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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
Total Time = 4h 24m 15s
Overall Rank = 29/1307
Age Group = 30-34
Age Group Rank = 9/186
Pre-race routine:

I waked up, took a shower and at my bagel with Peanut Butter while chatting with Cynthia. I made sure I had everything ready and we drove to the starting line. It was the 1st time Cyn was in a tri so it was fun teaching her where to spectate, the transition and all the logistics
Event warmup:

5 min swim and lost of active stretching plus some modeling for all the pics Cyn was taking.
  • 31m 37s
  • 2112 yards
  • 01m 30s / 100 yards

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.
What would you do differently?:

not much, I did what I could given my swim fitness (or lackoff)
Transition 1
  • 01m 26s

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.
What would you do differently?:

nothing much, I did good
  • 2h 28m 57s
  • 56 miles
  • 22.56 mile/hr

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.
What would you do differently?:

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.
Transition 2
  • 01m 16s

good transition, still since I had to take stuff off my running bag that took me a bit long.
  • 1h 20m 59s
  • 13.1 miles
  • 06m 11s  min/mile

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
What would you do differently?:

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

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!

What limited your ability to perform faster:

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

Event comments:

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

Last updated: 2009-01-12 12:00 AM
00:31:37 | 2112 yards | 01m 30s / 100yards
Age Group: 0/186
Overall: 446/1307
Performance: Average
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Average
Time: 01:26
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:28:57 | 56 miles | 22.56 mile/hr
Age Group: 0/186
Overall: 150/1307
Performance: Average
Wind: Some
Course: Flat and rolling with a few hills. bad the last few miles getting to providence.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:16
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:20:59 | 13.1 miles | 06m 11s  min/mile
Age Group: 0/186
Overall: 48/1307
Performance: Good
Course: 1 huge hill, 1 moderate hill and a false flat, challenging, yet fast and fun.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2009-07-13 11:11 AM

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Boston, MA
Subject: Ironman 70.3 Rhode Island

2009-07-13 11:21 AM
in reply to: #2281080

Subject: RE: Ironman 70.3 Rhode Island

great job out there Jorge.  Rough bike from the sounds of it.  But a very respectable time with a swim given the conditions.  Great run, I wish I was that fast. 


I'm curious to hear how these compression knickers did on the legs. Might purchase a pair myself. 

2009-07-13 11:31 AM
in reply to: #2281080

User image

Subject: RE: Ironman 70.3 Rhode Island
Nice job Jorge!  Bummer about not getting a qualification, but the most important thing is that you are happy with your result. 
2009-07-13 12:55 PM
in reply to: #2281080

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Not a Coach
Media, PA
Subject: RE: Ironman 70.3 Rhode Island

Nice race Jorge!  Awesome job on the run.  And you sure are right about the 'studs' coming out to play--guess the Kona slots help the draw.    Even with your swimming and biking issues, that's an awesome overall time!


Hopefully everything comes together for you at Timberman!

2009-07-13 1:02 PM
in reply to: #2281080

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Ann Arbor, MI
Subject: RE: Ironman 70.3 Rhode Island
Sick run!! You are a stud, great job out there! Can't wait to see you b$tch slap the rest of the season
2009-07-13 2:46 PM
in reply to: #2281080

User image

Subject: RE: Ironman 70.3 Rhode Island

Great Race Jorge.  Yeah the bike has some big potholes and rough sections in spots.  A few times I had no choice but to hit some holes and rough spots.  The last few miles were brutal too! 

Your half mary time is unbelievable for that course.  I think if you had your regular swim fitness you definitely would've been top 5 in your AG.  But hey, you beat Desiree Ficker, 2nd Female Pro OA ... that's AMAZING!  And this was a super-competitive field from what I've heard, so you had a phenomenal race.

Edited by Dream Chaser 2009-07-13 2:47 PM

2009-07-13 3:15 PM
in reply to: #2281080

User image

Subject: RE: Ironman 70.3 Rhode Island
Awesome race, Jorge!  And sweet run pace my friend.  Good job. 
2009-07-13 3:20 PM
in reply to: #2281080

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Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
That run... wow. Nice race!
2009-07-13 8:29 PM
in reply to: #2281080

Subject: ...
This user's post has been ignored.
2009-07-13 9:10 PM
in reply to: #2281080

Weymouth, MA
Subject: RE: Ironman 70.3 Rhode Island
Great race Jorge - I'm glad your shoulder is feeling better.
2009-07-13 10:23 PM
in reply to: #2281080

Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
I saw you coming towards me on the run from a distance and thought, "wow, that guy is haulin' a$$..."

Great race!

2009-07-14 6:52 AM
in reply to: #2281080

The Redlands, FL
Subject: RE: Ironman 70.3 Rhode Island


Congrats...Awesome Race and Nice RR...!!!

Your times are excellents....You were smocking in the run....LOL


2009-07-14 9:00 AM
in reply to: #2281080

Norwalk, Connecticut
Subject: RE: Ironman 70.3 Rhode Island
JEEBUS Jorge!!! that is an awesome race, congrats!!!

2009-07-14 9:37 AM
in reply to: #2281080

Cycling Guru
Fulton, MD
Subject: RE: Ironman 70.3 Rhode Island
Dude.  1:20 run!!  You oWn3D that course!

Well done!
2009-07-14 11:22 AM
in reply to: #2281080

Iron Donkey
, Wisconsin
Subject: RE: Ironman 70.3 Rhode Island

How the heck would the seat drop like that?  That should have been tightened so it wouldn't do that!  DUDE!!

YOU ARE JUST SICK (and I mean that in a good way)!!!

2009-07-14 11:55 AM
in reply to: #2284292

Subject: RE: Ironman 70.3 Rhode Island
wow....great race.

that run time is simply amazing. 

Excellent job!!

2009-07-14 1:33 PM
in reply to: #2281080

the colony texas
Subject: RE: Ironman 70.3 Rhode Island
a 4:24 is 9th in your AG????????????????

hurry up and get old 

nice to see you racing and great job
2009-07-14 5:46 PM
in reply to: #2281080

Ann Arbor, MI
Subject: RE: Ironman 70.3 Rhode Island
Inspiring report here Jorge, glad to see you still put up those killer times despite the swim issues and bike malfunction. Certainly threw down the hammer on the run! Daaaaaang. Awesome.
2009-07-14 5:51 PM
in reply to: #2281080

Subject: RE: Ironman 70.3 Rhode Island

you are speedy mcspeedersons, jorge !

2009-07-14 8:27 PM
in reply to: #2281080

Extreme Veteran
Subject: RE: Ironman 70.3 Rhode Island
nice start to your season!!!
it doesn't need to be said, but I will anyways... you are uber fast!
2009-07-15 7:53 AM
in reply to: #2281080

Wisconsin near the Twin Cities metro
Subject: RE: Ironman 70.3 Rhode Island

Great job Jorge!

2009-07-15 3:04 PM
in reply to: #2281080

Subject: RE: Ironman 70.3 Rhode Island

Good stuff.   Like I said before.  Great run.

2009-07-20 8:38 AM
in reply to: #2281080

Online or Offline
Subject: RE: Ironman 70.3 Rhode Island

Amazing job with a bad shoulder and those bike issues! Congrats on spanking that course!

2009-07-20 4:21 PM
in reply to: #2281080

Subject: RE: Ironman 70.3 Rhode Island
That run split is just sick... NICE work!

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