Ironman St. George 2022 long race report warning!!! I will not feel bad at all if no one reads this, it’s mostly for me to look back on and see the things that I did right, wrong, and make the improvements and changes for next time.

Race Day Morning

SUPER early – hurry up and wait – 3:00am alarm clock Saturday morning. Standard Blueberry bagel with peanut butter and a banana. Tried to use the restroom, no luck, insides were all tied up in nervous knots thinking about what was coming.

Drove with the parents to the convention center for shuttle #1 @ 4:00 am to take us to the finish area. From there, we took shuttle #2 up to the swim start @ 4:15.

I’ve historically not given myself enough time to get things prepped before races. Because of that, it was actually a good thing that I was forced to have an excessive amount of time prior to starting my wave @ 7:05.

It took the better part of a half hour to bus up to the swim area. There was some nervous and excited chatter between a few bus mates.

Final Setup at the Lake

Despite the floodlights, it was still pretty dark at the lake. I grabbed the bike first and got in line to pump up the tires. After that, I made sure the gears were dropped and assembled the bike food bag.

The Picky bar wrappers were not quite cut correctly, which made them more difficult to open on the fly. Hydration bottles were also set up for the start.

To beat the rush, I got in line early for the Port’a’poops and had success. Afterward, the focus shifted to relaxing and stretching as people slowly began lining up for each wave.

Waiting for the Start

The gun went off @ 6:15 for the Pro men’s start and immediately kicked up my nerves. It was just about as perfect a morning as you could ask for, with a bit of breeze, the sun coming up over the mountains, and water temperature sitting right at 60*F.

This marked Ironman #6 for the Xterra wetsuit. It was on its last legs but still in pretty good condition. Because the race was seeded by age group instead of overall time, there were a handful of waves in front of me. That made working through the field a bit trickier, but it was a one lap swim, so there was not going to be a lot of extra traffic.

Somehow, my parents found me in all the commotion and were able to stay with me for a few minutes. Stretching out and putting on the wetsuit felt like the final mental checkpoint.

A small Skratch bar and Jel with some fluids went down before heading over to the swim start. Our wave was lining up just as the pro men leaders were coming out of the water, just under 50 minutes. Before long, I was next in line, ran into the water, and got to work.

Swim – 1:04:36: Overall rank after the swim was #360! Average Swim was 1:10 for my age group.

Somehow, the water at Sand Hollow Lake during Ironman St. George had actually warmed up a few degrees from my practice swim the day before. It was still a chilly but refreshing 60*.

Seeing some athletes wearing neoprene caps and a few booties caused a bit of concern. Once moving, however, the temperature was not nearly cold enough to be a problem thanks to the wetsuit and some personal “insulation”.

The swim course at Ironman St. George was simple, with just four turns and one lap. A good rhythm came together early and locked in quickly. Visibility was rough on the first leg, with the sun directly in my line of sight and goggles fogging up almost immediately. Following splashing and feet became the best option since spotting the buoys was nearly impossible.

After a few seconds, the goggles cleared and the rest of the swim settled in. Swimming is one area where I am fortunate to be able to pick my way forward and move through the field.

With ten athletes starting every ten seconds, congestion stayed manageable. There was just enough traffic to require swimming for openings. Some wetsuit chafing showed up on my neck, but focusing on smooth, rolling strokes helped limit the rubbing and kept it from becoming an issue.

Swimming became much more enjoyable after the first turn, partially sheltered by the mountain from the sun.

My Garmin watch was set up to notify time and pace every 500 yards. The numbers were a surprise, sitting right around 1:31 per 100 yards, with a few segments even faster. That is pool swimming pace for me, with wall push-offs.

Extra effort in the water was something I wanted to avoid. On the final leg, there was likely a small assist from the wind that had started to pick up. The result was getting out of the water in record time for me.

At the exit, a pair of wonderful wetsuit strippers were waiting, whom I always forget to tip. From there, the long run through transition began.

T1 – 10:15

Took my time getting my bearings and made sure I had grabbed everything I needed from my bag. Dried off quickly and put spray sunscreen on, (I definitely missed some spots).

Dropped off the wet bike bag, and took a quick pee break since I couldn’t manage to go on the swim. Ran with my bike shoes in hand to the bike rack, put them on, and then jogged the shorter distance with the bike to the mount line for the fun/chaos to really begin.

Bike – 6:38:22: Overall rank after the bike was #1017. Average Bike split was 6:19 for my age group.

Early Miles & First Crosswinds

Felt really good to start the bike at Ironman St. George. Wasn’t too cold, or windy (to start). Saw my parents just out of the bike chute and they were encouraging as I was heading out of the lake. Dad snapped some good pictures too.

The first 30 miles of the course was a fast out and back route before going around the northside of Sand Hollow Lake. I got my first taste of some crosswinds while descending around 35mph and was not comfortable at all.

Speed wobbles showed up anytime speeds hit the 35–40 mph range. The bike would wiggle back and forth, and the crosswinds playing with the front end did not help. Descending has never been a strength, and this made the bike leg even more nerve racking.

Managing Nerves, Equipment & Pacing

Everything on the bike checked out the day before, including a few training rides done in heavy Michigan winds. That made the situation confusing and raised questions about whether the FLO wheels were out of true or unbalanced.

Later, after the race, the issue was diagnosed and fixed by Village Bike in Jenison once the bike came back from TriBike Transport. A shot or loose headset bearing was the culprit. It easily could have turned into a very bad day.

The plan going into the ride was to stay conservative and slow if needed. This situation simply added another layer. With biking being the weakest of the three disciplines, focus stayed on riding smart and not burning all the matches too early.

The bike leg made it through without any major catastrophes. Stories after the race confirmed how unpredictable those crosswinds were for many athletes. Some time was likely lost on the downhills, but the tradeoff was finishing the race.

Course Preview, Terrain & Strength on the Climbs

The course at Ironman St. George had been previewed ahead of time using the FulGaz virtual platform, which helped. Still, there is a huge difference between riding indoors on a trainer for 6:30 with no fan and being out on the course in the elements.

The bike course itself was stunning, with red rocks and mountains unlike anything seen before. Despite more than 7,000 feet of elevation, the real challenges were the crosswinds, the heat late in the ride, the long 20-mile climbs through Gunlock starting around mile 60, and the steeper Snow Canyon pass near mile 90.

Climbing felt strong throughout the day. Many athletes were passed on the inclines, though not as much ground was gained on the flats or descents. Training with Kari and Stuart Coaching this year clearly paid off and helped prepare for a course like this.

Nutrition Strategy & Mid-Course Boosts

The game plan stayed simple. One pedal stroke, one turn, one hill, one mile at a time.

Nutrition followed a steady rhythm. A Picky Bar and roughly one bottle of fluids each hour were the goal. Drinks alternated between Nuun tabs with caffeine and non-caffeinated options, along with a bottle of Gatorade Orange Endurance later in the ride. Base Salt was also used throughout the day.

After clearing Sand Hollow Lake, some pretty significant hills appeared on the way back toward downtown. The course passed right by my hotel around mile 44. My parents timed it perfectly and were shouting encouragement from the shade of a giant Shimano support trailer at the edge of the parking lot at Ironman St. George, having just finished a late breakfast.

Gunlock Loop

The north side of town flew by, passing the area with the giant DIXIE sign that feels a bit like the Hollywood sign in California. From there, the course shifted into the major climbing section.

The long Gunlock loop was a gradual climb with a few short downhills mixed in. Around mile 75 came a really punchy section called The Wall, a switchback near the end of the loop that demanded full attention.

No clown sightings like in Wisconsin, but someone was running uphill alongside us with a giant unicorn inflatable pool toy. Looking over the edge at that point made it clear just how much climbing had already been done.

Final Descent & Back to Transition

After reaching the top and passing the Veyo Volcano, it was time to brace for the 10 mile descent back into town for the second loop. The views were incredible, but the focus stayed on getting down in one piece. Hands stayed on the brakes the entire way. Watching riders fly past was discouraging at times, but 40 mph and upright at the bottom was a win.

The course rolled through town and around the roundabout before heading up Snow Canyon pass. This section felt quiet and sheltered, with mountains on both sides blocking the wind.

Attention narrowed to the road ahead and the final climb of the day. The clicking of gears and the sound of carbon wheels echoed off the canyon walls.

The 8 mile climb became a highlight. The steepest section came, predictably, in the final mile. Legs kept turning while taking in the scenery.

Past the guard shack marking the summit, one last 10 mile descent led back into town. Winds had picked up even more, and feeling slowly disappeared from my hands from gripping the bars. The crosswinds kept tugging at the front wheel. The only thought was simple: just get down.

Spectators began lining the road closer to downtown. Runners appeared on the course, and loudspeakers and music filled the air.

Finally, the transition chute came into view. A wonderful bike catcher grabbed the bike, and relief hit instantly. Getting off the bike felt harder than expected. Legs wobbled on the dismount, and it took a moment to find balance before handing it over. Exhaustion was not total, but the running legs took a few minutes to show up.

T2 – 12:55

Grabbed my bag and sat down for a moment, focusing on getting my heart rate down, cooling off, and taking a quick reset. Wiped my feet and made sure my socks fit snug before pulling on my Hoka shoes. Grabbed some sunscreen before heading out of the tent for the run, though a few spots were definitely missed again.

My parents caught sight of me as I ran out of the tent and onto the course. I probably looked rougher than earlier in the day, but there was still an effort to smile and keep moving forward.

Coach Kari sent feedback through a text to my mom, with instructions to cool my body temperature using a wet towel and eat ice chips. Dad shouted, “How are you feeling?” The only response back was, “I’ve got 26 miles left to go!”

Run – 4:47:32: Overall Rank after the Run was #960. Average Run split was 4:49 for my age group.

There were 2 significant gradual climbs for each lap of the two lap course at Ironman St. George. First climb was the first 2.5 miles out of transition, and the second was from miles 6 to 10 on the way back into town, both consistently around the 3% to 4% grade.

I had no idea what had happened with the Pro races to that point, but I did see Heather Jackson and Ben Hoffman coming in as I was heading out on the first few miles which was pretty cool. They were finishing and I was just starting, they were all just absolute machines out there.

Settling Into Pace & Small Boosts

I was holding around 9:30 pace going uphill for the first few miles and then got some “free speed” going back down hill around a 9 minute pace to the turn around point in the park.

At one of the early aid stations, a volunteer was handing out ice-freeze push-pops. They were the only ones on the course, so he must have brought them himself. He asked if I wanted one, and I laughed and said YES.

I asked him to hold on for a second while I tried to take off the volunteer bracelet I had grabbed from my run bag as a thank-you. For a moment, he thought I was asking for a second push-pop. Then he laughed when I handed him the bracelet instead.

At the bottom of the hill in the park aid station around mile 6, I took a quick poo break and was set for the rest of the day.

Heat, Aid Stations & Survival Mode

There were plenty of spectators out on the course at Ironman St. George cheering on athletes. At least four wonderful residents had their garden hoses out and were having just as much fun as we were, spraying down anyone who wanted a cooldown as they ran past their houses.

On the return trip back up the hills, the day’s work really started to hit. The pace slowed significantly to make sure forward progress continued. Sticking to the nutrition and hydration plan became harder, especially with the heat making it nauseating to eat much of anything.

Aid stations turned into short walking breaks. A quick lick of Base Salt came first, followed by water, a mouthful of Gatorade Endurance Yellow, sometimes banana or grapes, and then ice chips or a cup of water down the back on the way out. Ice chips helped with cooling, but the cold in the stomach almost caused a brain-freeze-like feeling. With no wet towels on the course, chewing smaller pieces of ice and using water cups became the best way to manage the heat.

Second Loop Reality Check

Ran around the giant World Championship M-Dot with all three discipline logos at the traffic circle just in front of the finish line before heading out on the second loop. My parents later said they were yelling as I came around, but none of it registered. The only focus at that point was continuing forward.

The second lap was a serious grind from start to finish. Hoka easily could have changed the slogan from “Time to Fly” to “Time to Shuffle.” Everything possible was done to stay “running,” but the climb on lap two was exhausting and eventually turned into a power walk just to keep moving and recover.

Survival Mode

Things felt even more discouraging when jogging downhill to the park was no longer possible. Most of that stretch turned into power walking as well.

What stuck mentally was a simple reminder: a lot of ground had already been covered. The focus needed to stay on what was directly ahead, not on matching anyone else’s pace. There was no room for comparison. Being there meant standing exactly where an earlier version had hoped to be.

At the bottom of the hill in the park, one of the 4,000 plus volunteers at an aid station had sunscreen and happily shared it. The backs of both legs, hands, and neck had already been blitzed, likely from water washing everything off earlier. The damage was done, but the sunscreen helped cool things down and offered some protection from a sun that felt relentless all day.

Power walking continued until reaching shade outside the park, where things finally felt a little better. Rarely have so many athletes been seen walking on a course. On that final section alone, at least ten athletes were spotted on the roadside receiving medical attention or fluids after pushing well past their limits.

Mindset Shift & Finding Another Gear

This course was no joke. My inner dialogue is not always the most positive, and in some very not-nice words, I reminded myself that I did not travel 1,800 miles to St. George or put in all this work just to walk the F-ing marathon. Somehow, that lit a spark and I found the energy to pick up the pace.

The effort turned into a steady power shuffle for the rest of the course, especially on the climbs. Focus narrowed to the next runner, then the next, and eventually I started passing athletes who had overtaken me earlier on the run, along with a few I remembered flying past me on the bike.

Racing the Clock & Final Climb

I was doing some mental race math, which is always sketchy at best, trying to figure out what my times were going to be and realized that I still had a chance at getting under a 5-hour marathon and a 13-hour finish if I got my butt in gear NOW.

Doesn’t seem like much, but I went from walking around 14-15 min miles to coming up the hill at a 12 min pace. All I had left was just the return trip, and I already had done that once.

The Final Miles

Finally crested the hill coming back into town with probably my 4th second wind of the day and gradually picked up the pace seeing more and more spectators, hearing the music from the finish line, and realizing I only had roughly a 5K to go!

Mile 24 was around 9:30, mile 25 was around 8:50, and somehow that last mile was under 8:30. Absolutely flew down the o-so-short finishing chute, honestly astounded at what I just accomplished and that I had actually finished that crazy course. Paul Kaye called me coming down the finishing chute and I loved every minute of it.

Finish – 12:53:37 – 96th out of 175 (M 30-34) / 809th out of 1832 (M) / 960th out of 2294 overall. Athletes – 2899 / DNF – 623 / DNS – 461 / DQ – 17

Ironman St. George was one of the most difficult races I have ever been part of, and it still feels unreal to have finished as well as I did. There was real satisfaction in being able to finish strong and climb out of a dark place late in the race.

Nerves hit harder than usual the day before. Knowing how much of a grinder the course would be brought a sense of dread, mixed with uncertainty about how I would stack up against the field. Getting stuck in my own head came easily, and overanalyzing everything led to doubts about belonging at a World Championship or even knowing what I was doing.

Giving myself enough credit has never come easily. Shifting the focus toward the positives and acknowledging how far I’ve come is something that needs more attention. There will always be room to improve or moments to wish something had been done differently. At the end of the day, the goal is simply to be better than the day before, whether racing, training, or moving through life.

Gratitude outweighs everything else. The opportunity to race in St George, along with having the physical capacity to compete in an event like this, meant more than words can explain.

The last few years have brought plenty of setbacks, as they have for so many others, and this race became a bright spot in the middle of it all. Whether a World Championship in Kona ever becomes part of the future remains unknown, and there is still a massive amount of work required to get there. Even if that never happens, this experience is something worth holding onto and building from for a long time.

Personal Takeaways from Ironman St. George World Championships

• Do better with nutrition and hydration on the bike. Maybe train with Gatorade Endurance if that is what they are having on the course so I don’t have to worry about what I’m drinking and can supplement it with other things as needed.
• Get my bike to a shop at some point before a big event. Right now it’s difficult with appointments going out a month or more, but it could be a dealbreaker on race day.
• Hammer the bike in training more than anything else and somehow find time in my schedule to get outside during the day and find some hills to climb/descend. I will be fine in the swim, and having those extra legs on the bike should help with the run.
• Try to find something that works for nutrition on the run that doesn’t wreck my stomach after a long day, was probably why I crashed so hard there on the 3rd leg of the run.

Big thanks to Stuart Coaching for getting me prepared enough to toe the line and crush the course at Ironman St. George, Team Apex Multisport for all the support and for the sweet new white kit design with Vie 13, my friends and family who encouraged me along the way, and my parents for coming out to Utah to share it with me.

I’ve got the Grand Rapids Tri 70.3 on June 12th, and then in a serious FOMO moment signed up to give it another go at Ironman Alaska on August 7th.

Smile or you’re doing it wrong!