The Day I Became an IRONMAN: The Bike

And just like that, I was at the bike portion of the race.  2 years ago, this section of the race was the most frightening, the most daunting and the most nerve-wracking part of the race for me.  2 years ago a 45-mile ride put me out for a week. 2 years ago I looked at the reality of riding 112 miles in the middle of a triathlon and cried.  I didn't know how I was going to do that.

But.....there I was...clipped in and aggressively pedaling up through the spectator-lined exit shoot, down the clunky ramp softening the blow from the sidewalk of Tempe Beach Park to the asphalt of Rio Salado.  There I was smiling like a fool because I was confident and cool.  I knew EXACTLY how I was going to conquer the miles in front of me.  I felt no fear, no worry, no anxiety.  I felt nothing but joy because somewhere between crying about what seemed impossible and tackling a 120-mile bike ride I became a cyclist!  I feel at home on Lady Dash.  We're friends.  She gets me and I get her.  We work well together and as I headed away from my family and friends and out onto the Beeline I just couldn't remove my smile.  I got this.

The biggest part of the bike ride for me was being completely conscious and competent when it came to my nutrition.  This is the place where countless athletes have really hurt their races because of misjudging nutritional needs.  IRONMAN is like a big chess game.  You gotta play all the pieces right.   You have to think of your nutrition like an IV line.  It's not a big burst or an intermittent drip.  It's a steady consistent stream.  Food, water, electrolytes, water, food, water, electrolytes, water. Biggest tip, "If you are hungry you are already behind." Every 20 minutes my watch would jingle telling me it was time to fuel.

My nutrition strategy was simple. Power Bars, Tailwind liquid nutrition, and white potatoes with salt.  At least 1 electrolyte salt stick every hour and a minimum 16-24 oz of water every hour.  As I pulled away from Tempe Beach I let my excitement settle and my Heart Rate get out of the "energy drink" zone then quickly got on my nutrition schedule.    

My coach had given me a strategy based upon my Heart Rate and so I worked hard to follow her plan.  The Problem?  I just felt so great.  My race wheels made Lady Dash lighter and faster which easily translated to more speed for less work.  Here's another tip:  Train heavy, race light.  I trained on old wheels that have seen much better days.  They were heavy and had a smaller cassette (translation: my legs had to work hard while training).  I intentionally did that because once my race wheels were on I became literally unstoppable. I knew I had to get control of my HR so I had to make myself slow down.  It was hard, but I know it is what made me great on the bike.

Numerous athletes complained about the wind on the Beeline.  I never felt it.  I powered up the Beeline passing cyclist after cyclist and cruised home on the first lap feeling like a powerhouse.  Oh Bethany.......You have got this!  I came around the turnaround and passed the RACELAB tent with all of my family giving them a huge smile and a big number 1.  "That's One!" I shouted. Time to kick it up a notch.

I was feeling so good and as I powered back out on the course I re talked myself through all of my nutrition plans and did a little self-evaluation to feel where I was.  I had already stopped 2 times to use the bathroom (didn't want to pee all over myself for a few extra minutes) and realized that I was slightly overhydrated and running the risk of diluting my system too much.  So I backed off a little on the water, added a couple extra salt sticks, ate some potatoes and drank some Tailwind then settled in for the long upwards stretch on the Beeline.  Lap 2 found a lot of cyclists slowing and I literally leapfrogged my way up the course.  I cannot tell you how many fancy bikes I passed and could only stop and silently thank my coach for teaching me that you can have all the fancy gear in the world, but if you don't train hard it won't matter.  My training truly paid off as I put cyclist after cyclist behind me on the hill.

I came back to Tempe Beach Park and flashed my Number 2 and a big ole smile as I flew past my family and friends.  Their cheers were like an additional injection of jet fuel and I headed out on lap 3 with renewed energy.  I SO GOT THIS!  You and me Lady Dash.....let's finish it!

About a third of the way into the third loop I started feeling some minor stomach cramps.  Uh oh!  Okay, slow down and evaluate.  Where are you  on nutrition?  I'm good.  Where are you on water? Good there too.  What about salt sticks? Well....I took one an hour ago, maybe I need more.  It was the right answer.  Another tip:  Many times when you experience cramps in any part of your body during a race, it's a sign of electrolyte depletion and not a food problem.  Check.  2 Salt sticks went in and within 20 minutes the cramps were gone and I was once again flying up past cyclist after cyclist.  I made the turn at the top and headed home.  I couldn't believe it.....the miles had FLOWN by.  There I was at mile 95 barely working hard and going, "Holy crap!  I am headed back to run now!"

I cranked my gears up, plastered my permanent smile back on and confidently owned the Beeline home.  It was incredible that final 18 miles.  It was empowering and mesmerizing.  I had to remind myself..."Bethany.....you gotta get prepared to run now!"  So I settled in, stopped all chewable nutrition and went to strictly liquid.  10 miles from the Park I ate a GU Gel and mentally started gearing up to run a marathon.

I flew into the park practically squealing with excitement.  Lady Dash and I had owned the course.  I knew we had when I paused my Garmin and saw that we had done it in 5:44.  Had you asked me 2 days before the race I would have told you that my goal was 6:15.  Imagine my surprise when I saw what we had done.  AHHHHHH!!!!!!!  I carefully handed my bike to a volunteer and said "Please take care of her....she did good!"  and ran off to claim my gear bag.

I was on cloud 9 and while my legs were feeling a little like sea legs, they were nothing but strong.  I had run right off the bike a hundred times.  I knew what it felt like and as I pulled into transition all I could think of was, I never in my wildest dreams thought I would feel this good!  I'm ready to run a marathon!!!

I sat down on a chair in transition and a sweet volunteer took my shoes and socks off, adorned my feet with fresh socks and my purple Altra Shoes.  I clipped on my number, threw on my hat, grabbed my bottle and raced out of transition in under 2:15. I  headed to the arch that read "RUN START," looked at a volunteer, flashed him my ridiculous smile and said assuredly, "It's a GOOD day!"...........

The Day I Became an IRONMAN: The Swim

The morning of the race was perfect.  I really could not have asked for it to go any better.  In all of my reading, prepping, conversations and plans I had a few AMAZING tips that helped me embrace race morning with a huge smile on my face, very little anxiety and full on excited readiness.

1. The night before the race eat your final meal early.  Don't overeat and don't just slam down a bunch of bloating carbs. CHECK: Chicken, sweet potatoes, sauteed veggies and a bunch of water all down by 5:30.

2.  Be sure your remaining items are packed and ready to go the night before.  Layout everything you are going to wear as well.  CHECK: TriTats, Tri kit, heart rate monitor, warm clothes, flip flops.

3.  You might sleep a little, but the night before is NOT when you sleep.  That should have been done the week prior.  CHECK:  Went to bed at 7:30, tossed and turned from about midnight until I woke up at 3AM.  It's okay.  I am rested.

4.  While you are eating your breakfast, do something that brings you joy and gives you peace.  For some its prayer, for others its reading, for me its prayer and then comedy.  FRIENDS to the rescue.


So on the morning of race day I woke up bright and chipper at 3AM.  I had to put on all of my TRI Tattoos before I left which had me a little nervous.  Once I got them going it was a really simple process and went really fast.  I LOVED the tri tats.  They felt really official and I was given 2 M dot Tattoos that I put on as well.

I was ready to go.  I sat down with Netflix and watched FRIENDS while eating 2 Honey Stinger waffles with PB and a whole banana.  24 ounces of water washed it down as well as a couple salt sticks (electrolyte tabs).  Dawn came to get me right at 4:20 and I was ready to go.  I am so thankful for her because in all of the early morning schedule I had failed to be sure my watch was on my wrist!  Thankfully we remembered before we were too far away and were able to turn back for it.

We got to Tempe Beach Park right as transition was opening up.  My pre race plan was to 1. Check my bike, pack my bike with remaining food, be sure my bottles were filled and pump up the tires. 2. From there I needed to head over to the transition area and check both my swim to bike gear bag and my bike to run bag.  All good. I also ran into one of my favorite IRONMAN friends, Mary Knott and 3. Meet my Racelab team at a designated meeting area to get suited up, encouraged and calmed down for the start.

I was so ready, and I was so at peace.  When I got to the Racelab group my smile was tangible.  Dawn was there and helped me get my wetsuit on as well as a Sharpie M dot on my head and a Racelab man on my calf.

Then we had this incredible huddle where Bettina the head coach of Racelab gave us a motivational speech encouraging and calming us.  It was perfect........and brought some happy tears.  It was time.

With my swim cap and goggles in tow I headed over to the line up of racers.  I had to make my way up to the 1:10 to 1:20 marker which was a little stressful.

So many racers all packed into a small space.  I made it and then desperately looked for my husband.  I just needed to see him before I started.  There he was, with my girlfriend Rebekah.....and Dawn!  Okay........hugs..............peace...........I got this.

The canon blasted and the rolling start began.  I got to the stairs, hit the Start button on my watch and leaped into the cool waters with nothing but excitement......I MADE IT!

The water was cold.  Not freezing, but in my sleeveless wetsuit it was chilly at a mere 65 degrees. I hardly felt it.  I calmly settled into my stroke....the one I had done a million times before and smiled.  I Got this.

I battled a few people but I settled into my space and swam pretty smoothly the entire time.  It was so wonderful.  I LOVE swimming.  It was so cool swimming under the bridges and looking up to see the hundreds of spectators looking down in awe.

It was empowering and beautiful.  I had a hard time following the course on the way out because the buoys were very challenging to sight with the sun in our eyes.  I am so thankful for the kayaks that helped keep us on course.  When we made it to the half way turn I think I squealed with glee in the water.  I stretched my strokes out, made the turns and headed back towards home.  I remember saying to myself, "Bethany, you are half way done with your IRONMAN swim!!!!"  I was having so much fun.

On the way back 2 times I got caught between two big men.  I punched one and kicked the other but they still refused to move so I gave a little bit of time back to the clock while I slowed, let them pass and found my space again.  Women are so different.  If we bump into each other we keep our pace just move away from each other, but man some guys just bulldoze through the crowd.  It's okay, I passed both of them and kept moving towards home.

As I rounded the final buoy my heart was literally bursting with joy.  I had had such a great swim and while I was anxious to get on the bike I could have easily gone another round.

I reached the stairs, grabbed a strong volunteers hand, ran up to the top, past the wetsuit strippers, paused my Garmin and saw that my swim time was 1:20.  YES!  I had nailed my goal!  I flew up to transition and heard the Racelab team cheering my name.  My smile was so big it hurt.  Dawn was in transition ready to help me gear up for the bike and as I ran up around the tent to grab my bag I heard her voice,  "Bethany.....you KILLED it!"  Yeah I did!

I grabbed my gear bag and ran to Dawn.  She was AMAZING! (Note to any IRONMAN wanna be.......get yourself a friend/coach/teammate to volunteer in transition).  She stripped my wetsuit with ease, got my socks, bike shoes, helmet, nutrition heavy jersey and arm warmers on in record time.  Before I knew it I was headed out of the tent (she gathered up all my gear.....THANKS DAWN) and I headed towards my bike.

IRONMAN races are incredible because they are full service.  Volunteers are everywhere to help and it is AMAZING.  I exited the tent and ran towards the rack with my Lady Dash.  As I approached, a volunteer yelled, "1610 is coming!" and by the time I made it to the rack, Lady Dash was waiting for me.  I grabbed her and ran out of transition to the Mounting area.  I was ready.

I smiled, took a big deep breath, clipped my right foot in, pushed off and headed out to the bike course...........

The Day I Became an IRONMAN: The Lead Up

Yep.....I'm just getting started and contrary to what many people do, my race report is going to come in many, many parts.  I've gotta keep all the feels going for a really long time.  So, gear up, hang in there and I promise I will get you to the finish line of that amazing day.

The Expo for an IRONMAN is such a different experience than an Expo for a marathon.  First off, it lasts for nearly a week and is chalk full of every kind of vendor for all 3 sports.  It is amazing and honestly........a little overwhelming.  We decided to tackle the least busy day for check in together as a family and I am so glad it all worked out so well.  The check in process is long and involved and requires several waivers, a timing chip, a swim cap, a page of stickers, 5 gear bags and a bunch of swag.  I was so excited that my smile literally couldn't come off my face.  Everyone noticed it.  How could I not?  I was checking in for IRONMAN.

Bob and the girls made signs (that sign on the ground?  I saw it on the run :)

The next day we went back down to the Expo to be sure the girls were checked in and ready for their IRONKIDS run.  They were so excited.  We also stopped by the Ventum booth and let the whole family meet Meredith Kessler (who won BTW).  It was a great morning.

Later that evening Dawn came over and helped me pack up all of my gear bags and walk me through a checklist of things that I might need!  What a godsend.  Her help took all of the anxiety away and I was able to just enjoy the anticipation of the coming race.  While we were working my sweet friends Bridgit and Bev and a bunch of kiddos (Thanks Katie White for sending Kennedy!) came over and decorated my front yard with confetti, signs and toilet paper!  They completely surprised me and it was perfect!

The day before the race came before I knew it and with Grandma Jill and Grandpa Steve in tow we headed down to the Expo for the IRONKIDS Race, Bike Drop off, a practice swim and the final gear bag drops.  I was so excited and so antsy.  

While the kids were doing their run, I had to do all of my final stuff.  I decided to jump in the water for a practice swim.  The water was going to be chilly and I decided to wear my sleeveless wetsuit.  The cold water can take your breath away so I wanted to be prepared for what race morning would be like.  The water was so refreshing and I finished a smooth 1000 yards feeling fired up and ready to race.

The girls had a blast doing their fun run.  Lily ran the full mile run and Evie took on the 1/2 mile.  

They did their stretches before hand and both had smiles on their faces as they raced across the finish line.  Lily was especially happy because the medal for race was an actual medal and not a plastic one.  

Little Miss Evie was extra excited.  This was her first race and she was nervous about being able to finish it.  She ran the whole time and finished feeling so very proud.  

Bob and I sent the girls home with Gma and Gpa and hung at the expo a bit longer.    It was great to take it all in and catch up with some awesome friends and fellow athletes.

I finished my morning connecting with the Racelab crew and getting some final instructions and encouragement for the day ahead.  Bob took advantage of his "spectator" status and indulged in White Chocolate covered cheesecake.  He loved it.

When we were done with all of the meetings, drop offs and check ins, I was ready to get home and get off my feet.  The lead up was fun, but I was ready to race!

I'd Like to Thank Some People

It's Thanksgiving and I cannot think of a better day to begin dialoguing about my IRONMAN victory.  I am still buried in a host of emotions and processing is taking a while, but I just downloaded all of my finisher pics and I must say......It was a GOOD day.  I have so many people that I need to thank and so today I want to just stop and start there.  I am sure there are many more who I should be thanking, but for now this will have to be it:

My Jesus:  Thank you for the blessing of this year.  It was incredible.  Thank you for a strong body and an even stronger mind.  Lord you are good and your mercies endure forever.  Thank you for going before, standing beside and following after me.

Bob:  Honey, thank you doesn't even touch all that I want to say to you.  Your unwavering support over this year has been nothing short of Divine.  You gave me the wings and because of your willingness to let me go and pursue this dream I literally soared across the finish.  I could not have done this without you.  My victory is as much yours as it is mine.  Thank you for choosing me.

Dawn: You will get your own blog, but for now, thank you.  Thank you for seeing potential in me, thank you for driving and leading me towards greatness.  Thank you for being a woman of passion, drive and deep commitment.  Thank you for believing in me.

Bev Crupi:  You are one of the kindest, most generous, most awe inspiring women Bev.  Thank you for letting go of your bike and for letting Lady Dash find a new friend in me.  Thank you for everything that you gave to watch me succeed.  Thank you for allowing me to borrow your race wheels, your helmet, your knowlegde and your gumption.  You helped make me possible and I am eternally grateful for you.

AZ TRI Club: Rosario, David, Randy, Cynthia, Katie, Bob, Joel, Mike Finney, you are all incredible athletes and incredible people.  Thank you for training with me, encouraging me, driving me towards excellence and for challenging me.  The friendship and support from this club will always hold a special place in my heart.

Bridgit Egosque: No, I didn't forget you.  Thank you for being my training partner and friend.  You are an incredible athlete and I am grateful that I have been able to work along side you this year.  I am also grateful to have another woman in my life who is driven towards big goals even with small children in tow.  I surround myself with strong women.  You have helped make me great and I cannot wait to return the favor next year.

Katie White:  I am so proud of you.  I remember when I met you and the idea of an IRONMAN was impossible.  Whether I had anything to do with it or not, THANK YOU for believing in me and for believing in yourself.  I am proud to call you friend and I am thankful for the year we have spent training, racing and doing life together.

Carolyn Brumfiel: Carolyn, there is no way I could forget you.  Thank you for being my friend and for being the first person to say, "Hey, wanna do a triathlon with me?"  I will always remember the Tri for the Cure as my first ever triathlon and I am so glad that we got to do it together.  You knew I would go all the way to IRONMAN, you believed in me for a lot of years.  Thank you for that.  Thank you for your friendship.  Thank you for being someone I will always consider one of my biggest fans.

Bettina Warnholtz:  Thank you for letting me be a part of the Racelab team.  Your leadership and connection with your coached athletes is beyond compare and I am very blessed to be considered a Racelabber.  I believe in Racelab and everything that you stand for.  Thank you for your expertise, your encouragement and for being a HUGE part of my massive success at IRONMAN.  Racelab does get you there faster and I am forever a believer in Racelab!

Anna Sanders: ANNA!  Thank you for helping me understand how my engine works.  Spending time with you testing my VO2 helped me tremendously.  Your expertise and positivity made a huge difference and truly gave me the tools I needed to become a great athlete.  Thank you.

Nathan Lyons: Thank you for graciously giving me your Profile Design bottle.  It seems like something so small, but it was really big to me.

Larry DeMik:  Thank you for being excellent at what you do.....bikes.  Thank you for teaching me a lot about cycling.  Your expertise in bike fitting is what gave me to tools to fall in love with my bike.  I love riding my bike now and I owe much of it to you.  Thank you for being kind, fair, and honest.  You have a lifelong customer.

Dan Beaver:  Thank you for your expertise in all things running.  I am so grateful for you and your staff at Cadence.  I have always been someone who purchases my shoes online.  You have forever changed the way I shop for running stuff.  You are the best.  Bar None.

Mary Knott:  Thank you for being a woman I can look up to. Thank you for being real, honest, driven and kind.  You truly are a celebrity in my book and I am forever grateful that you were a part of my first IRONMAN.  I am a triathlete at heart and I can honestly say, I wanna be like you when I grow up.

Cassie Mehan:  Thank you for being an IRONMAN.  Watching you finish your race in 2013 solidified my own desire to be an IRONMAN.  You set the bar and I am grateful for it.

Jeff and Jen Nichols:  Thank you for supporting me in my first ever IRONMAN 70.3 race.  Thank you for being willing to share expertise, your home, your time and your friendship with me.  I have come a long way from that day in 2015 and I am thankful for your role in my growth as a triathlete.

Brittney Lee:  Thank you for your willingness to watch my girls for many afternoons at the pool.  Because of you I was able to sleep.  It mattered and I am so humbled and blessed at your selfless support.

Rebekah Matthews:  Thank you for being there on Sunday.  You were there from dawn until the finish.  That was a lot and I am humbled at your support.  Thank you for choosing to be my friend even though my priorities lied elsewhere.  You decided my friendship was worth it even though I was hardly around.  You have forever left a mark on my life and I look forward to many more years of friendship with you.

Kim Kocak: Same here.  Thank you for choosing to be my friend even when you knew I was going to be focused elsewhere.  You too thought I was worth it and hung with me through this year.  Thank you.  I am so grateful for your friendship and how you loved on my family this year.  Thank you for being the hands and feet of Jesus and for being there at mile 9 on the marathon.  Seeing your faces made me so happy.

Sarah Gallegos:  Thank you for getting me.  For understanding and knowing what it is like to have a goal and be pursuing it full on.  Thank you for showing me that watches are cool :) and that it is ABSOLUTELY possible to run a sub 4 hour marathon.  Thank you for the countless times I came to visit and spent all of my extra time training.  Thank you for being my friend through it all.  You believed in me.  Thank you for being with me and encouraging me when my race in Boulder cancelled.  Thank you for being one of the best friends a girl could have.

Grace Jessup:  Thank you for believing in me.  Thank you for supporting me and encouraging me and for knowing without doubt that I was going to do an IRONMAN.  I miss you, but am so grateful that you and I are forever connected through the heart.  Thank you for being part of this journey.  You mattered.

Bethany and Shannon Trafton:  Thank you for being there on course!  I am humbled and overwhelmed that you guys would come and support me.  Such a blessing.  You two are some of the most incredible people.  You get it and I am grateful to know you and be a part of your life.

Cherie Costello:  Oh Cherie, where do I start.  You knew me before I had any idea I was an endurance athlete.  Through the 60 mile walk you showed me what it was like to go far and do big things.  Thank you for your friendship, thank you for your support.  Thank you for being on the other end of the phone in September when I simply didn't know how I was going to do this big thing called IRONMAN.  Thank you for always believing in me.  You are an incredible woman Cherie and one I aspire to be like.  Thank you for living boldly, confidently and with strength.  I look up to you.  Thank you.

Jill and Steve:  Thank you for loving me and for supporting me this past year.  Thank you for loving on my girls and for giving them the greatest thing I could not......time.  I was able to become an IRONMAN because my family stood fully behind me.  You were part of this and I am forever grateful to you.  Thank you for raising a man who truly understands the value of sacrifice and who so willingly gave himself up for me this year.  You have blessed me more than you will ever know.  Thank you.

Lynn and Bob:  How do I start?  Your unwavering support and positive energy is something that literally fueled me in the final months of training.  Thank you for understanding my drive and for moving heaven and earth to make my training possible.  Thank you Lynn, for understanding my need to train in Michigan and for making me a priority during your daughter's wedding weekend.  You went above and beyond and I am grateful to you.  Thank you for loving on my girls and for showering them with time when you were here.  You are such a blessing to me and your unwavering kindness and support is something I could not have done this without.  Thank you.

Mom and Dad:  I know that you don't completely understand this whole triathlon thing, but I know you get me.  You have always been my biggest fans no matter what the goal in life was.  Thank you for raising me strong, for teaching me about work ethic and for helping me understand the incredible value of being coachable.  I love you.

I believe that big things in life "take a village." and I am thankful today for the people I consider in mine.  You all have made me great!