Florida Half Ironman - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman USA
95F / 35C
Sunny
Total Time = 4h 31m 48s
Overall Rank = 36/
Age Group = 30-34
Age Group Rank = 11/245
Pre-race routine:

Friday - Flew into Orlando, Jess picked me up got to hotel put bike together and then later I went for a 15 min run with 10 sec pick ups all out in to get acclimatize to the weather.
Saturday - My friends and I rode our bikes around the race site to lose up the legs and make sure bikes were ready to rumble. Picked up race packet and rest as much as possible. Met BTers for dinner (awesome crowd) and headed back to hotel to prepare racing gear and sleep.
Sunday AM – waked up at 4:00 to eat bagel and drink cup of coffee and 24 oz of Gatorade. Headed out to race, prepared transition are and waited for my wave while sipping water.
Event warmup:

Nothing much, just stretching before the swim and a few all out sprint in the water prior the race start.
Swim
  • 29m 36s
  • 2112 yards
  • 01m 24s / 100 yards
Comments:

So they we were, 10 min before 6:30AM and the Pros were getting ready to start. (For a brief moment I was dreaming awake that maybe soon I might be able to start in that wave!) I was waiting patiently with Jess while sipping some water and trying to remain relax. My wave was the very last one and it was not going to start until 7:30AM so I tried to stay off my feet as much as possible and enjoy the moment. 15 min before 7:30AM I said goodbye to Jess and I headed out to get ready, I begin to stretch and picture the swim start. It was pretty cool as we had to run from the beach to the lake (good thing I practiced this last season with my coach). My plan was to start far ahead and sprint for 200 meters to try to stay with the fast swimmer and draft my way. As soon as the horn went off I sprint as fast as possible jumped in the water and began swimming as fast as possible, and soon settled on my race pace as my HR was pumping hard off my chest, I began searching for those strong swimmers but for my surprise I was ahead with other 2 guys behind me. The water was VERY murky so you couldn’t see anything at all, not even bubbles from swimmers in front or around you. I kept swimming at my pace waiting for a few swimmers to pass me so I could draft but nothing. All of the sudden I began to feel feet/arms and bumping into swimmers. By then I caught the 35-39 AG who started 3 min ahead of us and all of the sudden the swim began to get crowded. At this point I was passing people all the way and this made the swim very tricky because as I mentioned the visibility was terrible. I was zig zagging my way through and I swam over many people by accident (oopsss!) finally after rounding the last buoy I saw this guy swimming fast passing by me, I caught onto his feet and draft for like 400 mts until I ended lost him in a big group of swimmers who yet again were doing breast stoke or floating around catching their breath. Finally I saw the beach so I just kept my face down and power my way through…
What would you do differently?:

Maybe try to keep a faster pace but I am certain the fact tha we started in the very last wave made it difficutl for me to keep a constant pace.
Transition 1
  • 02m 10s
Comments:

The beach was kind of far from the Transition so that made it longer than what I was hoping. I got to my bike, place my glasses and unrack my bike to run out. As soon as possible I jumped onto my bike and I was off
What would you do differently?:

nothing
Bike
  • 2h 30m 40s
  • 56 miles
  • 22.30 mile/hr
Comments:

As soon as I got into my bike I began sipping a bit of Gatorade and trying to get my HR down. I looked at my power tap computer and switch the display feature to make sure everything was working and all of the sudden I realized I DID NOT erased the data from the ride from the day before. Usually on normal conditions such as a training ride my brain would have actually functioned and I would have erased everything and re-start the computer to start fresh a very simple fix, after all I was only a few min into the race. BUT been in my racing mode I totally spaced out big time and for some reason I figured I couldn’t do that (stupid). Why this was a big deal and a huge mistake, well if you don’t re-start the computer and have data from a previous rides the computer reflects the info from everything, hence the data reflected is not necessarily representative of what you are doing at the very moment That simple stupid mistake threw me off completely and my inoperative brain assumed I was not going to get the correct average watts for the entire ride and I had to rely only on the real time watts and sort of wing it. (I am still laughing at this stupid mistake). So for the bike leg I err on the safe side and I focused on spinning my way through. For nutrition I drank 24 oz of sports drink plus hammer gel and ½ a salt tablet every hour. For those who train with a power meter my goals was to avg 205 watts, but due to my brain malfunction ;) I only avg 185 watts yet I was able to avg 22.3 mph *sigh* I wonder what kind of speed I could have logged at 205 watts. Anyway, there was a lot of drafting as the course was very busy in several portions of the course and definitely there was more than a few cheaters doing this on purpose. I can’t understand why some people do this but honestly I didn’t care, as I was focusing on my own thing. The last hr of the bike the heat began to kick in so just in case I took and extra salt tablet and some hammer gel 20 min before getting off the bike to begin the run with enough electrolytes
What would you do differently?:

take a min to think clearly. but I am happy as I know there is plenty of room for improvements in this department whihc I still consiser my weakest sport.
Transition 2
  • 01m 38s
Comments:

the entry from the bike to the transition was a bit busy so I had to almost run over some people ;) but I made my way as fast as possible, I lupt on my socks/shoes on and spriont my way out.
What would you do differently?:

nothing
Run
  • 1h 27m 44s
  • 13.1 miles
  • 06m 42s  min/mile
Comments:

Per my coach’s advice before the race: "Jorge be smart and pace the bike smart because everything will happen on the run!" How right he was…
I was off to the run and feeling very good. I quickly settled onto my pace and began passing athletes. My plan was to make sure I could get water and coke at EVERY aid station and I did it religiously. (a couple of times I had to almost completely stop to sort among the crowds to make sure I could get my fluids and pour some cold water on me). I new I had to stay focus and relax the first loop as it is very common to fall on the “I am feeling great off the bike” trap and screw up the race in a few miles by racing faster. I was thanking every single volunteer ahead of me and trying to play with the crowd to keep my self relax and from rushing things up. Also I was determined to NOT let ANYONE pass me so I was focusing on my pace and running form all the time and skimming runners legs to determine who I should pass. Getting back from the 1st loop I could hear and saw the BTer cheering up incredibly loud. (It was amazing) This good vibes reenergized me and I was off for the second loop. At this point the heat was making me feel like I was carrying a big back pack on my shoulders and it was making my breathing hard and elaborated. I picked at my HR and it was rising too much so I slow down a tad and kept drinking and pouring water all over myself. All of the sudden I began having the urges to pee like crazy but I new I was cutting it close in my attempt to break the 4:30 hrs mark so I decided to ummm go :) it was VERY hard to do this cuz I am not used to do this and I was feeling dirty and embarrassed. I pass through and aid stating and stop to get extra water and pour it in “that” area to clean myself, LOL! I came back from my second loop and after hearing the BTers cheers yet again I felt rejuvenated and with lots of energy. My original plan was to try to push harder the last 5 miles if possible so I went for it. My HR went up through the roof but I knew I could handle it. I began to feel my legs heavy and my legs burning. These last miles were very HARD physically and mentally. The heat was making my lungs scream for oxygen and I could feel like smoke was coming out of my head. At every aid station I kept drinking coke and screaming for water and sponges which I was pouring into my legs. I came into the last turn and I knew I had a little over a mile to go so I just speed up as much as my legs allowed and began running as fast as I could. At this point I was running totally over my lactate threshold zone and the burning sensation on the legs was painful. I kept thinking I wanted to get a Championship slot and how hard I’ve trained over the past 6 months. The crowds were cheering loud and hard which made the pain go away, I kept running as fast as I could and I saw the turn into the finish line which I tried to run all out, I picked at my clock and realized I was off the 4:30 mark but I was finishing strong so that didn’t matter… What was important was that I did it and I was able to deliver a strong performance based on months of training and a planned race.

I start the run on 114 place and mannaged to pass 78 athlets to finish 36! I also had the 2nd best run on my AG and the best 17th run overall
What would you do differently?:

nothing
Post race
Warm down:

light walk, drink recovery drink and relax

What limited your ability to perform faster:

nothing really it was a great race and I can only keep working hard to dream to accomplish more

Event comments:

What a great experience. Prior the race I was VERY nervous for at least 2 week leading up to race. I was nervous because I knew I had done lots of training and this time I really had no excuses if the race would have resulted in a bad performance. Also I was a bit nervous because my last race was 8 months ago and you do lose a bit of the feel for the racing experience but fortunate it came back to me very fast. Through the race I felt like I was working steady but right. I made a huge effort to avoid getting caught in any macho games and focus on my OWN race. In a long race such as a HIM you cannot afford to worry too much for the others and you have to rely entirely on your training and plan. Looking back at what I had accomplish in just 2 years in the sport is just amazing and I am so happy and thankful to be able to be healthy to do this and to all the BTers who keep me motivated when I am down or honest when I am wrong. This was the very 1st place which I used to seek information when planning my 1st sprint and it had helped me through these 2 years to learn a lot of GREAT tips for racing, training, nutrition, etc. This forum had made fall in love with Tris and appreciate the comrade among athletes. I am just blown away by having people such as Jess and Jeff among others to drive just to meet/hang/help/cheer for perfect strangers. This place rocks and I am happy Ron and Mike have the dedication to keep it up and running and make it available for us. Thank you thank very much

This was my just 2nd HIM and I can not be happier with my result. I am daring to dream a lot more and I will work twice as hard to hopefully get to where I want to go. For now I think the sky is the limit and I’ll work with that in mind. I have the championship slot and now I can focus in getting my Pro card which I'll try to get in the newxt month or so.
I’ll also make sure to help as many beginners in the process and encourage others to Tri to continue to help growing/promoting this sport that I have come to love so much. ALL OF YOU ROCK (ok I am going to stop now because I am getting all mushy ;))

Train Smart, Train LOTS, recover hard and then just do it again :)




Last updated: 2006-01-07 12:00 AM
Swimming
00:29:36 | 2112 yards | 01m 24s / 100yards
Age Group: 0/245
Overall: 119/
Performance: Good
HR 168 avg
Suit: no wetsuit legal
Course:
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 02:10
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:30:40 | 56 miles | 22.30 mile/hr
Age Group: 0/245
Overall: 114/
Performance:
HR 156 avg (mid zone 2)
Wind: Some
Course: 56 mile loop. some portions it was very narrow with sharp turns, open to traffic and due to the fact that the strongert 2 Age Groups began in the last waves there was a drafting fest goin one most of the race
Road: Smooth Dry Cadence: 103
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:38
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:27:44 | 13.1 miles | 06m 42s  min/mile
Age Group: 0/245
Overall: 36/
Performance: Good
HR 166 avg (low zone 3) Laps data: Mile 1 - 7:16 HR 167 Mile 2 - 6:26 HR 161 Mile 3 - 6:47 HR 161 MIle 4 - 6:43 HE 163 Mile 5 - 6:53 HR 164 Mile 6 - 6:53 HR 164 Mile 7 - 6:59 HR 161 Mile 8 - 6:48 HR 161 Mile 9 - 6:53 HR 165 Mile 10 - 6:25 HR 165 Mile 11 - 6:41 HR 167 Mile 12 - 6:29 HR 171 Mile 13.1 - 6:30 HR 176
Course: 3 loop course with NO shade and trail run
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4