
I read so much negative PR about this race I felt I had to write something after finishing it. So here is my experience at St. George Ironman 2011. I hope this helps future participants and feel free to contact me direct if you have any other questions.
LodgingSo obviously there are many options to choose from in St. George. Most of the hotels are pretty much the same that are in the $100-$150 range. We stayed at
Budget Inn & Suites. This was about a nine iron from the Expo and a mile from the start so it was convenient. It was a nice hotel for the price: jacuzzi; continental breakfast; good Mormon employees and a plethora of Mormon vacationers (26 total, 3 families) on a pit stop to their final destination. Total cost for four nights was like $350 which helped me save lots of money that I could lose gambling (quickly) for my Vegas trip coming up after the race .
AltitudeSt. George is at 2860 ft (872 m). So if you have been living and only training sea level you will feel the difference.
Elevation gets me pretty bad but I do acclimate quickly. The first practice swim I did when I got out of the water I felt a bit disorientated. Not a big deal but altitude affects people differently hence why fat out of shape smokers with money can summit Everest and in shape sober athletes come down with pulmonary edema while getting smoke blown in their face by other climbers carrying them back down.
My friend said he felt the same after the swim and had been training on the East coast at sea level as well. This was on Thursday two days before race. If you have time I would take a few days to acclimate if you can. It probably won’t make much of difference but any edge I guess would help especially if you’re shooting for a Kona spot.
SwimThe swim takes place at the Sand Hollow Reservoir about 20 miles from T2 so it’s a drive just to check out. Buses will bring you down there in the morning so no worries on race day about the commute. I heard horror stories about wind and cold temperature the year before so I went in thinking I was going be swimming in the arctic sea during a typhoon. To my surprise - The reservoir was clean and glassy before and during our race and the temperature was in the low 60 degrees Fahrenheit which was great as I had been training in the same temperature in the Pacific Ocean at home. Maybe we got lucky? I heard the year before it was cold because they filled the reservoir with cold mountain water weeks before the race. Either way you have a wetsuit so you should be OK.

The swim start is not a land start so if you are racing for time you will need to get in the front early as the gun will go off as participants will still be coming down the ramp. I found a nice little island to hang out on the right before jumping in if the water was cold. I got down about 15 minutes before gun past the pack, left my friends, stood on the island and took in the scenery and got my head into race mode. I sat and watched people wade in the water for 30 minutes wasting energy before the gun went off. Bring a few red bulls, get on that island and wait. It’s a good place to be.
When the race started things were pretty smooth. Since so many people dropped out of the race and it did not even sell out I did not feel as claustrophobic as I have on other races. It was one loop and people spread out pretty evenly. I started on the far right and just swam with an easy comfort level to get me ready for the bike ride ahead. Overall the swim was the best I have experienced in all my triathlons. Water was a pleasant temperature and it was not choppy like the usual ocean swims I am used to with potential sharks beneath me.
BikeThe bike is two loops but the first 15 miles or so is outside the loop. Once you finish the swim you are basically going up to the loop once you leave transition. The roads are very smooth going up with lots of support. The day called for heavy winds (25 MPH) and strangely the first 10 miles I felt the wind the strongest (probably because the direction) even at 830 AM. It was hitting me from the side pretty hard. I got used to it quick and just concentrated on what I could control.
Once you get to the start of the loop the road gets rough… I heard about this ( an Aussie participant from the year before intimidated me “it would shake the fillings out of me”) so it did not shock me. However on the second lap my water bottle holder fell off the back from consistent vibration (see picture). The screws fell off. This was no good because I lost my ability to hold water on a very hot day. I got creative and just stashed them in my jersey after it fell off and looked even more akward. Make sure your accessories are tight before the race.

The heat really got up there – 95 degrees and I had not been training with salt pills. I took almost 20 during the entire ride (2-4 an hour). I really stayed hydrated but got a bit sick from the salt. I threw up a couple times during the ride but nothing excessive. Get your body used to salt before the race.
I saw at least 7 flat tires on the course during my ride. I tried to count them but became superstitious and stopped. Know how to change your tire. Assume you will blow one as I assume there were many more then what I saw. I heard many stories about mechanical failures from some serious athletes so I am blaming this again on the rough road. 80 miles of bumpy roads will shake things loose like that cocky SOB Aussie who talked too much told me.
Overall the ride is tough. The elevation rise is a lot but it is very gradual. I went in thinking much worse from all the negative blogs and press I read. The scenery is beautiful so you almost do not recognize you are going up- But you are and you should realize this. I live in Southern California so my training rides usually went from Newport Beach down to Oceanside and back which is very hilly (up and down) but not significant so I felt big similarities as my training.
There is one huge hill you do twice during the loop at mile 50 and 90. I don’t know what the name of it is… but its there. I felt it the second lap significantly but there is hope. The last 10 miles of the loop is downhill and smooth roads so it’s an amazing relief you get twice. This downhill is where you realize how much you have climbed in elevation. First time down I was amazed as I did not even know it was so much of a decline and the second time down I coasted, threw up a bit, took down some disgusing gels and just enjoyed the ride and got ready for the run ahead. The real race.
Run 
So now you are done with the bike. Get ready for some pain. This is where things get bad. The run starts and you go straight up to the bluffs of St. George- up and down, twist here, turn there and then back down to the finish to do it again. Its two 13.1 mile loops in a hilly, red desert with nothing but your trisherpa, caffiene and your desire keeping you going. Literary you are never on flat ground. There are some big hills and even worse what goes up must come down so some big downhill’s which hurts me worse than the uphill’s.
Up or down is how you will go with little or no flat. Include the heat and things can get pretty bad out there. I saw a lot of people drop out from the run and walk. Running is usually my strong suit – and I felt some serious pain. During the second lap I had to walk some of the hills as I was throwing up and not keeping anything down. On my second lap I would say 35-45% of the people were walking the entire way. Make sure you do some hill runs with heat. The support is great as every mile or so you can hit an aid station for whatever you need. It was a well supported event. Coming down the final stretch seeing the sun go down behind the mountains afar I realized why I was here and what I had accomplished with my friends. I felt like nothing like I had felt in my life. It was a great day.
Overall Thoughts 
I actually really enjoyed the race. If I did it over again I would have trained more on the run and would have taken some longer rides on the bike – especially in heat if I had the location and time. My longest run for training was only 14 miles and my longest ride was 90 miles. This probably explains why I came in short on the run regarding time and was hurting late in the ride.
After all the hype and negative press I heard about this being the hardest Ironman on the circuit I feel it’s doable for anyone. I would put most my attention to hilly rides and hilly runs – with lots of up and down, heat, salt pills, mechanics, and being positive. Bring some support as that will help always.
My friend gave me good advice before the race:
“any Ironman is going to hurt so just realize it’s going to be tough”
I went into it with that quote and decided to not even check the course out before the race so I would not psyche myself out.
Couple that with the support of the people in St. George and the organization of the event and things will go well (
except for the two bikers who got hit by cars in separate occurrences)
TimesSwim 1:05:05
T1 4:57
Bike 6:29:03
T2 6:38
Run 4:44:35
Overall 12:30:16