Chesapeake man Aquavelo race report

I choose this race as a training preparation race for Ironman Arizona. It was 8 weeks away from the big race with enough time to recover and a short drive (1h 1/2 – to 2 h depending on traffic). Also my coach was doing it and offer to stay with him on a really nice house. The race is in the same area as Eagleman 70.3 so I knew the course. I was completely aware that the swim in the CHOPtank River (they don’t call it chop for nothing) can get as the name of the river suggest and add some current at it can be a longer swim than usual. The bike is as pancake flat as you can imagine but on a solid windy day it can make you forget the lack of hills. Pre-race The race is on a Saturday so we drove early Friday afternoon. It was early enough to avoid the afternoon rush hour of DC, Annapolis MD & the bay bridge. Arrive to packet pick up really quick. Packet pick up was simple an easy. This is a small scale race so the hype of IM branded is not there. I was ok with that. From there went to rack the bike. I had planned to do a quick 30 minutes ride to lose the legs but it got cold rainy and windy so it was short to like 10 or 15 minutes. Bike part done. From there went to the bunker selected for this race. A really nice old school house, remodel to a dream house on the inside. This was provided by my coach through a friend of him. He also was racing so it works for both of us. We had a lot of pasta for dinner and 1 bottle of wine (coach orders). I went to bed around 9:30. Slept decently through the night, only wake up once. Wake up call was a 3:45 am because there were 2 transitions and the race will take us on bus to the swim start. When arrive to transition I notice that it was windy already was 60 degrees and the river was choppy. I mentally prepared for a long day especially on the bike because I knew the wind will be rough. My Don John stops were only 2 one in each transition. I hang out with the friends from the DC Tri Club that were doing the race.

Swim 2.4 miles The swim start was with all athletes doing the Aquavelo (Aqua bike) and the ultra-distance. I estimated around 400 or 500 athletes. The water was 72 degrees so it was wetsuit legal. When I enter the water I notice how choppy it was so I knew sighting would be an issue. So I had to keep my concentration. The gun went on and for the 1st 100 meters it was the usual banging of mass start but after that it calm down. The first lap went pretty quick I was able to keep good form and follow some feet and pass other. Although in that first lap I notice that at points I was feeling over heat on my body, So everytime I hit a cool spot it was welcomed. The 2nd lap it was were things got harder as choppiness increase sighting was harder and little beat of current got in. Towards the end I was feeling a little beat tier. I was gladly happy when I make it out in a nice time 1:11:48. I was hoping to be out in less than 1:10 but considering the conditions it was ok and it was a pr for me. T1 After the swim you come out and the changing tent is right there. Normally I am use to having wetsuit stripper but since this is a small scale race those are not available. I struggle to get it out. After that I have not decide to wear a jacket or not. I had struggle in recent training rides with the cold wind and I knew this day would be like that. After a lot of deliberation I finally decided to wear the jacket. I took a while in transition probably 1 of the slowest transitions of the race but it was good to practice and do some experiment before IM AZ. The total time was 7:59 Ouch!!! Bike 112 miles

This course is a challenge more mentally than physically. This was my first race using my new bike setup and racing with power. My goal was to hold between 180 and 190 watts for that set the auto lap of the watch to 11.2 miles so I can keep myself in check. The course was 10 miles out & back and then 2 loops. The first 20 miles was about keep yourself in check and to go out to hard I got chicked a few times but I kept my manhood on my pocket and let it go because probably I would pass then eventually. It was windy very windy. So I just kept my watts checked.

Around mile 25 I needed to pee and after holding it for a few miles I had to stop & pee on the side of the road. Unfortunately I haven’t developed peeing on the bike while riding like pro cyclist and many other triathletes are able to do. After that stop I felt such a relief. The next 35 miles came like this 15 with a nice tail wind and 20 with a brutal head wind with a section of like 2 or 3 with really bumpy roads. Knowing that I will hit this pattern again I made myself sure to mentally be ready for it. At mile 64 the aid station came I took another stop get a new bottle and grab the classic PnB & J sandwich.

I continue to ride while eating my sandwich. This second loop is harder because you don’t see many bikes on the course and you are more beat up. I began to catch bikes so I ll passed around 8 so that make me feel good. As I approach the last 35 miles. I knew what was coming. I enjoy the tail wind before the last 20. I hit the bumpy roads ago try to keep my mind composure because of the slowdown and kept pedaling. I passed this section and felt good because I thought I would be done, WRONG!!!! The wind towards the end picked up more mentally I thought that after bumpy roads it will be easier and basically I got desperate because of slow I was going add to ad that bikes passed me including 1 woman & my good friend Jorlie who had a super bike split. Mentally the last 10 miles hit me hard my power & cadence were the lowest out of the 10 laps. Finally I hit the finish line. My time was 5:42:21. I was hoping to be under 5:40. But it was pr for me on the distance, with 2 stops & considering the conditions I’ll take it. After I took a break and went for 4 mile run. I was ready to leave when my GF asked me if I had seen the results. I said no but she saw that I place in my AG. I when to ask the announcer how the awards will go. Top 5 will get an award and the top person of each AG. Since the top person in my AG finished 3rd overall, I move up & finished 1st. For the 1st time in many years doing this I actually won something so I was so happy and excited. Conclusionjavascript:void(0)

The race help me prepare mentally for the big race Nov 18 you have the mind ready in order execute and keep Swim, Bike & run form. The bike ride taught me a lot too. It shows that low scale races are well organize and is always good for a change of scenario. My goal was to break 7h I was short by 2 minutes those 2 minutes might had come from the transition.
Aquabike Swim 2.4 miles = 1:11:48
T1 = 7:59
Bike112 miles= 5:42:21
MPH= 19.6 
Avg Power= 183W
Avg HR= 151

A good training month

Finally I have been training well. The injuries are behind. For the last month I have put a lot of Volume on all 3 sports. A lot of discipline and sacrifice have to be put in order to step up your training to hit the next goal. That why have done. I miss most of the Olympic which is something I always enjoy watching. NBC help with the crap of coverage they did. I have been avoiding screen related devices after 8 (TV, Comp, Iphone) all those distraction that are hard on your eyes and doesn’t allow you sleep/rest well. This weekend I am doing my first century ride in nearly 3 years. It should be a fun enjoyable ride. I don’t have any time goals as it is informal ride where you arrive take a cue sheet and go. Stop at the aids stations eat as much as you can continue go back eat as much as you can finish and continue to eat as much as you can. A lot of old and new friends will be there so I am looking forward. Beginning on September I will begin to build up for IM AZ. The Last weekend of September I will be doing 2/3 of an Ironman as I will be doing the Chesapeake man Aquavelo. That will be a good indicator of how thing have gone during the last 3 month. One last thing I support Lance no matter what USADA. Is a bunch of crap and media tic circus I will be updating this more often so I can keep better track of my progress

Where I have been

So almost 6 month since my last post. A lot have happened in that time. I’m working full time. I haven’t race in almost a year. I am coming of an injury. A Plantar fasciitis (PF) cause by the bike not the run. I didn’t went to IM SJ 70.3 due to lack of $$$ and training didn’t went the way I wanted. So I thought spending a 1k on a race that I didn’t feel 100% wasn’t worth. Last week I went to a family wedding at Dominican Republic (DR). It was a great trip because I went and stay in a town in the mountains. It gave me a lot of perspective of things and how to work really hard in the goals that I want to achieve. Having say this once I landed I have begun to fully focus in my preparation to my November race, Ironman Arizona (IMAZ). I am putting all the marbles on this race for the next 16 weeks I will totally commit for this race. I will do my best to arrive healthy to the start line. According to how my training goes I will set my goals. But the way I was swimming biking and running before the (PF) I know I am capable of being around the 10:30 Area. It will be a matter if I can hold Up the training and I can stay healthy. I will try to do a weekly update here and maybe upload some data

Just like that January is gone

The first month of the year is gone I had a good month in all aspects training. I was consistent in the workouts. Hit them 90% of the time. The there cold and and rain interfere. Today I had to take a day off due to sore throat. It's a little bit annoying but I don't want t get sick. the next 6 weeks are key in to having a solid race. If I can hit all the work outs or most them and If can ride once a week outside I should be prepare to have a good race.

Hope the mild winter continues in the DC area so training can be easier.
Cheers
and happy February

almost 15 days ......

Almost 15 days in to 2012.... so far I have been doing everything I propose so Im happy with that.
Last week I went to watch NBA Basketball. I am NY Knicks fan since the 80's. After 10 years of what I call the Isaiah's course they are doing better. Last year they made it to the playoffs for the 1st time in 10 years and this year I hope they go deep in to the Playoffs. So every time they are in DC I try to go to the game. I went last Friday and it was well a great game in terms of competitive basketball but not a well play game. The Knicks  won and that make me really happy.Here are some pics and a video that  I thought it was hilarious of  a beer guy

In Triathlon my training has been going good I am adjusting to some workouts but in general has  been good
This weekend there are 2 important triathlon events.
The first is the 28th edition  La Paz triathlon at LaPaz city, EntreRios, Argentina. Its important because It kicks off the 2012 qualifying season for the Summer Games in London and also counts as the Pan American championship, granting double points for Olympic qualification. This has brought the best professional field to La Paz in the event’s 28-year history. If you want to watch or listen to the race click here!!  If you wan to see the pro field mens go here!!  and if you want to see the women field go here!!  Just in case the race you are wondering where the race I posted

The other big race is the Pucon 70.3 in Chile I know is near a volcano and is really pretty. Should be a competitive race.

 

On other subject US Marathon Olympic Trials are this Saturday at Houston.Ryan Hall is the favorite on the men and the women is open with Desirre Davila Sara Goucher Shelane Fallagan and Dena Kastor.1st 3 in each gender qualify. Is really annoying that NBC wont broadcast or stream it life. They will have a recorded show Saturday afternoon. Its really annoying that Olympic network don't care about any trials. It upsets me

So with NFL NBA marathoning and triathlon should be a pack sports weekend.
Enjoy

2012 Season

The 2012 season is Taking shape My A race will be Ironman Arizona and most of my training great part of the years will be in preparation for that race. So far looks like this

March 18 2012 Ironman SJ 70.3
Let see how much I improve from what year to another one would like to see big improvement and that what I am working for.
May 13 2012 Kinetic 1/2  iron distance or ITU San Diego Olympic or may be nothing
Depending on my result at Ironman SJ 70.3 and $$$$ situation I will decide race I will do
June 10 2012 Air force Cycling classic
this race is a loop of like 8 or 9 miles and you have 3 hours to do 60 miles or something like that
All Dc Tri club Training TRI (June, July and August) 
Is always good to see your yearly progress on a course that is the same and the wind is the only factor
June 30, 2012 Total 200 
I am thinking about it is a 200 mile ride you do a 100 have lunch and then turn around and return to DC.
If I decide to do this may be I won't do a race in May.
August 18 2012 USAT age group Nationals at Vermont 
I already qualify for it so $$$ and will  influence my decision
Sept 25 2012 ChesapeakeMan Aquvelo 2.4 mile swim and a 112 mile bike
This will be a good fitness indicator to see how my training for Arizona is going.
August and September may include some century rides in the area
November 18 2012 Ironman Arizona
Looking to shave 1 hour from my 1st race

Nothing is Final but this is the way its looking for now
Thanks

2012

Happy New Years !!!
My first resolution is to blog more.  How much more? 3 times a week.
The other resolution is to  have consistence in everything I do (training, reading, writing going to sleep early etc).
If I can do specially the 2nd one I will be able to meet all my other goals for the rest. of the year.

Training went regular in the month of November and December   If I would grade my self with it would either be B- or a C+. The Positive I nail most of the work outs every time I went and did them My swim is better than last year at this time and my running also my bike is about the same. I need to improve more on the bike. The negative aspect is that on weekly bases I didn't train well. Let say I did 2 straight week averge between 12-15 hours and then the 3rd will only put 5 or 6 and then the next 10 and again back to 12 -15. I know that in order to be good and have some progress I need to follow the periodization  principle of  3 quality weeks and 1 of recovery.

In terms of racing and I am planning my 2012 to have a solid 1/2 ironman and be in the best possible shape for Ironman Arizona on November 18. In a future post I will write and explain the season plan.

Happy 2012 !!!