Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

I knew heading into the race that the swim was going to make or break my race. Since early June I did something stupid and ended up with shoulder tendonitis hence I was only managed to swim 7650 yds for all June with no swimming for 3 weeks. Prior the race I was able to do an 800, 1200 and 1500 yds swim which was all my prep for the race.

Anyway, the water was choppy and going out against the current was tough; for the first like 200 mts I was trying to get comfortable but I was getting crazy dizzy to the point I stopped briefly at the same time another guy did next to me. He said F- this and began swimming back to shore and to be honest I was ready to give up and I almost turned back but I talked myself out of it, I remembered Cyn's wise works "when you face trouble just say: quit being such a p*ssy" and kept on swimming. I still was dizzy but I began doing bilateral breathing, swimming long and breathing deep, soon I felt into a rhythm and I was swimming much better and reached the turn around.

This time the current was heading back to shore so you could feel pull you but also was moving to the left so it took some work swimming straight and I screw up a few times who added time. I tried to swim fast but just didn't have the fitness and my arm was tight/achey so I just focus on getting back to shore.

not much, I did what I could given my swim fitness (or lackoff)

It was a bit of a run to T1 and since we had to place our wetsuit on a transition bag it took me a bit longer than planned.

nothing much, I did good

I began riding and feeling very good. I planned to shoot to avg 215 watts but adjust by RPE. Going out was mostly flat with tailwind so I was flying and doing a great job staying withing my power target, aero, eating, etc. The ride was feeling just great and even when the road turned a bit rough and we hit some hills/rolling terrain I was still moving and averaging 23.5 mph and 214 watts.

Around mile 30th I did a mental check up and I could tell I was pacing the race just right and fueling properly, just one guys passed me but I was certain I would see him on the run; besides that I exchanged places with a few guys but mostly I passed people all ride. I only saw one marshall on the course but I must say it was the cleanest portion I've evern seen. The guys I passed or the ones we exhange places always drop back, stay legal, etc (very cool).

Bt mile 33ish things turned around; I passed a girl and there wasa pothole and I couldn't move anywhere to skip it otherwise I would have taken both down so I just took it but wasn't able to lift my butt off the saddle to use my legs as springs hence my butt bounced off the saddle and it dropped down by alsmots 1 inch (I measured it after the race) and that just made the 2nd part of the ride miserable.

By mile 38ish after 5 miles of riding in the awkward position my right knee began hurting and also made my crutch to feel like it was on fire so I began sitting up and getting of the saddle on turns or hills just trying to find a comfortable spot. I've done 80 milers on my tri bike super comfortable so I knew my position was f-up. By mile 45ish the knee was hurting bad so I just couldn't get comfortable on the aero position for long periods and you can see on my power file how my speed/power dropped due to all the standing up. I just couldn't focus and my speed dropped a lot which was a bit of a bummer.

Maybe have tools with me to fix a mechanical issue; I am a bit bummed about my ride cuz I knew I was doing a great job pacing prior the saddle incident and when I got to T2 I knew I went too "easy" considering the cycle training I've been doing. I think a 2:22-2:24hrs ride was very doable withour affecting my run much or at all.

good transition, still since I had to take stuff off my running bag that took me a bit long.

I began running and my legs felt awesome. I was running by RPE but before the race I figure a 6:20 min/mile was good to shoot for considering the big hill and the false hill at the turn around. I didn't chek my splist until mile 3 when I saw I was running 6:10s and I figured I was going too fast but I did a mental check and RPE wise it felt it was the right pace so I kept the effort. I was passing a lot of people from my AG but I had no idea how many were ahead due to the 2 wave start.

Before hitting the big hill but going down I felt a blister brewing on my right foot which was casued by a poor job putting my socks on T2. Now my knee and the blister were making the run tough but I keep repeating Cyn words ;) I was also drinking coke and water every aid station and feeling great fueling wise.

I saw a lot of friendly faces on the course and spectators and that made the race fun, I was going as hard as I could but smiling and to be honest it was a painful blast. I reached the turn around @ 41 min so I knew I was pacing and running great.

The second loop was challenging but I couldn't believe how focused I was, usually I struggle thinking how much more I have to run but not this time; I was suprised everytime I would see a mile marker I would just think, cool, I am almost done. At mile 10 I stop looking at my watch and just went for it, I kept on moving, and running as hard as I could. I figure I will try to break 1:20 hrs for the run. In the end I came 59 sec short but I was super happy about the run

Nothing,I performed as good as I could. I will keep on working to go for a sub 1:20hr run for T man

Jog/walk for 10 min but cut it short cuz the knee was hurting. I drank a recovery drink, walk to change and get compression knickers on and sat with Cyn to eat some lunch while cheering for racers. I then walk to the results and learned that yesterday a 4:24hr time was only good enough for 9th place hence no Kona slot for me; not even a Clearwater slot. I could have wait for a roll down but didn't because I want to earn it. Anyway, that was a bit of a bummer but it means the studs came out to play and I am not in the same level as them... yet!

I am very happy with my race and excited to keep on working hard for the next big races, I can't wait to get back to training and see what I can do @ Tman, Cancun and Austin. Bring it 2009, I am not done bitch slapping you!


Lack of swim training and the saddle incidident, otherwise I am very happy with my 1st big race after a lousy 2008 racing year.


Great race, hope next year they have the website with all the info available sooner than later.