Ironman® 70.3® Boulder

Race Recaps and Recovery

So much racing! Short and long courses, local and far away, the Bicycle World Racing Team’s season is still in full swing. Here’s an update on the latest results and a look ahead at what’s coming.

This weekend at the Boulder Ironman 70.3, Quincy Arey and Carly Conrad had an absolutely spectacular day on the course. Quincy finished third in her age group with a time of 4:57:17. Carly snagged fourth place in her age group and a spot in the 2019 World Championship race in Nice, France, with a time of 4:57:26.

Brandi Swicegood at TriWaco

Last month at TriWaco, the BW team was out in force. What a fun day on a gorgeous course! Natasha Van Der Merwe, Kate Braybrook, Quincy Arey and Carly Conrad raced in the Olympic distance open division. Unfortunately, after leading the race, Natasha’s tire fell victim to shards of glass on the concrete. Following a 30-minute delay for a tire replacement, she finished the race with a smile like the champ she is. Carly, Kate and Quincy finished fourth, fifth and sixth, respectively. Padre Mora and I raced in the age group division. Padre finished second in his age group, and I was the overall female masters winner. Doreen Redenius raced in the sprint distance and won her age group.

More exciting racing is in store this weekend. Natasha is headed to cooler temps in Michigan for Steelhead Ironman 70.3. And Kate Braybrook and Aaron Shapley are bound for the USA Triathlon National Championships race in Cleveland. We can’t wait to see them all crush those races!

Back here at home, we’ve got a some great events coming up. Next weekend, on Aug. 11, join us at Bicycle World to learn about polarized training with Coach Harold Wilson. Harold will talk about polarized training and why it works, as well as other coaching and training strategies and their strengths and weaknesses. While you’ve got your calendar out, make sure you also reserve the morning of Sept. 2 for biking and brews. Bicycle World and Friends and Allies Brewery are getting together for a group ride you won’t want to miss. Keep that calendar out ladies, because we’ll be offering a special women’s only ride the following weekend, on Sept. 8. I’ll be hosting the Liv Autumn Harvest road ride, which will also be starting and finishing at Friends and Allies, so you have a second chance to get your bike and brew together. Come join us for all the learning and riding and a few good beverages! Get all the details on the BW Facebook page!!

Quincy Arey

After she came down from her Rocky Mountain high from her stellar performance at Ironman Boulder 70.3, I asked Quincy to share some of her experience with us. It was Quincy’s first long-course race after taking some time off to recover her health. I asked her how she got her health back and what she learned from the down time.

Q: This was your first long-course triathlon in a while. How did it feel to be back at a long race?

A: I love long course. It’s my favorite and allows my body time to “get with the program”. I’ve learned muscle really does have memory. I had been panicking in the water portion all season and that happened again in the first 200 meters at Boulder. But I was able to settle into a pace and relax the rest of the way. I was really nervous that the altitude would affect my breathing in the water because I breathe bilaterally, but it really didn’t affect me at all.

Q: What was the best part of the Boulder experience for you?

A: I would have to say the bike course. It felt like I was flying most the way. There were a couple sections of hills and false flats, but overall it was a really fun and fast course.

Q: Why did you pick Boulder as your comeback race?

A: Because I’ve never checked out Boulder before, and I love Colorado in the summer. I also have a good friend from Denver who agreed to race with me. Visiting with friends is a plus. I also wanted to see what all the fuss was about and why athletes move there for training. Now I see why: It was gorgeous, and people were extremely friendly.

Q: Why did you take some time off from big races?

A: I got the flu while training for my second Ironman. Then, I had a series of health effects after, including adrenal fatigue. I needed to take a step back to regain my strength and health both physically and mentally.

Q: What did you do to get your health back?

A: Low heart rate training was my saviour and a good diet with no caffeine or alcohol.

Q: What are some of the dos and don'ts that you learned in your journey back to health?

A: Allow yourself time to recover, especially after a full Ironman. Make sure you get eight hours of sleep. Everyone is different on the time they need for recovery. Listening to your body is key.

Q: How is your training now different from before?

A: I had to take a step back from having a coach. I’ve been self-coached all season. It was stressing me out to have a set workout plan. When my coach sent me a workout, I was doing it, even though sometimes my body just needed to rest. So, I made this season a “get healthy again” season. I have just been making up workouts as I go and training by heart rate train. I’m only just now beginning to add in intensity, and I only train about eight to 10 hours a week. This isn’t forever, though. Next season, I absolutely want to be coached again.

Q: What do you think was the key to your performance at Boulder?

A: Not giving up. I knew what power I needed to push on the bike, and I just wanted to keep a quick 180 cadence on the run. Racing is always exciting when you’re in the moment. I knew that I would slow down on the second loop on the run because there was no shade, so I pushed the first loop as hard as I could and just tried to hang on for the second.

Q: You always post amazing food pics on Instagram. Can you share your favorite pre-race recipe?

A: I love good vegetable carbs like sweet potatoes and broccoli. I add almond or peanut butter on top my sweet potatoes and add a protein of either beef or salmon.