The 2022 Ironman 70.3 World Championship: Prep & Tips
After the long hours of training logged, the Ironman 70.3 World Championship race day should be the icing on the cake, but, as we all know, it’s a long day out there and anything can happen. If we learned anything from the 2021 WC, is that this year’s venue, St George, is full of surprises. You must be prepared for the unexpected!
The following tips will help you prepare for racing at your very best in St George at the end of this month. I compiled them from a combination of my coaching experience, listening to other coaches feedback at Mauna Endurance, and from my own racing at this venue, in both the 2021 70.3 and 140.6 World Championships.
PRE-RACE
1.Practice in your trisuit
Make sure you have trained in your race kit. Never wear anything new on race day. Be sure to log in some swim, bike and run sessions, and that you are comfortable wearing it. Extra: wear it under your wetsuit and do at least one open water swim to see how the fit is. At Mauna Endurance, we developed a special trisuit for racing under this race’s conditions. The Aero Zip Desert Trisuit features different high-performing fabrics; soft and lightweight Italian “Life” textile on the torso; 4-way stretch “Aqua Technology” textile on the lower part of the body that maintains proper compression throughout; a chamois with additional high-density inserts that alleviate the pressure from holding an aero position; and finally a perforated surface that helps with breathability and quick drying after the swim.
2. Be well rested and take it easy
In the days before the race, rest is key. A lot of athletes really struggle to relax, especially in the days leading up to the race. There is so much to do, you will be tempted to walk around and go to the many side events the venue has to offer. It is important to spend as much time off your feet as possible. Save the trip to Zion, Snow Canyon, etc. for the days after the race. Walking around all day can really drown your energy. My personal recommendation is to visit the expo only once and go back only if something happen to your bike or you forgot something mandatory for race day. Having a book, a good movie, or a series to watch at the hotel or the Airbnb is a really good way to distract yourself a little and relax!
3. Organize yourself
Plan and get organize especially regarding what you are going to do, what you are going to bring with you, and what you are going to use on race day. Make a list with all the things you need, dividing them between Pre-Swim – Swim – Bike – Run – Post Race. Lay the bags out and start matching the items to each of the phases and bags, check all the items on your list in the right bag and don’t rush doing it. This is a very important process, and you don’t want to be rushing around on race morning for that missing item (gel, goggle, lube, socks, etc.).
4. Sunscreen and lube are key
I wouldn’t go anywhere near an Ironman event without copious amounts of sunscreen and Vaseline. The key places to watch out for are the neck, armpits, nipples, glutes, pelvic area and for some toes and ears. Put some extra lube and sunscreen in your T2 bag just in case of emergency. If you are planning to race a little slower, I would carry some extra with me on my running belt or in the pocket of your trisuit. Travel size or samples of Vaseline and sunscreen will help you prevent serious chaffing and sunburn.
5. Look after your nutrition and hydration
If you aren’t familiar with the climate, please take into consideration the dryness you will be exposed to. Humidity is practically inexistent, and temperature can raise in the afternoon. You want to start your hydration protocol at least a couple days before the race, making sure you get all the right number of electrolytes you need. Another important component is nutrition: be sure to practice your carb loading as well. Use the two or three days prior to the race, to take in those extra amounts of carbs without putting too much stress on your gut. Remember: a healthy gut is a happy gut, and you want to avoid any GI issue on race day.
IT'S RACE DAY
1.Shuttle to Sand Hollow
Plan to get to the shuttle departure point accordingly to your wave start in time. There is no parking allowed at Sand Hollow so be sure to consider where to park and to give you enough time in transition. The bus ride takes approx. 30min. You may want to bring an extra snack and some more water with you just in case this trip gets longer than expected.
2. Memorize where your bike is
Transition 1 is big and can be chaotic on race day. The racks are organized by Age Groups so be sure to remember where to enter and how to easily find your bike. The blue bag will be given to you as soon as you’re exiting the water: shoes, socks, helmet, and anything else you need for the bike leg can go in there.
3. Stay calm and pacing is key
As soon as the cannon goes off, remember to stay calm, all the hard work is done and it’s now time to enjoy the day. In St George pacing is extra important, the first section of the bike is mainly rollers with some punchy small inclines (nothing impossible but if you’re not pacing smartly up these you will be toasted by the time you reach the last big climb: Snow Canyon), with the last miles being the most challenging. Half of the total elevation gain is coming at the end. Be sure you save some energy in your legs and eat that final gel a little before the big climb. So stick to the plan you discussed with your coach, and don’t be fooled by all the extra energy! Pacing is everything and it’s a long race! The run can also be tricky in St George: the climbs are gradual, and the rollers aren’t anything impossible to overcome, but if you haven’t paced the bike properly they are going to hurt, especially on the second loop up and down Diagonal St. Remember your nutrition and hydration protocols and don’t use anything you haven’t tried before. For some athletes having something savory can give your stomach a nice break from all the gels and bars – we are all different at the end, so use what works for you!
4. Race your race! Yes, your own race!
Forget about the uber bikers, or the athletes overtaking you on their superbikes. Focus on what you have to do and remember everyone gets passed at some point: it’s part of every race day. If you are the one overtaking a lot of athletes, stay focused on your race plan and don’t get carried away too easily. An Ironman always has ups and downs, ebbs and flows, especially due to the different strengths and weaknesses each one of us has. Stay strong across the entire day and you will be surprising by the outcome.
5. Be mentally prepared for the unexpected
As an endurance athlete and coach, a lot of times I ask my athletes to think about “What are you going to do if you get a flat? If you drop your nutrition? If you can’t tolerate the bar or the gel you’ve been training with?” It’s really important to think about the “what ifs” scenarios ahead of time, and having plans b-c-d in place for what you will do when certain things go wrong. If you have solutions in place, you can quickly put them into action on race day. Be ready to accept and deal with the “I can’t do this” talk as well. Prepare a mantra or positive self-talk: “I got this”, “I can overcome this”, “I’m stronger that this hill”, “I’m going to celebrate with my family/friends at the finish line”.
6. Embrace the venue and the support out there
The atmosphere at Ironman 70.3 WC in St George is electric! Embrace it, soak it up and use for your advantage. The supporters and the volunteers are amazing, and this will give you that extra push to cross the finish line with a smile! If you are part of a team, say hi and cheer on your fellow teammates that may be struggling when you see them. There’s nothing better than a high five when you are in a dark place, trust me on this! At Mauna we make sure everybody is cheered and the support is out there our athletes when they need it the most. We created our Race Team with this purpose in mind - to help each other and be part of a global family, sharing the highs and lows we all go through during preparation and race day. You can find our more about it and apply for the 2023 Mauna Race Team HERE.
POST RACE
1.Time to celebrate!
Depending on your race day (Friday or Saturday) you may want to celebrate right away or wait for your partner, friend or team member to finish the next day. Either way, you have to celebrate this accomplishment: you completed an Ironman 70.3 World Championship after all! You are one of the most competitive and successful ammateur triathletes in our sport – be proud of yourself!
2. Recovery food and drink
Making the right food choices are very important. You should aim to take a protein shake and eat a good solid meal as soon as possible after the race to make the most of your recovery window. The race itself will also have dehydrated you, so try to drink more than you usually would, including electrolytes and some extra sugary drinks.
3. Thank your crew
You’ve probably had a lot of love and support through all your training and racing leading up to this race in St George, so make sure to say thank you to your family, training partners, teammates, and all the people or brands that made it possible. My suggestion: bring them out for a nice dinner and enjoy some down time with them, they deserve it.
4. Utah and St George are beautiful!
After visiting this venue three times, here are some of my top picks for you to visit and explore after the race. Enjoy!
· Bryce Canyon and Zion National Park
· Antelope Canyon
· Red Hills Desert Garden
· Pioneer Park
· St George Dinosaur Discovery Site
· Quail Creek State Park
Guglielmo Schiavoni
Gu is a competitive age grouper and triathlon coach. Click yo learn more…
