'23 XTRI Canadaman Race Recap - 111 mile, 9000 feet bike
Trimarni
Photo: Triathlon Canada
111
mile bike, 8993 feet elevation gain – 6:33.10 (6:21.03 riding time, 17.5 miles),
fastest female, 6th fastest overall
I had
the course downloaded in my Garmin Edge computer and I knew every mile of the
course from our recon the previous days but the course was still very well
marked and there were plenty of volunteers at the intersections. There were
also kilometer markers every 5K. I was very impressed with all the signage on the
course and around the venue. Some of the roads were very smooth and well-maintained but overall, the roads were semi to very rough.
- Ventum One w/ Podium 90 rear and Podium 60 front Boyd Wheels
- Gearing: Front 39/53. Rear 11-32
- Tubeless: Continental Grand Prix 5000 S TR 700x25
- Giro Helmet
- Bont Cycling Shoes
- Nutrition: 3 x 26 ounce of 360 calories Infinit Fructose, 2 x 26 ounce of 360 calories Neversecond c30 Berry. 1 Never Second bar, 1 bag Powerbar chews, a few sips of coke, 1 bottle water.
Mile
0-9 (16.5 mph, ~1000 feet)
Pouring rain and very hilly. The climbs were between 1-2 miles and the grades were around 11-14%. The hills were long and steep and the downhills were steep and fast. I focused on heavy feet and light hands as I was descending in the rain. It was hard to see because of the strong rain. I kept my shield on my helmet (magnet) until the rain stopped. My legs felt good and I was passing several athletes from the half distance (they started at 4:45am and their course started the same as the xtreme but had a turn around mile 25ish).
Mile 9-28 (21.6 mph, ~310 feet)
The rain was still coming down hard but this section was fairly flat. I was able to settle into a good rhythm and I focused on riding strong to cover this section as fast as I could. I was looking forward to seeing Karel around mile 28 as he was waiting for me at aid station 1 to hand me another bottle. I had finished my first bottle between the aero bars by the time I got to Karel and tossed the bottle and grabbed my next one.
Pouring rain and very hilly. The climbs were between 1-2 miles and the grades were around 11-14%. The hills were long and steep and the downhills were steep and fast. I focused on heavy feet and light hands as I was descending in the rain. It was hard to see because of the strong rain. I kept my shield on my helmet (magnet) until the rain stopped. My legs felt good and I was passing several athletes from the half distance (they started at 4:45am and their course started the same as the xtreme but had a turn around mile 25ish).
Mile 9-28 (21.6 mph, ~310 feet)
The rain was still coming down hard but this section was fairly flat. I was able to settle into a good rhythm and I focused on riding strong to cover this section as fast as I could. I was looking forward to seeing Karel around mile 28 as he was waiting for me at aid station 1 to hand me another bottle. I had finished my first bottle between the aero bars by the time I got to Karel and tossed the bottle and grabbed my next one.
Mile
28-62 (17.7 mph, ~2266 feet)
Karel and I rode this segment on Thursday and as I approached it on race day, I felt like this was going to be a long segment. While it took me almost 2 hours, it was actually one of my favorite sections of the entire course. Once again, the hills were steep and long and the downhills were fast but the rain had started to stop. I really enjoyed the scenery of farms and riding through the small towns (each with a beautiful church). The roads were really quiet and I never thought about the fact that I was racing the bike starting at 5:30am. By the time I reached Karel at the next aid station (mile 62) it wasn’t even 9am.
Once the rain stopped, the wind started to get stronger. We had a bit of headwind and sidewind but I felt like I was able to stay in control and ride strong. My legs still felt great and I was in a great headspace. Even though I hadn’t seen another rider since ~mile 20ish, I still felt like I was racing. I would check in with my metrics every now and then but I was more focused on riding well and keeping up with my nutrition. Around mile 50 there was a very steep and long (~1.5 mile) climb with a super fast and bumpy downhill (I lost a bottle on the downhill). Between mile 50 and 62 I started to chew on my Never Second Bar. I also took 3 chews every hour. I sipped my sport drink every 15 minutes (4-5 gulps).
Karel stepped out in the middle of the road to let me know where he was at each aid station. This made our stops/hand-offs very efficient. He did a great job navigating the side roads (driving) to get to each aid station. He had all of my nutrition ready and I got off my bike at this stop to stretch and have a few sips of coke from a bottle. Karel refilled my hydration system on my Ventum with sport drink and I opted for a bottle of water between my aero bars as it was started to get a bit warm and I also wanted to sip on it to digest the bar that I was chewing on.
Karel and I rode this segment on Thursday and as I approached it on race day, I felt like this was going to be a long segment. While it took me almost 2 hours, it was actually one of my favorite sections of the entire course. Once again, the hills were steep and long and the downhills were fast but the rain had started to stop. I really enjoyed the scenery of farms and riding through the small towns (each with a beautiful church). The roads were really quiet and I never thought about the fact that I was racing the bike starting at 5:30am. By the time I reached Karel at the next aid station (mile 62) it wasn’t even 9am.
Once the rain stopped, the wind started to get stronger. We had a bit of headwind and sidewind but I felt like I was able to stay in control and ride strong. My legs still felt great and I was in a great headspace. Even though I hadn’t seen another rider since ~mile 20ish, I still felt like I was racing. I would check in with my metrics every now and then but I was more focused on riding well and keeping up with my nutrition. Around mile 50 there was a very steep and long (~1.5 mile) climb with a super fast and bumpy downhill (I lost a bottle on the downhill). Between mile 50 and 62 I started to chew on my Never Second Bar. I also took 3 chews every hour. I sipped my sport drink every 15 minutes (4-5 gulps).
Karel stepped out in the middle of the road to let me know where he was at each aid station. This made our stops/hand-offs very efficient. He did a great job navigating the side roads (driving) to get to each aid station. He had all of my nutrition ready and I got off my bike at this stop to stretch and have a few sips of coke from a bottle. Karel refilled my hydration system on my Ventum with sport drink and I opted for a bottle of water between my aero bars as it was started to get a bit warm and I also wanted to sip on it to digest the bar that I was chewing on.
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Mile
62-85 (17mph, 2083 feet)
This section was hard. I was passed by one guy and it was really nice to see another athlete on the course. At this point I was the 3rd athlete on the course and I had a lead of over 20 minutes on the next female. One of the race favorites (Lynn B, a previous Olympian) got off course and she eventually DNF. Once I got back to the area by the lake, it was time to tackle those 8 miles of long hills once more. Then it was more long hills (most of which were over 12% grade and over .5-1 mile) to get to the town of Val-Racine. Although this was a tough section, I was still feeling good. I didn’t have any low moments and I felt like I was riding really well. I was also really enjoying the bike. I made sure to say hi to all the cows. I felt like I could hold good power up the hills and I was taking advantage of each downhill. There was a gravel section (~10 yards) in the road (road work) and a wooden bridge to cross before getting to the town to see Karel and I was a little nervous about a flat tire but all was good. I wasn’t planning to stop when I saw Karel at this aid station but I opted to stop and fill up my hydration system (instead of doing it as I was riding) and get another bottle of water.
This section was hard. I was passed by one guy and it was really nice to see another athlete on the course. At this point I was the 3rd athlete on the course and I had a lead of over 20 minutes on the next female. One of the race favorites (Lynn B, a previous Olympian) got off course and she eventually DNF. Once I got back to the area by the lake, it was time to tackle those 8 miles of long hills once more. Then it was more long hills (most of which were over 12% grade and over .5-1 mile) to get to the town of Val-Racine. Although this was a tough section, I was still feeling good. I didn’t have any low moments and I felt like I was riding really well. I was also really enjoying the bike. I made sure to say hi to all the cows. I felt like I could hold good power up the hills and I was taking advantage of each downhill. There was a gravel section (~10 yards) in the road (road work) and a wooden bridge to cross before getting to the town to see Karel and I was a little nervous about a flat tire but all was good. I wasn’t planning to stop when I saw Karel at this aid station but I opted to stop and fill up my hydration system (instead of doing it as I was riding) and get another bottle of water.
Mile
85-101 (19.3 mph, ~991 feet)
This section went by where we were staying and I knew I was nearing the final stretch. I wanted to get as much of a gap as I could to the 2nd place girl so I pushed this section. There was a lot of wind but I was feeling confident with my skills. It was only in the upper 60s (temp) but it was humid and I was feeling warm. I was prioritizing my liquid calories and taking a few sips of water to wash down pieces of bar or chews. I felt like I was doing a good job with my nutrition as I had peed a few times (on the bike) and I hadn’t had any low moments. It was cool to see the solo point five (half distance) athletes running on the road as I was biking. I was getting cheers from a lot of the runners. When I saw Karel at the final aid station, I tossed my water bottle and didn’t grab anything from him. I didn't want any extra weight going up the final climb. It really helped to look forward to each aid station to see Karel and he did such a great job “feeding” me.
This section went by where we were staying and I knew I was nearing the final stretch. I wanted to get as much of a gap as I could to the 2nd place girl so I pushed this section. There was a lot of wind but I was feeling confident with my skills. It was only in the upper 60s (temp) but it was humid and I was feeling warm. I was prioritizing my liquid calories and taking a few sips of water to wash down pieces of bar or chews. I felt like I was doing a good job with my nutrition as I had peed a few times (on the bike) and I hadn’t had any low moments. It was cool to see the solo point five (half distance) athletes running on the road as I was biking. I was getting cheers from a lot of the runners. When I saw Karel at the final aid station, I tossed my water bottle and didn’t grab anything from him. I didn't want any extra weight going up the final climb. It really helped to look forward to each aid station to see Karel and he did such a great job “feeding” me.
Mile
101-111 (13 mph, ~1197 feet)
This section was very tough. Straight headwind and it was getting stronger as I got closer to the final climb and transition area. I tried to stay as aero as I could, which was tough as all I wanted to do was sit up and stretch. The nice thing was seeing some of the run course (miles 3-10) and knowing that I would have tailwind for this section. I was really happy that even with this strong wind, I didn’t have any low moments and I was feeling energized and strong (just moving slow through the wind). Throughout the entire race I kept getting cheers from other support crews and the support really helped in this final stretch. This was the only stretch of road on the course where the support crew was allowed to drive on the same stretch of road that the athletes were biking on. I saw the sign to New Hampshire (4K) and knew I was close to the final climb. The last climb was so hard. Over 18% and almost a mile in strong headwind. I knew I wouldn’t gain anything by going hard up the climb so I tried to take it easy as I slowly pedaled my way up the climb. Karel was there cheering for me and since I was the 2nd athlete nearing the transition (one guy ahead of me got a flat tire a few miles from the finish and he was changing it on the side of the road) I also had a small group of spectators giving me a cheer to get to the top.
This section was very tough. Straight headwind and it was getting stronger as I got closer to the final climb and transition area. I tried to stay as aero as I could, which was tough as all I wanted to do was sit up and stretch. The nice thing was seeing some of the run course (miles 3-10) and knowing that I would have tailwind for this section. I was really happy that even with this strong wind, I didn’t have any low moments and I was feeling energized and strong (just moving slow through the wind). Throughout the entire race I kept getting cheers from other support crews and the support really helped in this final stretch. This was the only stretch of road on the course where the support crew was allowed to drive on the same stretch of road that the athletes were biking on. I saw the sign to New Hampshire (4K) and knew I was close to the final climb. The last climb was so hard. Over 18% and almost a mile in strong headwind. I knew I wouldn’t gain anything by going hard up the climb so I tried to take it easy as I slowly pedaled my way up the climb. Karel was there cheering for me and since I was the 2nd athlete nearing the transition (one guy ahead of me got a flat tire a few miles from the finish and he was changing it on the side of the road) I also had a small group of spectators giving me a cheer to get to the top.
The
end of the bike was pretty spectacular. There’s a huge cross and it’s on the top
of a hill and the wind was howling. Karel had all my stuff laid out in the
white tent (I wish he took a picture, it was so organized!). I changed into
compression socks, changed out of my kit and into tri shorts, a clean sports
bra and a tank, put on a hat, grabbed my sunglasses and put on my Naked Running
belt w/ 2 flasks. I also put on my cooling towel. Karel rubbed PR lotion on my
legs as I was putting on my NB Fuel Cell Running shoes. I used the port-o-potty
at the transition area before starting the run. The organizers did a great job
with potties all over the bike course and also put signs out any place there
was a public restroom for us (or the crew) to use. I was a little nervous and a
lot excited to start the run.
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If you'd like to listen to my entire race recap, you can check it out here.