Kate Bevilaqua - outright win at Canada ULTRA 520k

Australian Kate Bevilaqua triumphed at the ULTRA520K held in Canada beating all the men and taking the course record. This article was published in the NZ triathlon & multisport Magazine (Issue 103 October 2015)

Woman takes outright win at Canada ULTRA520k

Australian Kate Bevilaqua has recently triumphed at the ULTRA520K held in Canada (August 2015). Kate wasn’t only the first women over the line she was first OVERALL, beating all the men and taking the course record in the process.

This test of endurance comprises of a 3-day double Ironman distance triathlon. Day one is a mere 10km swim (that’s 400 lengths of a 25m pool but in the open water); you then end the day with a 150km on the bike. Day 2 consists of another 276km on the bike, during this leg Kate went through some dark moments but managed to pull through to get to day 3 where she ticked off a double marathon 84km run.  Kate didn’t just complete the final day – as the race got longer she got better; a double marathon in 7hrs 32min!  Kate had done the unthinkable – the first female athlete in the 32 year history of ultra-distance racing to win a race overall. Her final time was 24hrs 16min and 17sec.

Kate Bevilaqua is no stranger to the endurance racing scene. She is a three times Ironman winner with wins at Ironman Western Australia (Dec 2010) Ironman Korea (July 2011), and Ironman Louisville, Kentucky USA (Aug 2013).

I first met Kate when she came to see me for physiotherapy advice before her Port of Tauranga Half victory in 2008. I was impressed by her relaxed yet “I mean business” demeanour.  Kate was kind enough to answer some questions about her background, change in training for the Ultra distance double Ironman, and how the historic victory came about:

1) How did your training change leading into the ULTRA520k?

I raced Ironman Lanzarote the end of May then enjoyed a week's holiday with Guy and my parents in Venice. By the time I returned to Boise in the USA it was time to buckle down with 2 months until ULTRA520K. Obviously the biggest difference in my training was volume and most of it was done at an aerobic pace.  There was a plan in place to progressively increase the volume each week and Thursday, Friday, Saturday was also a semi race simulation. By this I mean I did a semi-long ride Thursday, longer bike Friday then long run Saturday. Recover on Sunday. This also progressed each week. With all the volume there was very little intensity in any of my training. It was mainly a strength endurance focus. 

2) Do you have any special daily eating regime? What did your racing nutrition plan look like?

Normally day to day there is nothing special about my eating regime. I just generally try and eat healthy. I am conscious immediately after a tough or long work out about getting in the right amount of carbs/protein in. This can speed up recovery and allow for successful back to back sessions. The rest of the time it is simple, but healthy! I am partial to a nice glass of red wine at the end of the night. I tried to keep my race nutrition plan simple as well, but for ULTRA520k I had to be prepared for everything! I had no idea what I would be craving or may need 250km into a 276km ride! The mini-van was loaded with my GU Electrolyte drink, GU Roctane, GU Gels, energy bars, chocolate bars, Coke, Redbull, Bagels, muffins and cookies. You name it- it was there….just in case! My plan was at a minimum to consume the same number of calories per hour as I normally would during an Ironman. With the pace and intensity obviously being slower I didn't think this would be a problem. But flavour fatigue could be and maybe wanting something more substantial. I had practiced with various foods during my long rides and runs and hopefully prepared myself for what might happen.

3) When did you realise in the race that you had a shot at winning outright?

I actually didn't know until about 60km into the double marathon on the last day. Obviously I knew where I stood after the previous 2 days and had a rough idea of the time gaps leading into Day 3. But honestly, the way I was feeling the end of day 2…..all I wanted to do was get through that 84.4km in the best shape I could. What would be would be! Around 60km into the run I had Guy supporting me and we were running side by when Steve King ( the commentator) came by in his car and wound down his window for a chat….he explained the time gap between myself and the lead runner and Dustin who was running behind me but still in first place overall. His exacts words were "if you keep going at this pace….you can make history!” That did make me smile a little bit, but when he left I turned to Guy and let him know that was the last thing I could think about right now! I had just run 60km, I still had a tough rolling 24km of running in front of me and I just had to continue to focus on 2km at a time. The rest would take care of itself! 

4) How important is core and functional body weight exercises in your training?

In a typical week when training for Ironman or 70.3 races I would have at least 2 sessions of strength/core exercises in my program. But during my ULTRA520k prep we removed those sessions. With the increase in volume, it was more important for me to be spending that time recovering, sleeping, sitting in my recovery boots or just relaxing. But once I resume my 70.3/Ironman training I will include those strength sessions into my week again. 

5) How would you rate this win amongst your 3 x IM wins in your career so far?

That's a really good question and something I have been talking about with Guy and my coach Jeff recently. My 3 x IM wins will always be very special to me, especially my first title at Ironman Western Australia. Winning in front of family and friends is something I had always dream off!  But this….this is history! This was something that had never been achieved before. I can guarantee there will be more females who will be overall Ultraman champions in the future. But to be the first…that is pretty special!! So let’s just say for now….. Every time I think about it…..there is definitely a huge smile across my face and lots of goose bumps! 

6) Apart from Netball did you play any other sports growing up?

Not particularly…I did a little bit of swimming, but that was the norm for any Aussie kid growing up! Mostly it was all about Netball. I had high hopes and aspirations of playing Netball for Australia and refused to believe anyone who told me I was too short! Actually, my first taste of International Netball was a trip to New Zealand and I loved it! I became involved in Triathlon during the summer months to try and gain some extra fitness to help with my Netball during winter!! Eventually I became more and more involved in Triathlon and through the persistence of my first coach and his concern for my knees and ankles; I eventually gave up the Netball completely. 

7) What made you change from Olympic distance to the longer distances?

Actually, that was not my doing! As far as I was concerned it was all about Olympic Distance racing and that was it. I wasn't even that good at them either! I just really enjoyed it. My coach at the time Andrew Budge had been trying to convince me for years to give longer racing a go. I just blatantly refused and questioned the sanity of why anyone would what to do that. He would always let me know in a nice way….that I really didn't have that top end speed and would be better suited to the longer course racing. Eventually he had my cousin Wesley on board as well and between the 2 of them……they not only had me signed up for Busselton Half Ironman but also my first Ironman in Forster. So I now officially blame both of them for where my career has ended up now….although I wouldn't want to change a thing! 

8) Will this race victory change the direction of your career? i.e. will you start to look at the Ultra distances in running and triathlon.

This has been something I had wanted to do for almost 5 years now….Guy and my close friends were well aware of it. But the timing was never right. Chasing points for Kona or commitments to particular races. There was always something going on. Then the end of last year…I said…that's it! I am doing it! I have always wanted to and said one day…..now is the time! Would I like to do another one…yes! Would I like to do the Ultraman World Championships….yes. When will that be…..I am not sure. Right now it has been time for some rest and recovery then it will be back to trying to make myself faster again for 70.3 and Ironman racing. At this stage I would like to qualify for the Hawaii Ironman next year and not having any point’s means I am starting from scratch. It is going to be a busy 6 - 9months of racing coming up. But I do look forward to getting involved in more Ultra distance running and triathlon events in the future. 

9) What is your advice for athletes trying to balance long miles of training with life?

I am not going to lie…it was tough…and I do this full time! But I found little ways to still get the volume in, without compromising family and coaching/work time!  Things like running or cycling to or from work, the pool, the gym…..the miles add up when you do this every day. I would get up and ride 1 -2 hours first thing in the morning, then meet with Guy for his long ride….then either finish with him or get in some extra time after. Yes…that did require getting up earlier, but mornings are the best time of the day! Again….have to go somewhere with the family on the weekend…..can you run there?? Leave a bit earlier than everyone else….pack a bag and change of clothes into the car….and you are on your way! Point to point runs are so much easier than out and backs. Just remember though, that life stress…will always play a part on your training and racing performance. You DO need to find the balance and be happy with it. When you do….that is when you will be at your most successful! 

10) What are your feelings about how women in general are portrayed in the media, and what is your experience in the sporting world in regards to equal treatment between men and women?

If I am to be brutally honest……there is no denying that Women are the minority when it comes to sport and being portrayed in the media. Well…... this is my experience anyway. Coming from Australia where for the most part of the year our newspapers and news reports are all centred on Aussie Rules Football, Cricket and Rugby. Even when it is the off season, these sports still somehow dominate the airwaves. When a women's sport or event has been highlighted from what I have seen it has been a great read. Articles have been well written, informative and highlighting athletic ability and achievement. Is it improving! I do honestly believe this…..just very slowly! Obviously the biggest issue affecting women in Triathlon at the moment, in particular Ironman racing is equal slots to Kona. Race distance, rules and prize money are all equal between men and women. The only difference is the number of each gender which are allowed to compete Professionally at the World Championships. I am personally unaware of this happening in any other sport and would love to see this change!  

Brad Dixon is a sports physiotherapist and triathlon/running coach working at beautiful Mt. Maunganui.  He specialises in blending your training with your life, so balance is maintained and joy is enhanced. You can connect with him at www.everfit.co.nz and at everfit coaching on FACEBOOK. He is also the owner of ENDURObeet (endurance enhancing beetroot powder) www.endurobeet.co.nz.