My first Ironman Triathlon: Ironman Chattanooga 2014

 The truth about my 5th open water swim triathlon; my first Ironman triathlon, which was a confirmed 144.6 total miles, not 140.6.

TRIATHLON DATE: September 28, 2014

LOCATION: Chattanooga, TN

 WEATHER: Cloudy all day, 63 degrees to start the day, with the high reaching mid 70s degrees, not much wind and not too humid.  It did rain very steady the last hour of my bike ride and when I began the run.  Eventually the rain tapered off toward the evening.

CLOTHING: Xterra lava pants and a swim suit for the swim, bike shorts, tri club bike jersey and Tifosi sunglasses (amber lenses) for the bike and Chattanooga Triathlon kit 2014 top & 2013 bottoms.  On the run, I wore a visor, compression sleeves on my legs and Hoka running shoes along with my Tifosi sunglasses--I also started the run with a vest due to the rain, I was worried about my core body temp, ultimately I left my vest on the race course.

 RACE GOAL: Finish in less than 15 hours and really enjoy the whole day, not worrying about being competitive.  I met my race goal, stayed positive and never found a dark spot in the day, and truly enjoyed the whole experience.

This picture captures the finish line emotion

ACTUAL RACE FINISH: 14:26:17  

NUTRITION:

Swim: 1 gel (with water), 15 minutes before the swim start, I also had some cytomax electrolyte drink before the swim since we had to sit and wait awhile.

Bike: One gu gel (salted caramel)  in transition and then every 15 minutes I sipped from my 1600 calorie water bottle with carbo pro/cytomax together (1400 calories CP; 200 calories Cytomax).  I took in base electrolyte salt approximately every 5 miles.

 I also had 3 packs of Honey Stinger chews (2 with caffeine, 1 without) that I consumed  throughout the bike ride, but ended up downing the remaining the last 5 miles because they weren't gone and I knew I needed the energy for the run.  I did eat one pack of those orange crackers with cheese in the middle, I had an occasional cracker when I craved something salty.  I also stopped at special needs and added about 800 calories to my water bottle (didn't use it all, prob. had about 400 calories of that), I also had 4 gulps of coke and took my salt/vinegar pop chips, which were delicious.  All in all, my bike nutrition was a crap shoot, but it worked.

Run: I took a disposable water bottle with a flip top lid, put 20 oz. of cytomax electrolytes in it and put my handheld case around it and that was perfect.  I had a gu gel about every 3rd aid station and attempted to have cola at every other aid station, and sipped on the electrolyte drink throughout the run, I picked up another electrolyte bottle at special needs, where I also enjoyed the best tasting salt/vinegar pop chips and some coke.  I continued to use the base electrolyte salt throughout the run and took this in about every 1.5 miles, or whenever I felt like it really.  I took one additional metasalt tab after mile 1 on the run, because I was experiencing side cramps, I took some tums and I felt good the remainder of the run!

I've met the best people in town
through Ironman training

Many training days with these two

My 1st Chattanooga training partner

TRAINING:  Coach Robyn from FXMultisport has stuck by my side to get me all ready to go.  (http://fxmultisport.com)  My wonderful husband Rob and I did most of our long training rides together; training with him was a highlight, there were stressful moments, but I'm glad we were in this together.  I literally trained at YMCAs all across the USA and Canada, I had long bike rides in Anchorage, AK and Minnesota, long runs in Iowa and Vancouver and time on my trainer while studying, using my computer for flight attendant training.

 Honestly, I missed a few to many long bike rides, but I did what I could and stuck with it--dedication and perseverance is what gets you to the finish line.

Training ride in Alaska

During training I always stopped
to talk to the gas station guys

Swim: 58:26

T1: 10:14

Bike: 7:56:43

T2: 12:21

Run: 5:08:33

TOTAL: 14:26:17

This is where we swim

RACE DAY

Note: This might be boring, but I wrote it for myself so I could remember the day...and for anyone who may be considering doing an ironman race, because I know you could totally do it, if you're willing to commit to training, that is all you need to begin--no triathlon experience necessary.

PRE-RACE

Check-in day,
2 days before the race

Check-in was great, I saw tons of friends 

volunteering and seeing these friendly faces added to the excitement.  For Ironman they make you register by Friday and then return to check your bike in to transition Saturday and then the race is Sunday.  Ironman is different from most triathlons, you don't have a transition area, you have different transition bags, this was news to me come race week.  So if you wanted to use sunscreen on your swim to bike transition and your bike to run, you needed two bottles, there was some planning to do.  

Packing race day needs...

I was nervous dropping off transition bags Saturday, but I didn't forget anything.  Laying items out all over the living room and double checking before putting stuff in bags was helpful.  All went well and there was less stress race day, all I had to do was drop off my nutrition and water bottles the morning of the race and double check my tire pressure on my bike.

RACE MORNING
I had a white bread sandwich with a small amount of peanutbutter and then large amounts of jelly, I had a banana and sport drink.  Trying to stay light with the food that would be easy to digest.  Thanks to QT2 systems and their nutrition recommendations the day before, I had a successful pre-race breakfast.  Thankfully our house is 1 mile from transition, so we were able to have an easy trek, we made it to transition with plenty of wait time to get on the bus and then sit at the race start--they could use more bathrooms there, come prepared.  The morning was really a blur, but it all worked out great, I was thankful to have my wonderful sister and mother there as sherpas.

2.4 mile Swim (58:26)

Time:  58:26       Pace: 1:30/100m           Age Group Rank:   49/97   Gender Rank: 267   Overall Rank: 1126/2349

DeLeslyn, Rob & I waiting to swim

4:30am was wake up time!  Race day we found out the swim was not wetsuit legal, the water remained at 77 degrees, however it was wetsuit optional, if you chose to wear your wetsuit you won't be eligible for Kona slots, age group awards and you would have to start at the back.  Well, for the comfort, I wore my lava pants, which help keep my legs buoyant and gives my shoulders freedom to move easily!  Rob and I planned to start the swim together and when we got on the bus another wonderful girl from our triathlon club was there and planning to wear a wetsuit.  D is a joyful person to be around, and we all prayed together before we started the swim and that was calming--I was so grateful, as I was a little nervous.

The Swim start platform

The swim as it happened

I was worried about starting at the back and missing the cut-offs later in the day, but I just trusted in my abilities and we ended up being towards the front of the wetsuit folks.  The water flow ended up being just under 12,000, which was faster than I expected and a contributor to my fast swim time!  

My swim looks fairly straight

Open water swim practice

I can't describe the feeling I had as I was walking to the swim start, it still brings tears to my eyes, I was actually going to start an Ironman race--this was something that I always thought would be neat to do, but didn't think I would ever do because of the training commitment, and the 2.4 mile swim (I use to be very terrified of open water).  But I was at the start line, together with my husband, 

Post swim and still smiling, I did it
in less than an hour!

we were both going to do Ironman, something that seemed so distant and unreal at this time last year.  I quickly got over my emo moment so I could be focused and ready to swim.  The start was a little different, you ran down this ramp, jumped in and you were off, no time to look where you were going--I was thankful that I had a couple practice swims with some local Chattanooga people, I knew where I wanted to go and be in this river--and the water was moving.  All went well and I just kept on swimming--felt great the whole time, no real issues!  I was also thankful to know about the swim exit and the need to swim fast and hard after the last turn so the current wouldn't continue to take me downstream.  Some wonderful volunteers pulled me out and I was off, I utilized some wetsuit strippers and continued to make my way to transition---be sure to mark your transition bag so you can find it easily, I did and it was very helpful--this is a little thing no one really told me about before Ironman.

116 mile Bike (7:56:43) (about 10 minutes of stop time total)

Pace: 14.6mph (moving speed 15 mph avg)  
 Age Group Rank: 88/97       Gender Rank: 620       Overall Rank: 2193/2349

Heart Rate Average: 129       Cadence Average:  no data

With a summer as a flight attendant and commuting, preparing myself for the big was challenging.  I didn’t have enough time to log the necessary miles and preparation.  With the limited training I knew I had—I was estimating the bike would take me 8 hours and I was close to that.  As my 6 year old niece reminded me “You just have to keep going, even if you are slow.”  All day I was slow, but I just kept on going.  I really needed the bathroom after about 2 hours on the bike, and the bathroom stops were full and there were lines—I did not want to take the time for that, so I passed the 1st two stops, thinking I would find one without a line.  I was WRONG—by the time I hit the 3rd stop, I had no choice but to pull over—and there was a line, it set me back about 7 minutes…. that’s depressing.  I reminded myself, I’m here to enjoy the day, I smiled and back on the bike. 

Possibly having too much fun

Downtown Chickamauga,
bike course

The aid stations were well stocked and the volunteers were awesome!  Rolling through Chicakmauga, GA was a treat—-those folks knew how to cheer!  The special needs bags were on the course too early—-I didn’t really need it 50ish miles in…. I was hoping it would be around mile 70-80.  I stopped anyway to refill my nutrition—I’ve never ridden 116 miles, I wasn’t sure if I would run out of my nutrition with the extra miles.  Just before the turn for the second lap was another aid station with a bunch of folks cheering—it was nice to see my friend Jamie Ann out there again!
THE SECOND BIKE LOOP

Special needs stop around mile 56

Since I started at the back of the swim with a wetsuit, even though I had a decent swim time, by the second loop of the bike, there weren’t many people out there.  It was nice, quiet and peaceful and this was actually nice—not over crowded like I was worried about.  I did ride within the same area of 2-3 others from the start of the second lap to just past the end of hog jowl road.  They would pass me going uphill and I would pass them going down hill—this went on for miles.  When we all finally got off the bike, I’m fairly sure that I felt better than them.  Before the finish, I stopped 2 more times for the bathroom…more than I expected.  The second bike loop ended up being a bit lonely, but I didn't mind.

I was anticipating that it would rain at some point throughout the day around 4 p.m. and it was close to around this time when I was on the ‘big’ climb of the bike loop, the skies unloaded and it rain fairly steady… this was extremely unfortunate as I was beyond nervous on the decent, where I was suppose to make up time by a quick cruise downhill…. I was upright and creeping

Around mile 115.5 on the bike, in the rain

down that hill.  The reminder of the ride I was beyond nervous about wrecking…. I made it 100 miles, I was not going to crash in the last 16—it was rough, but I survived with a positive attitude!  Seeing Callie and Shelly across from the Kanku’s on Market St. made my day—this was an odd part of town for them to be in—standing on the corner—but they brought me much joy!  I was thankful for the few folks that were by the bike in area that were still around to cheer me on!  The volunteers were there to take my bike from me and they helped me find my run bag--which transition was fairly empty, so it wasn't bad at all.  Wet, cold and with a smile, I was ready to go on a run!

26.2 mile Run (5:08:33) (actual moving time was 4:59)

Pace: 11:46/mile                 Age Group Rank: 73/96       Gender Rank: 506           Overall Rank: 1889/2349

At the beginning of the 26.2 mile run

Heart Rate Average: 127

I felt great starting the run, after 116 miles on the bike, I was ready to do something different.  I saw my mom and my sister as the run began and that was a joy to see them throughout the day.  I again forgot to ask where Rob was (turns out he was about 15 minutes behind me).  The number of people on the run course cheering us all on was great, and after awhile it was a nice break to go on the River Walk where there were less people and take time to enjoy the stillness.  At the boathouse was the Soddy Daisy band, a group of folks with great energy, a couple miles down the road the Chattanooga Track Club had a great aid station, the energy and encouragement was high.  I also remember seeing a friend not looking so great, so I stopped to make sure he was okay, he was on the final lap, but definitely hurting, he of course finished long before me, as I was on the 1st lap.  I took in a thumb of the Electrolyte salt vial every mile and that worked well.  I didn’t have much for solid food on the run, I was nervous that my stomach would not like it.  

As I began the 2nd lap, I stopped for my special needs bag and enjoy some fresh coca cola and some sea salt and vinegar pop chips—this was a great pick-me up.  I feel like I threw together my nutrition for the run, but it worked.  I walked every aid station and kept a steady pace the remainder of the run. It was a lonely feeling entering the river walk near the Tennis courts on the final lap, so dark, so quiet, but slightly peaceful.  On my second lap My lovely friend Katy was working the Track Club aid station and she pumped me up, I probably shouldn’t have stopped to chat for as long as I did, but it was great!  I did start to feel a little more worn down at the end and on the second lap going up Barton Ave. I was passing by my friend Lynne and decided to join her in walking up the hill and enjoy the moment—she was a friend I met in the last few weeks of Ironman training and a true joy.  The people who lined the streets in north Chattanooga had great energy and it was sure a blessing! I saw my coach (Robyn Wilham, fxjultisport) just before going on the Walnut Street Bridge.  Words cannot describe how it felt to step foot on that bridge and hear Mike Reiley  in the background telling people “You are an Ironman!”  I thought, after a year of commitment to this training and the race all day today, that will soon be me!  Something I once thought was a distant dream was about to become reality.”  As you round the corner for the final turn, there were many, many people and then you saw it, the finish line, now is the time!  As I ran down the finish, the cheers were loud like a football game, it brings tears to my eyes thinking about it!  So many people cheering for me, so many strangers celebrating my accomplishment.  All this brings tears to my eyes, I did it!  “Noel Reagan, you are an Ironman!”  I was tired, but felt fine.  I was unable to make decisions, but was concerned to find out where Rob was, I finished about 15 minutes before him and was able to see him finish. 

I always had ‘complete an Ironman’ on my list of things to do in life, about 6 months before Ironman Chattanooga came into existence I was ready to not keep it on the list.  I am so thankful that I had this opportunity to work towards such a goal I thought was unreachable.  I am  blessed that I was able to share this experience with my wonderful husband.  It was exhausting, stressful and a huge commitment.  Training to be a flight attendant and training for Ironman was one of the most exhausting points of my life.  I’m amazed at the support from my wonderful husband, who drove to Atlanta every weekend for 7 weeks to go on long bike rides with me, I’ll never forget mounting my computer on my aero bars so I could study and ride the trainer at the same time.  I won’t forget my first 100 mile bike ride—and I did it alone, on unfamiliar roads in Minnesota.  I won’t forget long training days at YMCA across the USA and Canada during my first 3 months as a flight attendant.  It may not have been pretty, but I made it happen—thanks to the prayers and support from my family and for my wonderful husband who was by my side each step of the way.

RUN Pace Break Down

They were cheering us on all day!

Mile 1: 10:40         
Mile 2: 12:24

Mile 3: 11:28

Mile 4: 11:38

Mile 5: 10:20

Mile 6: 11:55

Mile 7: 10:59

Mile 8: 11:07

Mile 9: 11:08 

Mile 10: 11:03

Mile 11: 10:20 

Mile 12: 11:53

Mile 13: 12:58

Mile 14: 12:56

Mile 15: 11:48

Mile 16: 13:09

The voice that says, "You are an Ironman!"

Mile 17: 12:49
Mile 18: 12:36
Mile 19: 11:49
Mile 20: 12:08
Mile 21: 11:32
Mile 22: 13:00
Mile 23: 13:19
Mile 24: 12:01
Mile 25: 12:09
Mile 26: 9:29

TRANSITION AND OTHER NOTES:  

I had a spray bottle of sunscreen and took care of myself, which saved me time.  Also, I had

Bathroom stop during both transitions, I really took my time and honestly thought my transition times would be slower than it was.  My bike to run transition was difficult for me to decide what to wear since it was raining and I felt cold, but I didn't know what to do.... knowing I was going to be outside possibly for 6 hours, was it going to be raining??  It was a big dilemma, I ended up wearing a water resistant vest and that worked well—though I did toss it to the side at an aid station later and a friend ‘happened’ to find it.

Swim to Bike: 10:14

Bike to Run: 12:21

FINAL THOUGHTS

Mom and sister Jana, best sherpas!

minutes after crossing the finish line

I went to my first master swim class 3 years before Ironman, swimming in the open water was (and still is) my biggest fear. I was worried I wouldn’t have enough time to train for a big race—I didn’t, but I was able to train enough to make it to the finish line feeling great.  Keeping my heart rate low for the first months of training (and beyond) was crucial to my success—thanks to my coach for her emphasis on this.  Nutrition matters—protein recover was essential to staying injury free.  Sleep, I never had enough.  Friends—they made the preparation for Ironman a joy, I met some of the nicest people in Chattanooga through my training for Ironman and these people will be my friends for years to come.  I have met so many faithful and prayerful people while training for Ironman and that community has been a blessing and huge support group for me—people who pray for one another and support one another in any way they can.  I want to go out there and be that support for others who will be doing Ironman in the years to come.  Ironman is not about a one day race, Ironman is about a lifestyle commitment.  Finally, remember to keep the big picture of your life in perspective, I missed workouts, I shortened workouts, but I still made it—and my relationship with my spouse, my family, my friends and co-workers did not suffer, because they have ultimate priority.  I skipped one 100 mile bike ride to spend the day with my niece Meegan, and ended up riding the trainer the next 

Celebrating with my dad

Custom shirts, family cheer from afar!

 due to bad weather, I don’t regret that at all—I cherish those moments with her.  The key is to find a balance between things that really matter in your life and Ironman, don’t let Ironman take over your key relationships and priorities—it’s easy to do.  Workouts for Ironman matter, they get you to the finish line, but the people that were in your life before Ironman, 
matter more—keep your eye on the finish line while giving time to those who matter in your life.  You do have to complete most of your workouts, but if you miss occasional workouts, it is really okay--this was helpful to know.  Ironman training does not last forever, so make the most of it while you are doing it, if you ride 85 miles instead of 100, you will be okay--enjoy the ride and the moments, during training and on race day.