit! My goal is to run strong.

hot & hilly

All in all, very excited to get after it! 

Ironman 70.3 Nutrition Strategy

What to eat and drink on race day is a personal thing, but one thing is clear... whatever your nutrition strategy is, have one! You can be the Tasmanian Devil at aid stations if you want, but the result of “winging” your nutrition is often less than ideal. 

With two fast approaching half Ironmans on my schedule (St. George 70.3 May 3 and Boise 70.3 Jun 7), I thought it might be helpful to share my specific nutrition plan as an example. 

As a change from prior years, I’ll be racing primarily with EFS (Electrolyte Fuel System) products from First Endurance. I interviewed Robert Kunz, head of R&D, in September and was extremely impressed. He wasn't trying to "sell" me on anything and I wasn't asking for anything... frankly, I was simply looking for an interesting interview for the blog.

First Endurance triathlete Jordan Rapp

However, I came away from our discussion sold on the company's core value of being a research-based company as opposed to a market-based company. A market-based company looks at products that people are buying and says “we need to come up with a similar product, these things sell!!” As an example, just look at how many copycat “gummy” type products are on the market right now.

On the other hand, a research-based company takes the unbeaten path, creating products based on empirical studies alone. For example, my “secret weapon,” EFS Liquid Shot, is unique in that it doesn’t contain any gumming agents, driven by research showing that such ingredients slow down absorption. Liquid Shot goes down much smoother due to its liquid nature.

My EFS drink review is also very positive. It has a much higher electrolyte profile than other drinks, also driven by research, and tastes great to boot. Everyone thinks about sodium when it comes to racing, but according to Robert, all five electrolytes work together in tandem (sodium, potassium, magnesium, calcium, and chloride). With EFS drink and Liquid Shot, there’s no need to supplement with electrolyte pills or anything else.

Last year’s plan (product names removed):

This year’s plan:

Between EFS drink and Liquid Shot, I'm planning on up to 800 calories on the bike -  give or take 3 hours on two very hilly courses =  ~264 calories/hour  (could be up or down depending on how I’m feeling).

On the run will rely on one Liquid Shot (400 calories); will take hits as needed and drink water on the course.

Here are the upgrades I see compared to last year:

As mentioned, a lot more electrolytes, which will be especially beneficial if it’s hot on race day.

The addition of malic acid (from EFS drink), a powerful ingredient incorporated in the latest upgrade of the EFS formula.

I like the taste…  I think this matters!  I have two flavors: mild grape and orange, with grape being my favorite.

Takeaways

As I wrote about in my St. George 70.3 race report, I had the chance to meet some pros a couple days before the race. Everyone I met was great, and I thought I'd share one thing I took away from each of them.

Andy Potts was a 2004 Olympian who still dabbles with short-course racing despite a focus on Ironman and Ironman 70.3 for several years now. He's among the best in the world, winning races on a regular basis. You could immediately tell that he loves his job and loves racing. He was genuinely stoked to be there, just like all of us age groupers. He mentioned how great the “vibe” is before races and how he loves meeting other triathletes. I asked him, “so is this a big race for you?” He said “they’re all big, but yeah I really want to do well here." Andy had a race best 22:40 swim, 8th fastest 2:11 bike and 6th fastest 1:17 run to finish 3rd in 3:54:21.

My takeaway: this is a fun sport... enjoy it!

Matty Reed’s story is very similar to Potts, and they’ve had many battles over the years (see above video for one example). Last year I was cheering my wife on at Ironman Boise 70.3 on a miserably cold and rainy day. Matty rode the shortened 15 mile bike portion in his wetsuit and went on to win the 1.2/15/13.1 race. I asked him about that, and he said “taking my wetsuit off in T2 was very ‘freeing’, and I felt great in the first few miles of the run. I think it really helped me. It took other guys a few miles to warm up.” Reed had an 11th fastest 23:23 swim, 10th fastest 2:11 bike and 13th fastest 1:19 run to finish 6th in 3:56:58.

My takeaway: have a plan, but be willing to adapt on race day

looks like a rookie mistake

Leanda Cave is the defending Ironman and Ironman 70.3 World Champion, pulling off the improbable “double” in 2012. I commented on her celebrity status after that accomplishment and she said “I don’t think that I am!” Leanda had a 7th fastest 25:48 swim, 8th fastest 2:29 bike and 15th fastest 1:31 run to finish 10th in 4:29:04. She expressed some disappointment in this race report.

My takeaway: it’s normal to have “off” days every now and then... everyone does

Featured in this post (from far left): Greg Bennett, Kelly Williamson, Ben Hoffman (red hat), Andy Potts (backwards hat), & Leanda Cave (far right)

Kelly Williamson has been winning races for years now, but really burst onto the scene in 2012, winning the US 70.3 Championships in Texas and placing 2nd at the Ironman 70.3 World Championship in Vegas. She was really cool and down to earth, mentioning that she was feeling some pressure going into 2013 after a very successful 2012. She said she wants to “be on,” for every race, but the reality is that some races go better than others. She’s an incredible runner and acknowledged how hard she’s been working on the bike. Kelly had a 6th fastest 25:00 swim, 17th fastest 2:34 bike and a race best 1:21 run to finish 5th in 4:23.

My takeaway: everyone has strengths and weaknesses... it's natural to focus on your weaknesses, but don’t forget your strengths!

Greg & Laura Bennett are a rock star husband/wife duo who have been dominant for many years. They’re both former Olympians (Greg for Australia in '04 and Laura for the US in '08 and '12) and have won huge races. I’m hardly ever nervous to talk to anyone... I feel like even celebrities a la Queen Elizabeth or William Hung are still “just people.” That said, for some reason I was a little nervous to approach the Bennetts. I’m glad I did, because they were both simply awesome.

Laura had a 24:51 swim, 2:34 bike and 1:29 run to finish 11th in 4:31:56

Greg had a 24:11 swim, 2:11 bike and 1:23 run to finish 15th in 4:01:37

My takeaway: don’t be a coward!

Ben Hoffman won Ironman St. George and Wisconsin last year in addition to a past win at IM Lake Placid. I told him I finished hours and hours after him last year, and his response was, “but you finished, and that was a very tough day.” Regarding the race at hand, he commented on it being a deep field, but he came across as someone who’s motivated by competition and not intimidated. Ben didn’t have his best result, but I was really impressed by his quiet confidence. He had a 24:21 swim, 2:13 bike and 1:18 run to finish 12th in 3:58:57.

My takeaway: aim high and don’t be intimidated. One of his quotes was “that’s why they call it a race”

Craig Alexander is a stud. I recounted how I met him post-race at Ironman Boise 70.3 in 2009. That day he was asking me about my race as if I was a fellow pro. After the fact I learned that he had won the race, beating Chris Lieto in a sprint finish. While talking to me then he gave no indication that he had won, let alone in such dramatic fashion. In fact, I remember assuming he must not have had a good race. He appreciated the story and commented that everyone's race is important, not just the pros. Crowie didn’t race but was there as a representative for Ironman.

My takeaway: humble champion

Side note: I also met Ironman legend Paula Newby-Fraser, who won 8 Ironman championships in her day. She recently began coaching former Pittsburgh Steeler Hines Ward. She said he’s lost 20 lbs. and claims to be in the best overall shape of his life. I laughed as she described him as a “little needy,” but also said he’s been "wonderful to work with and very coachable."

Ironman St. George 70.3 Race Report

Where to begin. My Ironman St. George 70.3 experience was a personal lesson in overcoming obstacles. In some ways it left a bad taste in my mouth, but overall I’m happy with how I responded to adversity. First of all, my car broke down two days before we were set to leave. Not ideal. My bike was also “in the shop” at this time, getting tuned up to fix some issues with shifting into my big ring. By Wednesday we had figured out the car situation and got my bike back, and things were looking up. I took my bike out for a short ride that evening and realized I still couldn’t shift into my big ring. This was frustrating. Thursday morning we headed out, and while driving I called High Knees Cycling, a new shop I’d heard of in St. George that is right on the bike course. They told me not to worry, they’d take care of everything. I eventually pulled into St. George, dropped off my bike and checked in for the race. I can’t say enough about High Knees Cycling. I expected to pick up my bike the following morning, but they powered through tons of bikes and had mine in tip top shape a few hours later. 

They replaced the internal cables and adjusted the front derailleur quickly and for only $15. I highly recommend them to anyone in the area! A little later was something race organizers had put together called “meet the pros.” Being the US Championships for the 70.3 distance, the race boasted a very deep professional field. Many of them took the stage to speak to the crowd (moderated by Craig Alexander), and while waiting for their turn they were hanging out off to the side. I strolled up not really knowing what to expect before realizing that Andy Potts was standing right in front of me. A woman virtually tackled him with a huge bear hug as a picture was snapped of them, and then I talked with him for the next 10 min or so. Such a cool guy. He posed for a picture with me (I refrained from a bear hug), but I discovered later that the knucklehead taking it didn’t press the button down all the way. Oh well. I then looked around and realized that the place was swarming with pros. I’ll write another post soon about some insights I got from talking with them, but I was able to chat with Craig Alexander, Matty Reed, Greg & Laura Bennett, Leanda Cave, Ben Hoffman, Paula Newby Fraser, and Kelly Williamson. Every one of them was incredibly friendly... I was blown away by how down to earth and cool they were. I understand they’re not celebrities a la Michael Jordan or Justin Bieber, but still it was very impressive the way they handled the onslaught of amateur triathletes asking for pictures and autographs or just to talk (more my style, although I did manage to get one with 2x US Olympian Laura Bennett). 

2x US Olympian Laura Bennett... incredibly nice

Also present was Jordan Rapp, Heather & Trevor Wurtele, Meredith Kessler, Lisa Norden (Silver Medalist in London), and others. As I told a few of them, it was more meaningful for me to meet them than athletes from more major sports (NBA, NFL, etc). Honestly. I know I’m in the minority, but it’s true. These guys work so hard for a miniscule fraction of the pay and glory of major sports. I admire that.

Friday I got my race stuff organized, then went for a 20 min bike ride before heading out to Sand Hollow reservoir, where my family was playing on the beach opposite the swim start. I tested out the water and it initially felt pretty frigid. It stung my face and was tough to get acclimated, but after a few minutes it got better. I checked in my bike, had a pasta dinner with my in-laws, then headed to the IronKids race. My 5-year old son “competed” in the 200 meter event last year, but it clearly wasn’t very memorable as he declined the invitation this year. He’s a “one and done.” My 2-year old daughter on the other hand was all in. She was very excited to be a part of it, and was beaming as she jogged in with my wife. I met up with Spencer Woolston who was waiting for his kids to come by in the mile run. He mentioned he was seeing improvements in his biking and running compared to last year, which is a scary thought considering he placed 10th overall last year including pros. 

I turned in for the night, watching a little NBA playoff basketball before hitting the sack around 9. I was drifting away when I heard a neighbor's dog barking up a storm. I pictured headlines declaring “IRONMAN COMPETITOR KILLS DOG” but decided the better choice was to simply grab the ear plugs I had brought in case of such an event. It wasn't the best night's sleep of my life, but I got a few hours in before up for good at 4:00.

I made the short drive to T2 and hopped on one of the shuttles. I had planned on rocking out to some music, but the guy sitting next to me from Rio de Janeiro was really funny and cool so we just talked for the duration of the ~30 min drive to Sand Hollow. We got body marked and wished each other a great day. I did the usual pre-race stuff, then met up with my wife. 

The combination of a chilly morning and some nerves caused me to shiver a bit, even in my wetsuit. Talking with Lindsay and a few other competitors calmed me down a lot and I started to get into a good mental zone picturing myself attacking the cold water one buoy at a time. We watched the pros start (around 7:00) and in my mind I still had “tons of time” before my 7:18 wave start. I had previously heard that there wouldn’t be much time at all to warm up in the water, so I had it in my head that I’d be entering the water very close to 7:18. What I didn’t realize was that the starting point for the swim was actually a good 100+ meters from the water’s entrance, so in reality you entered the water several minutes before. Unbeknownst to me, while I was chatting away, getting my Garmin satellites up and running, and boppin my head to the blaring music, my wave was making its way towards the start. I caught the announcer say mens’ 30-34 A-J (right before me), so assumed my wave would be called next to enter the water. What was really being announced was that they were out there about to start! I asked a guy lined up at the edge of the water what age group he was in, and he said M35-39, which was 2 or 3 waves after mine. He yelled, “you gotta get in the water!” 

what was I smoking? follow the yellow caps!

To my horror I looked out and saw yellow swim caps (my wave) bobbing in the water out at the starting point. I couldn’t believe I had made such a stupid mistake. I frantically pushed my way through some people and swam out towards the start. With all that adrenaline, the water didn’t feel cold at all. Shortly after, the announcer called out “1 minute men’s 30-34 K-Z,” and I knew I wouldn’t make it in time. I kept thinking “how did I let this happen??” The gun went off and I started my watch, still a good 90 seconds or so behind. The waves started every 3 minutes, and I figure I was right in between mine and the next one. No man’s land. A minute or two over the course of a half Ironman is nothing, but there’s something more traumatic about being late to the party. Lesson learned… I can promise you I will never make that mistake again! 

I was concerned that the frantic start to my race would be a double whammy and affect the rest of my swim, but it really didn’t. I was pissed at myself, and swam hard. I wished I had some feet to draft behind, but eventually I was able to reel in a lot of yellow caps. I haven't taken a hard look at the results, but it looks like I was right around the average time of all competitors despite the miscue, somewhere around 40 min.

Entering T1 I was determined to make up further time, and despite cold hands making it difficult to clip my helmet on it was pretty smooth. I pushed hard on the bike from the get go, still beating myself up over my silly mistake. The bike course has a lot of climbing, but I was feeling strong. About 20 miles into the bike I thought of a conversation I’d had pre-race with a friend who ran the Boston Marathon last month. He mentioned that he was a little disappointed with his race, but then the bombings provided so much perspective about what’s important and what is not. I realized that beating myself up over a mental lapse that cost me 1-2 minutes was totally and completely not worth it. I thought about how those two brothers came to America and placed bombs at an event similar to the one I was competing in. It made me angry. I thought about how their actions caused people to have their legs blown off, and how an 8-year old boy and two other people lost their lives. An 8-year old boy. I got a bit emotional thinking about that, and what if that had been my son, standing there cheering on his mom or his dad. Needless to say I was driven over the next several miles and pushed extremely hard. I climbed up the rolling Red Hills Parkway, which would also serve as the run course, and flew down the backside of it onto Snow Canyon Parkway. My in-laws live just off this street, and I knew my father-in-law would be watching nearby. I spotted him, yelled out and waved as I whizzed by. About 20 seconds later, at mile 37 on the course (of 56) I heard a loud POP! as though a gun had gone off. WTF? I came to a stop, clipped out, and rested my bike against a speed limit sign on the side of the road. I checked my front tire and sure enough it was completely flat, but thankfully the tire was still intact. This was my first flat ever in a race, and I turned away from the action in order to avoid getting too flustered by the sight of people whizzing by. 

 

A spectator came running over, saying he heard the pop, and asking if he could help. As I worked on the tire I told him I had to do it myself, but it would be great if he could stand by. Moral support is fair game, right? While I was frustrated by the flat, I was happy with how quickly I was able to change it. The guy commented “you get the award for the fastest tire change” and was kind enough to throw away my trash. Whoever you are, I appreciated the support. From my watch I know the flat cost me 6-7 min. While I’m still not sure what caused it… probably a pinch, it could have been a lot worse. I'm guessing I lost another 2 min. or so from riding a little more conservatively the rest of the way. I didn’t have another tube or CO2 cartridge, and I just wanted to get back to T2. A second flat might have caused a Normann Stadler re-enactment (see seconds 10-42 in above video), which was undesirable. I made the long, difficult climb through Snow Canyon, then flew down highway 18, praying I wouldn’t flat again and suffer a gruesome crash with a side of road rash. Today I realized the tire is shot, but thankfully it held up the rest of the race. I came in at 3:02 including the flat, which I believe was still around 35-40% or so. After a quick T2 I headed out on the run. I was happy to have handled the adversity thus far, and set out to just finish it out the best I could. 

I played the heart rate game through the first half of the run. I know from past 70.3s that if my heart rate is in the 160’s early on I’m vulnerable to crash in the later stages. Even though it felt relatively “easy” in the beginning, I had to pull on the reins to keep my heart rate in the 150’s, letting the pace fall where it may. I always tell myself that the goal is to be running miles 8-13. The first four miles of the run were varying degrees of uphill, so it was a challenge to keep the heart rate in check, but eventually the climbs turned into pounding downhills. Being a bit conservative in the early miles paid off, and I was able to run with solid form the whole way, although not quite as fast as I had hoped. 

Unlike last year, thankfully the wind was never a factor, although it did get pretty hot on the run. It was by far the hilliest half marathon (road race or triathlon) I’ve done. I closed it out in 2:05 for a total time of 5:53. Although disappointed to have squandered 8-10 min or so, that’s peanuts compared to the other ~345 total minutes of racing. All in all I gave it my best and it was a great day. Congrats to everyone who conquered that difficult course!

Side note: Yesterday my wife and I had the chance to meet Slater Fletcher and his wife Monique. Slater is nursing a running injury but did the swim and bike in 29 min and 2:22. Spencer Woolston went 34 min, 2:20, and 1:29 on his way to the age group victory. It definitely would have been an interesting race between those two, who are both stellar people as well as athletes. If they’re both 100% it will be fun to see how Ironman Coeur d’Alene plays out next month. 

Related Posts:

Ironman St. George 70.3 Race Report 2014: Seeking Revenge

Ironman St. George 70.3 Race Report 2016: That Was a Liiiieee, Steven

one of the best decisions I've ever made