Ironman 70.3 Philippines 2014

The Ironman 70.3 Philippines held in Cebu is arguably one of the most festive and enjoyable races in the local triahthlon calendar. The race, which takes place Lapu-lapu City, Mactan, is a favorite among both Filipino and international delegates because of its lively atmosphere, beautiful setting, and warm hosts. It also doubles as a vacation for the athletes' family and friends who tag along to support.

Courtesy of Tenminutes.ph

PREPARATION

As I do every year, I decided to do something different in my preparation for this race. Since this is an A race for me, I want to be in the best form possible. This year, I decided to forgo the concept of mileage per se; instead, I looked at the training stress a particular workout gives. This meant I had more intense swims with shorter sets (no 2km straight swims), fewer long rides (a significant chunk was on the trainer), and almost no long runs (I never ran more than 18km). In short, I trained for the event using the specific intensity I intended to race it in. I dialed in my pace zones for every key workout and avoided mediocre workouts for the sake of mileage. I trained hard during my loading days, and kept my effort easy during my recovery days. Looking back, you could say I trained more similar to an "elite" olympic distance athlete versus a long course athlete.

THE SWIM

Photo Credit: Deng Richmond

The swim was a bit challenging due to the current but still quite manageable. During such conditions, there is strength in numbers; hence, I did my best to maintain a steady effort and keep up with the front pack. By the first buoy, we had already caught up with a few people from the first wave consisting of pros and Filipino elites. I was extra cautious this time during the u-turns as this is where I usually get dropped. Going back towards the direction of Portofino, we swam with the current. I shifted to a slower turnover rate with a more pronounced glide to conserve some energy. By the time we got to the second set of buoys, I was still fresh and ready for the most challenging part of the swim. As we swam towards transition, the current was very strong. I noticed that the buoy line was barely moving beside me despite my pushing really hard. Short strokes and a faster turn over rate helped me keep up with the pack. Moreover, It was very difficult to keep your bearings locked because the current was hitting you at an angle; you would need to sight every four strokes or so to make sure you don't get swept away. I finished the swim (minus the run towards transition) in 32mins. This was very good considering as I was able to keep up with fast swimmers like Omar Paredes and Grant Preddy.

THE BIKE

Photo Credit: Leslie Maloloy-on

 

Since I was in the second wave, my bike strategy was simple, go harder for the first part of the course until the end of the first M-Loop. By the second loop, I expected more traffic which would make it very difficult to maintain a steady effort. The first part of my race went as planned, I had a variable intensity (VI) of 1.02 which meant I raced it steadily with very little power variations. This is an excellent value and it's something that I've practiced quite often. The SRP segment of the course was very windy, there were times when I'd lean my bike into the wind to help maintain my balance.

By the second loop, I couldn't reach my target power as I was concentrating more on safety. It was really hard to pass other athletes who didn't maintain their line. I didn't want to get red carded for crossing the center line; and, I also paid extra attention in maintaining proper space. To avoid a drafting penalty, I would often freewheel and drop back to a legal distance. I'd have to wait for a proper time to make my move and surge ahead. My average power dropped by around 5% for the second M-Loop. VI rose as well because of the number of surges.

I got a bit frustrated with the chaos on the bike course; it was physically and mentally draining. Of course, this is all part of the race. Hopefully, next year, we won't have to deal with the Double M-Loop (or M&M as they called it). More importantly, I wish the roads were not "moon-like" and "crater-ish." I really felt sorry for my wheels and bike when I'd hit the rough patches. On a side note, several accidents took place in the course partly because of the bad roads, congestion, and pedestrians. Hopefully these can all be addressed next year (for the last point, spectators should also be briefed as well).

Power Distribution Graph (Histogram) showing how evenly paced my bike leg turned out.

THE RUN

With triathlon racing, one could say that it's a balancing act between having a fast bike and a strong run. Going too hard on the bike would often mean having a sub-par run (and slower time overall). On the other hand, by not going hard enough on the bike, one would need to make up for lost time. I made the latter mistake and took it too easy on the bike. Coming into T2 I felt "too fresh" and found out I was behind Brian Borling by almost 9 minutes. I knew I had a lot of work to do and thankfully the legs responded.

I paced the first half of the run with my teammate Mervin Santiago and we averaged around 4:10min/km per km for the first 12kms or so. I was starting to feel heat fatigue from the conditions and did the necessary steps to cool myself down. After the 15th kilometer, I noticed that my HR stayed low and I was confident I could do a last push with 6kms left. I picked up my pace and made one last effort to catch Brian. It was starting to hurt really bad with my HR rising close to 92% of maximum. I didn't care about data at this point and just pushed on. Around 600m from the turn into Shang, I spotted Brian and made a surge to catch him. People shouted and cheered but this caught his attention and made him realize that I caught up. We sprinted from the turn all the way to the finish chute. I gave my all; my legs were going as fast as they can and they were starting to turn numb and wobbly. I was expecting myself to collapse at the finish line. (When I didn't, I was a bit irked and thought that I could have gone faster!). I finished with a time of 4:54:03 but I lost by 2 seconds. I missed out on the Lapu-Lapu Award (Fastest Filipino Age Grouper) by placing 2nd yet again and for the first time in Cebu, missed out on a podium slot (Brian was 3rd in our AG, I was 4th). Most people thought I was devastated. However, despite being frustrated and disappointed, I was really proud of my effort knowing that I never gave up. Only 4 Filipino Age Groupers finished in under 5 hours (Brian Borling, Myself, Jong Sajulga, and Mervin Santiago). This is something I'm proud of but of course I am not content with this. I'll keep on pushing to improve and get faster.

Photo Credit: Deng Richmond

Post Script

Since I've got handful of  races left leading up to Enervon Activ 226 in Bohol, I couldn't really take a long break after Cebu. After a short block of recovery, I need to get back to work to build up my stamina for another full Ironman (my 4th).

"It doesn't get easier, you just get faster." - Greg Lemond

Special thanks to Sante Barley, SLS3, Tyr Philippines, Newton Philippines, GU Gels, Runnr and Toby's, Ceepo, Catlike, Peakform, Vamos Socks, Retul (Primo Cycles).

Lactate Testing

What is Lactate testing?
This is an incremental step test consisting of 5 minute segments at pre-defined paces.
Following each step, blood lactate levels are immediately analyzed and recorded.
The purpose of this test is to determine the athlete's LACTATE THRESHOLD.

What is Lactate Threshold?
This is the maximum steady state effort that the body can sustain.
At any point above this threshold, the body produces excess lactate which correlates with the rapid onset of fatigue.

Why is this important?
Knowing one's lactate threshold is essential because it allows the athlete to add structure and quality to his/her workouts.
It helps the athlete determine his/her weaknesses (i.e. the point he/she needs to work on).
It also helps him/her keep track of progress across training cycles.
More importantly, it helps determine the athlete's appropriate intensities for all types of races (i.e. race pace).

Who should get tested?

YOU should get tested if you..

...are new to the sport (cycling, running, triathlon etc.) and would like to learn about the proper way of training

...have reached a plateau in your performance

...underperform or are overtrained because of an improper training regimen

...have already spent a lot on training gear and equipment and would like to maximize your investments

...want that edge over the competition

...want to make the most out of the time and energy you have available

Anyone who is serious about training and racing would definitely benefit from testing.

What are the testing packages?

Packages are available for bike, run, or both.
(special arrangements may be made for other sports such as swimming)

Package	Inclusions
Basic Testing Package	Lactate level analysis, HR zone and Power/Pace profiling, and general guidelines for proper training.
Basic Testing + Program Package	Lactate level analysis, HR zone and Power/Pace profiling, and a uniquely tailored day-to-day training program plan for a minimum of 1 month.

*Discounted rates are provided for groups of 5.

Remove the “guessing game” and improve your overall performance by putting precision into your training and racing this season.

For more information, scheduling and full pricing details, email FlyingDonV@gmail.com or text 0917-832-1986.

Ironman 70.3 Cebu 2013

On it's fifth year this 2013, Ironman 70.3 Philippines has long been the "A race" of most Filipino triathletes. It has stood up to its reputation as the biggest, most festive, and most desirable race in the local triathlon calendar. Both veterans and newbies are drawn to the event not only because of the prestige the Ironman brand brings, but also because of the experience it has to offer both participants and spectators. Having raced abroad, and based on anecdotes from professional triathletes and age groupers alike, our 70.3 here in the Philippines is by far one of the most enjoyable here in Asia, and perhaps even the world.

Before anything, what does it mean to have an A race? It's easy to peg a particular event as a priority race yet doing so entails so much more than calling it that. After racing Timex 226 and eX-tri last December, I took time off from a structured training program. I recharged mentally, physically, and even emotionally. Prerparing for such a long race takes its toll. Surprisingly, only after a few weeks, I had my "mojo" back; I was ready to plan for the next season, and even put in some training to get back the rhythm of things.

Spending almost two decades in Ateneo, I became familiar with the French author Antoine de Saint-Exupery. While most know him for his book "The Little Prince," I find inspiration from his simple quote: "A goal without a plan is just a wish."

I spent the better part of December assessing what my strengths and weaknesses were and did a lot of reading on these topics. I knew my strong points; I also knew what I lacked, yet was lost on how to address these limiters. Having a degree in Computer Engineering helped me a whole lot; I was trained to be analytical, logical, precise, and most of all, disciplined. Whilst some would fall into the pitfalls of "analysis paralysis," a careful balance between a being logical and having a good "feel" of the sport is needed.

For the first quarter of the year, I worked on my Olympic distance speed. I really hated this distance. 2-3hours of red line racing is not my strong point; nor have I put in proper training to actually perform well. I decided to change that, I went outside my comfort zone which was long and steady racing, and delved into the realm of threshold and Vo2Max training. I did the workouts that I needed, not the ones I particularly enjoyed. Thankfully, everything paid off, as a point of reference, my finish time for  NAGT Leg 1 in Subic Bay surprised most, even myself:

2012 vs 2013

NAGT Leg 1

I continued working on my weaknesses and by the end of the first quarter, I shifted focus to Cebu. Preparing competitively for an Olympic Distance Triathlon and a half-Ironman is quite similar for me. The transition was smooth and gradual; total hours were still quite close to each other yet there was a shift in duration, frequency, and intensity. 70.3 training meant more steady miles, more recovery between bouts, and more emphasis on nutrition/hydration.

Tri United 2

I did the workouts needed to race a 70.3 well. These were not necessarily the "cool" workouts like fast "balls to the wall" bike rides, and PRs in half-marathon races etc. Instead, these were the workouts that most would rather avoid: swim time trials, 2-3 hour trainer sessions, hill repeats, and tempo runs. I hated these workouts, there were times when I was outright scared of them; but I sucked it up and did them anyway. In July, a month before Cebu; I joined Tri United 2, which was middle ground between an Olympic and 70.3. When I performed well for that race, I knew I was ready. After a few more weeks of fine tuning and adjustments. I began my taper; I opted for a short taper as opposed to a long gradual one. I was putting in a fraction of the hours I used to do, logically, I needed to taper less. 

Building, Peaking, and Tapering.. Blurred for your Inconvenience ;-)

Prior to the race, I did what I could do as a participant. Yet, certain things were beyond our control. When I arrived in Cebu, the weather was perfect; it was neither too hot nor too windy. There was overcast and a steady breeze, it was ideal half-Ironman weather. However, the day before the race, a strong squall surprised everyone. The wind was blowing really hard and it was accompanied by a strong downpour. Things weren't looking very good. Paired with the fact that I was planning on using a disc wheel and did not bring along a shallow rimmed wheel as backup, I was quite worried. I conceded to the fact that I had no choice, all I could do was pray that weather would be better tomorrow, and I solemnly cleared my mind of negative thoughts.

Zoning Out during Bike Check-in. Photo Credit: Emerson Go Tian

Pre-race

It was still raining quite hard up until 6am. I pumped up my tires and prepared my bike drenched and cold. I put on my speed suit early to give me some warmth. Looking back, a group hug would've been nice.

The Swim

Since it was a water start, we needed to swim out around 400m out of the shore to the start line. I miscalculated the amount of time needed for this. My start position wasn't ideal but I had to play with the cards I was dealt with.

Out of The Water. Photo Credit: Gregie Pamakid

The swim was choppy, waves kept hitting us from the side. This was harder than a "head current" since it took you out of your rhythm, and sighting and course correction was done more frequently. It took a while for me to get my groove, and only started to pick up the pace midway into the swim. I wasn't happy with my time, but it still kept me within striking distance

The Bike

Out of the water, I felt really fresh. Out of Shangri-la Mactan, I held back a bit and allowed my body to adjust. I gulped down a gel, a few mouthfuls of Gatorade, then I started to pick up the pace. After the Marcelo Fernan bridge, a few strong riders like Jami and Joey Ramirez, Jomer Lim etc. passed me. I stuck to my game plan and didn't ride at their pace. The really bad road conditions were quite challenging. I was weaving between the puddles and potholes and kept praying that my tires hold up to the beating.

Out of Shang. Photo Credit: Ana Ricablanca

During the SRP segment, road quality improved and this was where I started to churn out the watts. I kept as aero as possible because of the strong headwind. I wanted to catch up to the ones ahead of me but I also kept my efforts under control. Since I wanted a negative split for the bike leg and not implode in the run, I capped my wattage.

SRP. Photo Credit: REYNAN's PICs

Everything was going well, however, around midway into the bike leg. A group of riders caught up with me. They were drafting off one another and in doing so, completely blocked the lanes. I was faced with a dilemma: whenever I'd back off and give legal spacing between the riders and myself, another rider would slide right in front of me and I'd need to adjust again. On the other hand, whenever, I'd try and pass the group of 10+ riders, I'd have to surge really hard and would leave me gassed out. On top of that, surge after surge, they'd latch on to my rear wheel and pass me again. It was getting really frustrating. I kept my cool backed off from the pack and waited for a proper time to make a pass. The tight roads, strong wind, and short hills, made this even more difficult. Towards the end of the final SRP loop, I made my move, hammered really hard and overtook them. I needed to sustain the effort as long as I could so that they couldn't draft off me again. My gamble paid off, I had clear road for the last portion of the bike leg. I picked up the pace from the bridge all the way into Shangri-la.

The Run

Blazing out of T2. Photo Credit: Jaime Ang

Off the bike I still felt great. I made a quick transition into my Newton running shoes and went out blazing. I started out with a 4 minute/km pace and finished the first 10km in a really fast pace. By the end of the first loop, I was starting to feel the fatigue. I had anticipated this in training, I backed off my pace a bit and focused on maintaining proper form and a smooth stride. With around 5km to go, I caught up with one of my training buddies Ferdi (a veteran elite triathlete and a Kona qualifier). We had our own version of the Ironwar, as we ran beside one another all the way into Shangri-la. Sadly, I wasn't the victor in this duel. with less than a kilometer to go I was on my limit. Close to cramping up and even fainting I gave what I had all the way to the finish. Despite missing out on the Lapu-lapu (fastest Filipino Age Grouper) award, I was still happy to be the second fastest Filipino Age-Grouper. Though losing out by 16 seconds was painful, I was sincerely happy for Ferdi and proud of what I had accomplished. I finished the race in 4:46:15; the fastest I've ever gone for that distance.

Ironwar. Photo Credit: Craig Rice

Photo Finish. Photo Credit: Light 'N Up Marketing, Inc.

Photo Credit: Light 'N Up Marketing, Inc.

Post Race

The post race venue was heaven for any triathlete. After a quick shower using the Safeguard booth, I jumped into the scented ice bath. Soon after I made my way into the buffet; they served Krispy Kreme donuts, Mango "dirty" Ice Cream, Asahi Beer, Lechon, Barbeque, buko juice, and mangoes greeted us. I deserved to pig out after racing hard for several hours.

25-29 AG Podium Finishers. Photo Credit: Jana Cruz

The Podium was mostly dominated by foreigners. Luckily, we Filipinos still held our own bagging a few podium places across age groups. Fellow Newton athlete Keshia Fule of Fitness First also got 3rd in the Female 25-29 category. Triathlon is still young in our country, despite that, we were still able to give out solid results.

Hanging out with Macca, Cameron Brown, Pete Jacobs, and Caroline Steffen. Photo Credit: Jana Cruz

The season isn't over for me, I've still got another A race in Enervon Activ 226 in December. This will be my fourth Full Ironman. It doesn't get any easier; but, I've learned and I'm more prepared this time around!