Southeast Gravel Saluda Event Recap

 

We woke up at 5am and left the house at 6am for our 90-mile drive to Saluda, SC. I did the driving so that Karel could use the Compex on his back (he has chronic back and hip issues and car rides and long rides flare it up). I was a bit tired as I didn't sleep the best the night before. I didn't feel nervous but perhaps I was a little anxious for the event since it was only my 2nd gravel race (first one being two years ago and I crashed by hitting a pot hole and my handlebars flipped forward upon impact - thankfully I was ok and finished the race). 

When we arrived to the parking area we picked up our numbers and got our gear ready. One last chance at looking at our clean bikes before the adventure started. The forecast was showing storms and wind so we knew that this was going to be a wild day before it even started. 

The field for the long course (103 miles) was a bit small but I didn't mind that. I knew I could still be competitive among those who showed up. There were two other ladies that were lined up near the front so I wanted to keep them in mind throughout the race.

The race started at 9am. My Garmin had the route loaded when we started but after a few miles it would show the message that it was taking a while to find satellite. This meant that the route was no longer there. Anytime I was on the main road, it would show the map but it was not accurately showing the turns. I figured this was ok since I was with a group, the course was well marked and I assumed that eventually it would pick up the satellite and all would be ok. 

After riding with the main group for over 10 miles, we reached a short gravel climb and because I was near the back of the group, I lost contact and could not get back. I encouraged the other female with me to try to chase them down but neither of us were able to get back on. The other female and I rode with another guy for a few miles but I found myself riding away from her and staying with two other guys after a few climbs. I was happy with my skills on the gravel sections as I was riding much more confident that in the past. 

When we got to a road section around mile 25, we started to take pulls. I was happy to contribute. I would drink from my frame bottles on the road segments as it was easier to grab bottles on the smooth road and drink from my hydration pack on the gravel. I had two bottles on the frame, each with 250 calories (1 packet) of GU roctane and in my hydration pack I had 2 bottles worth of 90g each (360 calories) of NeverSecond. I also carried a pack of Powerbar chews, 2 gels and an apple cinnamon fig bar. 

I noticed that a big group up in front made a wrong turn so we were getting closer to a big group. I really wanted to latch on to the group so I tried to pick up the pace on the next gravel segment. But this was also the time when there was a large mud section that required getting off the bike and carrying the bike through the mud and my foot got stuck in the mud and it felt like I had a cast on my left shoe once I finally got it out of the mud. 

I missed the group and I was alone at mile 30. At this point I felt like it was going to be a very long time of riding alone for the next 70 miles. 

Then the first storm hit. Thunder, pouring rain. At least it cleaned off my muddy foot. The gravel sections made me stay focused but it was hard to see with the mud and rain. I ended up taking my Roka sunglasses off because I couldn't see through them but then with them off, I was getting dirt and water in my eyes. 

After the rain stopped, I was able to find myself with another guy or two and we all rode together on and off for the next 30 miles. 

Then another storm hit and it was during a really wild gravel segment that almost felt like we were riding through the woods with tree branches covering me as I rode through. I was taking some risks riding through some mud puddles, not knowing how deep they were. One puddle was deeper than I anticipated and I felt in the mud. Thankfully the rain cleaned me up.

Finally the last storm hit. I was getting a bit cold from the rain so when the sun finally came out I was feeling much better. 

I had a few low moments after reaching mile 50, thinking that I was only half way. Gravel riding requires such a different mindset than on-road riding as the miles go by a lot slower at times and it's very unpredictable. I had never been on this course so I didn't know what to expect but Karel (and others) did warn me that there would be a lot of mud because of the clay-like roads. 

I tried to stay positive by only focusing on one gravel segment at a time and trying to push the pace on the paved segments. It was hard being alone for so long as anytime I saw another rider, I was relieved to have some company. I was leading the women's race but I felt like at any point, I could be passed so I kept riding as strong as I could. I could feel my mountain biking skills paying off on some of the gravel/mud segments. 

Around mile 70, we hit a very muddy road that clogged up the wheels until they wouldn't turn. I was with two other guys and we were walking through the mud, carrying our bikes. Thankfully I have a good amount of tire clearance so my bike was more rideable at times compared to others. But I still had to stop several times and pull the mud out of my bike (or use a stick to push it through). Oh the adventures of gravel racing. 

Since I was alone, I continued riding until I got to a major intersection. I was nearing mile 83 and had been riding for over 5 hours. I was getting a bit tired but overall I felt ok. I was having a hard time thinking that I still had 20 miles to go. I saw no signs. My garmin told to go straight for 10 miles so I continued through the intersection and kept on riding. 

Sadly, I missed a left hand turn just before the intersection. After riding off course for 12 miles, I called Karel (who had finished the race) and told him that I thought I was lost. I told him that I would just ride back to the start but not cross the finish line but when I looked at my map, I still had 15 miles to go and my Garmin was taking me only on the main roads as the "quickest" way home. I was so sad, frustrated and upset after working so hard for almost 6 hours and 93 miles. I asked Karel to pick me up as it didn't make sense to continue riding. I waited for him in the grass at the corner of the road. It was hard to be alone with my own thoughts for 20 minutes as I waited for him but it also gave me time to work through some of my emotions from an exhausting day. 

Sadly, the story doesn’t end there. As I was changing on the side of the road, I got bit by something on my left foot. I am very sensitive to bites and swell and itch immediately.

Well, this was my most severe reaction. After experiencing full body itching as Karel was driving us home, we stopped at a CVS just outside of Saluda for some Benadryl (I usually travel with anti-itch stuff but left it at home in my travel bag). I went inside the store with Karel to get what I needed (spray and Benadryl pills) but I couldn't stay in the store as my reaction was getting worse and I was having trouble breathing. I started to hyperventilate in the CVS parking lot as I was sitting in the car. As Karel was walking to the car, I got out and told Karel that I don't know what to do. I was so uncomfortable. My body was itching severely from my scalp to the back to my legs and feet. After spraying me all over with the anti-itch spray, Karel got me to sit in the front seat and I put my legs up. Then, what I thought was me taking a deep nap as he was driving us home, turned out to be me passing out in the CVS parking lot. Poor Karel - exhausted from his race, he was having to take care of me. When I woke up I was able to take some Benadryl and finally started to feel some relief. What a day.

Gravel-2. Marni-0.

During the race, a rider asked me how I got into gravel riding. I told him that in addition to Karel loving off road riding, after 17 years of long distance triathlon racing, I was seeking new unpredictable adventures that made me feel like a beginner again.

At my first gravel race, I crashed. Two years later, I got the courage to get on another start line. After almost 6 hours of surviving two epic thunderstorms and downpours, carrying my bike through many peanut butter-like mud filled miles and safely negotiating my way through some questionable gravel “roads” I did not finish the race.

I've been an athlete all my life but endurance events have taught me so much about embracing vulnerability. It’s so hard to feel the uncertainty, the risk, the pressure and the potential of failure and still try to give your best and stay positive along the way. This is the definition of courage. If you have ever struggled with a DNF, DNS or a really hard race/event day experience, remember that courage is not the absence of fear, it’s feeling afraid and being willing to show up anyways.

Onward I go. 💫

Congrats to Karel for a great race and finishing top ten overall! And for being the best bike mechanic/cleaner//caregiver/support crew! 

To quit or not to quit? When to DNF.

As you may or may not know, the Trimarni blog started in 2007. Well before 'blogging' was a thing, I needed an outlet to express my feelings after my first DNF. You can read about it here. 

In the case of an injury, health issue, current fitness or long term goals, a DNF is often the right decision. This past weekend we had an athlete registered for IMFL. She recently qualified for the Ironman World Championship (2023) at Ironman Chattanooga. Originally IMLP and IMFL was on her schedule, but after learning about the extra Women for Tri slots after she competed at Ironman Lake Placid, we decided to make Chattanooga the priority. But instead of skipping IMFL, we thought it would be a very valuable training day for her. This athlete often struggles with nerves (due to expectations and pressure) which often result in stomach issues throughout the race. We also felt like our athlete was playing it safe in fear of the marathon and has the capability to go faster on the swim and bike. Because completed a third Ironman in three months was not ideal for this almost 60-year old athlete, she went into the race with the intention of not finishing after 6 miles of running. She made the most of her registration by swimming and biking harder than normal and surprising herself by feeling good running off the bike. And the best part - no nutrition issues from a nervous belly. She learned so much about herself by racing without pressure - had she skipped the race, she would not have had this incredible experience. But had she ignored our advice and ran the extra 20 miles to the finish line, she could have been at risk for long-term health issues.

In this case, the DNF decision was made in advance as a "racing" athlete brain does not always think clearly and can make decisions from emotions instead of out of logic. 

When it comes to a planned DNF, athletes may feel ashamed or embarassed. There may be a feeling of letting down family and friends or worrying about what others may think and say. Remind yourself that you don't owe anyone a reason for your decisions but if you feel the need to respond, let others know that the decision to DNF was part of your plan. Whereas you may think of a DNF as a failed race result, you can use this opportunity to inspire others. There are many athletes who refuse to DNF, ultimately sabotaging health in order to cross the finish line. And the next day, when emotions are gone, the reality sinks in that now they have to deal with the consequences. Even if you know you can't finish the race, there is still so much to gain on race day before the DNF occurs. From practicing your pre-race and race day nutrition to perfecting your pre-race warm-up or race week taper or working a bit harder on the swim and the bike, you can still gain so much from the race without risking your long-term health. The important thing to remember is that you must think about your short and long term goals instead of short-term satisfaction and that you stay true to your decision to DNF because you have your health and long term goals in mind.

Having said this, if health is not compromised, fight for the finish line. Long distance racing takes you on a rollercoaster of emotions. When you are alone with your thoughts, you are forced to make decisions on what risks to take and how much suffering you can tolerate. Then, when the going gets tough, it takes a tremendous amount of willpower to keep yourself going.

Because every athlete will experience that moment where quitting feels like the best option, it's important to remind yourself that racing is not pleasant. It hurts. It's uncomfortable. It crushes dreams. It's not fair. But that's why you race. To put yourself into challenging situations and to figure out how to get through them. When you can work through a problem and keep yourself moving, that makes you feel accomplished. While you may not have conquered your time or placement goal, getting yourself to the finish line when the odds were against you is worth celebrating.  

Wanting to quit is completely normal during an endurance event. We can all find that perfect reason to give ourselves permission to quit. The day is long. The body gets tired, sore and very uncomfortable. Things don't go as planned. You may find yourself stuck in a bad situation. Stopping and quitting may feel like the only way to stop what you are experiencing. 

I can only recal one Ironman where I didn't want to quit. 18 Ironmans and I wanted to quit everyone of them during the race. Why? Because racing for 140.6 miles is very very hard. During an Ironman, it's expected that you will have tremendous struggles, hardships, setbacks and very low moments. That's racing. Pushing yourself through discomfort takes a lot of effort and will. Even though quitting will stop the hurt that you are experiencing (and may feel like the best decision at the time), it rarely feels good the next day. Almost every athlete who quits a race will look back and regret making that decision. It's not the quitting that they necessarily regret but not trying more options to keep on going. But you better believe that quitting makes you stronger for the next time because you will address what didn't work and make sure it doesn't happen again.

The Ironman/140.6 mile distance is a beast of a race. It's incredibly tough - mentally and physically. There are plenty of obstacles to overcome that no amount of training can prepare you for. Every race is different. You may have a plan but there's a good chance that you'll need to deviate from that plan. Troubleshooting is a critical part of Ironman racing. Long distance racing requires a lot of skill and focus. The next time you find yourself in a challenging race day scenario, take a moment to understand the problem. Then remove emotion from the situation. Then try everything you can think of (at least 10 different strategies) to try to troubleshoot the situation. Working through a problem takes tremendous focus and skill. Giving up is easy and provides immediate relief but it doesn't teach you anything. When health isn't compromised, fight for that finish line. 

Dealing with a DNF

No athlete enjoys seeing a DNF (did not finish) after their name when looking at the event results. 

I've experienced two DNF's. The first was the Miami Marathon on January 28th, 2007. The reason why I remember that date is because it was my very first blog post. I find it so ironic that I decided to start my blog right after my first DNF. The second DNF was actually a DNS (did not start) when I fainted on race day morning at the 2017 Ironman World Championship in Chattanooga, TN.

Karel has had one DNF to his name. It was Ironman Lake Placid in 2015. Karel tore his plantar during a run workout a few weeks before the race and while he was tempted to run on it in order to finish the race, he made the smart decision to only swim and bike. It was really hard to give up his timing chip in T2 but it was the right decision to not further impact his recovery. 

Although we have only experienced three DNF's, I can't list the number of Ironman races that we have wanted to quit while racing. At one point during every one of my 16 Ironmans, I have contemplated the thought of quitting as whatever I was struggling with didn't feel "worth it." I've had GI issues, I've been severely undertrained on the run due to a previous injury, I've had biomechanical issues and of course, the typical very low-moment thoughts of "why am I doing this to myself, this sport is stupid." 

Karel had three near-quitting experiences. In 2017 Ironman Lake Placid, when he had the flu the week before the race and still under the weather on race day. He ended up in the med tent as he was severely dehydrated after the race. Then at the 2018 Ironman World Championship when his Di2 malfunctioned, he had to complete most of the 112 bike course in one small gear which taxed his legs before the marathon. Then, two weeks later, at Ironman Florida (in Haines City), he was struggling emotionally and physically from the first step of the run and he wanted to quit so badly as he had nothing in his body. I wouldn't let him quit. He ended up in the med tent again due to exhaustion. 

Whether you are running in a 10K or in a marathon, participating in a sprint distance or full distance triathlon, there's no guarantee that just because you trained for a race that you will finish the race that you start. Racing is hard, especially long-distance, endurance racing. Therefore, on race day, no matter what is thrown your way and no matter how badly your ego is bruised, I encourage you to do everything in your abilities to try to reach the finish line. Although your health should never be severely compromised just to reach the finish line, many DNF situations involve giving up before exhausting all possible options. For example, you may be in a bad condition, struggling to move one step forward. But with 2 or 10+ hours left in the race, you still have time to stop and take care of yourself. 

A DNF can cause major regret and it can crush you emotionally. But it can also serve as a big motivator to prepare better (or to make better choices) in order to finish your next race. Sometimes a DNF is inevitable from the start but for all other situations, here are some tips to deal with a DNF: 

• No regrets - Regret leads to feelings of sadness, shame, guilt or remorse. Sure, you may be disappointed or sad, but spending the next few weeks with great emotional distress over your decision is not good for your soul. Life is full of experiences and sport is no different. Every setback or disappointment is a new learning opportunity. Move on with acceptance. Even the most experienced athletes make mistakes or poor "game time" decisions. And even when everything is dialed in - from nutrition to gear - some elements out of your control. 
  
  
• Allow yourself to grieve - It's not just about the medal. It's about the time that went into training, the finish line experience and so much more. Before you quickly register for another redemption race, give yourself time to feel your emotions. Express your thoughts and feelings with your coach and close family/friends, both of which can help you sort through the cluster of thoughts between your ears. Ultimately, time will allow you to heal and move on. Your emotions are valid. Sometimes it's good to get yourself back out there but other times, it's good to give yourself a break. 
  
  
• Be proud of yourself - You may be dwelling over what didn't go well, but there were things that went right. You prepared yourself for the race, you made it to the start line and up until the decision to stop racing, you hade the skills, fitness and abilities to move yourself forward. In the days after the event, give yourself space. Avoid looking at other competitor's results or browsing social media forums and posts from the race. Remind yourself that your experience is unique to you. If you are in need of help, consult a professional - not social media for "expert" advise of what you could have done a better job of. 
  
  
• Learn lessons - Some DNF situations are brought on by something that is completely out of your control. Extreme weather, injury during a race, crash, equipment/gear malfunction, etc. As much as you try to problem solve and troubleshoot, some situations just suck. But if the DNF happened because of a situation within your control, what can you do differently in the future? What can you learn from this experience? Here are some commons reasons for a DNF: 
  
  -GI issues (diarrhea, sloshy stomach, abdominal cramping)
  -Overfueling/overhydrating
  -Underfueling/dehydration
  -Nausea/vomiting
  -Cramping/side stitches
  -Ongoing injury
  -Not heat acclimated 
  -Poor choice of clothing
  -Outdated, poorly maintained or poorly designed gear/equipment 
  -Blisters, hot spots
  -Pain
  -Fatigue
  -Exhaustion
  -Illness
  -Menstruation/PMS (females)
  -Improper pacing
  -Poor terrain management
  -Poor pre race fueling/taper
  -Inadequately trained/underprepared/overtrained
  -Unable to meet a cut-off time
  
  
• Check your ego at the door - It's easy to assume that a DNF means that you are not cutout for the race distance/event. It's also easy to give up when you are not meeting your race goals. When it comes to racing, a lot can happen. No athlete is "too good" for mishaps. You can't learn much if you give up every time something goes wrong. Long distance racing is an adventure. You are on a personal journey from start to finish. It's important to not adopt an race day attitude of pass or fail based on metrics, age group placing or finishing time. That is not what racing is all about. As I mentioned earlier, Karel and myself have struggled through many long distance triathlons. Many of which we have felt like we were in exceptional fitness going into the race - but unfortunately, we had to overcome obstacles during the race, which didn't validate our fitness level. One of the reasons why we have made it to countless finish lines (despites setbacks occurring) is making a commitment to always finish what we start. A finish line isn't about showing how fast you are as an athlete, but who you are as a person. It's about finding meaning for continuing, beyond a finishing time or place. When you show up to a start line, you are putting yourself out there. Racing means vulnerability. Giving up when things don't go your way sends the message that a race is only worth finishing when a specific result/goal is achieved. 
  
  
• Accept that it will be hard - I love full distance triathlon racing. 140.6 miles - just me, my mind and my body. But no matter how well I prepare, I know that race day will be hard. Inevitably, no matter how good the day is going, things will get tough. Things will go wrong. Once you let frustration, doubt and defeat creep into the mind, it can be really difficult to make good decisions and bounce back. Instead of being stubborn with a purpose, the rest of the race feels like a waste and eventually, "it" all becomes too much to handle. Surrendering to negative thoughts, quitting feels like the only good option. Rarely will you have a race where dropping out won't cross your mind at least once. If you will exacerbate an injury or a health issue, quitting may be justifiable. But if a DNF happens because a goal was missed, the race feels too hard or you are not happy with the outcome, remind yourself that any result is better than no result. Even if you have to sit on the side of the road for an hour to figure out your issue or walk until you are pulled off the course, you can only learn if you keep on trying. 
  
  To avoid a DNF in your near future, here are a few tips: 
  
  
• Avoid expectations or an all-or-nothing mentality. Race with processed driven goals, not outcome goals. 
• Race for something/someone bigger than yourself. 
• Work with a professional on areas that you are not an expert in. Sport psychology, sport nutrition, training, racing....don't let race day by the day when you hope everything works out for the best. 
• Expose yourself to different challenges and scenarios - in training and in future races. 
• Don't wait until race day to test/practice gear, equipment or sport nutrition. 
• Remind yourself "Finished is always better than did not finish. And did not finish is better than did not start."
• Don't chase results. Remind yourself that racing is about feeling challenged and overcoming obstacles. 
• You gain strength every time you persevere through something difficult. 

The blog post that started it all

February 3rd, 2007.


My very first blog post.

You would think my first blog post would be a post would be something along the lines of me introducing myself to the world or talking about something positive or happy in life. But sadly no.

Instead, I decided I needed a creative outlet to write about my very first DNF (Did Not Finish) race.

Since then, I have written close to 3000 blog posts. I've had over 2.5 million blog views.

I've written about triathlon, running, and bike races. Going back to school for my dietetic internship. Went in depth about my accomplishments, setbacks and failures. I've shared my travels, events, recipes, nutrition tips, fueling suggestions, motivation tips and pretty much anything and everything about my life.

And of course, plenty of animal pictures - especially of our furry children.

Even though blogging does take out a big chunk of my time each week, I'm not planning to stop blogging anytime soon. A a writer, it is the best outlet for the many thoughts that circulate in my head, it's a great way to educate others and I love being able to refer back to special times in my life that I have documented through my blog.

Although my first blog was written nearly 13 years ago (when I was 25 years old), I find it very ironic that I wrote about the only race that I started but didn't finish.

But you know what? That's life. It's not all rainbows, unicorns and sunshine.

It's normal to have bad days, failures and setbacks...it's all part of living. And you really can't value your great moments unless you have bad moments for comparison. And this is true for racing and pretty much anything in life.

We all have great days, good days and days that we don't want to remember. So while it is important to highlight the great days (because we often take them for granted), it's important to not let the bad days get the best of you. It's just part of being human.

I hope you enjoy a walk down memory lane with my very first blog post that started the Trimarni blog thirteen years ago ........

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Well, that's right-no finish time for the miami marathon.

I never thought it would happen to me....

For the first time ever, I got injured during a race.

Even worse, first time I have been injured since I started training for triathlons/marathons. What a Bummer! The marathon, all together, wasn't the best for me.

Started out really rough, standing for over 30 min before the start in the pouring rain, only to start the race with soaking wet shoes and the rain to finally stop. Next part of the the race, which went bad, was when I ran up the first huge causeway and my shins and calves starting killing me. Quads hurt, everything hurt really...well, except my heart. Heart rate was fine and I wasn't showing any signs of fatigue, besides in my legs. However, I ran through it, stopped in 3 port o potties, then at mile 11, I felt like I had just started running! I was a brand new woman.

I guess that is why I love endurance events. Nothing like a 11 mile warm-up!


From miles 11-19 I was just dropping pace (as you saw in my 10K splits) from over an 8:30 pace to almost 5 consecutive miles of sub 7:50 pace. And even better, I was seeing a sub 3:35 finish, when at first I didn't see anything less than 4 hours! However, at mile 19.5 my achilles just throbbed with pain. I was wondering what was going on...I've never been injured during a race before! I didn't know how I could run anymore, but still tried. It was like a poor ironman shuffle.


However at mile 20 had to walk. I knew the shuffle run wasn't normal Marni running style and I felt tired cause I was using muscles that weren't designed for running a marathon. I tried to run, stretch, whatever just to keep going and it wasn't until mile 22 that I couldn't make it anymore. 4 more miles of walking in pain or just stop.

Although it was at mile 22 that I debated about stopping, it was at mile 20 then I started the self talk about my reasons for going or reasons for stopping.

The tears were being held back by my pride that I still have many more races. However, when you hear a person in the crowd yelling "you can do it, just 4 more miles" all I could do was tilt my head down to the ground and keep walking.

Why why why I asked, but sometimes there isn't always a "Because".

It just happened and it is overwith. What a bummer and it just sucks! No other words around it, but I'm thankful there is no tear or sprain, just some tendonitis or inflammation.

But to be so passionate about running and see people running right by me, it was sad for me cause I just love that feeling of running.

The energy, the endorphins, the feeling of moving forward and being so easy. This was not the way I would have choosen the outcome to be for that race, especially after my horrible first half of the race.

I even debated about stopping at the half and just finishing without a medal, but my Marni spirit took over and I just wanted to keep running.

It took a lot for me to stop and I am glad that I did. The foot is getting better and I am anxious to move on and look forward to my upcoming race season.

This just shows me that I even more appreciate what I do, ever morning, of every day. waking up, excited to train, not worrying about anything hurting me or feeling weak and just loving every minute of my life, regardless if I'm swimming, biking or running.

I'm ready to train hard and work even harder for the upcoming season. I am very thankful that I have a strong heart and a positive mentality when it comes to racing and training.