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...........