Peachtree City Tri 2008

Exactly one year since my first Triathlon and I was expecting to shatter my time from the 2007 Peachtree City Sprint Triathlon. I have trained and completed a Half Ironman, Sprint, and Olympic distance races. The 2008 Peachtree City Tri would be a piece of cake... Man was I wrong.

The race did not go as planned. I had reduced my training significantly since the HIM in May. It was raining during the bike portion. To top it off, I had a GI problem with a bad pasta and seafood dish the night before.

I finished 3 min slower than last year. My swim was faster, my T1 and T2 were about the same. My bike portion was not good. When I got on the bike after T1, I had no legs to power up. I tried to push hard, but all these people on ZIPP wheels kept flying past me.

My time was 1hr 27min or so. I need to register for another race and find something to motivate my training. I also think its time to find a Tri team. I am considering joining http://www.getfit-atlanta.com/ since many of their training sessions are near my house.

I am also considering joining Cross Fit on Saturday mornings. My only concern is how quickly I will recover before my Sunday afternoon indoor soccer league.

Last thought before I go to bed. I am considering the Half Ironman race in Augusta, GA in September 2009. That gives me a full year to get in shape for that race.

Good night!

More Pictures

It has been almost two weeks since the race and I only did a recovery run, a recovery ride, and a 10min swim 2 days after the race. The weather in ATL will be great this weekend so I plan on doing a long brick (30mile bike) + 5mile run on Saturday.

I have posted a few additional pictures from race.

Half Ironman Race Report!

What an amazing experience! Crossing the finish line was a great personal accomplishment. On the drive back to Atlanta today I figured out what is so amazing about Triathlons. The combination of three different sports with the technicality of mixing nutrition variables, endurance, speed, and athletic technique makes Triathlon a great sport. But most importantly, it’s a part of my life I can control. I reached the finish line with the huge support of Natalia, but it was not handed to me. I was not dependent on a boss to give me the job, or a recruiter to grant me the interview, or a coach putting me in the game, or an immigration judge granting me my US Green Card. This was up to me! My own arms, legs, heart, and mind worked hard to reach the finish line in 6 hours 58 minutes and 32 seconds.

I woke up at 1:45am and I had a hard time catching any more sleep. I felt rested but anxious to start the day. My alarm clock went off at 4:15am. I took a quick shower, changed into my ZOOT tri shorts, made my morning smoothie, mixed all my nutrition drinks for the race, and we were out the door at 5am. We reached the Disney Ft. Wilderness transition area around 5:30am. It took me 45min to setup all my stuff for the race.

I met up with Nati and Carolina around the swim start line and I got to see the women pros start around 6:30am.

I took this picture with Nati around 6:30am wearing my lucky St. Patrick's day shirt. I still had another hour until my start time. I was group 21 of 22 starts.

Around 7:20am I was in the water ready to start at 7:21am. I was shooting for under an hour with a likely 50min swim. They had rock music really loud to pump up the athletes. I was setup with my goggles, ear plugs, and swim cap. The gun went off at 7:21am for males 30 to 34 in a red swim cap.

I started the swim at a very easy pace to keep my heart rate low. Once it gets too high early in the swim it's hard to bring it back down. I reached the first yellow marker at an easy pace. I passed a few guys from the round before mine. The water temperature was comfortable. Once I got into an easy pace, I figured I was 1/4 way through the swim.

Once I looked up, I was at the end of the first long stretch. This meant I was at least 1/3 through the swim. I turned left and I started passing guys in green swim caps that started 2 rounds before mine. I then ran into a fat guy who could not swim straight. He would constantly turn left and hit me on the side. On one instance he grabbed my leg and pulled me back a little. I kicked back and moved to his right. Once I was on the final long stretch I felt great.

I had to clear my goggles a few times since they were fogging up. I could see the finish area and I was feeling great. I started kicking harder and felt my left calf muscle cramp up a little. I slowed down the kicking since I had at least 5 more hours to go.

I came out of the water in 47 minutes which was 3 minutes faster than my expected time. I saw Nati and Carolina screaming and taking pictures/filming. I was in good shape. One event down, the toughest two still to go.

I took my time on the Swim to Bike transition (T1). Shirt, belt with number, socks, bike shoes, bathroom break, and I was off. It took me 8 min to leave T1. The bike ride was going very well. It was cloudy and not too hot. My shorts dried up fast and I was passing a lot of people. I was averaging 18.2 mph the first ½ of the bike leg.

About 1.5 hours into the bike, the rain joined the race. It rained for about 30 to 45 minutes, which cooled me down. My pace slowed down and I was eating a lot of gels versus drinking Cytomax sports drink. The Hornet Juice was also coming down easily during the bike. We passed a lot of farms, neighborhoods, and isolated areas. The streets were packed with police officers and red cones easily telling the riders which way to go. The 3 aid (water) stations on the bike were well prepared to hand out water, Gatorade, and gels (thanks to all the volunteers). I picked up 3 gels and 2 water bottles the entire ride. I was consuming less liquid than expected, but this was normal with the rain cooling me off. I started to feel my bladder filling up a little which told me I was over hydrating. I would have to take another bathroom break during T2. I saw a girl with a peanut butter and jelly sandwich on her bike. At first I was not sure what it was. She then offered me 1/2 the sandwich (that was great). People on the bike were very supportive and nice. Everyone was having a good time out there.

Around mile 45 my legs started to hurt a little. I did not want to push too hard since I still had 11 miles to ride plus 13.1 miles to run. I figured finishing was more important that going fast. I must have passed 80 to 100 people on the bike.

I was expecting to finish the bike portion in 3 hours and I came in at 3:12min. When I arrived at T2 (picture on the left finishing the bike ride), I felt like all the bikes were back and I was running last. Granted I started in the second to last group, I did not expect to find T2 so full of bikes. Natalia and Caro later told me they were really worried for me. They were expecting me 1 hour earlier on the bike. I told them 3 hours, but they figured I would go faster on the bike since I went faster on the swim. Nice assumption, but that was not the case. I was slowing down to reserve energy for the run.

When I arrived into T2, I could not imagine being 1/2 way through the bike if I was doing a full Ironman (112 mile bike + full marathon at the end). I think I decided at that moment that Half Ironman was good enough for now.

I took my time in T2. My running shoes were wet from the rain and I had to change into dry socks. I took a bathroom break, picked up my new Ironman hat, and started the run. I saw Natalia and Carolina a few seconds later waving and taking pictures. The run was 3 loops so it was crowded with a lot of runners.

I started the run feeling very fresh and relaxed. I had a 10min/mile pace which was good after starting the triathlon over 4 hours ago. I was worried about my hip to see how the cortisone shot would respond. Around mile 2 I started to feel (not pain) the hip and I decided to walk and run at this time. I finished my first loop (4 miles) in about 45 minutes. On the second loop I slowed down a little more and I finished it in a little over 1 hour. I wanted to leave energy for the last run and not push my hip too hard. By the time I finished the second loop, I knew I was going to finish this race. I started to run a little faster and walk less. I had found a good strategy for the aid stations that were spaced around every mile or so. They had a children’s pool full of ice which was a great idea to allow runners to cool off. I placed a cup of ice inside my hat and around my neck at every aid station. My heart rate was around 150bpm and I did not feel too hot in comparison to the 91 degrees outside. The grass/dirt portion of the run was dry after the rain. I could not understand this. I have a feeling they might have covered this section during the rain and before the runners reached the course. I don’t know how, but the grass and dirt were dry.

During the last loop, most of the people left on the course were walking. Two miles before the end, I put it into high gear and I was running about 9 min miles and feeling great.

My entire body was aching, but my hip, heart rate, heat index, and hydration were doing great. I passed a lot of people going fast during the last 2 miles of the run. I passed Steve, who was a professional MLS soccer player and doing his first ever triathlon, and I kept pushing hard.

Once I turned towards the last stretch, I was fully concentrated. I did not want to stop and smile at the crowds. I did not want to look for Nati and Caro, I just wanted cross the finish line as fast and strong as I could. The announcer called out my name just as I was crossing the finish line. What a great feeling! I completed my first Half Ironman in 6hrs 58 minutes.

Since nobody was around me when I finished, they put up the black Ironman 70.3 plastic finish line and they snapped a picture of me right as I was crossing. I can't wait to see that picture once they email me the proof.

They immediately gave me my medal, I picked up my hat and t-shirt and Nati, Caro, Anita, and Jevan were waiting for me. All the pain and fatigue was gone (for a few minutes).

At that moment, I decided I wanted to come back to this race next year!

We snapped a few pictures and I wanted food! I had not had any solid food since 6pm the day before. They had pizza for the athletes and I grabbed a few slices of cheese pizza. It was warm (wow).

I found a rock and I had a seat by myself while they waited for me outside the athlete food area. Nobody was around me and I reflected on the main motivation for this race. I registered in September of 2007 when Natalia and I found out the baby's heart stopped 9 weeks into the pregnancy. This race was the exact day the baby was due. I am so glad I was able to finish this race in honor of the little one.

I did it!!!! Official Time = 6hrs 58min

The race was great! I finished in 6hrs 58minutes unofficial time. I will update the blog with a full report once I am back in Atlanta. Thanks to everyone who has supported me in this adventure. Specially NATI for her patience in hearing me talk triathlon stuff every day for a year.
This race is dedicated to the little one, who is not with us, and we were expecting into our world today May 18, 2008.
4UL1

Night before the race

Today was great at the village. I met a few of the Pros like Craig Alexander from Australia and other first timers at this distance like me. I have gone through my checklist and everything is set. Time to hit the bed and get as much rest as possible before the 4:15am wake up call.
Nati, Caro and I met Anita and Javen at Macaroni grill for dinner. Carolina also flew in from Miami this morning. It should be a fun day tomorrow.

Sea of bikes. Over 2500 participants

1.2 mile swim

I am standing in the dock of Fort Wilderness in Walt Disney looking at the swim distance. This is a realllyyy long swim. Its also windy, hot, and humid. The wind is sindways so it will not help too much on the way out or back. I met a few people and many first timers doing this distance. There is an ex MLS soccer player next to me who has never done an official race of any distance before. NICE.
I am drinking a lot of water and preparing for the big pasta dinner tonight around 6pm.

Pro's answering questions on Saturday

After the PRO Q&A session was over I ran into Craig Alexander (second from left in the black shirt) and asked him a few questions. He was really cool! He finished second in the Hawaii Ironman World Championship race last year. http://www.craigalexander.net/index.htm

Packed and ready to leave.

A few guys have marked their cars to drive down together from Atlanta. 1 day and 22 hrs to go.

Tracking me during the race

I will be racing in number 2397. If you want to track how I am doing, the Ironman Live Race Day coverage will be available online. At the start of the race you will see a link for the Athlete Tracker under the coverage tab of the event on the home page of Ironman.com. You can also access the coverage by navigating to "Events", then choosing the race you are interested in.

http://ironman.com/ironmanlive/racedaycoverage/livetrackinginfo

Cortisone Shot

Yesterday I went to see my Orthopedic Surgeon Dr. Rosenstein regarding my hip bursitis. Therapy, anti inflammatory pills, and ice have not helped. I ran 2 miles on Monday and it started bothering me again.

He gave me a cortisone shot directly on the hip to see if that would help the pain during running. That is my last shot at trying to finish the half ironman this Sunday.

It has been 24 hrs and the shot still hurts. He said I should have pain for 2 to 3 days.

Saturday morning I plan on doing a practice swim at a lake in Orlando. That should be my last practice before Sunday.

Natalia and I leave tomorrow (Friday) around 9am driving to Orlando. My back windshield will say "70.3 IM Here I Come!"

Horse joins the Tour de France

I saw this video and it was awesome:

Commando!!!

Today I asked other Triathletes about underwear preferences during long races. I was quickly told everyone goes Commando under their tri shorts. I have been wearing my 100% cotton briefs for a year under my tri shorts. I was worried about wearing briefs under the tri shorts after a swim and jumping on the bike. In prior races I was wearing a wetsuit so it kept the briefs almost dry.

Well, today I tried all three tri shorts I own commando and it worked great. All the goods were in place... The Zoot won over the Orca and TYR tri shorts.

Today I started loading on carbs, water, and salt. Six days to the big race. My number is 2397. Natalia and I leave to Orlando on Friday morning.

What a day!

Today I went for an easy 40mile bike to keep in shape and not force the hip problem too much. I also wanted to try out the new nutrition plan I had after purchasing a lot of new stuff like Perpetuem... It was a difficult day.

The ride started with the Perpetuem in Orange Vanilla flavor tasting like crap. I can't get used to the drinks with Protein and Fat. I was riding 1 mph slower than my norm. I had the new Michelin Race tires on, so I was thinking it could be the new tires...

Around 30min into the ride, I decided this Perpetuem stuff does not work well for me. I took a bottle of Cytomax just in case so I stuck with that stuff the rest of the way out on the Silver Comet. I reached the stop on mile 20 with bathrooms and I emptied out the Perteum. Changed my Cytomax to my aerobar bottle holder and off I went...

Two minutes into the ride, I start to check my rear tire and my front tire is off the pavement on the rocks and a split second later I hit the floor hard. I fell and it was a tough one. I was bleeding from my left knee, both palms of my hands (left one was pretty bad), left arm, left shoulder, and my screwed up left hip. SHIT!

I got up and rode back to the bathrooms on mile marker 20. Cleaned up and realized my entire Cytomax fell on the floor. I was out of sports drink for the ride back.

I got back on the bike and the wind hitting my palms and knee brought more pain. Ten minutes into the return a large butterfly hit me in the mouth/nose, 10 minutes later a bee hit my arm, and 15 minutes later I can 2" from running over a squirrel.

I made it back in pain after the fall and with significant bruising/bleeding on my knee and hand.

I have been overdoing it!

I start my physical therapy for my Hip Bursitis or IT Band issue tomorrow. Let's see how it goes. I am concerned with the open wounds in my hands for the swim in 2 weeks. I hope I heal fast.

Trochanteric Bursitis aka Screwed up Hip

Today I went to see Orthopedic Surgen Dr. Rosenstein for my hip pain during running. He diagnosed me with Hip Bursitis or Trochanteric Bursitis. He said I have been over training and my body needs some rest. I gave me some anti inflammatory pills and sent me to physical therapy 2 or 3 times a week for the next two weeks. He thinks there is a 50% chance that I could finish the 1/2 Ironman race without any issues.

Dr. Rosenstein also suggested I keep it easy training on the bike and swim for the next few weeks and no running until race day. I start physical therapy Monday morning.

Today I swam for about 40 minutes without any pain. I plan on 40 mile bike ride over the weekend. That should be my last long ride before race day.

My plan on race day is to finish the run if I am pain free for 75% of the race. That means I need to be past mile 10 pain free. If the hip problem kicks in after mile 10, then I will push hard to the finish line. I have been training for 7 months and I will do my best to complete the race.

First 60mile Bike - lessons learned

I biked 60miles for the first time in my life this weekend. It was a long ride and I tried a new hydration/nutrition strategy and it did not go too well. My speed went down to 18.1 mph average instead of 18.3 mph as I did in my 50mile ride last weekend. Total time = 3hr 18m.

I had a lighter than ideal breakfast. I skipped my usual Acai based power smoothie and went with a Cytomax Pre-Performance drink (2.5 scoops) + 2 scoops of No-Explode. The BSN No-Explode had worked well before, but I started the ride without enough fuel in my system after digesting the Cytomax Pre-Performance pretty quickly.

I also tried to mix Accelerade and Cytomax this time around since Accelerade includes a 4:1 ratio of Carbs to Protein. The mix left my mouth feeling too sweet and lacking the power energy to push hard on the ride. Worst of all, I ran out of fluids.

I purchased the new Profile Design front Aerobar water bottle and I filled it with Cytomax. I also had another bottle with regular Cytomax and a third bottle with the Accelerade. I carried 6 Powerbar Gels. I rant out of nutrition around mile 45. This was bad news since all I had was water in my bottles for the last 45min or so.

I also got a flat. I purchased new Michelin tires a few months ago, but I have been holding off to install them closer to the race. I should have changed them before this Saturday ride.

Around mile 52 it started to rain really hard. This added to the interesting ride, but I was still out there having a good time. I did not do a brick since I left my running shoes at home, but the rain also prevented a short run from taking place.

I spent a lot of time researching other nutrition tactics for my race in a few weeks. I decided to purchase Hornet Juice as a sports drink supplement. I tried it once from a race day free pack and it was very efficient in providing energy for long rides. It enables your body to use fat as fuel instead of glycogen. I also purchased Perpetuem from Hammer Nutrition which is a special blend sports drink with TSP, Protein, Carbs, and other supplements. I will try mixing this Perpetuem with Cytomax and a bottle of Hornet Juice next weekend to see how it goes.

25 days til HIM

Today I biked 50 miles and ran 2 miles to do a brick workout. I injured by hip after a 10mile run this past Sunday. I have self diagnosed it as "Hip Bursitis" which is common with runners (Thanks to the gods of online community boards). I freaked out since the big race is less than a month away and people tend to have this injury for a while. I think it was in my bad running form since I had a Camelpack with 30 Ounces of water on my back during the run.

By Sunday my hip was much better, and I ventured out for my longest ride ever. The 50 miles were not bad specially since I did them in 2hrs 43mins at an avg pace of 18.35 Miles/hr. If I can duplicate that speed on race day, then I will be happy.

I came home and I calculated by average speed for the first time before the HIM in Orlando on May 18. I will have to complete a 1.2Mile swim + 56 Mile bike + 13.1 Mile run (or 1/2 marathon) at the end. I will have to say that I am nervous. Running a 1/2 marathon after a 56 mile bike will be a huge challenge. But hey, that's the purpose of triathlons! Put a big challenge in front of you and work hard to accomplish it.

I need to get two separate 60 mile bike rides in the next 2.5 weeks plus a couple of 10 mile runs to feel ready. The swimming will have to take third priority since I can probably finish the 1.2 miles in less than an hour.

So, after calculating my recent speed, I am aiming for the following times:
- 1.2 Mile swim in under 1 hour
- T1 in under 4 min
- 56 Mile bike in under 3hr 8 min
- T2 in under 3 min
- 13.1 Mile run in under 2 hrs
------------------------------------
About 375 min or 6 hr 15 min.

At first I was aiming for under 6 hrs, but this is just not possible with the shape I am in today. Perhaps next year.

Today was a great day

Today was a great day at home!