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Wandering Dawn

A California girl exploring the world

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Ironman Triathlon

Ironman Cozumel: The Swim

November 29, 2012 by Asia

The day before it all went down.

T1 setup

The swim is probably the most spectacular part of the race.  You start in a beautiful protected harbor in the ocean at Chankanaab National Park.  There are 2 official practice swims before the race since normally no one is allowed to swim in this area.  There’s no surf entry or exit to deal with, but there is a group of dolphins that greet you with leaps and twirls as you walk across the dock and make your way to the swim start.  The course is one 2.4 mile rectangular lap, and it’s always a non wetsuit swim because the water can get up to 84 degrees.  Luckily, the salt water helps you float!

First, you swim north against the current with the buoys on your left for approximately 800m.  Then you u-turn and swim south with the current for well over one mile before you make your final turn and head back to the dock against the current again.  There is a submarine at the final turnaround and plenty of divers, kayakers, boats, and paddle boarders on the course to keep athletes safe.  In 2011, the conditions were so perfect that no one DNF’d the swim.  This is traditionally a fast swim course!  This year was a different story.

Passing time before the swim

 
Getting ready to GO!

Transition officially opened at 5:30am, but they let people in whenever the buses dropped them off.  We got there arounf 5:15am which gave us plenty of time to prep.  Everyone got body marked the day before the race, or paid for the temporary tattooes, so that was a timesaver.

The pros started at 6:40 (men) and 6:43 (women), and the rest of us started at 7:00am which is typical of any Ironman.  During the 15 minutes in between the pros and the masses, everyone walked across the dock to make the jump into the water for the mass start.  I’m not exactly sure where the official start line in the water was, but it was somewhere north of the dock and behind the paddle boarders.  We moved like a herd of cattle trying to get close to the start line before jumping off the high dock.  On the way, we saw my parents on the sidelines, and I got teary eyed as they cheered for me.  Jeremy asked if I wanted to jump off the dock early and swim to the start like a few others were doing, but I wanted to save my energy and figured it would be slow going.  When we got close enough, Jeremy jumped off the high dock, and I walked down the stairs by the dolphin pens when I saw that was an option and then swam over to him.  (I don’t know why my fear of heights suddenly got to me because I was already expecting to jump.)  As we swam towards the front of the pack, the horn went off.  It was GO TIME!  We kissed, and wished each other a great swim and a great race.  Then I put my head down, and started swimming hard.

Cozumel was the most aggressive swim start I’ve ever experienced, much worse than Coeur d’Alene.  There were approximately 2,000 men and 500 women in this race which is a 4:1 ratio so maybe that had something to do with it.  I couldn’t find clear water the first 800 meters.  I just followed feet and tried not to let people push me under.  My mood was good and surprisingly calm, though.  Looking down, I saw the divers filming us and taking pictures.  I saw beautiful fish and corral.  It was spectacular!  The best part?  The water was a pleasant 78-80 degrees.  (The heat didn’t start to affect me until later in the swim.)

Athletes on the dock ready to jump in!

Athletes on the dock ready to jump in!

I didn’t notice the current during the first part of the swim.  Maybe it was because there were so many of us swimming so closely together, and I just focused on sighting and following bubbles.  I had to stop once, unfortunately, because 2 men started swimming into me from opposite sides, and I wasn’t strong enough or big enough to swim over them.  When they wouldn’t stop hitting me, I stopped, and threw each one an elbow.  That put an end to that.

Once I made the u-turn, I immediately felt the current helping me along.  I relaxed my stroke a little bit since I was breathing kind of hard after the first part of the swim.  Every once in a while, I would pick up my cadence like my coach and I had planned, and then I would cruise again.  I always tried to find feet to draft off of, and I did a pretty good job of it during this race.  At one point, I noticed I was swimming really far right of the buoys, so I came closer in where it got crowded again.

N2

I saw the final buoy marking the turnaround point and got really excited.  I didn’t look at my watch, but I felt like I made amazing time.  Maybe I could get 1:30 on this swim after all!  Those thoughts changed once I made my final u-turn and felt the conditions change.  Hello, current!!  Hello swells!  It took me a while to realize what was happening.  I wondered why it seemed like I wasn’t getting any closer to the dock.  Then I realized the strong undercurrent was to blame.  I focused on drafting the most during this part to conserve my energy.  Unfortunately I kept picking the wrong people to draft off of because they would suddenly stop dead in their tracks, do the breast stroke or tread water, and look around, trying to find the buoys again.  I always ended up getting kicked when that happened, and swam around them, looking for new feet.  This was probably the most frustrating part of the swim because it felt like it took FOREVER, and everyone was swimming back and forth.  I definitely did not keep a straight line.  The top of my head started getting really hot, and I wondered if I was overheating.  I tried to stay calm, not let it get to me, and focus on my technique (left hand and kick)!

I thought I was approaching the finish line of the swim much earlier than I actually was because the stand up paddle boarders had on the same neon green shirts as the volunteers on the dock.  That was a disappointment to say the least!  I kept tricking myself into thinking I was almost done.  When I was finally approaching the end, I saw a banner at the bottom of the ocean that said “Fatigue fades.”   I liked that message because I felt a little worn out from battling the current for so long.  I didn’t see the Jesus statue underwater, but I did recently find images of both underwater items to share with you.

fatigue fades - Copy

Fatigue fades! The glory, that lasts forever!

Cozumel Jesus - Copy

Has anyone actually seen Jesus while swimming at IMCZ?

I half walked/half crawled up the wooden stairs to make sure I wasn’t dizzy and saw my time was around 1:50.  I was OK with it since the goal my coach and I had set was 2 hours considering it was a non-wetsuit swim (meaning slower), and because the current was tough that day.  Like Coeur d’Alene, I was 30 minutes ahead of the swim cutoff time of 2:20.  This time, however, I felt much better coming out of the swim!

20121125 085105_01s

I jogged down the dock back towards transition and saw my parents again.  That was the best and gave me a boost!  Apparently my parents were starting to worry because they talked to someone else’s parents who were expecting their son to come out around 1:16 and still hadn’t exited the swim.  They knew the conditions were tough and worried about me making the cutoff.  (Going into the swim, I was slightly nervous about that too because the conditions were very rough on Saturday, and we were only allowed to swim to the second buoy during the official practice swim.)

The run to T1 was on the dock and boardwalk directly next to the crowds, so that was fun.  I ran straight to the showers which are just before you pick up your bike bag.  Feeling less salty and with my bike bag in hand, I continued to jog to the women’s changing tent where I applied sunscreen, used the bathroom, and did a quick change.  DO NOT SKIMP ON THE SUNSCREEN!  I lucked out and didn’t get burned on the bike course, but I saw some gnarly burns post race.

Long jog to T1

Long jog to T1

I kept an eye on my watch during transition because I knew how quickly the time passes in there, and I was on the bike in less than 9 minutes!  (It took me 18 in CDA.)  I was very pleased to see that there were still a good amount of bikes racked in T1 when I picked mine up.  I wasn’t the last one out of the water! 🙂  I don’t know how many DNF’d the swim this year, but I heard rumors of 35-300.  Unfortunately, the current was a little much for some people this year.

Swim stats:

My time: 1:51:00

Age group rank in Females 25-29: 28/47

33/47 in my division completed the swim.  (I don’t know how many officially started.)

Gender rank: 347

Overall rank: 1,665/2,664 (Again, I don’t know how many officially started.)

Transition time from swim to bike: 8:37

Next up, the most challenging segment for me…THE 112 MILE BIKE!

Setting up T1 the day before the race

All smiles!

Filed Under: Ironman, Ironman Cozumel, Triathlon Tagged With: Chankanaab National Park, chankanaab park, cozumel swim, ironman cozumel, ironman cozumel swim, Ironman Triathlon

Ironman Training Final Build

June 20, 2012 by Asia

I DID IT! My final Ironman build period is complete! I was tired, nauseous, and cranky towards the end, but it feels good knowing that I put all the hard work in. Since I started this draft over 6 weeks ago, I’ve also completed my taper, and now it’s RACE WEEK!  I’m actually finally finishing this blog post from the San Diego airport.

The purpose of this blog is to get the final workouts “on the books”.  I’ll have a more detailed blog about tapering and race week and all the crazy emotions that I’m feeling when I have time.  With work and Ironman training, I just haven’t had the TIME to blog!

Highlights here include my first 100 mile bike ride, my best masters swim ever, my first Aquathlon, and a weekend with Chrissie Wellington! (Well it wasn’t exactly a full weekend, but I got to spend some time with her Sat and Sun which was amazing!)

Week 23

Monday: Mobility Class, Ab Ripper X DVD, Pull-ups and Plank

Tuesday: 6 miles Yassos, Spin 1:40

Wednesday morning I had my most successful YMCA Masters Swim EVER!  There were actually people there that were swimming my base, so I didn’t get left in the dust, and I was able to keep my 2:00 base throughout the class.  It helps that I stopped swimming late Tuesday night before this class too.  I figured out my body needs a longer break than that between masters swim sessions.  Group Strength Class at night.

Thursday: 1:30 run, 45 min easy spin, Solana Beach Masters Swim

Friday: Rest

Saturday was my first 100 mile bike ride!!  It took foreeeeever, but I did it!  Team WODS went out to conquer and we did it.  There were definitely some road bumps along the way, so we were out there for about 9 hours total with pit stops, flat tires, bee stings, dropped chains, and more.  We were all exhausted and ready to eat when we got back, but Jeremy and I fit in a quick 1 mile run just to see what it would feel like.  (It felt hard.)

After about 92 miles, I don’t recommend taking a break.

Sunday: 18 mile run, 1 hour spin

Week 24: Final Build

Monday: Mobility with Trevor

Tuesday: Accidental 10 mile run (6 miles of Yassos plus another 4 miles easy because I was locked out and had to wait for Jeremy to get home! Would you sit on the steps and wait, or keep running?  I decided to keep running.)  Sufferfest Local Hero 1:25 on the trainer that night.

Wednesday morning difficult YMCA Masters Swim. Strength at home. I was very tired this day.

Thursday: Spin 45 mins/run 1 mile brick, and Solana Beach Masters Swim

Friday: Rest

Saturday: I went to LA Friday night to film a brand new game show all day on Saturday!  It involved a lot of explosive sprints and obstacles and was a very long day.  Not your typical Ironman training day, but an amazing experience I will never forget!

Sunday: 20 mile run = slowest long run to date. I think I was exhausted after my 14 hour day of “fame”!  It’s probably a good indicator of how slow I’ll be going during the full Ironman. I think I’d be happy with a 10 min/mile pace!  Better than the Ironman shuffle, no?

Week 25: Final Build

Monday: Took the day off work. Mobility work in the morning, Solana Beach Intro to Masters Swim in the afternoon. Was planning to get a medium/long bike ride in, but my body was screaming at me after my hard weekend, so coach Trevor prescribed swim and rest. It was fabulous. I highly recommend a random vacation day where you have nothing planned during IM training.  Jeremy and I saw a movie, went for a walk on the beach, and did happy hour.

Tuesday: Spin 45 mins in the morning plus 1:15 more after work to get it all in

Wednesday: YMCA Masters Swim in the morning, Group Strength with just Jeremy and me that night, so it was tailored exactly to our needs.

Thursday: 30 min spin in the morning, TCSD Aquathlon (1,000m ocean swim plus 5k run) after work. As someone with a fear of open water swimming, I’m very proud of this accomplishment! I was too scared to do all the TCSD Aquathlons last year, so this was my first one, and I completed it in a very respectable time of 40 mins. (Thank you ocean current!)

Team WODS post Aquathlon

Friday: Rest

Saturday: Bike 84 miles and run 5

Sunday: Swim 1:30, run 2:00

Week 26: Recovery Week

Monday: Rest

Tuesday: I finally forked up the $$ and got a professional fit on my bike! It included a short spin about 30 minutes total riding time, and I left with a brand new sexy tri bike fit!  I should have done this about a week after I got my new bike because my bike shop fit has never even been close, but it’s better to be late than to never do it.  My fit is drastically different and built for efficiency and speed thanks to Nestor at Studeo DNA!  My before and after photos make this quite obvious…According to Nestor, I no longer look like a grandma!

 

Before…looking like a grandma on my tri bike

 

After! No more grandma!

 

Wednesday: YMCA Masters Swim, Group Strength

Thursday: 4 mile run, 45 min spin

Friday: La Jolla Cove Ocean Swim about 1.5 miles (to the Marine Room and back!) Another huge accomplishment for me because I wasn’t swimming parallel to the shore line.  I was out there in the deep blue ocean with the fishies…sting rays, jelly fish, and other stuff that I luckily couldn’t see.  I always had someone within eyesight.  I wouldn’t have it any other way.

Saturday: Run 1:20, bike 30 minutes, followed by a 5k with Chrissie Wellington! (Separate blog post to come on my time spent with the Ironman world champ!!)

Sunday: Bike 60 miles, run 2.5 miles, TCSD meeting and autograph time with Chrissie Wellington!  I bought her new book A Life Without Limits and she signed it “Thanks for beating me in the 5k.” Fantastic!

Giving Chrissie a lift.  She was asking who was touching her bum.

Filed Under: Ironman, Triathlon Tagged With: ironman build, Ironman training, Ironman Triathlon

My Top 5 Ironman Fears

May 14, 2012 by Asia

Might as well get them off my chest now while the race is still 6 weeks away.  Here are my top 5 fears for Ironman Coeur d’Alene – my first Ironman!

Asia’s Top 5 Ironman Fears

1. I won’t make the bike cutoff because it’s so hilly, and I’m a slow swimmer. (10:30 hours swim + bike cutoff.)

2. I will cramp up during the swim and/or get hypothermia if the lake is too cold. (It was rumoured to be 51 degrees one year.)

3. I will get a flat tire on the bike course. (I’ve never changed one on my own.)

4. I will have a weird bike problem that I cannot fix. (I’m not a bike mechanic.)

5. I will have stomach problems. (Diarrhea, and/or puking.)


What will I do to alleviate these fears? 

1. Bike faster and incorporate speed work during my final long rides.

2. Continue to practice open water swimming, and drink pickle juice before the swim to prevent my cramping.

3. Practice changing my tires (front AND back).

4. Pray.

5. Continue to practice my race day nutrition and hydration. Worst case scenario, I’ll just bike/run through the pain!
I’m typically a very optimistic person, but everyone has their inner doubts and fears.  Hopefully if I can come to terms with them, I will be a stronger athlete on race day!

Filed Under: Ironman, Triathlon Tagged With: beginner triathlete, first ironman, ironman coeur d'alene, ironman doubts, ironman fears, Ironman Triathlon, ironman worries, Triathlon

Ironman Training Week 22 – Recovery Week

May 11, 2012 by Asia

Taking out my new Speed Concept for her first ride

April 29-May 6, 2012

I LOVE recovery week.  I almost feel like a normal human being during this time.  In addition to tapering my workouts, I try to use the time to catch-up on sleep, errands, and my dwindling social life.

Monday: Went to Group Mobility in the morning which felt amazing, and then I chose not to workout that night.  Mondays and Fridays are always my easiest days since Sat/Sun are such high volume.

Tuesday: Ran 5 miles easy in the morning and did at Solana Beach Masters Swim at night

Wednesday: Skipped a workout and chose to sleep in, and then went to Group Strength at night…after I took home my new tri bike from Trek!!  I feel like I’ve been living at Trek lately trying to square away my new bike purchase, but it was definitely worth it.  I’ll have to blog about my experience another time.

Thursday: I took my new tri bike out in the morning for a 10 mile ride to get used to it.  A tri bike is VERY different to ride than a road bike.  You have to reach so far to shift!  I also practice going aero a little bit.  Nicole and I went for a 5.5 mile run in the evening and then did some pull-ups to make sure we still could. (We can!)

Friday: Glorious day of rest that included a romantic dinner with Jeremy at our new favorite spot by our place – Moonlight Lounge at Solace.

A yummy/naughty salad. I’ve been obsessed w/ taking pics of my food lately.

Saturday: Took my tri bike out for the first long ride.  It was convenient timing since I didn’t have to rush into a 90 mile hilly ride like last weekend.  The 65 mile bike ride up the coast and through Camp Pendleton was a good experience for me.  I got to practice shifting and going aero a lot.  It wasn’t as tough as I thought it would be, so I think I will be used to my bike in time for the Ironman!  My bike ride was followed by a 2.5 mile run.  I always try to run after my long bike rides.  It’s good practice.

Taking my Speed Concept out for the first long ride

Jeremy wasn’t feeling 100% that day, and we didn’t want to get drunk like the rest of the Cinco de Mayo participants, but we went out to a Mexican restaurant to enjoy the experience anyway.  I got buzzed off 2 Mexican beers, and we watched the 21-year-old college students, the cougars, and the Mariachis go crazy!

Our tame Cinco de Mayo. People watching is better than getting drunk off cheap tequila.

Sunday: 1:30 run in Mission Beach followed by a 1 mile swim in Mission Bay.  I hope to get one open water swim in per week or at least every other week until the race.  I’m always reminded of how much more I need to practice once I’m out there.  Sighting and going straight are tricky!  I also checked the water temperature of Lake Coeur d’Alene that day, and it was 46 degrees. Brrrr!  Hoping it’ll make it up to 60 degrees for the race…

Now it’s time for my final build sequence of Ironman training!  I still can’t believe it’s almost here. AHHHHHHHHHHHH!!!!!!!!!!!

Filed Under: Ironman, Triathlon Tagged With: coeur d'alene, ironman coeur d'alene, ironman recovery week, Ironman training, Ironman Triathlon

Ironman Training Day 2

December 7, 2011 by Asia

To see the beginning of my Ironman Journey, be sure to checkout my first post of this series: Ironman Training Starts TODAY!

Day 2 of training included:

Morning
5:30am: 1 hour on bike trainer. “Spinervals 27.0 – Threshold Test & Suffer Fest” DVD. This was my first time on the trainer, and it made me sweat. A lot. I learned that my normal cadence is pretty slow, so using the trainer will definitely help me get more power on the bike!

Nutrition:
– Pre-workout: Nothing
– During workout: 1 scoop Carbo-Pro (100 calories) mixed with 1 scoop Vitalite (40 calories)
– Post workout: 2/3 cup cereal with soy milk and ~1 TBSP flaxseeds

Evening
7:30pm: 1 hour of TCSD technique swim class at JCC with Jeremy. This was my first time back at swim in nearly 3 months! It was hard getting into the pool since it was about 48 degrees outside, but I felt pretty warm once I started swimming.  My only issue was occasional calf cramping. I struggled with this before and need to figure out how to combat these cramps!

Nutrition:
– Pre-workout: PB&J sandwich and apple
– During workout: Nothing
– After workout: Pasta with vegetarian sausage and marinara sauce

Now it’s time for bed…definitely too late since my next workout (a 6 mile run) begins at 5:45am tomorrow. Good night!  Please let me know if you have any tips on how to prevent cramping while swimming!

Jeremy and I show off our wetsuits

Before my First Sprint Triathlon - June 2011

Filed Under: Ironman Tagged With: Coeur d'Alene Idaho, Ironman 70.3, Ironman training plan, Ironman Triathlon, Ironman World Championship, Multi-Sports, Triathlon, Vitalite

My First Sprint Triathlon

August 21, 2011 by Asia

Feeling the pre-race anxiety!

On July 24, 2011, I woke up before the crack of down to race my first sprint triathlon – Solana Beach! My goals going into the race were simple:

1. Don’t drown during the 400m ocean swim.
2. Don’t fall off the bike during the 9 mile ride.
3. Run as fast as I can during the 5k.

I’m happy to report that I accomplished all those goals!!  I didn’t spend too much time training for my first sprint – approx 5 weeks – but it went really well.  Below is a little bit about each leg along with my split times.

Leg 1: 400m Ocean Swim in Fletcher’s Cove (14:27)

I’ve never been a swimmer.  Before I started triathlon training, I rarely even went into the ocean past waist deep.  Just ask my friends that went to Rio with me earlier this year.  Even in the scorching heat, I was a sand girl all the way.  Waves and current were simply not for me!  Part of the commitment I had to make with my triathlon training, however, was getting over my fear of open water swimming.  I literally dove right in and did my first two races in open water (bay and ocean) with very little training.  Needless to say I am much less afraid of open water swimming, and neither experience was traumatic. I love swimming in a wetsuit. I feel like it keeps me safe and warm!  (It essentially acts as a floatation device making it easier to swim.) I felt good getting out of the water knowing I had conquered my fear.  I finished the swim portion of the triathlon behind all my friends, but I was happy I wasn’t the last one out of the water (and that I didn’t drown).

Exiting the water during Solana Beach

Leg 2: 9 mile bike ride on the 101 (36:23)

I entered the transition area to change from swim to bike and felt a little light-headed when taking off my wetsuit. I think my body was still getting used to all the swimming, so hopefully the swim dizziness will subside the more I train.  I successfully got on my bike and clipped in without falling (success!) and was on my way for the 2 loop course.  I worked on pedaling as fast as I could and not getting passed. I’ve been getting more and more comfortable on the bike over time, and the best thing is that there is a lot of room for improvement. It’s important that I get my speed up before my Ironman. The faster I go, the less hours that my booty will be on the bike! During Solana Beach, I started gaining ground and passed several girls in my age group that were out of the water before me. My legs were pretty strong after marathon training and P90X.

Finishing the bike ride with a smile

Leg 3: 5k Run (23:41)

I was very excited for the final part of the triathlon because it’s my strongest area of the triathlon.   I just completed a full marathon 6 weeks earlier, so I wasn’t worried about a 3.1 mile run.  It was definitely a weird feeling running immediately after riding a bike, but that didn’t stop me from finishing strong and passing more girls in my age group! I finished with a time of 1:14:31 and placed 34th in my age group.

Happy Triathletes

Solana Beach sprint triathlon is a very good race for beginners looking for a little extra challenge with the ocean entry swim.  I had so much fun the entire time I raced and was fortunate enough to have my family there cheering me every step of the way. I’m so happy they support my crazy fitness endeavours, and I bet they can’t wait to join me in Coeur d’Alene for my full Ironman next year!  Until then, I will be ramping up my training and rewarding myself with a cerveza or cupcake every now and then.

Celebrating a successful race

Filed Under: Triathlon Tagged With: beginner triathlon, beginner's triathlon, Ironman Triathlon, solana beach triathlon, sprint triathlon, Triathlon

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