http://www.forzafit.net/race-reports daily 0.75 2025-11-03 http://www.forzafit.net/race-reports/2025/11/3/ironman-703-world-championship-marbella-spain-2025 monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/34be9770-6347-471b-b79e-d8ad18372772/46_3rd-3408730-CERT-9667_77371-80074816.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Marbella bike… ….course is breathtaking and brutal. It’s a true World Championship ride: a course that rewards patience, precision, and pure power. Rolling climbs through white-washed villages, fast descents overlooking the sea, and long stretches that dare you to push too early. It’s where the race’s true character emerges. It is a stunning but punishing route that climbs from sea level up through the villages of Ojén, Monda, and Coín before looping back toward Puerto Banús. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1762533597769-5ZL21E44VV1PSNX893ZR/IMG_6255.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763122577438-WVPZ1SPXRWN13RH06R93/IMG_6944.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763121529698-XZ9KDYO5IX1T2HATTZOH/IMG_6801.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1762533596823-ZPLTVXBAGN2DPGHNROUH/IMG_6293.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763121683728-2NJZMJV5IRR5U5PCLMPT/IMG_6373.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763127230728-4168LAFPXUB8EKYCCIC0/IMG_6964.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763121919186-CB45S52XSRHFZ0734T05/IMG_6814.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763121745888-0JUFWEXD4YP3KWX76ZT5/IMG_6388.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763122077286-7BMQ29BLC17RNLNOSQPL/IMG_6854.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763126805570-L2QY2FOM3XY4QVGR82B6/IMG_6693.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1763127032889-V5P79W9KJM1PZ4D21KD2/IMG_6724.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3e057b97-5459-4bae-a19d-2e4ff28668bf/327_3rd-3408730-DIGITAL_HIGHRES-9667_7715-80075097.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - The Mediterranean … greeted us with relatively calm, clear water at the start, I could see the sand and fish beneath me, and for a moment, it felt peaceful and familiar. The first stretch was smooth, the waves gentle, rhythm easy to find. But once we reached the deeper open water, it turned choppy and unpredictable, the kind of challenge that reminds you this is the World Championship. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/454d4fe2-f5fd-4c73-b84e-69091f684ea6/341_3rd-3408730-DIGITAL_HIGHRES-9667_23177-80075111.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - I started…. …..the swim with Norma and, without even realizing it, we swam almost the entire course side by side. When we both came out of the water together into transition, I couldn’t help but smile, no plan, no pacing strategy, just perfect synchronicity. It was a tough but beautiful swim, wild, honest, and alive, just like the Mediterranean itself. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e315a7d1-96d9-47e2-a9db-afb3dba05962/398_3rd-3408730-DIGITAL_HIGHRES-9667_110582-80075168.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Because this race …this World Championship wasn’t about speed. It was about freedom. About letting go of what hurt and holding on to what matters: movement, friendship, gratitude, and joy. When I crossed that finish line, I didn’t feel broken or brave. I just felt whole again. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/6c9b8ca7-78e1-430a-ac4d-09c2f3ad5218/IMG_6290.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - We Swam… ….in the beautiful clear Mediterranean Sea in Porto Banus beach. Water felt cold, but nothing unbearable. By Friday, everything felt real: athlete check-in, bike racking, and that quiet moment on the beach when you realize, you’ve already won simply by making it here. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/24bdd94d-47c3-47fd-8fe7-821a872b507f/408_3rd-3408730-DIGITAL_HIGHRES-9667_123275-80075178.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - By mile 40, I realized I was riding a bit too conservatively and that my time would be slower than usual, but I also knew I’d easily make the cutoff. So I kept doing exactly what I came here to do: enjoy the ride, stay safe, and take in the beauty of this incredible course. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/42a56abf-4947-4bff-bbf3-fd10ddf60cc1/IMG_6233.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - After a season of setbacks, healing, and grit, April and I arrived in Marbella, Spain not chasing perfection — but peace. This wasn’t just another race. It was the culmination of a year that tested every part of me: the back that wouldn’t stop aching, the foot that kept threatening to give up, and the heart that refused to stop believing. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1d3558d6-d6df-41e2-8b35-a01c07eddb00/IMG_6201.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - The Journey… April and I landed in Madrid on Wednesday, jet-lagged but buzzing with energy, and made the drive south to Marbella, winding through the Andalusian hills, laughing, singing, dreaming about race day. We stayed at the Hard Rock Hotel, the perfect mix of calm and excitement, music, ocean air, and that unmistakable pre-race electricity in the air. On Thursday we picked up our rental bikes. Yes we chose the easiest way to race with no hassle traveling with our bikes. Then… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/65daf32c-fc2a-47e7-a676-9218d8118404/IMG_6174.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Race Morning… A cool 69°F sunrise, clear skies, and gentle rolling seas …the kind of day every athlete hopes for. The water temperature was a wetsuit-legal 63°F, with the sun glinting off the calm Mediterranean. My nerves were steady; I felt grounded and ready. Just before the start, April, Norma, and I shared a quiet nod. ….three women who had each fought through pain, fear, and doubt to stand here once again, ready to race the World Championship together. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/f21d2c60-ed9d-4791-8455-c5c10c0b9a9b/444_3rd-3408730-DIGITAL_HIGHRES-9667_156545-80075214.png ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - The views … …. were stunning, waves crashing beside us, palm trees lining the promenade, and the elegant Puerto Banús port glowing in the afternoon sun. By the final miles, I wasn’t chasing time anymore. I was celebrating life, the journey, and the privilege of being here, proof that you can rebuild again and again and still find joy in the fight. Somewhere around mile 12, I even took my braids out, I was so ready for a shower. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/b5592f0d-a16c-477d-877e-ea57713b0d31/368_3rd-3408730-DIGITAL_HIGHRES-9667_77369-80075138.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - I stopped at… … all four aid stations to stretch, even though I had my own nutrition. I chatted with volunteers, smiled at other athletes, and soaked in the atmosphere. I even grabbed one of the nice bottles they were handing out, couldn’t resist! The road to Ojén was stunning, steep, hilly, and windy, but the gusts on the descents made it unpredictable and at times, honestly scary. A few times the wind grabbed the bike, and I had to back off and hold steady. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/098de245-de42-4238-9424-9e152fb55bc2/IMG_0916.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - One of my … … favorite moments came when Christine ran up from behind while I was walking. “Come on, run with me!” she said, and I did. We ran together for about 30 minutes, stopping at aid stations like old times. Eventually, I told her to go ahead. I wanted to finish this race in my own rhythm, relaxed, joyful, fully present. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/38749f02-040c-4a4d-bd57-ee86b42633f4/470_3rd-3408730-DIGITAL_HIGHRES-9667_176464-80075240.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - After conquering … the hills, the bike gave way to the flat, fast, and sun-exposed Marbella promenade, two laps of 10.5 km along the beach, weaving through cheering crowds, golden sand, and ocean breeze. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/cc3c4227-4bd0-4c07-9837-72c29c80c305/IMG_6232.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/2970f6ed-6a5f-4724-a043-4508f12147b5/450_3rd-3408730-DIGITAL_HIGHRES-9667_169066-80075220.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Some spectators… …shouted, “Come on, don’t walk, keep pushing!” I smiled and said, “Why should I? I’m enjoying the views, and I still have three hours!” My back wasn’t happy, but it’s been my companion for almost three years, sometimes whispering, sometimes screaming, but never stopping me. I was simply grateful to still be out there, doing what I love. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/42d7100d-c896-40ea-9834-603824f509cb/393_3rd-3408730-DIGITAL_HIGHRES-9667_105574-80075163.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - And the finish line? Completely different from my usual. I didn’t sprint or jump. I walked through it. Calm, smiling, and full of gratitude. And yes… This was the slowest 70.3 I’ve ever done. A personal record in patience, presence, and doing the race my way. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/7ac61bad-7752-4a8b-a308-4fdad3bc7d78/454_3rd-3408730-DIGITAL_HIGHRES-9667_169070-80075224.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - The heat hovered in the mid-70s, softened by the sea air, and the bridge crossings broke the rhythm just enough to remind you that this course demands focus until the very end. My left leg felt tight coming off the bike. The foot held, but my back was screaming. Nothing new. I settled into a comfortable rhythm, running strong around 8:45–8:50 min/mile, but I allowed myself to walk often. Not because I had to, but because I wanted to. I wanted to take it all in: the music, the views, the energy of Marbella. I made so many friends on course (athletes, spectators, volunteers) everyone sharing the same joy and exhaustion. I talked, laughed, thanked people, soaking in every moment. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c4f8981e-2e89-4cb5-9424-9b5dfd2a678d/27_3rd-3408730-CERT-9667_38552-80074797.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Marbella, Spain, 2025 - Long, sustained.. …climbs (4–14%), minimal shade, and sweeping descents reward focus and bike handling. The scenery, Andalusian hills, olive groves, and ocean views, offers rare moments of calm between the effort spikes. I rode a rental Scott Foil, holding steady and patient on the climbs, controlled on the descents, fueling on schedule, staying within myself. But the moment the road tilted upward, my back and left side started talking to me, exactly as expected. I knew this would happen. That’s why I came in with a plan: take it easy, stay relaxed, and respect the course. My power hovered around 60% FTP, far from aggressive, but exactly what my body needed. The fit on the rental didn’t help either; the 172 mm crankset felt foreign compared to my usual 155s that protect my hamstrings. Still, I focused on staying calm and grateful. http://www.forzafit.net/race-reports/2025/10/6/ironman-703-north-carolina-october-2025-s8pre monthly 0.5 2025-10-27 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/87d9ddfa-f351-481e-8180-736587ad89d6/9679_057465.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - The headwinds… ….tested me early, but I trusted my numbers, I trusted my nutrition plan, I stayed composed, and I rode strong. My hands and feet were frozen for the whole ride. I peed about 10 times. The bike has always been my weapon. Smooth, windy, powerful, and steady all the way through. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/4b94fdf5-767d-49cd-b58e-35e33c1a535a/tempImagernPDA0.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - Race Morning Race day greeted us with crisp 48°F air and 68°F water — wetsuit legal. The morning chill bit a little as we waited on the dock, watching the sunrise stretch across Wrightsville Beach. I’ve raced here many times, so I knew exactly what was coming — the 3:00 a.m. wake-up, the string of buses shuttling athletes first to T2, then to the swim start, and the chaos of managing gear between two separate transitions. It’s a logistical marathon before the race even begins. But honestly, I don’t mind it. I love that the bike ends near the finish and that all the swim gear magically reappears later. It always feels like the day flows forward — just like this journey. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761495563611-GUBCKW29MALA91PXUFHV/IMG_5878.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761496155548-ZDIT057A70UI4WJ0V4RC/IMG_5897.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761593082652-T2LCNLRDNJ6XNSBNQHGI/9679_021472.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761496238049-1LC77URNUHAY8KXSDO5O/IMG_5917.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761495679101-2XMRNOCHBU08XVO9Y1LV/IMG_5852.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761495802112-ZOITB8AOTYSY3LWM8QIS/IMG_5881.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761496561626-JR5E5OZ9ZHR4N2N3O9FP/IMG_5781.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761496594616-USTO4Q2Z11D4VPT69DOP/IMG_5855.jpeg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761496740030-E3LXKK22SVIGFFWNNRLT/IMG_5841.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761507599883-ZBU6RJE41NE8ZU0SVV0Q/IMG_5887.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761593106866-FD3R4ISPV89N8PKV0TFB/9679_192615.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1761593232321-9RMEZECWDXRD081EYNB7/IMG_5790.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/f57b636b-2d11-42b6-9fda-336edc939243/9679_090339.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - Overall North Carolina 2025 wasn’t about chasing a PR. It was about proving that pain — old and new — doesn’t define me. It shapes me. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/fedd8eee-7780-4629-8e51-35dbf2721bd4/IMG_6378.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - This race also meant a lot… …because I wasn’t showing up alone. My athlete, Stephanie Ortiz, was taking on her first-ever Ironman 70.3 — a milestone that reminded me exactly why I love this sport. Coaching her through the nerves, excitement, and all the “firsts” brought me back to my own beginnings. We shared pre-race jitters, laughs, and even a warm-up swim on Thursday that turned into pure fun — three women chasing the same finish line for very different reasons, but with the same fire. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/5be089ef-ebaa-4a5a-8647-4f8908bf189f/9679_174738.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - The Run ‍♀️ The wild card. Posterior tibialis pain limited my training, but my heart never stopped racing ahead. With recent pain-free runs, I dared to chase a sub-2-hour half marathon. On paper, that meant ~9:05 pace off the bike — but the real goal was to manage pain, stay composed, and never stop moving forward. For the first 9 miles, I walk-ran 30–40 seconds each mile, pacing around 9:00/mi. Then the back pain hit hard after mile 9, and I had to walk more often. Still, I was surprised — even proud — to see sub-9:00. The walk breaks slowed me down, but I knew I was racing the best I could with what I had. It wasn’t perfect, but it was honest — and it was enough. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/543efb68-31b0-4d88-92c3-189ab4480d93/tempImage6puJmy.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - April and I….. … came to Wilmington battered but unbroken — she finished 6th in her AG with a broken collarbone, and my athlete Stephanie Ortiz became an Ironman 70.3 finisher for the very first time. Watching Stephanie cross that line, strong and smiling, reminded me why I love this sport — it’s not just about speed, it’s about heart, courage, and the willingness to start. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/2a654582-88d8-4e19-8082-1f25ede90cd4/9679_006881.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - The Swim ‍♀️ Wrightsville Beach delivered as always. With the tide pushing and sunrise painting the sky, the channel reminded me why I love this race. Despite weeks out of the pool in Japan, the rhythm came back. Calm, prayerful, and steady. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1aef42aa-b08e-43c6-8c49-29ec12c37048/9679_194648.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - The Bike ‍♀️ The bike was my sanctuary. After long days of hiking in Japan and weeks away from my trainer, it felt incredible to fly again on the smooth North Carolina highways. My goal: stay aero, fuel consistently, hold 85% FTP — no more, no less — and roll into T2 ready to run. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/0c990ef4-be10-4139-88da-f956682450b1/9679_090330.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina, October 2025 - And somehow, ,,,,through all the setbacks…. I finished 5th in my Age Group and qualified for the IRONMAN 70.3 World Championship 2026 in Nice, France. ✨ http://www.forzafit.net/race-reports/2024/10/14/nc-2024 monthly 0.5 2024-12-16 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e6642948-43e6-4a30-8153-da52dcab8e12/8161_230114.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - In reality, there's a pretty serious hill to tackle, and you feel every single climb. I walked all of them. My watch said it was only 450 feet of elevation, but after two laps, I can confirm it felt more like Everest. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336544083-8QUGXUUNABVQ6HYXDSGZ/IMG_2348.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336544601-QY70P5DYKR6407DZ8QJP/IMG_2349.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336546703-5FKB1R5VUZ4R8OZA13D0/IMG_2350.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336592522-VLGPCAOMHQ0N9QJ9XW5R/IMG_2357.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336602268-EZX2IV353DRC5QG6RAEY/IMG_2358.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336581834-N2JL5HJM5CTIQ7907OJ9/IMG_2355.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336591099-5BVBSGXK2IXE0VLCZUFA/IMG_2356.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336547229-TNQX85GH1X98D64QTJSP/IMG_2351.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336548276-LCZVFSIR60DYLPO6S7QA/IMG_2352.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336548609-SBVBWBQAVPD7ZVQ3GHK6/IMG_2353.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336549942-CSA109IPXDKU4HTRX63P/IMG_2354.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336612494-ZMD0BMM7IHQOUJ85T0N1/IMG_2359.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336617175-4AEMASRBPVY44D6B0AFH/IMG_2360.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336624003-RXRZ8IF281BL00ZI0EHU/IMG_2361.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1734336630862-4XFQD61OG608L97Q9EWH/IMG_2362.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c962b5db-cf2f-449d-b5a5-9ef7d5db7e19/8161_046216.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - I was cruising, feeling great, even daring to think maybe this was my day. And it actually went pretty well considering my health issues.—I maintained 70% FTP, just as planned. I usually sustain 87-95% FTP for a 70.3. I didn’t want to push any harder. My legs were sore from the hike. My nutrition was on point, too! I aimed for a power target of 70% FTP and a nutrition target of 2.5 bottles of INFINIT PREMIUM Fructose Fuel formula, giving me 90 grams of carbs. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d93bac7c-9905-4c31-b00e-970db056b261/8161_158922.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Finally, a huge thank you to everyone who’s been following along, cheering me on, and supporting me throughout this journey. These moments are so much more meaningful when I have such an amazing community of friends and family to share them with. Your encouragement means the world. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d69d3a7b-5ac2-45ed-b497-b54bcef71afe/8161_145877.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Bike This is a challenging, stunning course. The bike leg was a wild mix of speed, smells, and survival tactics. After a slow T1, I mounted my trusty steed, crammed my feet into the pedals, and hit the gas. I was a bit nervous about riding on the left side, but it turned out to be fine. There is a ShutUpLegs hill at the beginning. (The segment is here: https://www.strava.com/segments/22208626). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/7ffc9b00-cc36-44c4-9f09-d4806123957d/8161_211201.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - I realized … ….how much of this journey I’ve been taking for granted. Reflecting on everything that went right during the race helps me appreciate the process and keeps my mindset positive—rather than falling into the usual habit of focusing on what didn’t go as planned. I was afraid I wouldn’t be able to race feeling sick and struggling to breathe properly. But I felt okay and managed to finish strong. My legs were sore from the hike, but with a good dose of smart ShutUpLegs pacing strategies, I made it through. I’m relieved that my recurring hip/hamstring injury did not flare up after the race, as it typically does following intense efforts. I believe taking a more measured approach during the race helped prevent this. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e0611789-c053-4d05-bbce-7e162b3e1729/8161_036727.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - After the big … …hilly section at the beginning, the course is kind of flat with the occasional “reminder” hard hill, and there’s always the legendary Taupo headwind to spice things up. They said we’d have a tailwind on the way back. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/0f1fc2f4-c9df-476e-a289-291f2d4e9b07/8161_036723.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - With just a boost … of adrenaline I stomped my way into transition. Final bike split: 3:10:05, complete with thrills, ShutUpLegs headwinds, and the lingering scent of Taupo’s thermal wonderland. This was a very slow bike leg for me, but I was mentally prepared to be slower. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/70fe650d-619c-41f2-9dd6-f3c01a4eb3a0/8161_171281.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - My mind was… all in, but my legs had other ideas, and it became a constant negotiation with each step. As usual, I walked through every aid station during the 70.3. This time, I took extra time at each station, walking through to squeeze in every drop of fuel. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c2f767e4-fc25-4cc1-9eb6-a4c50ae465e4/IMG_2163.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Swim Lake Taupo is amazing. Even when 100m offshore, you can see the bottom, it’s amazing. So blue, so clear! It is the clearest lake I have ever seen.The swim was pure bliss—well, if you find dodging other swimmers and swallowing a lake refreshing! So if you swallow some water while swimming, don’t worry! You’ll come out fully hydrated and ready to bike! The water is usually 16-18 degrees, so it’s always wetsuit-legal. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/cde9844f-ecc4-42e0-b9de-120e60d728b6/8161_155475.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - The climb out… of Taupo had me feeling on top of the world. “This is my moment!” I thought, cresting the hill with a sense of triumph—only to be hit with a noseful of sulfur. Did I accidentally crop-dust myself? Nope, just Taupo’s signature scent of thermal geysers wafting across the course. Nothing like the rotten-egg aroma to keep you humble. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e8474bf6-b240-4cce-8a9a-3bd9ba0bab0e/tempImagesQaLID.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/17cadb19-ef5d-4905-b13b-961305010842/8161_124800.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - By the time…. I finally saw the finish line, the wind was in full force, but so was my relief. Run time: 2:08:36 (9:45 min/mile). Totally happy with my pacing, considering all the walking I did on the hills, at aid stations, and when I stopped to kiss my hubby. Total race time: 6:11:13. A hard-earned finish, complete with hills that haunt my dreams and Taupo’s finest gusts. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/6f39f08d-5736-48a6-9d52-7847bfb8c3dd/tempImageHsJhog.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - My focus? Enjoying every single moment—letting the race unfold, while leaving energy in the tank for the adventure ahead. After crossing the finish line, I’d kick off a well-deserved vacation across New Zealand’s North and South Islands, and then unwind with my wonderful husband in Fiji. This race was just a part of the journey, not the destination. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/f18114a9-7e2b-4242-afe0-202779051767/8161_019710.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Then nature … …called, and I realized I’d relaxed enough to feel it but was still going too fast to, well, “go.” So, I slowed down just a smidge, handled business, and quickly rejoined the draft, knowing I’d need my legs for the run to transition. I finished in 41:01. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/92417c8c-9896-427a-8d6d-02640faf2c77/8161_163951.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - There’s a solid... … turnout of people cheering you on, just the energy boost you need when you’ve booked a one-way trip to the hurt locker. Each time I saw my husband, I paused to kiss him and express my gratitude for his unwavering support. His presence gave me an incredible surge of energy, lifting me every single time. The IRONMAN website describes the course as "flat," but calling it that is like calling a mountain a "gentle slope." https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c8cb1a24-df09-4c6f-aa7d-03c59f5fd799/8161_171276.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Run The run course was “fun” and scenic — at least as fun as two laps through the pain cave can be. It winds around the lakefront and right through the heart of Taupo, with crowds packed along the way. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/b5fa3d5d-c63a-438e-a997-00b229153da8/tempImagel5kN7R.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Pre Race My husband and I arrived in Auckland the weekend before the race and drove to Rotorua, eager to begin exploring the stunning landscapes of New Zealand. On Wednesday, we tackled one of the country’s most iconic and challenging hikes: the Tongariro Alpine Crossing. It was tough, but absolutely worth every step. Afterward, we made our way to Taupo, where I spent Thursday and Friday preparing for race day and finalizing logistics. Unfortunately, I woke up feeling sick on Thursday, so I rested as much as possible and loaded up on vitamin C. I was also sore from the hike, but it was worth it. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/99910341-12fe-4a64-8bf4-35166756bd30/8161_155468.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - Ha! Classic… …New Zealand weather. Instead, a steady headwind met us on the long, slightly uphill grind into town. If you hadn’t paced right, it was like biking into a hairdryer. The technical descent back into town was fun with some punchy rollers. Near the finish, there’s a steep descent marked with a few minor warnings: loads of exclamation marks and some very vocal volunteers shouting “SLOW DOWN!” So I slowed down and braced myself to dismount. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/300f69b6-a54a-4f6e-aba0-115937cf5c89/8161_165663.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - That said… the breathtaking views across the lake—Mount Ruapehu, Mount Tongariro, and Mount Ngauruhoe—were enough to inspire me to run out of town. As I pushed through, the wind decided to join the party, turning the return leg into a battle of wills. The on-course support was incredible, though, with every shout and cheer helping to keep my feet moving forward. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/fbab3ff7-5e0b-4e33-bf4a-3b25eb9a5a5f/8161_158919.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - I want to extend …a heartfelt thanks to my coach, Tim Crowley. His unwavering support and expert guidance have been pivotal to my success. With his help, I know the best is still ahead of me. I’m thankful for the opportunity to meet friends from all over the world who, like me, qualified and completed the IRONMAN 70.3 World Championship in Taupo. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3861a302-3f37-4bee-97a2-9fe15b5867fe/IMG_2171.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - We started with... a quick wave of athletes splashing in every 5 seconds, creating a small stampede in a crystal-clear lake where, fortunately, you could see the bottom (and your competition) the entire way. Initially, I thought about joining the frothy throng, but why dive into the chaos when I could cruise solo off to the side? I kept my own line, soaking in the beauty (and yes, a bit of water—it tasted practically like bottled!). After a few minutes, though, it became clear I was lagging behind the main pack, and that was okay with me since I was just trying to survive the swim. Breathing wasn’t easy due to my congestion and the cold water.But I managed not to stop at all and swam easy and at a comfortable pace. After a solid 20 minutes, I tried to close the gap, which quickly turned into a full-on cardio adventure. Five minutes felt like an hour as I pushed hard, trying to latch onto their draft. I didn’t catch up, and I thought, This is definitely going to be a longer swim than I’d hoped. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/b3ee134c-2664-403a-92cd-65b26fb3caa7/tempImageCK6Aau.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship New Zealand, Taupo, 2024 Race Report - I’m beyond grateful.. to my incredible adventure husband, Mike. You’ve been my rock through every challenge, always ready to tackle the wildest journeys with me, and somehow making it all fun along the way. You’re the best teammate I could ask for. http://www.forzafit.net/race-reports/2024/10/14/nc-2024-sm952 monthly 0.5 2024-10-21 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/0a6144a2-e3d2-49a7-afed-2c9986be9eea/Facetune_21-10-2024-07-39-44.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Concerned... … that my back pain might not hold up for the entire 13.2 miles, I decided to maintain that pace a bit longer and see how my body responded. I ran until I reached the aid stations, where I walked for 10–20 seconds to grab ice before picking up the pace again. I had my Infinit Tripwire with me, but I needed more water. The Dill Pickle Tripwire fuel shot was exactly what I needed after sipping on a much sweeter formula for the past 2.5 hours. As I started running around Greenfield Lake, I thanked God that the pain had subsided and I only felt heavy stiffness. The shade provided by the old live oak trees draped with beautiful Spanish moss was just what I needed. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8fcb1f3a-948f-4ac6-8c68-e2bb7ecd15ad/75_3rd-3193004-FT_US-8186_103562-54686467.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Emotion overwhelmed me …..as I powered through the final stretch, savoring each second of that unforgettable moment. The rush of coming down the chute was indescribable—pure exhilaration and pride. I finally let myself acknowledge that I had executed the race to perfection, leaving everything out on the course. As I glanced up and saw my name on the board, my eyes shifted to the finish time—I wanted to beat my previous time of 5:00:40! However, I finished the run with an 8:35 pace and a final time of 5:07:50. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/307ee686-884c-4ade-ac8d-aede705a8614/Facetune_21-10-2024-07-39-12.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - It was a Mental… ….game now. I kept reminding myself to ease into the pace, knowing that a conservative start would set me up for a strong finish. 'Let’s get to mile 6 and reassess,' I thought. As I neared the turnaround, I took a moment to appreciate the breathtaking views of the lake. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/901a96a5-f8dc-4c4d-8c92-466d7d3935eb/tempImagevMvZPo.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/cc2a0fde-40ef-4125-a40d-2073e3fe1870/FullSizeRender.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Swim This swim is always fast. It is saltwater, but not in the ocean. It is staged at Wrightsville Beach and features a unique point-to-point layout with a wave start. It takes place in a channel connected to the Atlantic Intracoastal Waterway, where there is always an incoming tide assisting the swimmers. The water temperature was in the high 60s Fahrenheit—perfect for wetsuit use. I entered the water with the first wave and immediately noticed how much warmer it was than the air. It was about 50 degrees outside. And for a change, it didn’t feel like I was thrown into a chaotic washing machine of arms and legs. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1960feff-2eff-4e41-9c97-9d004065934a/74_3rd-3193004-FT_US-8186_083433-54686466.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - The current … ……helped push us along, though the water was a bit choppy. My early morning swim training definitely paid off, though it wasn’t quite enough to beat my previous swim time. The course zigzagged through the channel, and I veered slightly off course a couple of times. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3b7cb648-dfc8-4804-9b1e-4c8091d75d8c/71_3rd-3193004-FT_US-8186_075711-54686463.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - ..totally reckless! About a mile later, I saw the same girl suddenly veer into the right lane, straight into oncoming traffic. She hit a car and went down hard. I was completely shocked. I slowed down, heart racing, but luckily, I spotted the IRONMAN crew nearby and they rushed over to help. I kept riding, but I couldn’t shake the feeling of horror. I wasn't able to get comfortable in aero until mile 6, when I hit the highways. It was freezing, and my hands were so cold and numb that I could barely feel them, making it hard to shift gears. As the riders started to spread out, I began to find my rhythm and felt incredibly smooth. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/de740031-c4ea-4ae0-8b58-b1739f25ec7e/22_3rd-3193004-CERT_US-8186_074432-54686414.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - The vibrant… … atmosphere, the energy of the crowd, and the excitement of the town made this race unforgettable. For anyone hunting a PR, this course is an absolute must. A huge shout-out to my coach, Tim Crowley—this wouldn’t have been possible without his guidance and support. We know that the best is still to come. A big thank you to Infinit Nutrition for helping me fine-tune a new nutrition plan—I felt sharp and strong from start to finish, even in extreme conditions. A massive thank you to my partner in crime, April Critelli, for always putting up with my nonsense! We’re the perfect duo for tackling wild adventures together—and somehow still laughing at the end of it all. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/a6a51320-71b4-4c7e-bd4a-cf71434e2f38/FullSizeRender+2.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - With only 3 athletes... …..released every five seconds, there was no need to fight off flailing arms or dodge kicks to the face. It was almost... peaceful? If only every swim start could be this polite! I settled into a rhythm right from the start and felt good. My main focus was pushing away those nagging thoughts, so I prayed, counted my strokes, and concentrated on finishing each one with proper body rotation. Sighting was a bit tricky, even though the sun was on my right. But watching the sunrise while swimming was incredible. The most congested areas were the three main turns, but they weren’t as bad as I expected. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/5fc8f17f-8fdd-4a1e-b6e6-a4eba3342233/85_3rd-3193004-FT_US-8186_119202-54686477.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Around mile 50.. …. I still felt strong and pushed my effort until we crossed the big bridge back into the town center. As we reached the top of the bridge and started descending, I was excited to get to the run. I entered Wilmington, navigating some smaller streets with crowds cheering along the sides, and saw the dismount line. I decided to ignore the Heat Strain Index and trust how my body felt instead. I was ready to hit the run. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729451882868-HB8J6NSAINV5X91SEDRR/IMG_0952.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729208461655-G3ZNM8ZFSDO0BNF4SWZL/IMG_0923.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729451951124-CFLLIHOYTYF85ZJYKNHX/IMG_0974.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729529819757-288WQLEA4SYBCKDGQ0NX/26_3rd-3193004-CERT_US-8186_083432-54686418.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729207850699-PU4Z20ZXYCH24I4PVGNN/IMG_0938.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729452100823-0ZQEX31BS39BHBV490UJ/IMG_0995.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729451911149-7F07VH2RY48K7AK0IIQI/IMG_0963.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729452174412-E5MIGKREPQEH4DVC9XOG/IMG_0987.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729207847662-MCV7WCQGGONWIB079IPT/IMG_0931.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729452311498-CKDN97OHN824C3718094/IMG_0953.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729452312379-SKP3IR0YZWONA3TE34KK/IMG_0954.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1729452315136-KMD8XQPZNO29G87NHEZ0/IMG_0955.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/5b11f101-e16f-49a2-bc19-e5881921bbe0/55_3rd-3193004-FT_US-8186_055864-54686447.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - But once I spotted the ladders…. …. at the pier, I made a quick exit and ran to transition. Overall, I felt pretty great! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8b2584ea-b7da-4ee6-9aa1-79a80ebb37aa/Facetune_21-10-2024-07-35-52.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Run The first 1–2 miles were tough. I felt an unusual back pain, likely from all the heavy furniture moving I did during Hurricane Milton. Running through the historic downtown of Wilmington was fantastic, with huge crowds cheering. I couldn’t help but notice people at the bars and cafés enjoying lunch—talk about a triple dose of rudeness! (LOL). The cheering spectators motivated me as I headed toward the scenic Greenfield Lake area. The first stretch of the run featured a series of rolling hills, and although I wasn’t feeling my best, I noticed my average pace was around 8:35. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/084698b9-c5d0-4c79-a1b5-1ad004dcb8d8/54_3rd-3193004-FT_US-8186_010382-54686446.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Bike I hopped on my bike and started riding from the beautiful Wrightsville Beach through historic Wilmington. I aimed for a power target of 85% FTP and a nutrition target of 2.5 bottles of INFINIT PREMIUM Fructose Fuel formula (I ramped up my carbs from 66 to 90 grams). The first 5 miles were a bit slow due to the narrow lane and the bridges where we couldn't pass. It was during this stretch that I noticed the solid cold headwind forecasted for the day. There were a few zones on the bike course where we couldn't pass or stay in aero position, like the bridges with metal grids. While I was biking in a straight line, hands firmly on the handlebars, a girl flew past me in aero position… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3eec4927-36b9-4055-9392-a9ec751daba0/113_3rd-3193004-DIGITAL_HIGHRES-8186_066931-54686505.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - The course was... … flat as a pancake, except for a couple of bridges and ramps. Through the first 30 miles, I felt great and had a solid group of competitors to keep pace with. The course led into a rural area, then back down the highway toward Wilmington and T2. The last 16 miles featured a nice tailwind, and my hips and legs felt good. On the back half of the bike course, I was disheartened to see so many cyclists ignoring the drafting rules. Around mile 50, I spotted a sizable pack zooming by, clearly drafting with no intention of breaking up the party. To make matters worse, there didn’t seem to be many race officials around to enforce the rules! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/5deb31f4-fa27-488f-8e0e-8f462503b774/2_3rd-3193004-CERT_US-8186_010377-54686394.JPG ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - I felt amazing … … on the way back and was able to pick up speed, consistently reaching 23-26 mph while maintaining the same heart rate, FTP. Unfortunately, my CORE temperature monitor was way off. It kept giving me high Heat Strain Index (HSI) readings, ranging from 7 to 9. I knew it couldn’t be right because I was cold and actually feeling great. I saw a guy in front of me who decided to unleash the hose mid-ride—he looked like a malfunctioning water sprinkler! It was definitely one of those moments where you just can’t help but laugh while wondering if I should be impressed or concerned! I must've peed at least 5–7 times during the bike leg.Apparently, when it’s cold, my bladder turns into a race-day overachiever! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e5b64b48-cdf1-4f84-a367-61fa1b0d278f/IMG_0913+2.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - In addition to… … my usual structured training, I incorporated heat training with CORE. My heat adaptation score was very high on race day. A score of 100% is the highest level achievable with CORE, earning athletes the title of Heat Champions. The adaptation I gained gave me a boost of confidence for performing in optimal physical conditions. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/02730adc-3f07-4cf0-83e1-ec87940bcfc6/tempImageOp0yyM.jpg ForzaFit Blog Content - IRONMAN 70.3 North Carolina 2024 Race Report - Pre Race April and I arrived Wednesday evening, and everything was going great… until we realized that April booked the Airbnb for 2025. So, while April was focused on driving, I got the glamorous job of hunting down a last-minute place to stay. Let me tell you, between Expedia, Booking.com, Airbnb, and what I now call "Verbs I Didn’t Know Existed," everything was booked solid. Cue the panic! After messaging about 50 hosts, we miraculously found a nice place. Crisis averted! Oh, and just when we thought things were under control, the weather decided to join the party. A cold front rolled in, dropping temps from a cozy 55–75 to a brisk 45–60. Apparently, we booked the wrong year and the wrong season! http://www.forzafit.net/race-reports/2024/2/25/ironman-703-panama-2024-latin-american-championship-race-report monthly 0.5 2024-02-28 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/16a1ba1e-5fcc-447a-81ad-21fe056cf143/7330_016875.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Run: 4th AG The only words I have to describe the feeling of the run course for you are: it was disgustingly hot and filled with amazing support from spectators! The Latin-Americans know for sure how to cheer and make you feel good! I got my race belt on and adjusted my visor. My only 2 goals were to stay on top of my nutrition/hydration and to run by feel starting in a relatively conservative way. My new INFINIT hydration formula was sour and salty. The Dill Pickle TripWire fuel shot was just perfect after drinking a much sweeter formula than a typical hydration product for 2.5 hours. Exiting from transition I saw Alessia, and she screamed that…… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/45a94d84-148c-4e86-a74f-9e310c20143b/7330_019252.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - cup of ice…. …. I could hold and dumped it into my tri suit. I’d try and get at least a cup of water in my mouth and everything else I’d pour on myself. The half mile or so after each water stop I always felt great- that feeling would slowly deteriorate until the next water stop. My second mile was 8:40. I was starting to get a little worried at this point. But, I stayed focused on first, and tried not to think about all the other athletes. I tried not to panic and stayed focused. I was actually running decently well. Interestingly, I actually felt better on the second half of the run than the first. For some reason I didn’t find the heat to be nearly as “disgusting” as on the first half. I did my best to keep my pace steady right to the finish line. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/42e7f7c9-53c1-4546-855c-8f76506cde09/IMG_3986.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Pre Race: I arrived in Panama on the Wednesday before the race with my daughter Alessia. The trip went smoothly and quickly. I was able to fly directly from Tampa to Panama. In total, it was about 4 hours of travel time.We took a taxi to the Riu Plaza Hotel (the host hotel for the event). On Thursday morning we woke up early to go to the bike shop to check if my Forza ShutUpLegs bike was properly tuned up. We felt the heat and humidity. Temperature was low 74 F and high 93 F with humidity up to 90%, so the feel was about 100 Fahrenheit. Later we took a Viator…. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/ae2b1a0f-5a13-4989-8d3d-e0fdc8407672/IMG_1062.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - I have raced…. ….. Panama 70.3 in 2014. Back then I was not very competitive as I am now. I remember that the swim was so fast and that the run was hot. Therefore I knew that Panama is always very hot and humid. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/6c983dba-80b9-4e8d-a523-c95f15578d71/7330_051287.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Bike: 1st AG Once onto the bike I was happy because it is the discipline I feel more confident in. I had a power target of 85% FTP, a nutrition target of 2.5 bottle of INFINIT PREMIUM Fructose Fuel formula. (I ramped up my carb from 66 to 90 gr.) I was actually quite happy at how fast I was riding even if I stayed conservative as I started the first loop. During the first loop I was comfortable enough and I didn’t want to push the pace early. However I was so nervous about the 7 U-turns for each lap. I made sure to take in some calories and hydrate. Being multiple loops, it almost felt like an ITU race with so many ,,,,,,,,,, https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1e44ba72-e0a6-40a3-ba2c-6b319e02ccd3/7330_067183.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - At mile 12… … I finally allowed myself to believe that I was going to be on the podium. I choked back some tears and that dissolved into an intense shiver down the spine. As I entered the finish chute, Alessia yelled “Forza, Forzaaaa.” This reminded me of why I love this sport. Alessia greeted me with one of the most passionate hugs I have ever experienced. (Run 3rd AG - Time 1:55:28). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/fe32a0cb-e9a4-40b2-865b-5d84fbf62eb5/7330_030613.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - 180 degree turns on the course. I lost a bit of time coming out of the 180’s and had to push the pace to catch back up. As I came around for the second loop things got a bit crazy. More athletes were now sprinkled throughout the course and it was getting crowded. People were passing on both sides and cutting in front of you. There was quite a bit of braking this lap to avoid issues. The officials were trying to make sure people kept moving to the right so we could be passing and I saw them give out quite a few penalties. Before finishing the 2nd lap I decided it was time to pick up the pace. I caught the main pack around 45km. I caught them right before a no passing zone, which was then followed by about 3 kilometers of very narrow road. I decided to sit at the back and conserve some energy. This was the second lap of the bike so I knew there was a decent downhill section coming up. I decided that I would use the downhill to my advantage and ……. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/49784c69-54fb-4963-9480-9a6148f025ef/IMG_1166.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - huge shout out… to my coach Tim Crowley. Without his guidance this would not have been possible. This race came onto the schedule because I did not qualify for IRONMAN 70.3 New Zealand World Championship 2024 back in December at IRONMAN 70.3 Florida. Back then I came 5th in my AG and the only 2 slots were taken by the 1st and 4th. I needed to perform my best. I have to thank my best sherpas Alessia and my Husband who unfortunately did not come with us this time. I need to thank Infinit Nutrition for helping me ramping up with a new nutrition plan. I felt sharp from start to finish, in very extreme conditions. I need to thank coach Scott for his help in the water, which lead to likely my best 70.3 swim yet. Last but not least, I want to …. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/02686fcc-cc1d-435f-ac33-1e74d407794e/7330_039702.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - I was 1st in AG I was so excited. I ran my first mile in 8:45. I couldn’t believe it. I felt like I was running pretty well; it certainly felt like I was putting out a lot more effort than a 8:45 pace! Most of the run I was just thinking about getting to the next water stop. The water stops were all about a mile apart but more than half the run was in direct sunlight. Luckily we had some clouds here and there. The spectators were spraying water over my head and giving me iced sponges. This helped to control my body temperature and made me feel powerful again. Every water stop I took every…. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/37f1105a-cc8b-418a-a52f-431364eebe82/IMG_1145.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Race Day: In the morning I immediately started drinking my hydration drink, it was going to be a hot day. I got to the race nice and early because I wanted to get a good warmup in before the swim. One of the many things I have learned from my experience is that proper warmup is crucial, especially if you are a weak swimmer. Unfortunately, we were told the day before that we would not be allowed to do a warmup swim, so this meant I would have to get the core warm through jogging, arm swings, etc. The transition was a long stretch along the canal. I checked my bike over and setup all my gear and nutrition. Then I headed down to the second rack to setup my run gear. I made the mile-long trail down to the swim start and headed out onto the pier. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/fed5cae0-be67-4aff-93af-c39ab6c484bc/IMG_1093.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Hot and Humid Every time I hear this about a race, I can’t help but think that my performance on the run will suffer… I still was very unsure about my ability to compete well in the heat and humidity. Even if in Florida we have humid and hot conditions for most part of the year, this race preparation was in the colder months of December and January. So the only way I could prepare for the conditions was to artificially create them. We know that https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/caad8e3e-87e0-4d6f-8240-c68d8cd38491/IMG_1173.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - thank you for… …reading, cheering and following along. All this stuff is meaningless without friends and family to share it with, so thanks for coming along for the ride. I would also like to mention that Panama was fantastic. The weather was beautiful, the people were nice, the food was great, lots of stuff to do and see. I think my experience at the awards ceremony sums it up nicely. I have never been to a more packed, energetic, rowdy and passionate awards ceremony in my life. The enthusiasm and passion was contagious. Everyone stayed to cheer everyone else. It was really refreshing to see that triathlon and the spirit of sport is alive and well in Central America. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/cb88695f-4311-40a5-89e8-15c0df096cff/IMG_0982.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - heat “acclimatization” …..is what happens when we train outdoors in hot weather, i.e. it is “natural”. Heat “acclimation” is what happens when we adapt following repeated exposure to an artificially hot environment (a hot tub, a sauna, a hot bath, etc). Either way, we have similar adaptation results: Increased plasma volume (due to increased kidney retention of sodium and better reabsorption of solutes in skin duct cells back into the blood), decreased resting heart rate, less cardiovascular strain during exercise, lower RPE, increased sweat rate at a lower core temperature and, therefore, we start sweating sooner during exercise. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/4a0b1926-1331-4c6b-9a3e-4affdecdf934/IMG_0999.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - bike tour….. …. of Panama’. It was so much fun and educative about the city’s history. The tour started in Casco Viejo, then Cinta Costiera”, and ended up at the local fish market (Mercado del Marisco) where we ate 2 ceviches and a beer for only 5$ . On Friday early morning I biked a bit of the… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d42b858a-3cbc-4c64-bb8d-95663ecd6a82/IMG_0991.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - “Cinta Costiera” to check if the bike was tuned up properly. Then we swam at the Riu’s pool. After breakfast, I made a point to do my easy run right around the time I would be on the run course during the race. I have to say, I didn’t find the heat or humidity bad at all. In fact, I said to Alessia when I got back from my run “I don’t think heat is really going to be a factor in this race.” Finally I checked in at the IRONMAN expo, and it was so nice to have it right at the RIU Hotel. In the afternoon we hiked the Ancon Hill to admire the beautiful city from the only hill the city has. Later in the evening we had a nice dinner at a local restaurant. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709042728678-IMVCIPGUBCORZSJY0ASB/IMG_1181.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709042735782-89UZ0B1AX5WK3V65ILPJ/IMG_1138.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709042740863-B9E10KS3GTFVRCHAKTF2/IMG_1170.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709042746776-APHBMDDUUNC2G3MXD8OW/IMG_1173.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709146392012-28WDWNDKM5SNKYEE1M9F/IMG_1162.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709146399417-0QKETK0WYYPRRHHZASAG/IMG_1161.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709146410574-SUH12R27UZPST408RVYQ/IMG_1102.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1709146412491-WVI3ZZAIETZU6EULXTSB/IMG_1098.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/ec54e888-93a5-439c-b486-7e14acf9916b/7330_032556.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Swim: 3rd AG It was a wetsuit swim which felt great in the 72 degree water. At 6:35 am it was already so hot, and we were finally let into the water and about a minute or two later the gun went off. I was feeling very confident coming into this swim. After IRONMAN 70.3 Florida in Dec 2023 I have joined a masters swim to break my swim plateau and I have been doing a couple of open water swimming. I swam along the right side of the buoys but it was a tough call to make. If you swam directly to the stairs for the exit it was definitely a shorter distance, but there was more current further out. The current was strong, but not as strong as 2014. I kept it steady for a good while trying to draft as much as possible. Sadly, in the end, I got dropped and swam the rest of the swim solo. Nonetheless, it was a good swim for me. I came out of the water in 3rd place. (Swim Time 27:59) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/2b356d95-91e6-422b-bc59-07b2be18d9ac/7330_009716.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - … make the pass when I got to the bottom of the hill. So I found a good momentum, and I didn’t have to pedal too hard in order to make the pass. I tried to utilize as much of the 25 seconds we are allotted to make the pass as I could. Right as I reached the front of the pack, I surged as hard as I could. I surged for a good 30 seconds and then dropped down for the next couple of minutes. When I looked back they were farther back. The last lap ended up being fairly clear so I didn’t have to avoid too many athletes on the course. I was starting to feel hot- very hot! I remember thinking to myself “I can’t believe you actually said out loud that you think heat is not going to be a factor in this race!” After 90km of biking, heat was a MASSIVE factor! I pushed the pace to T2 feeling strong. At the end of the day I had the fastest bike split. This was not my fastest in 70.3, but fast enough considering the technical aspect of the course. (Bike 1st AG - Time 2:38:51). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/7bd5749d-2ce9-450e-a915-43c91e8f23bb/IMG_1192.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/82162aa0-6192-446e-84f5-468e03877b5f/7330_086618.JPG ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - I was thrilled… ….. with this result, a podium at a championship event! Going into the race my goal was to come 1st or 2nd in my AG. And I did it! I was 2nd in my AG and I qualified for Ironman 70.3 World Championships 2024 in New Zealand. While this race was hot, I absolutely loved it. There were always people around racing and cheering. Such a fun day, I can’t wait for what’s next! I need to give a …. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e902306d-46d0-4cda-8305-bbdda342a1d9/IMG_1046.jpg ForzaFit Blog Content - IRONMAN 70.3 Panama' 2024 - Latin American Championship Race Report - Saturday was… …. fairly relaxing. I prepared my equipment and race nutrition for the next morning, checked in my bike and studied transitions again. After the athlete briefing I did all the final touches to my gear and was in bed by 7 pm for a 3 am wake-up. http://www.forzafit.net/race-reports/2023/11/6/ironman-703-florida-2023 monthly 0.5 2023-12-12 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/44e57c88-bf1a-404b-aeec-63dab6ccd725/193_3rd-3054760-FT_US-6950_046402-40140444.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE This worked well because I always looked forward to the aid station and I felt like I had good energy between the aid stations. This was a 2 loop course that intertwined in the neighborhoods and a U-turn. Near the beginning, there was a steep climb. I was slow in this section as I walked up the hills to put less strain on my back and hip. For the rest of the course I had a nice pace. It got as fast as a 7:00 pace on the downhills. It slowed on every uphill though. There was run carnage everywhere. It was clear many went too hard on the bike, and couldn't run afterwards. I was disappointed, because I was passing them even if I wasn't in my best running shape. Just imagine what I could do if I was able to RUN like before?!?! Even if I was racing, I had some conversations with other athletes and volunteers. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702387960426-AJGLMUAJAYJRNM0S1Y1K/IMG_9525.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388024476-2YEXJFKKN0AXK271D4KD/IMG_9549.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388078593-NFFSFLMDCZ5UMGH557LD/IMG_9535.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388094115-EM8FXPAN2Z96U21DC28B/IMG_9434.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388094204-KD4RHC9DNW2H2CPWMLG3/IMG_9435.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388095031-N8AQFRFS01ISOOQ967KV/IMG_9436.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388269229-4UNBG6KNYJUX4N8JMTEP/IMG_9518.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388269144-KRSRXDKXKJ3MKC4X1HRQ/IMG_9510.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388274667-2RCKJEPDRZBPTBOXAKTI/IMG_9521.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388274422-2J10QP9K05SJYFYDX18T/IMG_9523.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388280309-Y85SCYF4N168OO8AIG25/IMG_9527.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388279868-EXHG4I1WESGM6YHLGAWO/IMG_9528.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388284089-JQGG4DRNLYUJQZ0YTE98/IMG_9529.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388473950-0CP6GL428UZTC9IKE87B/IMG_4301.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1702388473951-9EDDK79J3LJZ1K0TMD4Q/IMG_4302.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/255efae7-cf2e-4141-a021-0dcba9b88021/IMG_9541.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Pre-race On Friday afternoon April and I drove from Tampa to Haines City. Althea came a bit later with her sister and son. Mike, Alessia, Asia and Althea’s husband came on Saturday afternoon. Patrick and Dara also came on Friday. I stuck to my usual routine. Saturday, we did an easy shakeout swim and bike at Lake Eva. We continued to rest our legs. We had an early dinner and tried to sleep very early. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8e8890fc-a311-400e-b73e-dff9abc304b8/305_3rd-3054760-DIGITAL_HIGHRES-6950_046398-40140556.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE Everyone was friendly. There was plenty of music, and the best part was to see my 2 daughters, my husband and my coach 2 times during the run. My favorite section was a flat part on the far end of each loop before an aid station. This was before entering the crowds by the lake. I would say this was around 3 miles into the loop. It was a long flat stretch and there was shade, so I loved it. Although I slowed down on the hills and I had to stop 2 times to use the bathroom, I was happy to see that my run fitness is coming back. I felt strong for most of the run except when I had to use the bathrooms or on the hills when I walked. I certainly had some low moments, but I kept on focusing on good form running. And anytime that I felt really uncomfortable, I just started to count my steps as this helps me shut off my brain so I don't think about the pounding of my legs to the ground. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c1a2e95d-1586-4bae-8486-bbaa025f9353/IMG_2968.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE So here I lay out the times By IRONMAN tracker vs Garmin Swim: 44:11 - Pace 2:17. Garmin pace 2:01 for 2196 yd Bike: 2:29:25 - Speed 22.52 M/Hr. Garmin Same Run: 1:56:17 - Pace 8:51. Garmin Same Total time: 5:25:47 But if I look at my placing then it wasn’t awful. Swim: 20rd AG, Bike: 1st AG, Run: 10th AG Final Placing: 5th AG https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/86c1fa05-1d87-4a39-9251-5a392717acca/IMG_4304.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Swim (Time 44:11) The lake swim leg was self seated so I place myself very upfront. This is a notoriously slow swim, and it proved to be so as I had to make my way through the previous waves and navigate the many turns on the course. Thankfully, I studied the course beforehand, as several swimmers missed a turn and were redirected. Here’s a strategy that I use and most of our athletes do as well - I count. It starts during the swim - before I get in the water I count the buoys - my swim is simply about getting from one buoy to the next and working to the best of my ability as I navigate from one to the next. My strategy was to swim one section at a time. I used the “M” shaped course to divide the course in 4 straight lines (even though the total lines are actually 7 if you count the turning lines). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/45bd9df2-e008-4877-b8a2-86880331bff2/343_3rd-3054760-DIGITAL_HIGHRES-6950_104848-40140594.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Bike (2:29:25) It was a very good thing that I checked out the bike course beforehand and that I practiced the course on FulGaz! The start of the course is on a very steep uphill right out of transition. Lots of cyclists were struggling after getting stuck in the wrong gear trying to climb out. I always leave my bike in a very easy gear, and so I began the bike course with no problem. This is my strongest leg, and I was looking forward to enjoying it. I felt strong and fast, I loved the bike course and I rode most of the course by myself. I stayed on top of my nutrition. I consumed almost 3 x 24 ounce bottles of my Infinit sport drink. The goal was to stay at 80-85% FTP. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/cdd5a365-e79a-4b1f-9413-d3663a152496/136_3rd-3054760-FT_US-6950_016567-40140387.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE The third segment was flat again after mile 41. I used this segment to take advantage of my speed and aerodynamics. Wind was a big factor for many, as it really picked up. I was able to slice through it. About mile 52 the course was open and exposed to more wind, and it was pretty desolate. I knew I was close to the finish, so I just tucked in and stayed strong until I was back to town. The course finished with a steep climb. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c5a3c3dc-3517-40c0-b148-8b3316412c93/348_3rd-3054760-DIGITAL_HIGHRES-6950_108903-40140599.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/945f6d35-27f2-4e23-a5dd-988a24224d3e/133_3rd-3054760-FT_US-6950_015295-40140384.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE After the first climb, it's flat and fast until mile 23. I was averaging 23 mph through that section. The next section was a series of steep hills. Strong fearless descendants would pass me, but I regained my position on the hills and flats. I saw many cyclists (mostly men) that passed me later on the course as they worked themselves too hard and couldn't maintain it. The course got congested and it was hard to pass a group of athletes that were drafting. I even saw the referee give many penalty tickets. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/9ac12057-185b-4612-adf3-0b0c3c8aba43/107_3rd-3054760-CERT_US-6950_097542-40140358.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE On the last loop, I was excited to be almost at the finish and completely surprised by how fast this race went by! And as always, just like that I hit the final stretch of the run and hit the turn into the chute. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d6ef255c-1569-4afa-82db-0631f21ecd49/345_3rd-3054760-DIGITAL_HIGHRES-6950_108900-40140596.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Run (Time 1:56:17) My legs warmed up after the bike, so they felt well! For the next 13.1 miles, I would run 100% by feel. I planned to walk on the hills and 15 sec every water station for the entire run, making sure I would sip my Infinit Hydrate drink, get some ice and pour water on my head. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c62413ed-852b-4f59-9b17-469682bd4521/IMG_7347.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Race Morning Well rested, as much as anyone is before race day, I ate peanut butter and honey on a bagel for breakfast. Transition opened at 5 am, so I arrived at 5:30 am. After setting up bike nutrition and gears, we walked to the swim start. I lined up with the 35 minute swimmers. As the sun began to rise, the race started. While lined up in the swim chutes, the swimmers were sent out very quickly! We jogged from the chute to the swim start at the beach edge. Swimmers started 3 at a time in 5 second intervals. There was no waiting. Just jog up, and GO!! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/bbd972a6-d4c7-4c17-906b-c2c14b4273e4/260_3rd-3054760-DIGITAL_HIGHRES-6950_022468-40140511.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Finish (5:17:14) As I crossed the finish line, it was finally time to rest and start the recovery phase. I kept telling myself : "you can rest when you are done, you can rest when you are done." Finally - done. I waited for April, Patrick and Althea with Mike, Asia, and Alessia who were waiting for me at the finish line. They told me I was 5th in my AG. I was really hoping to get my slot for IRONMAN 70.3 WORLD CHAMPIONSHIP, 2024 in New Zealand, but I did not. Sometimes the roll down goes as down as 14-20, but this time everyone took their slots. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1cac01b5-ba86-4852-af6f-70cdaaf8e102/8_3rd-3054760-CERT_US-6950_000939-40140259.JPG ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - The swim felt slow technically for me it was slow. The truth is that I love salty water and not much lake swims. Overall I was feeling pleased with my performance because I did not panic. My time was not super slow in my age group, but it needs some improvements. I exited the water 20th out of 37. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8391b6f2-756e-43fb-ad63-7aaca8d9703d/IMG_2966.jpg ForzaFit Blog Content - IRONMAN 70.3 FLORIDA 2023 Race Report - An EPIC FINALE - Post race After we cleaned up with a shower and ate some food back at the house, we all exchanged our stories before heading back to the award ceremony. I was disappointed for not getting the roll down slot for World. I will have to race another 70.3 soon and TRI again. While we were all exhausted after the race, we didn't feel too beat up. Certainly, the 48 hours after the race are the worst when the inflammation starts to subside and you feel niggles in different places as some body’s parts take longer to heal than others. http://www.forzafit.net/race-reports/2023/8/31/ironman-703-world-championship-finland-lahti-2023 monthly 0.5 2023-09-09 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/b434d40e-99b1-4b8c-b8be-7db0a08e2e2c/IMG_6290.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - The Swim: Cold for a Floridian and murky for a spoiled Neapolitan. As I jumped in the dark water, things just fell into place. The anxiety, uncertainty, and downright panic I had feared would strike me at that moment simply did not show up to the party. I was also happy to note that the water was certainly not unfathomably cold. (In fact, the water was about 18 C.) All in all, I was happily splashing along before I knew it. The swim course was point to point with 3 turns, so I mentally broke it down into 4 parts. Of these, the first stretch felt the longest, as usual because I need at least 10 min to start feeling the "race pace", and I also got off the course a bit.…. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/77efab4c-5cbe-4993-ac32-6b5547549078/IMG_6193.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Transition (T1) My T1 experience is easy to summarize: it was long. I spent 6 minutes and 35 seconds in the first transition. Yes, you read that right. The run from the dock to the transition area seemed unusually long for us age groupers. Furthermore, it felt like an eternity as I struggled to remove my wetsuit. I might have temporarily forgotten the process after a 1.5-year hiatus from racing. However, I have to admit it, I took it easy. I wanted to just enjoy my return to Ironman racing. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/037fb50f-3291-4a1b-901b-2e905459fb39/IMG_6303.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … Leaving Hollola behind, the sun came out to cheer on the race. The course still featured ups and downs in the form of rolling hills (the typical terrain for this part of Finland), but overall the course profile was clearly smoother considering that for roughly the same power my next two lap splits improved. I’m not sure if and to what extent the wind also contributed to this. The newly-found speed carried me all the way to the half-way point of the course, which was also the southernmost point of the loop. From there, the course follows a larger country road back towards Lahti. Given that there was not as much forest there to shield the road, I was exposed to reasonably strong headwinds. A few kilometers before reaching the half-way aid station, the dreaded urge to pee had started creeping up on me. Given how early in the bike that happened, I was absolutely certain I wasn’t going to be able to finish the race without a nature break. I actually took 2. I was hydrated! Continuing on the road back towards Lahti, the headwind was slowing me down, but it didn’t feel as dreadful as headwinds typically do….. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/c6e1131a-a3f8-446f-b08c-0cb5d7859442/Facetune_31-08-2023-09-30-22.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - The Run: Hilly, Chilly and Cheered Running felt good. I felt like I was back in my element. Pacing-wise, my strategy of choice was to run the first 10 min by feel and see where my pace naturally settled. I’m usually decent at selecting an appropriate pace by feel, so I was confident enough to use this strategy in a race setting. I knew I could not run my past best paces (8-8:30 mpm), so if feeling good I would aim for the 9:30 pace range, considering the hilly course. However, I was discouraged at the beginning of the course, when we were hit with a long challenging hill for over a mile. It was sunny, but not bad for a Floridian considering the temperature was about 68. I took it easy and walked at every water station making sure I stayed hydrated. I also walked 10-15 sec on the steeper hills (there were quite a few). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d6063755-1757-445a-9d1a-9f2d41d78142/IMG_6289.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … Looking at my Garmin file, it seems I managed to keep a 2:00 min per 100 yds pace during the swim, which is good as I went smooth and easy. The less than ideal part of the swim is according to the Garmin file, I managed to pull myself through about 200 yds of extra water (for a total of 2,247 yd), which certainly didn’t help my swim time. Most of the extra distance probably accumulated on the first stretch toward the first turn, as I got off the course for a bit. The final leg of the swim seemed to stretch on forever. Nevertheless, I should probably be grateful that it felt more like the "I'm bored and are we there yet?" kind of eternity, rather than the "I'm suffocating and need oxygen" type. Ultimately, I got out of the water 42 minutes and 39 seconds into the race. Not too bad considering that I am not a strong swimmer in dark fresh water. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1bfaeaf5-2f38-4972-8ecc-f27acdffd8c2/IMG_6342.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … I was happy to discover that after that long hill we were rewarded with some downhills where my pace went up to 7 mpm. Finally, I was passing others on the run and not just being overtaken. The course continued with rolling hills and some flat stretches close to the scenic lake we swam in earlier. It was also a two-lap affair, so we had to rerun the hills again. We had to run over the IRONMAN man made bridge, a challenging, short steep hill 3 times, close to T2 (stadium). I speed walked this all 3 times. The crowd of spectators gave me a huge energy boost from start to finish. After the first lap I knew I could manage to keep those paces (avg. 9:26). They varied based on the inclination on the roads. I am happy I was healthy and able to run without any pain. I finished the run in 2 hours, 3 minutes, and 24 seconds. Certainly it was not the best run I had compared to my past 70.3s, but I was injury free! YAY! And the best thing is that I ran by feel. It was definitely an effort, but still a controlled one, with no dark moments to speak of. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633236413-VNI21PT3G9OFXECC967C/IMG_6120.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633274358-P88KUZLVY9C4C046ZWDU/IMG_6130.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633371821-Y2QQ2U94URARJBF97FKC/IMG_6560.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633412130-LRVM4XTIWKSVC1B8SKHO/IMG_6481.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633438055-ERNURPI4XIMDHG0TFSUH/IMG_6468.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633482185-65MU7J9XUP0WL9VZ4ANK/IMG_6431.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1693633527836-XMLX8SHCJG8P6T4RR8WY/IMG_6353.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3d55b23c-7185-4e7f-929f-cb7d8c0c5664/IMG_6231.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … After what felt like two and a half eternities, the participants finally started to shuffle towards the dock from which the age-groupers were now jumping into the water. I FINALLY got a view of the part of the lake where hundreds of competitors were now furiously jumping to make any headway they could. Ultimately, it was probably for the best that I only had a moment to consider the predicament I found myself in of having to jump from a dock. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/0d4c5739-c9d4-4562-b04a-08259026ba59/IMG_6225.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Conclusion and Tips Life has taught me, through this past year and many other thematic situations, that the darkest times can be a catalyst for our most extraordinary transformation. If we dare to hope, have faith, and get to work putting the pieces of your life together, our failure and scars can be the raw materials for character building and our most significant source of inspiration. Keep going, persevere, have faith, and overcome.... FORZA! Quitting isn’t an option. 1- Listen to your body. Our bodies always give us early working signs. While before I was doing the whole workout prescribed for the day, now I take breaks, naps, recovery routines and if I’m tired I skip it. A tired body would not perform well anyway... and then you would tear the muscles before they recovered. Is it worth it? 2- Eat well prior, during and after workouts. Forget about the diets. Diets don’t work. Just be healthy and love your body as it’s the only temple you truly own. Eat to perform. Emphasize the importance of nutrition to prevent or cure diseases. Food is our medicine. 3- Sleep well. While sleeping, the body is working to support healthy brain functions and maintain physical health. The body repairs cells, restores energy, and releases molecules like hormones and proteins. I am monitoring my sleep with my new Sleep number, an amazing bed. I shoot for 7-8 hours per night with enough deep and REM sleep. 4- Stretch to keep muscles flexible, strong, and healthy. Then guess what? You’ll move much better in everything you do in your daily life. I am stretching every day and still teaching ForzaFit Core, Hips, Flexibility, Yoga, Pilates Class (all in one to live and perform better). With this class, we feel much better in everything we do daily. 5- Focus on quality and not quantity. Even if in some distance races quantity becomes quality, we still need to monitor and analyze data to get the perfect intensity and duration ratios. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/572b67e4-19a3-4bda-8815-e5c378c6c4e3/IMG_6093.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Pre Race Traveling to Finland was a bit concerning due to the weather forecast. I am a sunny person. I do not like cold and rainy days. However, we need to learn how to channel anxiety to excitement. Right? My friend April and I arrived in Finland on Wednesday August 23. The women’s race was on Saturday August 26. April said: " I am starting to think that you are really a "sun maker"! In fact we never had the expected rain during our stay, not even on race day. ……. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d7c68ba9-5443-4d51-b83a-c87a2ed391f7/IMG_6154.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Make it stand out View of the lake. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/3fa44516-728f-4a0b-ac9a-db30a579f166/IMG_6115.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Race day It was cold, but not too bad. Race start was delayed due to heavy fog. Since I was in the last wave, I didn't begin until 9:36 am. I did what I could to stay topped up on calories and fluids. Shortly, after watching the Pros swim start and finish, it was time to line up for the start. I spent a considerable amount of time before the start. More than 3,000 athletes in wetsuits were standing around on the harbor walkway, not doing much of anything besides trying not to get too cold or warm, depending on whether or not the athlete had dipped themselves into the chilly lake during warm-up.…. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/60ad2da8-1f41-48cb-ac59-c5caa2b3fe18/IMG_6206.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Transition (T2): The second time around, the transition was not as much of a total disaster. The flow was long, but well organized (with the hanging bags and all that jazz). I spent a total of 5 minutes and 52 seconds transitioning from the bike to the run. Yes, I took it easy considering the long distance. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/918ac8d2-2dc7-4fb7-8e9a-3da74cb89d22/IMG_6109.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Leading to this race Over the past year, I have consulted over 100 doctors, specialists, and therapists. While many doctors advised against running, there were numerous others who provided invaluable support throughout my journey. My medical diagnosis included a proximal hamstring almost full avulsion, hip impingement, quadratus femoris tear, labral tear, tendinopathy, SI joint dysfunction, and L5 bilateral pair fracture…… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d275554f-5f79-4c1f-b8fa-611727363bf2/IMG_6357.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - The Bike: Beautiful, Hilly, Scenic and Safe As I started pedaling my bike up to speed in the streets leading out of the Lahti central area, I quickly realized that it was impossible to both maintain a decent speed and stay the prescribed distance behind the next rider in front of you. The only option I saw was to permanently establish myself in the passing lane.… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/38a929a0-f600-4d40-b18f-74ba06e0d152/IMG_6338.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - Nutrition Strategy Last, but not least, it’s finally time for a word or two on my nutrition strategy. Note: when referring to nutrition, I’m also referring to hydration. ● Before the swim, I had plenty of gatorade, water and half a banana. ● On the bike, 3 x 32 oz of water with Go Far Infinit ● During the run, 2 Martin gels, water and ice at every station. Phew, that race report was almost as long as the race itself. I’m glad I got it out of the way just in time for my vacation. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/e35d462f-55d6-4114-bd5b-3fa3f453f139/IMG_6107.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … I practiced the cold swim on Thursday and Friday morning. I wanted to acclimate to the cold water since in Florida we had water temperature above 95 degrees. I panicked the first time. It was cold, foggy and dark. The second time was already a bit better and the day after was even better. This is why I always suggest to all my athletes to get on the race site at least a couple of days before to acclimate and to figure out logistics. This race had 2 transitions, so figuring out race day flow was a bit challenging. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/847dfa05-1637-43fa-abf0-33ab69fd2850/IMG_6331.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - After the Race In total, I spent 5 hours, 55 minutes, and 17 seconds on the course. This was my 5th IRONMAN 70.3 World Championship. Crossing the finish line, I had tears of joy. I am healthy again and I can still race! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/735e94ff-f05d-441a-b92e-2954b045592f/IMG_6230.JPG ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - I want to thank: 1-My best friend and best sherpa ever April Critelli. She traveled all the way from the USA to Finland to cheer me on, offer unwavering support, and provide valuable guidance, especially during my challenging moments. Thanks from my heart! 2- My husband who's always supporting my training habits and crazy schedule. 3- My new Coach Tim Crowley. I finally found a coach who really focuses on recovery just as much as building. We cannot build effectively if we do not recover properly. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/edff22dd-e5b7-4e4e-915b-b2a3843d764e/IMG_6357+2.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … On the last long hill, I must have passed at least 50 riders. I increased my effort slightly above my race power on the climb, but I certainly kept it within my goal and didn’t burn any matches. The distance must have started to take its toll at this point, because many of the other riders seemed to struggle to keep their wheels turning. After the climb, the course finished with a long, undulating descent back to Lahti. I thought it best to take it easy on the descents, especially those where I couldn’t see all the way to the bottom. I knew I couldn’t make up too much time here even at the best of times and I wanted to enjoy the fact that I could race again. Rolling down towards transition, we had a very dangerous, technical downhill with no passing zone. Again, I took it easy. I was glad to finally ditch the bike and move on to the next leg of the race. After 2 hours, 56 minutes, and 48 seconds, I was back in transition. I was feeling excellent. I had clearly not given everything I had out on the course, owing to my conservative race-day pacing strategy. Perhaps I could at least claim a defensive victory of sorts. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/68fb578c-6a48-4658-8b53-2a3d799c5b86/IMG_6326.jpg ForzaFit Blog Content - IRONMAN 70.3 World Championship Finland Lahti, 2023 - … To keep myself from burning out, I selected a conservative normalized power (NP) goal of 70-75 % FTP and stuck with it – with the hope of ramping up towards the end if I was feeling good. Thus, I chose the more conservative route to make sure I had the legs to run the half marathon looming after the bike. Leading to this race, I did not run as much as I used to. On the 10 miles west from Lahti towards the first aid station in Hollola, I remained solidly grounded in the passing lane. I suppose this was a natural consequence of my relatively poor swim, T1 performances and being in the last wave. At that point, my legs felt good and the pace was easy, but of course it was not time to celebrate yet, given the remaining 46 miles. Meanwhile, my mood was gradually beginning to sour from the overcast weather on the stretch to Hollola (I love the sun and hate wet roads and downhills). As I was rolling along, I looked at the speed fields on my Garmin. The avg. power was roughly at 70% FTP and speed at 20 mph. The first part of the course was the easiest. ….. http://www.forzafit.net/race-reports/2022/3/15/ironman-puerto-rico-race-report-2022 monthly 0.5 2022-03-22 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/7cc38aa0-9917-4806-b12c-a0685e848587/IMG_0221.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - The run 2:15.22 hours I was eager to run. I have missed running on the ground. Since my hamstring injury diagnosis I have been only running underwater. While I came off the bike in 4th, I actually had no idea where I was in the race. I figured I was in the top 5% given the swim + bike combo, but I knew I'd have to run well to be in contention for the podium. My legs felt pretty good only for the first mile or so. Mile 1 is a gradual uphill. I focused on cadence and waited for my legs to start feeling normal. I hit the mile 1 marker in 9 minutes. My hammy was good, but the tightness on my back and gluteus started hitting me. I ran with a bottle of my nutrition and as soon as I finished the bottle I added water and another portion of my nutrition. I took ice and water at every aid station and used it to cool myself down. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/df93fde7-0d2a-47f3-9c1b-bd32718fc941/IMG_0203.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - The Bike 2:38:39 I got on the bike and started to get down to business. It was raining. We immediately had to climb a few hills. I got settled in the aero position and started to get into a rhythm. Goal was to ride at 177 (85%) watts for the first 45 minutes and go from there. I was planning on hanging on at 177 or even going up to 185. 177 felt alright for the first 30 minutes, but for the next 30 minutes 170 felt more appropriate as I closed out the first lap. At the start of the second lap, I felt pretty good and inched closer to the 177 range. I kept this up until about mile 35. At that point, my power started to fade. I think this was a mix of fatigue along with a bit of a headwind and the crowded course. From mile 35-50 I rode 177 watts, but then picked things back up from 50-56 riding at 185 watts. I started drinking my nutrition within the first few miles to make sure I was staying on top of my plan. The bike course had a few rolling hills and some very deceiving false flats. The road conditions weren’t great. You really need to be careful not to hit holes or get a flat. I saw many athletes changing tires, and 2 riders falling off. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/172db50d-46b1-4607-91e3-90a24ab903ed/IMG_0248.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - It was hard but it didn’t break me! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d9c22dbb-c437-47cc-9f46-4ef9a4487148/IMG_0235.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - As I came… through the turn-around the volunteers were amazing and really zeroed in on me knowing I needed the encouragement as I was walking. They made me smile, they made me run and they made me tear up. I was telling them: “mi fa male culo!”... and they were laughing! Spanish is similar to Italian.... They knew what I meant! Another hard part of the run is along the wall of the castle. It is exponentially hotter there and even though it’s fairly flat, it was still a challenge. The road leading there is glazed cobblestone and very steep. Coming back through Old San Juan means you get to climb what you previously descended, making mile 5 (and mile 11) the hardest part of the race in my opinion. You're running uphill for more than half of each of these miles, and much of that is at a 5-7% grade. The sun was shining and it was even hotter. As I hit this section, my pace slowed considerably, but I still felt in control. Once I walked over this climb, I refocused on my pace as I ran the 2 miles back from Old San Juan to the transition area. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8c313b02-c988-4024-84bf-ae8d2417daf7/IMG_9955.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - We had…. Thursday, Friday, and Saturday to check out the swim course and the run course. We swam every day in the lagoon. I also rode part of the run course on Friday to make sure my bike was working properly. While the swim course (in a protected lagoon) and run course (pretty much 2 loops of an out-and-back) are easy to check prior to the race, the bike course is not. In fact, I did my 20 minutes of riding the day before the race on the spin bike at the hotel gym. I prepared all my nutrition the night before and all my gear was ready to go. I also prepared a bottle to use pre-swim. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/eab605f4-f273-4119-8475-c1c3abf5833d/IMG_0214.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - The Swim 39:59 Since it was a rolling swim start, I started with the fastest group. It started raining, the wind was strong, and the water was’t calm like the previous days when we were practicing. I jumped into the warm water of the "Laguna del Condado". I was certainly thankful for that protection from the rough sea. I was thinking that nothing could have been worse than the shocking swim we had in the choppy water of the Utah Ironman 70.3 Worlds 2021 during the sandstorm and thunderstorm ⛈. I started at a decent pace for a few hundred yards and got on someone's feet. I was on him for maybe 200 yards before he totally detonated. So I passed him....from there I was pretty much on my own. At the first turn, maybe 800 yards in when I got to the first buoy I already started to catch some other swimmers. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/4d25aac6-94ec-4569-b98a-19c3cf676fb8/IMG_0220.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - Transition 2 1:21 minute I racked my bike, took off my helmet and removed my bike shoes. I put on my running shoes, grabbed my visor, pouch and bottle, and ran out of transition onto the run course. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/f248f1f6-02f1-4e9c-b5d5-3da21a0936de/Facetune_22-03-2022-07-50-14.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - With a beautiful... ..destination like Puerto Rico, rich in culture, I felt that this would make the perfect opportunity for a family vacation. My family and I arrived in San Juan on Wednesday afternoon, four days before the race. Our rental was half mile to the swim start, a quarter mile to transition and just 5 meters from the swim exit (we were able to see the swim course and the swim exit from our balcony). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8cf49276-d5f5-42b0-9687-3bc562de4b3e/IMG_0225.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - I didn’t hit my… …projected time, but I was still proud of the work I put in. I did that! Overall, I'd say this is a great destination race! It's definitely beautiful! There is a TON to do here. We had fun, shared a lot of laughs with new and old friends, made some new memories, and learned some valuable lessons. We also rocked out another 70.3 WOOP WOOP!! Thank you for all your cheers and motivating words of encouragement. I have the best support crew in the whole wide world!! Again, I was pretty happy with how things went. Next step is rehabilitation of my left hamstring and I will be back stronger than before because ANYTHING IS POSSIBLE! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/12540411-a813-488a-8849-45ed9da2268e/IMG_0223.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - Nooo!! One more Hill at finish???? My Pacing for lap 2 was very similar to the first go-round. I was pushing hard and the fatigue and heat of the day were setting in. As I started mile 12, I reminded myself that it was now pretty much all downhill with just 2 miles left. I wanted to make them count, so I really focused on holding my pace. With about a mile left in the race, I started to slow a bit. Just as I did, I had a weird feeling that I really needed to get back on my pacing. While I had no idea what place I was in, something told me that I needed to dig deep and keep pushing. Have I mentioned the hills on this course? The elevation picture online is BULLSHIT. There were at least 3 serious climbs and then 5-6 moderate climbs x 2. I literally walked every hill; in fact, everyone did! I didn't see anyone actually RUN any of the 3 serious climbs. And it was hot. But thank goodness for water hoses and volunteers!! They were dumping ice and water on us all. I turned out to be in 12th place in my AG. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/d99f9fc1-7130-4ee1-86d8-e31ccba08e4e/Facetune_22-03-2022-07-45-39.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - Make it stand out View from San Felipe Castle https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/49341db8-5b93-449b-983a-9cee47dba1e9/IMG_0212.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - Transition 1 5:52 minutes (a fast one) The crowd lined the swim exit and it was amazing and exciting. I wore my running shoes and started my run into transition. The run from the swim exit to T1 was just over half a mile. Alessia ran with me quite a bit. Once I entered into transition, I put my bike shoes and helmet on, grabbed my bike and ran out of the transition. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/43b5e42a-f5cb-4735-b2bb-655704fd1dc7/IMG_0236.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - The scenery… was absolutely amazing, as there was the ocean to the right and what seemed like a jungle to the left. At some point there was a huge Iguana crossing the road which was unreal. The ocean wind was at our backs and the first 15 miles was deceptively easy. The bike course brings you out to the turn around point, then a few miles back towards the start to a smaller loop back to the original turn-around. At the turn around, I felt the strong 20 mph plus headwind, then after turning around again for the second loop, we had tailwind again. I was happy to have a break from that strong headwind. The course was crowded on the second loop and passing was a challenge at times. I had to do a bit of surging then soft pedaling. (My VI was 1.02, which isn't that bad. I think that speaks to some of the surging.) I definitely got a bit of a boost from the constant passing of people. I was passed just twice, both early on, and ended up overtaking both the people before starting the second lap. I came off the bike 4th in F45-49. (So I passed 12 women in my AG) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647955844891-P9XB28ZY7B0W1JM7HVKQ/IMG_4192.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647955986449-457SV5OAIWATHTUECBX0/Facetune_22-03-2022-09-32-03.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647956081413-V9ABZNMEX3G4UCZ80V4A/Facetune_22-03-2022-09-33-44.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647956170638-LPGT52VVC4WTKMREU1TR/Facetune_22-03-2022-09-35-35.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647956200077-Z8ERG1HES7QN3WW2317X/IMG_0093.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647956300679-UFHGW2K1ZCSCW1JOFVK8/Facetune_22-03-2022-09-37-29.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1647956334771-LWQ32GWF38T4ZJTMC87Y/Facetune_22-03-2022-09-38-33.JPG ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/ff646a3d-05f8-405e-900e-6642bdddb827/IMG_0233.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - As we headed… …out towards Old San Juan, there was one main hill that came at the end of mile 2. It's a 10% grade (try putting your treadmill at 10%!) for maybe a quarter mile. It's tough, but at least it ended quickly. I walked to avoid putting strain on my hammy. From there, mile 3 is a bit downhill and mile 4 is a flat course out-and-back along the water near the forts. I got through these first 4 miles pretty well, but I could not hold my strong 70.3 pace. There was zero shade on the run course and I was thankful for the overcast on the first loop. The run course was very tough. Though it was hot and humid with steep hills, it was one of the most breathtaking run courses that I have ever done. The views were absolutely stunning. I would describe the run as all uphill. I know this is virtually impossible on two loops out and back run, but that’s exactly what it felt like. If your plan is to walk the hills, just know that you will be walking half of the run. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/8f9e3aff-eef9-4626-a736-bc24e5dd5f27/f961f448-c1b6-4f17-beb0-67d4993d3529.jpg ForzaFit Blog Content - IRONMAN 70.3 PUERTO RICO - Race Report 2022 - The Race Up at 4am. Pretty standard wake-up time pre-race. I felt like I slept alright, having gone to bed around 8:30pm. I launched into my pre-race routine from there. At about 5am, Mike, Mary and I walked over to the transition, and I set-up the bike, nutrition and gears. The cool part about this race is that we had plenty of time to go back to our room after setting-up in transition, especially because the swim start was just a 10-minute walk from our hotel room. So, after setting up in transition, we went back to the room. I chilled and relaxed for a bit. At 6AM on the dot, I left my running shoes at the swim exit. Then, my family, Mary, Christine, Tim and I walked to the swim start. We had about 30 minutes to warm-up and focus. I squeezed into my swimskin and did a 10-minute run warm-up since we could not warm up in the water. When swim or run warm up is not possible, I do jumping jacks and push-ups while staying in the swim line to raise my heart rate. http://www.forzafit.net/race-reports/2021/9/24/ironman-703-world-championship-st-george-utah-usa-2021 monthly 0.5 2021-09-29 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632803249534-13D5L00938Y6Z91747AI/tempImageXpDoRx.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Post Race… April and I packed up as soon as we finished the race and headed to our adventurous trip to the some of the best USA National Parks starting with Zion then Bryce National Park, Lake Powell, Antelope Canyon, Monument Valley, Arches, Capitol Reef and Canyonland, which I HIGHLY recommend! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883339551-4AKC8O8IVOK36NVDGJKA/tempImageN660qN.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Kanab 13.1 hike from Buckskin Gulch to WirePass https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883578238-ZQTLBXCD24K050SE8SMZ/tempImageCPnMKY.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Lower Antalope Canyon https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801936034-E50G8J1FN1IHAIGBGU4R/3650_280591.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - THE RUN 13.1 miles with 1,293' of elevation gain “If you’re not where you want to be coming off the bike, there is still time.” This time my motto did not really work! I Knew that I was way behind my time goals because of the weather condition and at that point it was just about finishing while being thankful that I was not hurt and that I overcame many mental barriers. Once I hit the hilly and sunny run I was so demotivated but I was still smiling and talking to everyone. At that point it was just about living and appreciating the moments. The run course is hard. I don’t know any way to sugar coat it. I had been warned over and over again by athletes who had raced it previously and I feel like I prepared appropriately for it, but it didn't make it any less hard. We biked the run course 2 days before and I won’t lie...it scared me. The hills are just so long with some pretty steep sections with absolutely NO flat sections to be found. You’re either running uphill or downhill. In training, I did a lot of hilly runs at 3-7% grade. The course is all asphalt with some cement sidewalks but it is certainly hot and exposed. Absolutely ZERO shade to be found. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632800516195-5PYQETRT5032MY5P2WRM/Facetune_24-09-2021-07-02-41.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - The sky was turning grey, but I trust IRONMAN. If there was any danger they would not put us in the water. right? The water temps felt great (77.8 degrees), so it was not wetsuit legal and I was swimming in my Roka skin suit. I started very easy and slow to the first buoy. I knew that wasting 1 min would be better than feeling hyperventilated. After the second buoy I got into the groove. I was happy and smiling. Counting my strokes to the next buoy. I started catching up to other athletes in front of me and passing them. I HATE being swam over, so I try really hard not to swim over others. This means I had lots of maneuvering around other athletes which went on only for the first half of the swim. As soon as I crossed the half point and turn to go back to shore everything changed. The sky and the water were suddenly getting darker and darker, the waves were ridiculously high, and it started raining. The current and strong wind were pushing us to the right and it was so hard to swim toward the next buoy. However I am strong and I did not give up. I swallowed a ridiculous amount of water in a short time, and I literally had to stop and tread to cough water out of my lungs. I asked the support crew if everything was safe, but there were boats and lights everywhere going toward my back (far away from shore). I spent the rest of the swim portion just, well, trying to get to shore. I was swimming hard but I felt kind of safe because there were so many boats and kayak around me. I did not realized that they were pulling women (probably around 100 women) out the water for safety bringing them to shore while I was still finishing my swim. Some were forced, some needed help to swim in that crazy water. As a result they had shorter swim time than me. But hey! Safety comes first! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632802305377-NN9BXKQ5G6N5J7EN6GRM/3650_218231.jpg ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - I chunked the run out in sections in my head – when it was uphill I focused on posture and foot strike and I was alternating walk/run, when it turned to downhill I relaxed and engaged my hamstrings. Keeping my brain engaged made the miles fly by. After the first two miles I thought that I had this, I had a good pace, and the climb wasn’t killing me. Then came the real hill! It got steep and just seemed to keep going. I just kept pushing forward. Finally we got to go downhill. It was a welcome relief, but it was steep and not easy. The rest of the course continued in this fashion, up and then down. I looked forward to each aid station, knowing that when I reached one another mile was in the books. I stopped/walking and grabbed a cup of ice to put in my bra and bottle. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632797483176-Z1WIPLETSGDHWT5RNI3P/tempImagev226O7.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - I know I should not complain… because many athletes couldn’t race due traveling rules (like European residents), or for heath issues. However, we were a bit bummed because IRONMAN 70.3 World Championship was first scheduled to be in New Zealand. Due to COVID pandemic traveling rules they moved it to Utah allowing any age grouper to qualify with the roll down just to fill up the available spots and recover economic loss. Then they changed the date from Friday to Saturday putting women racing with men and ruining our travel plans. And to add more frustration they let us (women) start after the men dealing with a thunderstorm, sand storm and hail. So, this year the field wasn’t as competitive as the previous years. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632802787903-DMRS8929O8C29L2L5QHQ/3650_156891.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - I just went for it and started sprinting! I ended up finishing in 6:20:28. I was a little disappointed to say the least. The race was much more of a challenge than I though because of the weather conditions, so I’m very happy I finished without getting hurt. At the end, I know I could have pushed more. RUN NUTRITION: I didn’t skip a single aid station for ice. I chose to carry my Base Rocket Formula with me for this run and rely on the aid stations just for ice and water. I also had my Cliff gels. I never felt overly hot. I never had any gut issues. And most importantly, I never really had a drop in energy. In total, I took 2 Base formulas and 2 gels. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632797931700-TWWXHFDOD0VOMNG09CE6/tempImageTL0Syq.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - FINAL TIME- 06:20.38 Of course my swim, bike and run was considerably slower than many previous 70.3 because of the weather, elevation gain and heat on the run. I crossed the finish line filled with so much joy to be safely finished and with a new-found enthusiasm and motivation for this sport. I share this to encourage you and remind you that your mind is your most valuable tool, but if you’re not careful, it can also ruin you. Be aware and make the decision to be positive – it IS a decision. Don't be afraid to set goals and let them become true - you may be surprised at what you can achieve. You wouldn’t think there was a bad weather looking at the pro times and the first men’s waves because they had perfect condition with overcast and no wind. I am just so thankful I made it through this course winning over my fears. My time was S…. , but damn. That was a great achievement. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632882859091-3RV2CZ247RTGZX9GA21R/tempImageB7GHlL.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out The Narrows ZION NATIONAL PARK https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632884147036-PU9D0JGIR50RM9FXGWKE/tempImagejc9HrC.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Capitol Reef National Park https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883075988-XUF81Y9TQZ7LWVRW9WZS/tempImageAS0rKd.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Bryce National Park https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883929109-9TFONO1PVURFZ7L8N9P8/tempImageUBSmiw.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Arches National Park https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632800175513-I958F09UB8RMYNB6VQFE/tempImageDFERrU.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - No swim warm up allowed so I did my usual warm up with push ups and running. I peed 4 times (FOUR!!!) waiting to start the swim. Just stood there around all the other athletes and peed right there in my swim skin standing up. I wasn’t alone. The ground was wet everywhere and we all know where that fluid was coming from. I also poured a full gallon of water in my face and skin suit to avoid the shock in the water. I really wanted to avoid any panic attack that happened in the past. I warmed up by running in place and doing jumping jacks to elevate my heart rate. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883648619-MTD9DFKJMOYUC1LKK04D/tempImagePIsqmF.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Lower Antelope Canyon https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632802965818-5S2XSQ6WTB5GTECAJO3Q/A52580D8-D847-4426-9DDD-142F27658552.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - The temperature was rising, but it wasn’t too bad. Felt much better than the temperatures I experienced in Florida during summer. Finally I reach mile 10, I was at the home stretch. I had one more steep climb and then it was downhill the rest of the way. I powered though that last climb, it was really something. I met Jill and we walked through the last hill. Then I cruised down towards the finish. The downhill momentum was great, but I was pushing it as fast as I could go. I got passed by a few people and passed many more. I was in the home stretch and I knew I wasn’t even close to getting my time. However, https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632489360883-S4XPL5XZ292JXDVJUZP2/IMG_4327.jpg ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801245587-M7YDUGRFS27K10GFJYWZ/3650_112673.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - My riding plan was to ride at my 85% FTP My goal was to have a strong ride, but not burn too many matches as my REAL goal was to run the entire run and not fall apart. But I was planning on crushing the Snow Canyon climb 45 miles in because I knew I could recover on the downhill after. I knew that my low cadence work and strength training was going to pay me back. I hit the snow canyon hilly route with no rain…Here we go. The 5 mile Snow Canyon climb is one of the highlights of St. George and is hyped up as a monster of a hill, however I found it to be the exact opposite. The scenery is incredibly beautiful, but the hill itself was kind of disappointing. Not that that’s a bad thing, but I was riding it and expecting the hard part to come and then I was at the top. I hadn’t given myself the chance to hurt like I was expecting. I am not saying that It was easy, I tried to focus on a mile at a time in order to distract myself from the pain that was certainly in my future. “Pain is always temporary.” https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801422912-FMT4I7L22AAAV0ZATTAG/3650_075560.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - But… as soon I turned at mile 46 to go downhill toward St George, the thunderstorm ⛈ hit again this time with freaking HAIL. And it was hurting! The crosswind was scary and didn’t feel safe to go fast downhill. I have never felt so out of my league. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801813914-C4U9A6SDKHT738DF0MJS/IMG_4523.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - T2 Bike catchers were a treat. I run to the T2/run gear bag waiting for me at the rack. I headed out on the run course and of course the sun finally came out! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801080802-MMKZ0K8GO2ZGYMF3KB17/3650_301601.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - THE BIKE 56 miles with 3.442' of elevation gain I started my bike screaming what a F…. Did just happen? I was still shocked. I was cold. It was dark and wet. My hand were freezing in the wind and rain. I got warmed up after 15-20 min because I was pushing my power. I saw a couple of bike crashes (they reported over a dozens crashes on course but gladly no one was severed injured). Only after 30 miles the rain stopped and it was cloudy. The bike course was AMAZING even though it was wet and dark. The roads were SO SMOOTH (until the very end) and the scenery was gorgeous. As the course progressed I would grind up the climbs and cruise down hill hitting speeds in the 34-35’s quite often (I was afraid to go faster on those wet roads and with that strong crosswind). I held strong on the course. When I was going uphill passing many people along the way. I did get passed every now and then when going downhill. My body was feeling good on the bike, but I was outside my mental comfort zone. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632800022597-V3U3F6U14X0MV96TTZW9/IMG_4467.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - How did I end up at this race? I cannot really remember. It was a deferral from IRONMAN New Zealand World Championship 2020 or did I qualify with Ironman VR? All I remember is that in 2020 I qualified for IRONMAN 70.3 New Zealand, but then the COVID pandemic hit us and greatly impacted training and racing. I started racing IRONMAN races virtually and I got another qualification for World. Then I re-qualified with IRONMAN 70.3 Gulf Coast. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632800075693-XKM5NY2P6R3QAV4NS3Y1/tempImageTEBxKY.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - So here I came… That whole year and the movement of all those race registrations was somewhat of a blur. However, I ended up here at the IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021. I’m so glad I did it to prove to myself again that anything is possible. This race was supposed to be awesome despite the late start (read below). And I am so glad that I shared another great experience with April Critelli while meeting many great friends from the Tampa Bay Area. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632798220074-KXAWIDOHGH2GOQ5M6F31/tempImageJHb17l.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - THE SWIM 1.2 miles in Sand Hallow Reservoir and in a fricking scary thunderstorm with wind blowing over 40 MPH. Yes! A thunderstorm ⛈ and a desert wind sand storm ☔️ hit while we were swimming. The pro started at 7 am. My wave (W 45 - 49) was the last one and it started at 9:55 am. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632884045466-IP8O1JGPBB3NT793SJ34/tempImageJfc5QF.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Canyonlands National Park https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883192062-ESSWRAJGI25SZB8GSVVA/tempImage9whPS8.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Coral Pink Sand Dune State Park https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632883721896-N9ZJAH32O8UCQLQT6FAC/tempImageKHbVSQ.gif ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - Make it stand out Kayaking from Colorado River (Glen Canyon) to the Antelope Creek and the Hike again to the lower https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1632801557465-0XS4JYFH9SYIBX16X01E/3650_290096.JPG ForzaFit Blog Content - IRONMAN 70.3 WORLD CHAMPIONSHIP St. George, Utah USA - 2021 - I took the descent very easy as you know I am a freak riding downhill. Yes I am still afraid to go too fast even if I was impressed with how well the roads were maintained. And I knew that downhill I would be much slower than others… and if you know me … you know why… lol I could not stay on top of my power plan, but I did it with my nutrition. I drank 3 of Infinit GoFar. I peed 4-6 times… I lost count. Once I hit Diagonal Street, I was happy thinking that finally I would be out of danger from slipping or be caught in a thunder. http://www.forzafit.net/race-reports/2020/5/24/123-t monthly 0.5 2021-05-17 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621164234126-S0DZAUXFGQHBWVUYAXGU/IMG_0776.jpg ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621255438158-SLP7CTKJNKOGKKE9F7JG/128_3rd-2690314-FT-4450_021531-42086832.JPG ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621256049116-V5SLGR9CIXCQXOF1TMG5/46_3rd-2690314-CERT_US-4450_027804-42086750.JPG ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621255688954-5URWH4D4Z36A4N0KEJT4/11_3rd-2690314-CERT_US-4450_005433-42086715.JPG ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621255877308-JL3GRUF2IO4Y497T8NK1/152_3rd-2690314-FT-4450_039626-42086856.JPG ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621256165278-WXCXIOEZQ1L4F12G5IS0/88_3rd-2690314-CERT_US-4450_065647-42086792.JPG ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1621163657195-FDJPW89LZW8MDT8SNAC7/IMG_0872.jpg ForzaFit Blog Content - IRONMAN 70.3 Gulf Coast - Panama City - 2021 http://www.forzafit.net/race-reports/2019/12/10/ironman-703-indian-wells-la-quinta-california-dec-8-2019 monthly 0.5 2021-09-24 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042183535-V7LEF5SH4JCW6RUYKONY/44f5a9f3-9247-4199-8064-a1f354f2663f.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042212306-7B5A2MLNSLRIM0FBTA91/IMG_7468.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042206576-8DUPP30YOAZXAMSLX84W/IMG_7471.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042216491-FZVX77IFVO4QZC0CH0OF/IMG_7488.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042232726-470TM89CQTOUP34UB8US/IMG_7506.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042232376-2FPJMRCZ5WLX1YZ6KQAD/IMG_7533.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042241155-FY1B80CLUTEFTXZ0QQ5J/IMG_7607.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042248751-F6FJ0U5ZOVH2QGNFD0FS/IMG_7638.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042255815-M3KR98C83BJYUI3R0GI5/IMG_7650.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042255813-H55X7GRFMSJT4WBYQBAJ/IMG_7654.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042268053-MR5YZJ346EYAZX9OT5WS/IMG_7658.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042266401-ZX63E4J2OGMKX6C0KAZW/IMG_7666.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042283581-3BAGFBP3VGMIMQUNZAZ4/IMG_7694.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576042282095-GZ1YTWVT1GMZHL13PDU1/IMG_7702.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576043754946-JA0WL9VI2CBRQB3RDZDB/IMG_7546.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576043754001-Z2QC1FY0F6QVV5FOTCRO/IMG_7547.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576040348155-MN6ZGDBJC8PD82VYQU0F/run+2.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … The tightness in my hamstrings and back did seem to make my run stride short and slow/clunky, which never seemed to improve throughout the 13 miles. The sharp curves, steep undulation of the golf cart path run course and sand didn’t help either. I never really felt like I found my stride. Before starting the second lap, I had the urge to pee – at least I wasn’t dehydrated. But I waited until mile 10 when I knew I had not much time left to run. I wanted to avoid being too wet on my shoes and then get blisters. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576040480711-RZ4GJGJFZCO4Q7WO4ICD/Facetune_10-12-2019-09-31-08.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … Around mile 9-10 the golf course path seemed that would never end. Once I got out of the golf course, it was time to pick up the pace. But my legs did not want to ShutUp. My feet just wouldn’t go as fast I wanted them to. I would try to focus on the mechanics that will usually get me back to a decent pace when I’m tired; body position, driving knees forward, 180 stride cadence. But then I’d check my pace and be disappointed that I couldn’t seem to go faster than 8:45. I stopped looking at my watch and just tried to push as hard as I could to the finish. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576038865904-8FWMT4TNC2P6NVSYPDD1/push.png ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … I warmed up with some running in place , high knees and some usual push ups to bring my HR up. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1575959110899-1YY3L3ATHOOSP2Y8SL7Y/IMG_7399.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576041363174-4G0LF3KIQB9D0UOX4J3G/IMG_7573.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … Anyhow, I achieved more than I ever thought possible this year and I owe a lot of credit to coach Hector’s infectious and inspiring attitude that leaves little space for limitations. I can’t wait to see what we’ll accomplish in 2020. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576038133859-1V2XGU4UQBZ7N9JAZ296/IMG_7404.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - After this… process was completed, we had to hang the wetsuits in designed area and pick them up only on race day. Therefore there was no pre swim practice. The wetsuit must remain tagged until the race. NO ONE WILL BE ALLOWED IN LAKE CAHUILLA WITHOUT A TAGGED WETSUIT. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576039156632-4UVP5BJXHDEROS0UWWE5/04274292-C900-4155-A08B-5B19530FBEC7.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - Race Day Alarm set at 3 am. We were at the tennis garden by 4:05 am, therefore we took one of the first buses to get to the lake. There is no other way to get there due road closure. One good thing about racing in California for the Eastern athletes is that being in the Pacific time made us wake up early very easily. Those three hours made a huge difference. I took my time setting up my bike and nutrition. I stayed in my warm clothes as long as I could. At the 5 minute call to exit transition, I put on my wet wetsuit, the hoodies and the neoprene cap. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576039357561-H2I8NX2NSI5SIUC2FP7O/swim.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - The Swim The Coachella valley race begins with the swim, set to be a 1.2 mile loop through the waters of Lake Cahuilla. This protected and picturesque reservoir provides an ideal rolling beach start. Let me just say that no one looks good in a wetsuit. No one. It was cold and cloudy. We lined up at the swim start, the cannons sounded, and we dove in. I ran into the water expecting some sort of warm barrier between me and the wall of ice, but my face froze the instant the water grazed it. I could not breathe with my face in the water for the first 200-300 yd., so I was alternating freestyle and backstroke. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576039811820-8J1S2Z2J6BNQN8MGU5SQ/Facetune_10-12-2019-10-06-39.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … However, I noticed many group of riders drafting on the other direction with total disregard for drafting rules. But let’s talk about the actual course. Everyone has their own opinions. These are mine: Bike course was great, super flat and relatively fast. Road surface coming out of reservoir is a bottle shooter, in fact it is pretty rough through first big right turn. Probably not the place to get overly excited out of T1. I saw many bottle on the road and a couple of riders down especially at the turn arounds. OUCH! Nice long straight after that. There were definitely some rough patches during the whole course, but overall it was pretty decent. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576039852357-XG85PCHFBAPON3NHTCGV/Facetune_10-12-2019-10-08-54.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - The Race Track was totally rad, but very technical for a freak like me . Many sharp turns made me go out of aero.... As I mentioned before here were a lot of 90 degree turns. In these corners we found the worst road conditions on the entire course. Very bumpy and poorly patched. I used caution. I almost stopped at those turns. Coming from Portland, the ride felt flat as a pancake. Not totally true though. Most of the (not much) rise is at the end, in fact going to T2 we were gradually climbing and found some headwinds on the second half. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576040768154-DW6FD3PXL5T2DWCKFB3W/IMG_5253.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - After finishing… … my hands froze for about 1 hour. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576037780959-RBD1PBYCGLZ5DI5FAIG8/IMG_7393.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - Pre race logistics… ..were a bit confusing, but after the athlete briefing everything was clear. T1 was at lake Cahuilla and T2 at the Indian Wells tennis garden. They were pretty far from each other. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576037958309-I2XC2JHEO737YF327XKD/IMG_7389.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - PreRace 1day out I spent a lot of time visualizing and thinking through each part of the race; contents of each transition bag, how much nutrition and fluids to take on the bike, the steps I needed to take in each transition, etc. This helped a lot with pre-race nerves because I was confident in my plan to manage the added logistics of day-before gear checks, changing tents, and split transition locations. With my solid plan, we then spent most of the day running around decontaminating and turning in gear, visiting the Ironman village and braiding hair. We had to follow the wetsuit decontamination protocol. The protocol is designed to eliminate the possibility of introducing the quagga mussel into Lake Cahuilla. All we had to do is to submerge the wetsuits in water containing 2 parts per million chlorine solution for 30 seconds. To ensure the protocol is followed, the volunteers were tagging the wetsuits in the designated area after the submersion. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576041519595-V7Y9EO8XCYFRXIIXZ9VS/IMG_7477.jpg ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - … Thank you to my awesome husband Mike and my daughter Alessia who were the best sherpas ever and to all the great volunteers and super great race organization. Our adventure continued in California exploring Palm Springs and San Diego Area. Until next time. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576039722794-DWJQVCNH2L9G0YZ0JAQH/Facetune_10-12-2019-10-09-28.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - The Bike I wanted my normalized average power output to be about 85-90% FTP just like my last 70.3 race and I nailed it. The difference was in the speed. My last race speed avg was 23 MPH while in this race It was 22 MPH due the many sharp U turns and the new addition of the race track. I caught up to a Mexican guy who was working at about the same pace, we traded positions every mile or so but we both respected the no draft rules and kept enough distance between us when we weren’t passing each other. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576041408623-ZIKPC2D3SPJ3H6SWVEFE/IMG_7579.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - Conclusion People always ask triathletes why we pay so much money to put ourselves through so much pain. The training, the preparation, the finisher’s chute at an Ironman brand event are the reason. The red carpet, the overhead clock, the emcee, the cheering crowd, the energy… it all validates the magnitude of the accomplishment each finisher just achieved. It is always epic and it is always worth it. I finished in 5 hours, 19 minutes and 28 seconds and closed out the 2019 triathlon season with a smile from ear to ear. However, I’m losing some faith in the accuracy of the IRONMAN time trial system, for the discrepancy of paces/results. My half marathon time was at 1:55:06. My watch’s pace was at 8:47 while for Ironman results, pace was at 9:12. Go figure how they do the math. Do yours now? https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1576040238467-6028A4YU0EXVOKFR9OYU/run+1.JPG ForzaFit Blog Content - IRONMAN 70.3 Indian Wells La Quinta California - Dec 8, 2019 - The Run As I headed out of transition and onto the run course, I got an emotional recharge from Mike and Alessia. Their cheering gave me what I needed to get through the hilly half marathon in front of me. I carried a 16 oz Base Formula mix with the plan to finish it during the first loop and then refill it. It was a successful plan and I felt good hydration-wise. I took 3 Cliff gels and not 1 or 2 as usual. I knew and I felt that my body was burning more. Six miles passed very quickly. It wasn't until I had to start the second loop that I got a little sad. I could hear the announcer calling out the names of those who were finishing, and all I wanted to do was be done. http://www.forzafit.net/race-reports/2019/9/27/ironman-703-north-carolina-report-2019 monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685881585-GMORZL2U5FGN35K44KJ8/IMG_6589.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … The good news is, my legs felt good until mile 10 when the usual tightness attacked my Ischial Hamstring attachment. (It's a pain in the butt!) I tend to come off the bike feeling warmed up and loose, and my body doesn't usually object to the transition. So I was cruising past folks, running by feel, and trying to settle in. I tried not to think about how many miles 13 was. Plus that 0.1 at the end. After 400 mt I see Sonjia again in front of me, and I cheered as I passed her.. Then a couple miles of climbs in the sun through the downtown area, we turned into a much shadier, prettier, tree-lined avenue. The shade seemed to drop the temperature at least 10 degrees, and life (and running) felt tolerable again. I tried to keep my pace and my energy up, encouraging people as I passed them or they passed me, cheering for folks going the other way, and thanking the aid station volunteers… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571610643615-BKI90LCPOM1DYO8OLP20/IMG_6493.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … I want to thank everyone. I know many of you were following me and sending ShutUpLegs vibes! Today was a good day! Felt good following my coach’s plan. He finally nailed my training. Hector is passionate, knowledgeable and efficient. He is getting the best out of me as an athlete and coach! And I need to thank Ows Leo for helping me overcome my OWS fears I had the last couple years! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571610837395-ONS9HVV5QZTRDIVVK0W2/IMG_6528.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571610855152-0T627RE2F5F97097A8J9/IMG_6541.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571611514350-0QUSP98WSHRIT4ZIFS2B/IMG_6542.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685980244-73OYKQSY4VGQ8DMHMJYD/IMG_6484.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685999607-TACVFCKKOLNR12J6GQBD/IMG_6504.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571686003086-19R09KEIHBBGIII05CP2/IMG_6478.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571686037272-HGBLA2A18RE6O20EIY8D/IMG_6457.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571686076751-9H52HO8TJ93HYPVJ0YI3/IMG_6498.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571606578290-3GP7LRN6J232ORKJ8TEP/IMG_6482.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - The Swim The swim is a wiggly, winding point to point course. It is a salt water canal swim and usually wet suit legal, so it was bound to be pretty fast. Additionally the tide was pushing as well, so I was expecting a fast time, even more so as I had trained quite a lot on my swim. To avoid panicking in the water, I jogged in place for about 5-10 min while standing in line waiting to start. I did 10 pushups and I think people thought I was crazy. LOL! But all I needed was to raise my heart rate a bit before the start. I took the first few minutes in the water easy, and then I just found a groove. It got a little congested here and there and at one point some women aggressively pushed my leg down around the first turn buoy. I kept swimming and swimming and counting and counting (this helped me forget about panic attacks). Directly when starting the swim you could feel the salt water, wet suit and current helping a lot during the swim. Tried to swim technically all the way through and near the end I was even able to pick the speed up a little and pass some more athletes. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685724309-2ZFK4CMN8S7S09Q0IWBU/IMG_6585.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … There was almost nobody around on the bike course when I started. For most of the time there was nobody in front or behind me for as far as I could see. There was no target to aim for. The flat and straight course straight made it extremely boring so I was happy to see Sonja and other athletes. Lots of riders were drafting from the beginning of the ride. There were no referees. I never saw one. I normally make up a lot of positions on the bike, but this time I was 2nd AG and 5th overall women. WOW! I peed about 5-6 times while biking confirming I was hydrated. A guy told me:"Hey, You are leaking!" I responded: "Oh...Yes! I am peeing!" That was funny! Other than the bridges and the drafters, the only truly annoying part of the ride was the congestion. I was getting stuck. Someone would pass me, and then slow down, so I would be forced to pass them again in order to not slow down myself. After yelling at all those drafters, I was damned if I was going to be forced to involuntarily draft myself. So I did a lot of surging and passing on the way back. Not always in a bad way, though. I ended up leap frogging with Sonja over and over and over, and we cheered for each other since we were doing it so often. We kept each other motivated and inspired! And maybe faster than we'd otherwise been!… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685844578-55PGVSG6PDBXWX6SUKC4/IMG_6588.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - The Run Yay, running! The last thing I had to do before the party can begin! I felt great right out of transition! My legs felt good and I got pumped when the official out of T2 screamed: you are woman nr 9. Wow! I felt like a pro!.. lol!. Started with my rocket fuel formula right away. The sun was out now, but not for long. Fortunately a storm was coming and it got cloudy. One single loop here, through downtown Wilmington and around Greenfield Lake. Once I got to the lake the run was pretty shaded which did help. However, who said it was a flat run? Because it wasn’t that flat. We had a couple of climbs to run. The first few miles had quite a bit of climbs in the glaring sun. The aid stations were spaced out strangely. My plan was to run from aid station to aid station and take 20 sec to fuel and hydrate. I did stick to that plan in part. The aid stations were amazing. They were all well organized. However, I had my own nutrition plan, so I stuck with it. (In addition to my rocket fuel formula (2 bottles) I licked some Base salt about every mile, took 2 Cliff gels spread out over the run and drank water at each aid station)…… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571606983214-WJGU4GPDWXSD3DBI2FZK/IMG_6540.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - T1 This is a long transition and complicated transition. It is a bit more than a quarter mile run across and down the street to the transition entrance. The wetsuit strippers were fast and the volunteers at this race were just fantastic in general. I had a pretty quick transition. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571606171126-1B3FFQM53F1Z4LWXQOH4/IMG_6478.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - Pre Race This race is logistically complicated. I've done races with two separate transitions before, as this one has, but never one where each discipline is point to point. Nothing ends at the same place as it begins. And to be honest, I didn’t mind this at all. I loved that my bike got back close to finish and that all my swim stuff magically appeared with it. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571607804897-TL8QF6ANIN67SE4DBC6T/IMG_8967.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - Race Morning After a very early wake-up and taking various shuttles to various transition areas, we all arrived to the swim start area. It was dark and cold (50 degrees air temperature and 70 degrees water temperature). https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571610550413-1N13C2UI1C8N048D17L1/IMG_6526.PNG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - In conclusion I COULD HAVE Subbed 5 hours. If I knew it, I would have probably pushed a little more! Who knows if I was capable? I will try next time. Yes! Because my goal is to get faster on the run leg and feel more confident during the swim leg. I know I can and with the help of my coach I will! Also, learning that I had a PR on the bike leg gave me a great feeling. My goal was to get the podium and to qualify for IRONMAN 70.3 World Championships 2020 in New Zealand. I am pretty happy that all the training paid off! I’ve trained hard for this race like I've never done. I wanted to qualify for IRONMAN Worlds early so I can’t take it easy until November 2020. And I did it! I got the podium and I got the token to New Zealand IRONMAN World Championships. Hooray! I enjoyed the new journey with coach Hector… https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685532928-U7PMBO1JW33O69CIY919/IMG_6586.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - The Bike If I could use only one word to describe the bike course, I would say "flat". If I could use two words to describe the bike course, I would say "flat and windy". If I could use three words to describe the bike course, I would still say "flat, windy and congested". However it was fast, very fast. It was basically a long way out on a highway and then all the way back. Temperature was great. It was in the low 60’s and cloudy. The sun was coming out sometimes. I directly felt pretty good and got into a good pace right away. There are 2 bridges with some metal work that I passed twice. I took caution when I passed those as they are tricky. There was debate over whether it was "pancake flat" or merely "flat", and I would argue that there were enough overpasses and bridges that it was bumpier than a pancake, but certainly not much more. So lots of time spent in the aerobars, coming up only to eat, drink, and deal with hazardous road conditions and hazardous people…. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685945739-LU37JJJ5OX8O0OYGHG9X/IMG_6581.jpg ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … I started to try to push, to give whatever I had left, which at that point wasn't much. I heard people cheering my name, but wasn't sure if I knew them or if they were reading it off my bib. I tried to smile instead of grimace. I entered the chute, forcing my legs to keep moving. I saw the clock at 5:02:00 and I was so happy! When I started the run I messed up my garmin watch and I had to start a new workout for the the run leg, so I did not know my exact time. Then as I crossed the finish line, even though I keep telling myself I need to come up with a finish line maneuver that doesn't have so much potential for bad faces and awkward body shapes, I ended up only doing a big smile. I knew I lost some positions since a couple of women in my category passed me. I was so happy to see Donna at the finish line waiting for me. She told me: you are 4th! However after a couple of minutes I was already 5th. The 4th place beat me by 16 seconds. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571605748462-I4623BTDNN7HN7Z5C12P/IMG_6490.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571610721291-4TQUIG7RGLNNU0VC8GRH/IMG_6517.JPG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … I’m also proud of my athletes who raced and nailed it today. Erika placed 3rd in her category (she beat me of course... she’s so strong!) and also got the New Zealand IRONMAN World championships token! And April got a PR on 70.3 course. Thank you to our Sherpa Donna who followed us all Over Wilmington. Congrats to all who raced today and thank you to all volunteers at NC IRONMAN 70.3. Also Yelena, Jessica and Sonja got the token. Congratulations girls! We will have fun in New Zealand. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1571685918034-22P7TEXXC5HMMZDG7FZP/IMG_6590.PNG ForzaFit Blog Content - IRONMAN 70.3 (71.9) North Carolina Report 2019 - … Around mile 4-5 Erika passed me. I was waiting for that moment and I passionately cheered saying go, go, go, catch them. She is so strong and fast. I knew she would pass me and be on the podium. After the turn around somewhere around mile 7 I saw Sonja again, then Yelena and I was wondering how come she did not pass me yet. Then I saw April. She was looking strong. We cheered for each other. After mile 8 I decided to finally pee. I was holding it because I did not want to wet the shoes to avoid blistering. But now I knew I had only 40-45 min to go. At mile 11-12 My body was ready to be done. But I only had 1-2 miles to go. I can do anything for 2 miles. I turned onto the street we'd run out on, so I knew I had to be somewhat close. Holy S***! I was back on the hill, but I knew I was close to the end, so I tried to stay strong. I really wanted to walk. I did not let myself walk. http://www.forzafit.net/race-reports/2019/8/5/ironman-703-ohio-race-report-2019 monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565056527187-3FQSRTK77L4XTJ0UYVDT/thumbnail.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - Race Day Before going deep into the race recap, I have to share this weird episode that happened to me in T1. While I was setting up my transition, a race volunteer (he had the same T-shirt that every other volunteer were wearing) came up to me and said: “are you a good swimmer”? I said: “I am an okay swimmer. Why?” He said: “Would you please swim for this lady and her husband that had health issues and cannot swim today?” The lady was standing next to him and had the bike set up just close to mine. Instinctively I responded: “Yes I can help!” So he gave me the 2 timing chips which I put on my other ankle and said to give them back to them at the end of my swim at bike transition spot. When they left, I started thinking…. “Wait a second! I am an Ironman coach and this is not something normal. I have never heard of something like this.” So I walked to the race referee and asked confirmation. OMG! I was going to get DQ if I had swam with those chips. In my instinctive nature, I was just trying to help others, without thinking of the rules and consequences. I am so glad I woke up from my stupidity and avoided doing something that could get me disqualified! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565056901881-1MD1DBMPMATAPXS3ED7Z/cc.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - … After about 2 hours of straight lines, we hit the last 14 miles of the course. This was in stark contrast to the first 42 miles. The race director had saved all the hills, turns, and technical bits for the end joy. Riders got bunched up, descents were fast, and climbs were filled with some furiously passing. I wouldn’t call this a particularly fast course because of the number of turns towards the end. Also, the roads were open, so we had cars to deal with the majority of the time. There were several times that the riders were having to wait on cars, or a car would pass us, then have to slow down because they couldn’t get around the next group of riders and we’d have to brake to keep from running into the cars in front of us. Traffic got increasingly more congested as we were nearing town for T2. So as we were navigating the course and all the turns at the end, we were also fighting real traffic. It was very unsafe at times. However, as I rounded the last few turns and came into view of a sea of people, I knew I was just about done. I hit the ground running at the dismount line, and crossing the timing mat, I had made up some serious time on the bike. I managed to finish in 2:38:10 jumping from 71st to 9th position. Then, it was a mad hot dash to the racks. So I grabbed my run bag (that had been sitting there since the previous day) & realized that my shoes were burning hot too. Fun?!? It was upper 80s probably by the time I got off the bike. After grabbing my bottle, all I had on my mind was crushing this 2-loop half marathon. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565057404487-AIP7971KFUY741YOHEYS/dd.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - … Anyway, it was a long weekend, and a tough one. The hours of training are long, the stress of life is real, but so is the determination to not quit. Certainly not now. I will always strive to become alway a better athlete and a better coach. My full potential did not come out yet! But now it will! New Zealand World Championship slot I’’ll come get soon! It is a promise from a stubborn Italian! Also, a big thanks to my awesome sherpas (my daughters Asia and Alessia, and my mom Lia) for supporting me and following me around Delaware. I also want to thank my new coach for helping me nail my nutrition, which helped me feel great during the run. We have a long way to go to nail the numbers too! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565055514561-JYVTT2DDCI057JZCK7FB/a.png ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - I thought… it would be a lot uglier, mainly because 4 weeks prior IRONMAN 70.3 OHIO, I “hit a wall”! I wasn’t feeling strong in everything I usually do for about 20 days, and my personal athletic trainer and my personal triathlon coach agreed and demanded me to take 7-10 days completely off from exercising. When I heard that, I had a mixture of sour and sweet feelings arising in me. I was scared to stop training and playing with that fine threshold line while I was aware that my body was asking me to rest, relax and regenerate. They told me I was in a catabolic state. Everything I was doing was just destroying all I had built in years of training. There was no more juice to squeeze while trying to reach that FTP % or that Pace Zone prescribed. So I embraced the moment patiently, and I rested. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565057524361-TOBMMMCGSWQCOTV6E2IF/aaaaaaa.png ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 Time for a day of rest, then back to it. We are traveling south with a few touristic spots such as Nashville and the Blue Ridge Mountains. Thanks to Delaware, OH for letting us invade your town. ShutUpLegs https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565057319435-Y6CV1UG2YYX8UEFIEXWE/gg.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - Conclusion Great race, great venue! Delaware, you did a good job at welcoming us! IM did a great job with the course and the locals were awesome and supportive! However, shortly after beginning the bike portion of the race, there was a fatal and devastating incident with an athlete and a vehicle. She died instantly. We hear of those incidents all the time and we never expect it to happen to us. The worst thing about it is that it can happen to anybody. We all should be always very cautious while riding on roads. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565057194741-5MUS3Y5IVB6DNQP7OAYZ/vv.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - … I even peed once on the run. That did not happen since my IM 70.3 in Panama Country in 2014. I made it through 12 miles before my gluteus and lower back became tight as usual. However, I was still happy because in last few years this was already happening at mile 6. I trotted my way back towards Selby Stadium and managed a 2:06:38 run split. I use to be under 2 hours a couple of years ago and it is going to happen again very soon! My total nutrition on the run consisted of: 480 cal, sodium 1260 mg, carbs 117 g, potassium 350 g. With a time of 5:45:49, I crossed the finish line. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565056197182-F4H59MAZKAZPVFUEPXF2/aaaa.png ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - But let’s talk about the actual race..... Me, my mom, and my awesome daughters Asia and Alessia drove from Tampa, Fl to Delaware, OH. We stopped halfway in Chattanooga. We arrived in Ohio on Thursday afternoon to setup. The weather wasn’t bad, but on Friday it started to get hot. On Friday morning, we went to Delaware State Park to check out T1 and practice swimming. The water was 80+ degrees, so too warm for wetsuit. It was dark and murky and it took me a while to acclimate before swimming. Thankfully, I had good company! Nutrition taper started on Friday and on Saturday I was fully tapering fibers and following a strict diet.Delaware, OH, home of Ohio Wesleyan University, is a cute little town. It is a typical small college town with a main street area lined with shops and restaurants. The expo was on the Selby Stadium campus. IM 70.3 Ohio had 2 transition zones. Transition 1 was by Delaware Lake at Delaware State Park. Transition 2 was inside Selby Stadium. Transition were far apart, and parking on T2 was hard to find; therefore logistic is very important. I suggest to attend the athlete briefing to make plans accordingly. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1565056714549-8GKKAAO670E56WJITPE6/aa.jpg ForzaFit Blog Content - IRONMAN 70.3 Ohio Race Report 2019 - … The people behind us were trying to swim over us. I got swam over a couple of times. I tried to stay out of the crowd and stopped 3 times during the first 800 MT. All this made me very uncomfortable and slow. I could not find a good swim race pace until the second turn. However after the last turn, sighting was very hard because of the sun, and I found myself out of the course. I rounded the last buoy, made my way to my feet and I could finally look at my Garmin and I thought : “Oh Boy..I guess I’m super slow today. Whatever!” Yes…I jogged through the timing arch at 52:28, 12-18 minutes slower than I had thought. In sum, my swim was a mess, but oh well, I had to finish strong anyway! http://www.forzafit.net/race-reports/2019/5/20/itu-world-championships-long-distance-triathlon-2019-race-report-pontevedra-spain monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558356036904-0E8ZKKSO43GSAUDMI1Z1/IMG_2137.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - We continued… our adventure exploring Galicia and Portugal for an additional 15 days. We loved the people, food, sceneries, history, culture and landmarks. Spain and Portugal are countries that everyone should visit and explore. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355965097-O2CHAUZ3OX1B4UGEGSJU/IMG_3070.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Overall… it was a beautiful and unforgettable experience. However, we were starving at the end of the race. No food or drinks were offered post race. Also the communication prior to the race was very poor. Only one athlete briefing was offered and directions to move from one place to another were very poor. In addition, the athlete guide was very confusing. As an experienced IRONMAN coach and athlete, I cannot compare ITU with IRONMAN. IRONMAN does an amazing job with organization and communication with its athlete. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355610478-2JJ29SOK8VPWPGISXK6C/IMG_1735.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Swim (1.5 Km) Fortunately the swim was a water start. We jumped into the water and swam to the start. This short swim and treading water gave us the opportunity to adapt to the cold water prior the start. As the gun went off, we started swimming against the current. There was a spot where everyone felt the current strengthen. I started my swim slow behind a group of women because I wanted to feel safe around others so I would not panic again. After 1/4 of the distance I started feeling confident and passed this group as I found my smooth swim pace. I was so happy to finish that challenging swim. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355262789-0JSMDQL8HZ7NB572TFPW/IMG_1588.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Pontevedra… is a nice small city in the north western province of Spain (Galicia). It is the home base of triathlon champion Javier Gomez Nova. April Critelli and I arrived to Lisbon and drove to Pontevedra 3 days prior the race. We were very proud to represent Team USA in Europe. We stayed about 15 minutes outside of Pontevedra in a charming fishing village called Combarro. Our little house sat on a cliff of the main touristic winding narrow road, with a window on the bay. We could literally jump out the window to have a swim, but the water temperature was very low. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355366725-0Q2VMFWVYJ360OI6FOP2/f6cc8bce-8250-43b4-974e-ea44d45c3223.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Pre Race… The day prior the race we checked into Pontevedra and attended the athlete briefing. We bumped into the multi colored trisuit of competitors representing over 40 countries. We had a practice swim, and I panicked in the middle of the river as I could not breath properly due the low temperature. After checking our bikes into transition, we were exhausted and decided not to have a dinner…. (OMG we just ate a peanut butter sandwich). I was hungry all night and I kept waking up for another sandwich. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355738372-BCSSHDD6UF20SW4TI92F/IMG_1729.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Bike (110 Km) The bike course was a hilly and winding 3 loops in the mountains of Pontevedra. My strength on the uphills allowed me to pass a lot of women on the way up. The long descents on the way back were steep enough to go fast, but not so fast for me as I tend to be cautious downhill. As the experienced Europeans and Pros (including Javier Gomez) were passing me on the way down, I panicked a couple of times when I was close to the cliffs. There were no flats, only climbs or downhills. There was a part of the course that was spectacular with scenic views of mountains and valleys, but very scary as the road was very narrow and winding without guardrails. We knew that we would be finishing strong but not fast as we train mainly in the flat trails of Florida. I learned that the British are the meanest and that Europeans in general are the strongest. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558355879779-UPCV8RWIIJXKA1I22DEQ/IMG_1760.png ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. - Run (30 KM) The 4 loops run was along the river, a shaded dirt packed trail and through the heart of the cobbled stone hilly narrow roads in the historic town. April and I were surprised that it was not boring at all to repeat it 4 times. The beauty of the course, the calm of the trail and the cheering people in the “Centro” made it easy. I will always remember the smell of cigarettes and grilled seafood as we run through the cobbled narrow streets of that lovely city. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558356157455-QUS9B9AS6AUVB2A441RV/IMG_3085.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1558356156260-PKXWP0S88LJ1V9ZJDLIS/IMG_3115.jpg ForzaFit Blog Content - ITU World Championships Long Distance Triathlon 2019 Race Report Pontevedra Spain. http://www.forzafit.net/race-reports/2019/3/18/ironman-703-campeche-mexico-2019-the-only-sunset-ironman-703-in-america-yes-it-starts-at-1-pm-and-you-finish-at-sunset monthly 0.5 2023-12-02 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552946121610-HMLOY003X6WV1NXM3V6O/sss.png ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - Swim Out of the water. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552947408858-UHNBTT7J6J24LZ61EVOK/ssaaaa.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - Finish I don’t know if I’ve ever been so grateful to see a finish line!! I have so much happiness and amazement for everyone who finished this race because it was a really tough day. Seriously, we loved this venue and it’s so special to be able to race with my friend Rocio. We also had our families supporting us. I took 10th AG with a 5:58. It wasn’t the day I had hoped for, but that’s racing. Even though I didn’t have a strong ride, and a shitty run, I am so stoked to be at the next level with my training. I can focus on making my next race even better. I will be focusing more on the process and how that will allow me to get the results I am looking for. I think that the late start contributed to my GI syndrome issue. I’m leaving Campeche really proud of staying strong to the finish line—and more motivated than ever to keep training hard and to do everything I can for some big magic at my next race. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552947598998-INFGHW7R9GPCM0IPALR2/ssf.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - … Some races are like this: you really have to look within yourself and draw on everything you have. I know that what’s inside of me is gratitude and grit, joy and hunger. This is the best part about triathlon, I think: really getting into your body, into your heart, and then laying it all out there for yourself, for the world. I’m super proud of Rocio for competing her first Ironman 70.3, and very thankful for my husband Mike. He is the best sherpa you can wish for. And grateful for my girls and Chloe for being there to cheer us on! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552946616976-IEHK7ZACL1A807W68CXW/dddf.png ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - Bike Hot, humid, sunny, windy, and hilly. The bike started off on a very steep hill. I held a good pace on the bike, through the rolling hills of Campeche, and was able to briefly maneuver into 5th place. I could not maintain my 80-85% Ftp as predicted. My back was sore as I was trying to go with higher wattage. So I just stayed at 70% Ftp. And that felt good. I did drink and eat what I was supposed to do and my stomach handled it very well so I was really pleased with that. With about 10 miles to go I finally focused on what I could control and made the best of the ride. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552947159223-9H4HDS9SMYM7UW18SNHF/dddd.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - … The run is also two loops. It’s on the main road that goes along the ocean, so breezy but almost no shade. It’s also flatter than a pancake, which means you’re using pretty much the same muscles the whole time. By this point in the day, temperatures were in the 90s and humidity probably about the same percentage-wise. Yikes!! At mile 6, I had so much pain under my feet. They were burning. I knew that blisters were forming, caused by the water I was pouring on myself. My feet were soaked. The run was a hot one for sure and I was losing ground. My body just was not moving the way I wanted it to on the run. I gritted my teeth and dug in for the long haul. But my running legs were just not there. This was my slowest run on a 70.3, but I still was able to come away with 10th place on the day. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552946732903-5WYP3LSRKG3JM3GIVO48/dddf.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - … One cautionary note about the bike leg at Campeche: the many huge speed bumps. In terms of the actual course, I would describe it as rolling, with the real challenges coming from wind (it’s head/cross for the first half of each out-and-back, then tail/cross, then head/cross again, and finally tail/cross as you get to to the turnaround), heat (you’ll get really hot during the tailwind sections). I came off the bike thinking “Huh, my legs aren’t shot,” and figured that I would be able to put up a solid run. BUT….. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552944091288-HBYD2CE9339BGZTHKWZY/cccc.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - Pre Race Campeche is a marvelous medium-small city on the western coast of the Yucatan Peninsula. It sprawls out from a central walled city, which was constructed after the city decided enough was enough following 150 years of pirate assaults. They are a patient people, apparently. Pirate culture is everywhere in Campeche—it clearly is an important part of their history: living with the pirates, overcoming them, and then memorializing the struggle (kinda like race reports…hmm, metaphor?). Our Hotel Plaza Campeche was a half mile from the main coastal avenue (The Malécon) and the finish line. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552948019988-L5C0SLINT9072UY3A2J2/s.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - … OK, race logistics. Campeche is a two-transition zone race. You swim at the Campeche Country Club, about eight miles south of the town proper, so you’ll have to get yourself down there the day before to drop off bikes, and then to T2/finish (at the convention center) to drop off your run bags. This all sounds simple, but by midday the temperature is well into the 90s, and doing anything both requires extra effort and has the potential to deplete your physical resources. The country club is amazing. It has 3 infinity pools just facing the ocean. The white sanded beach is a paradise. The practice swim in Campeche was very helpful to have a feel of the rough water. Close to the beach water is mainly calm, but when you get in the open water waves are giant. https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552947039028-O00EHC2FA13ALNCFVNSJ/dd.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - Run As soon as I started my run my old enemy GI syndrome attacked me. I had to stop 4 times to use the bathroom. Oh boy… it has been a long time since I had experienced it. I always carry Imodium with me, so I took it after mile 2. I started feeling better so I started running with no pain and no urge to stop again in the bathroom. I walked at every aid station to pour water on my head, put ice in my bra and to drink gatorade. The volunteers were a huge help with this: the aid stations were incredibly well organized. Additionally, instead of handing out cups of water they handed out little baggies of water. I would just bite off a corner of the bag and sip, which meant I was able to take in a lot more water than usual. In addition, so many locals came out with sponges and ice cold water in coolers. If I didn’t already think the people in Campeche are the nicest anywhere, I certainly did after the fourth or fifth time I accepted an ice cold sponge!! Amazing. Oh, and—there was a marching band!! It was awesome! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1552947918232-BPS2YO9KJ7Z3B1DI6NBP/aless.jpg ForzaFit Blog Content - IRONMAN 70.3 Campeche, Mexico 2019 The only sunset Ironman 70.3 in America. Yes it starts at 1 Pm and you finish at sunset. - … People in Campeche are very friendly and family-focused. If you go to a park in the evening, entire families are hanging out on the benches and the kids scrambling around on skateboards. Everyone we met was genuinely happy to meet us. You will, however, need some Spanish to get around Campeche—many people speak no English. So prepare some basics. http://www.forzafit.net/race-reports/2019/1/8/miami-man-2018-multisport-national-championships-festival-703-amp-internatitional monthly 0.5 2020-05-27 https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546979612345-F2PU02TD6VPQM4X8X8LC/46157919_1934057026711998_6414378329083740160_n.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) Joan Placed 3rd in Her AG. Hard Work Pays Off! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546979535352-088QMB7HXFTOZLV6K85L/46184608_1934050420045992_4808711222155280384_n.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546978740647-LD4RNTTLGGJPH0SM4NAJ/IMG_8282.png ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) Ready To Race https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546979883475-4VCBTKDFGDRGYXLUGXWP/46243576_1936980866419614_2726760764978233344_o.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) Our Faces Say It All! https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546978865980-PEWX52DK62ZP24UNQ0IY/IMG_8168.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546979571112-DXFOSTM8W0XWWD49D6B8/46361123_1936980346419666_433508911954264064_o.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546978668198-ACCKLMG8CQRU96UA8VS4/IMG_8245.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546979750247-0ADG3K459ICCEARK5TFQ/46057177_1934054330045601_7778836821378596864_n.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) - Rocio Rosy Completed Her First 70.3 Distance https://images.squarespace-cdn.com/content/v1/593aff6ab3db2b2f40221d4c/1546978943684-2MP5B9C2G2NRHM6WEW5G/IMG_8340.jpg ForzaFit Blog Content - -Miami Man 2018- Multisport National Championships Festival (70.3 & Internatitional) What Is She Saying? 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Reports - IRONMAN 70.3 OHIO - 2019 I thought…it would be a lot uglier, mainly because 4 weeks prior IRONMAN 70.3 OHIO, I “hit a wall”! 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