Ironman St George 70.3 is arguably the hardest 70.3 in North America but also one of the most beautiful. Here's what to expect for the swim, bike, and, run and some race logistics. Both the bike and the run are challenging in terms of terrain, but the real trick is the weather. Rarely has there been "perfect" race weather - plan on pretty much anything happening when you're packing for the race. It has been cold and rainy, it has been hot, and it's almost always windy. Focus on what you can control and plan for the weather and you'll be ok!
Race Morning
With two transitions, logistics are a bit more complicated than most races. My advice: get there early and stay calm. The bus shuttle system to get you to the reservoir is pretty well organized but you might also be waiting in line for a small while to catch your bus. Take this time to make sure you've eaten all of your breakfast, crack some nervous jokes, and do some pre-race visualization.
Swim
The water is on the cold side (upper 50's to lower 60's) but the water quality is great. Make sure you get in the water before the race starts and get your wetsuit completely wet. That will help alleviate any shock from the cold water and give you a chance to make sure your wetsuit and goggles are good to go.
The water is so clear you can see ripples in the sand on the bottom as you get close to shore. Sighting and navigation is fairly easy, as the course swims around a rock island. Just focus on good drafting and pacing and you'll be set up for a good start to your race.
Bike
The bike is where the work begins. It's HARD but incredibly beautiful.**TIP** If the weather is cold/rainy, pack a trash bag in your transition bag and put it under your jersey (on your front side only, from collar bone to your waist). This will act as a wind blocker and it will keep your core warm. It's also super easy to ditch at an aid station for when you finally warm up. Arm warmers from cheap knee high socks (with the toes cut out of them) are also a budget friendly and easy to ditch item if you feel like you need a little additional warmth. Utah has very low humidity, so you'll dry out pretty quickly, which means you should warm up relatively soon into the bike. Also, make sure that you are drinking enough - with the low humidity your sweat evaporates almost immediately.
Be prepared for the climb leaving Sand Hollow, it is definitely an "attention-getter". You likely will be chilled from the swim, your heart rate will be elevated, and you won't have your bike legs under you yet. Just spin those legs and let that hill be a chance to warm up. The middle section of the course is full of rolling hills and goes along open roads, through neighborhoods, and is a generally scenic and pleasant tour of the area. Then at mile 40 - that's where the real work and test of your mettle begins as you enter Snow Canyon. This section of the course can be intimidating, especially since you can see the line of cyclists ahead of you as you enter the canyon, all inching their way up to the top of the canyon at mile 45. This section is where you really need to stick to your plan. Stay on target for your effort, cadence, heart rate, power and do NOT be a hero and go hard at the beginning. Most of the canyon is at a fairly consistent grade (a doable grind) and just before you get to the top, there's a steep section. That steep part is just minutes (as in less than 3) long. You can ABSOLUTELY red line for 3 minutes, so hang tough and get up that hill. Once you crest the top of the canyon, you are rewarded with miles and miles of sweeeeet downhill. Don't be afraid of going into your aerobars on the descents either - the shoulders are wide and the road conditions are great to really zoom down the hill. Use that section to ensure that your hydration and nutrition are on point so you're set up for a good run when you get to T2.
Run
Everyone talks about how hard the bike course is.... very few talk about how hard the run course is. The St George run course is as hard, if not harder than the bike. The run has approximately 1,200 feet of elevation gain. That's a lot for a 70.3. And the run is fully exposed, making things pretty warm as the sun radiates off of those pretty red rocks. If you are heat sensitive (or train in an area where you don't have a chance to acclimate to the heat), wearing cooling sleeves is a great idea. Making sure you stay hydrated and put ice anywhere that ice will go will also help you out.
The nice thing about the run course is that it's an out and back, so you only have to run things once. The not so nice thing about the run course is that you run up a pretty decent hill into a saddle with a slight downhill, only to turn around and re-trace your steps. Meaning, you've got to climb your way out of that saddle before you get to enjoy that downhill to the finish. Again, keep to your targets, keep eating and drinking, and just keep putting one foot in front of the other to get you to the finish.
Race Morning
With two transitions, logistics are a bit more complicated than most races. My advice: get there early and stay calm. The bus shuttle system to get you to the reservoir is pretty well organized but you might also be waiting in line for a small while to catch your bus. Take this time to make sure you've eaten all of your breakfast, crack some nervous jokes, and do some pre-race visualization.
Swim
The water is on the cold side (upper 50's to lower 60's) but the water quality is great. Make sure you get in the water before the race starts and get your wetsuit completely wet. That will help alleviate any shock from the cold water and give you a chance to make sure your wetsuit and goggles are good to go.
The water is so clear you can see ripples in the sand on the bottom as you get close to shore. Sighting and navigation is fairly easy, as the course swims around a rock island. Just focus on good drafting and pacing and you'll be set up for a good start to your race.
Bike
The bike is where the work begins. It's HARD but incredibly beautiful.**TIP** If the weather is cold/rainy, pack a trash bag in your transition bag and put it under your jersey (on your front side only, from collar bone to your waist). This will act as a wind blocker and it will keep your core warm. It's also super easy to ditch at an aid station for when you finally warm up. Arm warmers from cheap knee high socks (with the toes cut out of them) are also a budget friendly and easy to ditch item if you feel like you need a little additional warmth. Utah has very low humidity, so you'll dry out pretty quickly, which means you should warm up relatively soon into the bike. Also, make sure that you are drinking enough - with the low humidity your sweat evaporates almost immediately.
Be prepared for the climb leaving Sand Hollow, it is definitely an "attention-getter". You likely will be chilled from the swim, your heart rate will be elevated, and you won't have your bike legs under you yet. Just spin those legs and let that hill be a chance to warm up. The middle section of the course is full of rolling hills and goes along open roads, through neighborhoods, and is a generally scenic and pleasant tour of the area. Then at mile 40 - that's where the real work and test of your mettle begins as you enter Snow Canyon. This section of the course can be intimidating, especially since you can see the line of cyclists ahead of you as you enter the canyon, all inching their way up to the top of the canyon at mile 45. This section is where you really need to stick to your plan. Stay on target for your effort, cadence, heart rate, power and do NOT be a hero and go hard at the beginning. Most of the canyon is at a fairly consistent grade (a doable grind) and just before you get to the top, there's a steep section. That steep part is just minutes (as in less than 3) long. You can ABSOLUTELY red line for 3 minutes, so hang tough and get up that hill. Once you crest the top of the canyon, you are rewarded with miles and miles of sweeeeet downhill. Don't be afraid of going into your aerobars on the descents either - the shoulders are wide and the road conditions are great to really zoom down the hill. Use that section to ensure that your hydration and nutrition are on point so you're set up for a good run when you get to T2.
Run
Everyone talks about how hard the bike course is.... very few talk about how hard the run course is. The St George run course is as hard, if not harder than the bike. The run has approximately 1,200 feet of elevation gain. That's a lot for a 70.3. And the run is fully exposed, making things pretty warm as the sun radiates off of those pretty red rocks. If you are heat sensitive (or train in an area where you don't have a chance to acclimate to the heat), wearing cooling sleeves is a great idea. Making sure you stay hydrated and put ice anywhere that ice will go will also help you out.
The nice thing about the run course is that it's an out and back, so you only have to run things once. The not so nice thing about the run course is that you run up a pretty decent hill into a saddle with a slight downhill, only to turn around and re-trace your steps. Meaning, you've got to climb your way out of that saddle before you get to enjoy that downhill to the finish. Again, keep to your targets, keep eating and drinking, and just keep putting one foot in front of the other to get you to the finish.
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