I knew going into this race that it was not going to be easy. The course in St. George is one of the most challenging in the world with 60-degree water for the swim, multiple long climbs on the bike and some very steep elevation gains on the run. The preparation for this race was more mental than anything as these are conditions that I am just not used to facing in the Midwest. Despite the new challenges to overcome, this was by far and away the most favorite and memorable race that I have ever done. After remembering to take my eyes off the pavement and look around, I was reminded of the beauty and majesty of the Southern Utah Red Rocks that I was getting to race through. The community and atmosphere surrounding race week in St. George are some of the most electric that I have ever experienced. The course was packed with people cheering all athletes on along both the bike and run courses and the final chute is like none I have ever seen. I have never crossed a finish line with a bigger smile on my face. If you are looking for a tough physical challenge and iconic scenery and unbelievably hospitable locals – Ironman 70.3 St. George must be put on your bucket list.

The Swim

The new COVID precautions meant that there was a lot more time waiting around in a wetsuit than normal. We were told to stage in waves based on estimated swim finish times. That staging then lead to a line leading to the water and all told I was probably standing waiting in a wet suit and COVID mask for over an hour and a half before we finally hit the water and we were required to have our masks on until the last possible second – tossing them into the trash before hitting the starting corrals.

Despite the race time water temperature, due to COVID precautions and the sheer number of athletes, we were not allowed a pre-race warm up in the water. Luckily, I had gone out to the reservoir the day prior in order to get my face wet and practice hitting the cold water. Cold water is a funny thing. It can make you feel like you are not able to catch your breath, which can make you panic making you think that it is hard for you to breathe. Coach Samantha gave the Saint George athletes in our pre-race video some good advice that was playing through my head over and over. The first 100m or so is all about calming your mind and finding your stroke and breath. We are strong swimmers, we can breathe, we are fine. Swim with determination, persistence and intention. She was right. I took it slow, and after the first 100m or so I was able to find my rhythm and I found that 60-degree water wasn’t all that bad to swim in. Thanks to the rolling starts, the water wasn’t too crowded and I was able to find clear water pretty easily with minimal jostling from other athletes.

The Bike

Right out of the swim there was a long chute down the entire length of the transition area in order to enter and run to our bikes. I had not practiced getting out of my wetsuit this year (my mistake) so it took me a little longer to get out of T1 than it normally does. After cramming everything into my bike bag I was off on the bike downhill from T1 and out onto the most beautifully smooth pavement you have ever seen. The first 20-25 miles I was flying while managing my heart rate and power. There was minimal climbing in the first half or so of the race so it was a good section to make up some time for the hills to come. Since there were so many athletes, it was very hard to stay out of a peloton and adhere to the no draft rules. You just have to do your best to pass with intent and stay out of the draft zone.

Once we came out of the out and back on the other side of the reservoir, we hit our first long slog of a climb. These Midwest legs had seen hills before, but nothing like this. The only thing to be done was to focus on my HR and power and to pedal with intent in order to reach the top of the hills. Luckily there were very few sharp turns on this course – and what goes up, must come down. Each climb was met with a nice long, swooping descent on the other wide. I tucked in, continued to put pressure on the pedals, and let her rip downhill.

Then there is Snow Canyon. The signature climb at any Ironman St. George event – at Mile 42! Snow Canyon was roughly 2 miles of pain on the legs, followed by a few hundred yards of ~11% grade to get to the summit. It was rough, and hot. I passed many athletes who had unclipped to walk their bike up the rest of the climb, but I was determined to not be part of that group. I pedaled with focus and intensity until I reached the top and was rewarded for my efforts by the last 7 or 8 miles being 100% downhill. Remember to keep pressure on those pedals on the downhills or else you will get anchor legs on the run!

The Run

The run course was equally if not more difficult than the bike course. The first 5k is up one of the steepest hills I have ever ran. Once you get to the top it was downhill to a couple of turnarounds that have you running back up and down Red Hills. After the last turnaround I really had to dig deep as it was a slow arduous climb back up to the top of Red Hills. The aid stations were surprisingly well stocked and staffed with volunteers – although it was all self-serve. I was able to get all of my nutrition on course and stay on top of my hydration. There wasn’t as much ice and no cold sponges for this race, but I made do with what they had – dumping ice literally everywhere that would hold it.

Once you crest Red Hills on your way back into town, it is 100% downhill for the last 5k or so on your way back down the hill that you had to climb on the way out. The closer to town I got, the more people lined the streets cheering us on to the finish. When you turn the last corner, you are greeted by a huge Ironman monument that was recently built, followed shortly by the red carpet in the background on the other side. The last half mile was packed with spectators losing their minds cheering people they didn’t know to finish strong. It was an experience I will never forget to come down the chute after tackling one of the hardest courses, nailing my plan and finishing strong and confident.

I would encourage all athletes to add challenging races to your list of races. While it might be fun to always be on a PR course, you really get to learn and grow when you push your limits.

Saint George 2022 anyone?

Chris Ahl is coached by Coach Katie. If you would like to be coached by Katie or any of our coaches at Evolve, please email Samantha@evolvecoachingsystems.com.