The Stone Triathlon - Gear

 

Extreme triathlons are unique in that they require some slightly different gear and equipment to a standard long distance triathlon. And every extreme triathlon is different. 

Here are a few examples from our past three XTRI events.....
-At Canadaman, I was required to bring my own inflatable buoy (and light) for the swim. At Icon we were given a buoy (and light) that was returned to the organizers. At The Stone, Karel was able to keep his buoy (and glowstick). 
-At Canadaman, the terrain was primarily off-road. But I choose to change into trail shoes (and use my hiking poles) for the final few miles. At Icon, I wore road shoes for all of the run as most of the trails were lightly packed gravel and not too technical. I used hiking poles for the final few miles up the mountain. At The Stone, Karel needed hiking poles for most of the run. He wore road shoes for most of the run until he changed into his trail shoes for the final 2 miles up the mountain. 
-At Canadaman, I was choose to wear a one piece trisuit for the swim and bike and I changed into running gear for the run. At The Stone, Karel wore a one piece trisuit for the swim and the bike and changed into running gear for the run. At Icon, I did a complete change out of my swim gear and into dry clothing for the bike (it was 32 degrees out) and had several layers on that I removed as the bike went on. I also did a complete change into run gear before the run. 
-At Canadaman, I used a tri bike (I will also use my tri bike for Norseman). At Icon, I used my road bike w/ attached aerobars and at The Stone, Karel used his road bike with attached aerobars. 

Although we have only completed a few extreme triathlons, we have learned that there are several similarities in that every race offers a variety of weather conditions, cold water (and/or swimming in the dark), big climbs on the bike (a lot of elevation gain), and a mix of road and trail running. And every race requires a support crew as the events are primarily self-supported. 

To learn more about the gear that Karel used in The Stone Extreme Triathlon, check out these videos that I took before the event. 

THE SWIM

THE BIKE

THE RUN

THE RUN (Mandatory gear)

The Stone Triathlon - Race Recap

On June 29th, Karel completed his first Extreme Triathlon - The Stone.
His time of 14 hours and 40 minutes earned him 7th across the finish line. 
RESULTS

Quick stats:

• 2am - wake up, eat oatmeal, drink coffee, get dressed.
• 2:45am - walk to transition area.
• 3:20am - board ferry to the other side of Lake Iseo.
• 4am - 5:07am: 4270 yards swimming in 1:07 (from Gallinagra to Sulzano, across Lake Iseo).
• 5:10am - 12:47pm: 109 miles of biking and 13,576 feet elevation gain covering Aprica, Mortirolo and Gavia pass in 7:25. Average speed 14.7mph.
• 12:56 - 6:34: 21.8 miles of running and 7830 feet elevation gain, starting in Ponte di Legno and finishing at Passo Paridiso. Average pace, 15:48 min/mile. 
• Karel started the race in the dark. The water was in the upper 60's and the air temperature was in the 60s to low 70's for most of the day. Karel was comfortable in his tri kit for the entire bike. Only when he descended from Gavia did he put on a jacket to keep himself warm before arriving to T2. It was warm and humid for most of the run. 
  
  
  

  
  

Race Morning
Our athlete Yannick joined us for this experience as he has been spending time in Europe training and racing. Having him with us with a big help for me as we could both support Karel. We all walked down with Karel to help him get ready in his wetsuit and after he boarded the ferry, we walked back up to our Airbnb (~1/2 mile away up a hill) and packed up our stuff in the car since we were checking out of our Airbnb to make our way to Ponte di Legno.

I brought Karel's bike stuff to the transition area around 4:30am and set it up so that Karel could have a quick and smooth transition. I anxiously waited for Karel to exit the water. There was only one buoy on the swim course (1000 meters from shore, near the island in the midlde of the lake). Otherwise, Karel only had a shining light (picture below) for sighting. Karel was able to see the light for all of the swim but somehow he got off course and ended up far away from the island. He was able to overcorrect and make his way to the shore. Karel said that swimming in the dark was very calming for him. He felt calm on the ferry. 

 I ran with Karel to the transition area, helped him transition from swim to bike and then he was off for the bike. I laid out Karel's gear, turned on his HR monitor, computer (with navigation) and rear light (I forgot to turn on his front light but he turned it on). 

For the next 7+ hours, Yannick and I drove behind or in front of Karel (rarely spending more than a few minutes with him in sight), asking him if he needed anything as we passed him. We would stop at various random places along the course to take pictures, cheer and to see if he needed anything. I was worried that I would be really tired in the car but surprisingly I was filled with adrenaline and excitement for Karel. I was most worried and nervous about getting lost (we did miss a few turns) or not being there when Karel needed us but Karel was very easy to take care of throughout the race. He didn't want to stop more than he needed to so the only times he would stop would be to pee (on the side of the road - there were not bathrooms, not even in the transition area). 

The scenery was beautiful and it was fun to be around some of the other athletes. We were around a French athlete (and his team) so we would all stop at similar places along the course. I had lots of snacks/food/drinks/water in the car but to be honest, it was hard for me to want to eat. My diet consisted of Fanta, bars and pretzels. I did make myself a PB sandwich and had some yogurt while Karel was on the run. We stopped for a coffee around 8am in one of the towns. 

We were not allowed to drive up Gavia (per the race organizers advice due to the small roads and to limit congestion) so after Karel passed through Ponte di Legno, we parked the car and waited for Karel for the next 90+ minutes. I wanted to give Karel another bottle before Gavia but he kept on riding. Karel told me he was fine. Throughout the race, Karel had issues drinking as his stomach was not emptying well. This caused him not to fuel and hydrate as well as he would have liked. He felt like he paced himself really well and the best part was not experiencing his typical race day cramps or extreme back pain throughout the race. 

The transition area was in the middle of the town of Ponte di Legno. It was a really cool set up with shops and restraurants around the square. I set up Karel's run gear in the transition area and after Karel arrived, he changed out of his tri kit and into his run gear (in the men's changing tent).

Karel had planned to do all of the run by himself and then I would join Karel for the final 2+ miles after T3. Howver, I had a last minute idea for Yannick to join Karel on the run because I knew Karel would benefit from having someone with him. I know how tired I was getting off the bike in my last two XTRI events and I really enjoyed and benefited from having Karel with me for the entire XTRI ICON run. Yannick is a great runner (professional triathlete) so I knew he would be a better fit than me for the early hours of the run. Yannick took my backpack with the mandatory gear and joined Karel for the first 13 miles of the run.

 I drove to the next town to meet up with them to see if they needed any nutrition and to give Karel his hiking poles as the terrain was very steep in places. Karel was struggling when I saw him as he had been dealing with extreme nausea after running a bit too hard up the hills when he started the run. When he stopped at the top of a hill, it hit him really hard - like a really bad hangover.

The run course was a mix of paved trail, roots, grass and road. It was extremely steep and hilly. During the run, Yannick called me to tell me that Karel wanted his hiking poles due to the steepness of the climbs. All athletes (and support crew) were required to wear their backpacks w/ mandatory gear for the entire run.

 I drove to a dirt parking area outside of town to wait for Karel around mile 13. I changed into my run gear and got myself ready in case Karel wanted me to join him for the next 8+ miles. When I saw Karel and Yannick, I asked Karel if he wanted me to run with him and he nodded his head "yes." This was very special to me to join Karel for the remainder of the race.

Karel was running on empty. He was tired and it was very hard for him to actually run. I understood the feeling so I stayed ahead of him and helped him stay on course so he didn't have spend extra energy on navigating himself. I tried to encourage him to run anytime the course was flat or went downhill. 

There was a lot of walking/hiking as the terrain was very steep and Karel was very tired, exhausted, sore and still feeling nauseous but I encouraged him to jog whenever there was a flatish area. When we reached T3, Yannick had our trail shoes ready for us (he drove the car there from Ponte di Legno). It was then time to tackle the final portion of the race. A climb up a Paradiso Pass - one of the steepest ski slopes in Italy.



After a mile of climbing up grass, gravel and then loose rocks, the terrain turned to snow.

 And then the weather suddenly turned and we were faced with thunder, rain and hail. We could barely make out the orange flags to help guide the way to the top. It took us 48 minutes to go 0.7 miles in the snow!

When it started raining/hailing, I encouraged Karel to stop and put on our rain jackets. At this point he was passed by an athlete (a guy from Czech) but Karel was trying his absolute best to get to the finish line and there was nothing more he could give. It was just one step forward at a time. At this point, Karel had been racing for over 13 hours - the longest continuous activity of his life!




 When we made the last turn up the mountain, I quickly hiked ahead of Karel and when I saw the finish line red carpet, I yelled to Karel "it's here! You are so close!!" I ran up the carpet to video Karel finishing.




 He was so exhausted and relieved when he crossed the finish line.



 We then went inside the ski lodge to change out of our wet clothes and into our dry clothes and then we enjoyed a warm meal.

On the day before the race, Karel expressed his excitement and nerves to do something for the first time. Although he was very nervous about the unknown, he was able to wake up on race day with a sense of calm.

This is our third extreme triathlon between both of us. Last year I completed XTRI Canadaman and XTRI Icon. We learned a lot from those events and it helped us in Karel's preparation for this event as well as our strategy throughout the event.

Extreme triathlons are unique in that they are primarily self-supported. Even though there can be a few aid-stations along the race course and there is a designated transition area for swim to bike and bike to run, there are several aspects to an extreme that make them very different to a standard full distance triathlon.

• You need a support team/person that will keep you going and will keep you positive and will encourage you to never give up. As an athlete, your success depends on your team. Your crew plays a vital role in your performance and you can't complete the event without them.
• Extreme triathlons are small. You may have 60-250 participants. Not everyone will finish. This provides a "family" feel. The organizers get to know all of the athletes (often by name) and the athletes and crew get to know other athletes and crew members. The overall vibe is extremely supportive.
• Extreme triathlons require mandatary gear for the run, and there is usually a designated "T3" (transition three) area where the athlete needs a support team member to "run" with the athlete. Typically, the last few miles of the run are up a mountain, requiring hiking poles and a lot of walking.
• There is always an element of extreme weather. It could be rain, snow, heat, wind or cold water. You have to be prepared for anything and everything. This includes gear, equipment and nutrition. 
• Be prepared to get up early. Most extreme triathlons start between 4-5am which means a 2am wake up. 
• There are going to be highs and lows throughout the day. You need experience to know how to manage through the very tough and uncomfortable moments. Unlike a standard full distance triathlon that requires careful pacing, in an extreme triathlon, sometimes you have to give your absolute best to get through a steep climb or hill - or to keep moving forward. 
• In extreme triathlons, the overall male and female are celebrated (and sometimes top 3) but everyone who finishes is treated the same - everyone is given the same applause, recognition, and celebration. There are no age group results. This means that times don't matter. It's you vs. you vs. the elements. Karel said that he has never suffered, struggled and hurt so much before. This was the most difficult event that he has ever participated in. It gave him exactly what he wanted and more. He is very proud of himself and he still can't believe what his body allowed him to do.

We will soon be doing a video race recap of his day, which we will share on YouTube.

                                                 

Next up...I will be participating in XTRI Norseman (XTRI "World Championship") in Norway on August 3rd. Karel has two more extreme triathlons planned for 2024 - ICON and Patagonman. 

Off to Italy for The Stone Extreme Triathlon

 

On June 29th at 4am, Karel will be jumping into the water of Lake Iseo to start his first extreme triathlon. In 2023, Karel was all about off-road racing. He participated in Xterra, gravel and mountain bike events and completed two big stage races - The 5-day Oregon Gravel Grinder and the 6-day Breck Epic. Between his events, he supported me in my first two XTRI events (Canadaman and ICON).
After 17 Ironman distance triathlons, Karel was searching for a race that would get him excited for triathlon training. He wanted something different, unique and challenging. 

Shortly after I completed the XTRI ICON event in Livigno, Italy in September 2023, Karel registered for the event in 2024. Similar to myself, Karel didn't want ICON to be his first extreme tri event as the event is very extreme with the cold water, altitude and massive elevation gain on the bike. 

In doing some research, Karel came across an event called Stonebrixiaman (now called The Stone). Whereas ICON is part of the XTRI World Tour XTRI World Tour (as well as Norseman - the "World Championship" of XTRI which I will participate in in August), The Stone is part of the Extreme Tri Series.Extreme Tri Series.

When Karel was researching events, he was excited by the opportunity to bike up (and down) the famous Mortirolo and Gavia Pass.  He was also excited (not sure if that is the correct word) for the run which is primarily off-road. 

Although the distances are similar to an Ironman, Karel needed a race that made him feel all the emotions, similar to when he prepared for his first Ironman. 

With the extreme triathlon events, the athlete is supported by his/her/their crew. I will be supporting Karel throughout his race. This means I will help him in T1 (transition from swim to bike) and I will be drivig our rental car throughout Italy, leap-frogging Karel to keep him fueled and hydrated and to help him with anything that he needs. I will then help him transition from bike to run and support him as needed throughout the run. There are a few aid stations along the bike and run course but Karel will be primarily relying on me to help refill his bottles and keep his tummy (and brain) happy. Then, to finish the race, I will join Karel for the last 7.5K (4.6 miles) of hiking to finish at Passo Paradiso which is one of the most famous ski slopes in the alps. 

Karel will be arriving to the race (primarily) healthy but this hasn't been a smooth or easy journey for him. He continues to have issues with his back as well as his leg (which is due to the disc issue in his back). Karel has also had some unfortunate setbacks. In early April he had a severe cramp in both of his legs during a trail run. In late May he had a bike accident where he washed out from gravel on the road in a tight turn. A few days later, he slipped on the stairs and bruised (or fractured) his ribs. And then there has been the emotional journey with Campy nearing his final chapter with us. 

Through all of this, Karel has not complained. He continues to show up to life and he focuses on what he can do each day. He loves to train and be outside but with his crash (and a lot of road rash) and then the ribs, he had to do a lot of indoor walking and running. But that didn't stop him. He walked on the treadmill on an incline. When he was able to transition to run/walk, he stayed on the treadmill because that is here he could manage the pain. It wasn't until a few weeks ago when Karel could run outside again. As for swimming, he was out of the water for almost two weeks to let his wounds heal but his ribs have been very slow to heal - making it challenging to swim. He is finally able to swim without pain (now his ribs are more of a nuisance). He got back on his bike the next day (after the crash) and he has been able to keep up with most of his bike training. 

The past few weeks have been consistent and fairly smooth for Karel so now we just need to get to Italy and have him stay healthy until race day (one more week!). 

As for the event, here are some fun facts....

• You can track Karel LIVE with this link (4am CET start)
  
  
  
  
  
• Karel will be given bags for his gear. For the run, there is a mandatory gear list and the athlete (and supporter - me) will have our run bags checked before the race and before the final 7.5K of the run. 
  Run mandatory equipment:
  1.Technical waterproof windproof jacket for high mountain use (made of GORE-TEX or similar material)
  2.Long-sleeved thermal shirt
  3.Long trousers
  4.Thermal hat or thermal buff
  5.Headlamp
  6.Emergency blanket (e.g., aluminum foil blanket)
  7.Whistle
  8.Reusable cup for drinking at refreshment points (there will not be cups available)
  9.Water and food reserves
  10. Mobile phone
  11. GPS turned on for live tracking (provided by the organization) 
  
  
  
  
  
  
• The swim is 3.8K (2.4 miles) from one side of the lake to the other. Karel will board a boat at 3:20am to be taken to the other side of Lake Iseo. All athletes will be giving a luminous buoy to wear around their waist for the swim.  There are two landmarks on the coast that indicate the exit point from the water: A beam of light projected towards the sky and a bell tower of the church in Sulzano. There will only be two buoys with flashing lights: a buoy 1000 meters from the finish, near Montisola and a buoy in front of the water exit point. 
  
  
  
  
  
  
• The bike course is 175K (108 miles) and has an elevation gain of 4100 meters (13,450). The event starts at Lake Iseo and includes the Aprica Pass, Mortirolo Pass and Gavia Pass. The bike finishes in Ponte di Legno.
  
  
  
  
• The 24.2 mile run course starts at Ponte di Legno (in the center of town) and finishes at Passo Paradiso (2600 meters or 8,530 feet). The run has a total elevation gain of 7200 feet (2200 meters) and is a mixture of road and trail but primarily trail. 
                                   
  
  
• A nice assortment of food at the run course refreshment points. 
• For reference of how long this race will take Karel to complete, the male 2023 winner went 14:03. 
• Karel will be riding his Colnago with added aerobars. This was a process to find the best fit for Karel (and saddle).