“The Fear Roared: “You Can’t Handle This.”….
On Race Day, I Smiled, Stepped Forward, and Whispered: “WATCH ME. I’M NOT HERE TO SURVIVE. I’M HERE TO CONQUER.””
After racing Ironman 70.3 North Carolina in October 2024, my old hip/hamstring injury flared up again, and my HRV stayed unbalanced for over four weeks. Recovery was tough, especially with my demanding work schedule and the added challenge of pursuing my USAT Level 2 certification in Colorado Springs.
But despite the setbacks, I trained for this race. Mentally, I knew I wouldn’t be racing at full capacity—I had a bigger goal ahead. I needed to save something for the multi-sport tour across New Zealand’s South Island, where the real challenge awaited. This race wasn’t about hitting my peak; it was about completion.
Train smart.
〰️
Train Hard.
〰️
Have fun.
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Train smart. 〰️ Train Hard. 〰️ Have fun. 〰️
My focus?
Enjoying every single moment—letting the race unfold, while leaving energy in the tank for the adventure ahead. After crossing the finish line, I’d kick off a well-deserved vacation across New Zealand’s North and South Islands, and then unwind with my wonderful husband in Fiji.
This race was just a part of the journey, not the destination.
Pre Race
My husband and I arrived in Auckland the weekend before the race and drove to Rotorua, eager to begin exploring the stunning landscapes of New Zealand.
On Wednesday, we tackled one of the country’s most iconic and challenging hikes: the Tongariro Alpine Crossing.
It was tough, but absolutely worth every step. Afterward, we made our way to Taupo, where I spent Thursday and Friday preparing for race day and finalizing logistics.
Unfortunately, I woke up feeling sick on Thursday, so I rested as much as possible and loaded up on vitamin C. I was also sore from the hike, but it was worth it.
Race day
On race day, I woke up feeling sick but a bit better. I was very congested and of course, a little cold. After 24 years in Florida, I’ve truly become a Floridian; temperatures in the 50-60°F range now feel chilly to me. I had my usual race day breakfast: a bagel with peanut butter and honey, along with plenty of coffee to fuel up. I warmed up with 1 mile run and 10 min swim.
The start of the race in Taupo is nothing short of unforgettable. As the first light of dawn breaks, the local iwi perform a powerful haka and paddle a traditional waka (canoe) across the lake, setting the stage for the pro wave to take off. It's an awe-inspiring moment that fills the air with energy and anticipation, creating a charged atmosphere as the day unfolds for the thousands Ironman athletes lining up to take on the challenge.
Of course, my age group got to be the last wave— You see, being in the last wave is special—I mean, who wouldn’t want to race in the absolute best weather conditions possible? By the time my age group finally lined up, the sun was blazing and the wind was at full force. The course had already been churned up, and I’d be dealing with the aftermath of hours of relentless heat and gusts. But hey, I’d earned my spot in the championship wave, right?
Swim
Lake Taupo is amazing. Even when 100m offshore, you can see the bottom, it’s amazing. So blue, so clear! It is the clearest lake I have ever seen.The swim was pure bliss—well, if you find dodging other swimmers and swallowing a lake refreshing! So if you swallow some water while swimming, don’t worry! You’ll come out fully hydrated and ready to bike! The water is usually 16-18 degrees, so it’s always wetsuit-legal.
We started with...
a quick wave of athletes splashing in every 5 seconds, creating a small stampede in a crystal-clear lake where, fortunately, you could see the bottom (and your competition) the entire way. Initially, I thought about joining the frothy throng, but why dive into the chaos when I could cruise solo off to the side? I kept my own line, soaking in the beauty (and yes, a bit of water—it tasted practically like bottled!). After a few minutes, though, it became clear I was lagging behind the main pack, and that was okay with me since I was just trying to survive the swim. Breathing wasn’t easy due to my congestion and the cold water.But I managed not to stop at all and swam easy and at a comfortable pace. After a solid 20 minutes, I tried to close the gap, which quickly turned into a full-on cardio adventure. Five minutes felt like an hour as I pushed hard, trying to latch onto their draft. I didn’t catch up, and I thought, This is definitely going to be a longer swim than I’d hoped.
Then nature …
…called, and I realized I’d relaxed enough to feel it but was still going too fast to, well, “go.” So, I slowed down just a smidge, handled business, and quickly rejoined the draft, knowing I’d need my legs for the run to transition.
I finished in 41:01.
In terms of the course setup, it was wetsuit-legal (with water around a cool 16-18°C), and fairly accurate—most of us clocked about 2050 yd. The lake’s layout: a 300m straight shot, then 1200m along the shore, a quick turn, and 400m to finish. The trapezium shaped course is straightforward but congested, especially when overtaking other age groups in a wave-start melee. Pro tip for speedsters: get yourself to the front if you don’t want to be boxed in by the “45 minutes and under” crowd.
In summary, a beautiful swim if you can handle the jostling and leave a little room for a mid-lake refresh!
T1
First up: a 700-meter run from the swim exit. There were mats, and wetsuit strippers, which made the process nice and fast.
About a third of the run includes a steep hill to get the heart pumping, and as if that wasn’t enough, IRONMAN added a man-made bridge just before reaching transition. By the time you reach the bike racks, you're definitely ready for a breather.
I spotted my amazing husband at the end of the swim, and it gave me an incredible boost of energy.
I grabbed my blue bag of gear, threw on my helmet, slipped on my shoes, and handed the bag to a volunteer. Then, I ran to my bike and bolted out. It was a long run to the timing mat. In fact, my transition was slow—I clocked a T1 time of 7:12.
Bike
This is a challenging, stunning course. The bike leg was a wild mix of speed, smells, and survival tactics. After a slow T1, I mounted my trusty steed, crammed my feet into the pedals, and hit the gas. I was a bit nervous about riding on the left side, but it turned out to be fine.
There is a ShutUpLegs hill at the beginning. (The segment is here: https://www.strava.com/segments/22208626).
The climb out…
of Taupo had me feeling on top of the world. “This is my moment!” I thought, cresting the hill with a sense of triumph—only to be hit with a noseful of sulfur. Did I accidentally crop-dust myself?
Nope, just Taupo’s signature scent of thermal geysers wafting across the course. Nothing like the rotten-egg aroma to keep you humble.
Once I’d made peace with the smell, I flew down a glorious 10km downhill, feeling like a superhero with a tailwind. This was the only time we had tailwind.
I was cruising,
feeling great, even daring to think maybe this was my day. And it actually went pretty well considering my health issues.—I maintained 70% FTP, just as planned.
I usually sustain 87-95% FTP for a 70.3. I didn’t want to push any harder.
My legs were sore from the hike.
My nutrition was on point, too! I aimed for a power target of 70% FTP and a nutrition target of 2.5 bottles of INFINIT PREMIUM Fructose Fuel formula, giving me 90 grams of carbs.
After the big …
…hilly section at the beginning, the course is kind of flat with the occasional “reminder” hard hill, and there’s always the legendary Taupo headwind to spice things up.
They said we’d have a tailwind on the way back.
Ha! Classic…
…New Zealand weather.
Instead, a steady headwind met us on the long, slightly uphill grind into town.
If you hadn’t paced right, it was like biking into a hairdryer.
The technical descent back into town was fun with some punchy rollers.
Near the finish, there’s a steep descent marked with a few minor warnings: loads of exclamation marks and some very vocal volunteers shouting “SLOW DOWN!”
So I slowed down and braced myself to dismount.
With just a boost
… of adrenaline I stomped my way into transition. Final bike split: 3:10:05, complete with thrills, ShutUpLegs headwinds, and the lingering scent of Taupo’s thermal wonderland.
This was a very slow bike leg for me, but I was mentally prepared to be slower.
T2
At the World Championship, you feel like a VIP. The bike catchers were waiting for us after dismounting, so Transition 2 went smoothly.
I grabbed the red bag, put on my shoes (I also changed socks, which I usually don't), visor, race belt with my number, and grabbed my Infinit nutrition. I filled the bag with my cycling gears and handed it to a volunteer.
I was out on the run course in a time of 4:20—very slow compared to my usual transitions.
Run
The run course was “fun” and scenic — at least as fun as two laps through the pain cave can be.
It winds around the lakefront and right through the heart of Taupo, with crowds packed along the way.
There’s a solid...
… turnout of people cheering you on, just the energy boost you need when you’ve booked a one-way trip to the hurt locker.
Each time I saw my husband, I paused to kiss him and express my gratitude for his unwavering support.
His presence gave me an incredible surge of energy, lifting me every single time.
The IRONMAN website describes the course as "flat," but calling it that is like calling a mountain a "gentle slope."
In reality,
there's a pretty serious hill to tackle, and you feel every single climb.
I walked all of them.
My watch said it was only 450 feet of elevation, but after two laps, I can confirm it felt more like Everest.
That said…
the breathtaking views across the lake—Mount Ruapehu, Mount Tongariro, and Mount Ngauruhoe—were enough to inspire me to run out of town.
As I pushed through, the wind decided to join the party, turning the return leg into a battle of wills.
The on-course support was incredible, though, with every shout and cheer helping to keep my feet moving forward.
My mind was…
all in, but my legs had other ideas, and it became a constant negotiation with each step.
As usual, I walked through every aid station during the 70.3.
This time, I took extra time at each station, walking through to squeeze in every drop of fuel.
By the time….
I finally saw the finish line, the wind was in full force, but so was my relief. Run time: 2:08:36 (9:45 min/mile). Totally happy with my pacing, considering all the walking I did on the hills, at aid stations, and when I stopped to kiss my hubby. Total race time: 6:11:13. A hard-earned finish, complete with hills that haunt my dreams and Taupo’s finest gusts.
I realized …
….how much of this journey I’ve been taking for granted.
Reflecting on everything that went right during the race helps me appreciate the process and keeps my mindset positive—rather than falling into the usual habit of focusing on what didn’t go as planned.
I was afraid I wouldn’t be able to race feeling sick and struggling to breathe properly. But I felt okay and managed to finish strong.
My legs were sore from the hike, but with a good dose of smart ShutUpLegs pacing strategies, I made it through.
I’m relieved that my recurring hip/hamstring injury did not flare up after the race, as it typically does following intense efforts. I believe taking a more measured approach during the race helped prevent this.
This race was completed entirely in heart rate Zone 2 from start to finish. The swim was nice and easy, except for a 5-minute burst of higher intensity. The bike was ridden at 70% of FTP and maintained within 81–89% of Lactate Threshold Heart Rate (LTHR). The run was paced at 80–88% of LTHR.
I successfully tested a higher carb intake again with zero issues, and I had the chance to experience the unique challenges of the Taupo 70.3 course.
These are invaluable lessons I’ll carry with me as I will prepare for the 70.3 World Championships in 2025 in Marbella, Spain, which only boosts my confidence for what lies ahead.
““Don’t stop when you’re tired; stop when you’re finished.””
I’m beyond grateful..
to my incredible adventure husband, Mike.
You’ve been my rock through every challenge, always ready to tackle the wildest journeys with me, and somehow making it all fun along the way.
You’re the best teammate I could ask for.
I want to extend
…a heartfelt thanks to my coach, Tim Crowley. His unwavering support and expert guidance have been pivotal to my success. With his help, I know the best is still ahead of me.
I’m thankful for the opportunity to meet friends from all over the world who, like me, qualified and completed the IRONMAN 70.3 World Championship in Taupo.
Finally,
a huge thank you to everyone who’s been following along, cheering me on, and supporting me throughout this journey.
These moments are so much more meaningful when I have such an amazing community of friends and family to share them with.
Your encouragement means the world.
The day after the race, we continued exploring New Zealand. We’re heading from the North Island to the South Island, which is the perfect place for adrenaline and adventure. There's no better place in the country for that than the South Island. Over this two-week trip, we'll cover a lot of ground (and water) by sea kayak, boat, bike, and on foot. We’ll explore Abel Tasman National Park, cruise the waters of Milford Sound, and cycle the trails around Mt. Cook.
Next, we’ll fly to the Fiji Islands, where we’ll set sail on a cruise that promises endless adventure. There’s so much to see and do—this cruise will create memories that last a lifetime. We’ll experience Mother Nature at her best, immerse ourselves in the world’s friendliest culture, and discover an underwater paradise, swimming in Fiji’s famous crystal-clear waters. To truly experience the essence of Fiji, we’ll step ashore onto uninhabited islands, relax in the warm tropical seas, and explore the vibrant marine life below. We’ll meet local villagers from the Yasawa Islands, savor traditional Fijian food, enjoy island walks, marvel at sacred caves, and, of course, relax on the palm-fringed beaches. We’ll cruise off to the stunning Sacred Islands, then head north to explore the beauty of the Yasawa Islands. We’ll also visit the famous Blue Lagoon and spend time on our private beach there.
I’m out of breath just writing all that—so it’s definitely time to start packing!
