Misión: Miami 70.3

Por fin llegó el día que había estado esperando desde Octubre del año pasado cuando me inscribí en esta aventura.  Mañana comienzo mi entrenamiento específico para el Miami Ironman 70.3.  El plan es ejecutar un entrenamiento de 18-20 semanas que me permita lograr mi “goal time” de 5:XX .  Entrando en este proceso entiendo que mis puntos claves a trabajar deben ser la nutrición, fuerza muscular y la carrera pedestre bajandome de la bike.  Si logro mejorar en por lo menos el 75% de estas areas, no debo “literalmente” tener problemas para lograr mi meta de tiempo final.

Este evento de Miami cuenta con una gran participación internacional y Puerto Rico no es la exepción , sin duda esto será motivación xtra para mi ego.  El reto principal de este proceso como siempre será la parte mental. El envolverme en este viaje y practicar sólo a diario será mi más duro enemigo a corto plazo.  He estado realizando varios preparativos antes de comenzar la fase de entrenamientos específicos ya que a mi entender la parte técnica es una de mis areas de fortaleza por lo cual he trabajado preparando mi bici, mi posición aerodinamica, mi uniforme, wetsuit, etc, han sido pensados de ante-mano para lograr una aclimatación total.

Semanalmente estaré escribiendo un resumen de mis impresiones y experiencias a lo largo de las secciones de entrenamiento.  El propósito de este blog personal es crear un archivo, de manera que al final del proceso pueda analizar las diferentes técnicas utilizadas y evaluar sus resultados. Tambien deseo grabar este momento en mi historia como atleta y poseer un bonito recuerdo. Los invito a que formen parte de este proceso, leyendo frecuentemente mi blog y dejando comentarios si asi lo desean. 

Back to basics …

I confess to been a bad blogger over the last few weeks… ok months.  But motivation has been a factor and I just could not find anything to write about.  After my Disney trip it was back to reality and tri training. I’ve trying to get back on rhythm but that’s been a struggle.  Running has proven to be tough on my knees and getting out the door for a bike ride seems like a marathon.  I have to tell that to my surprise swimming has been a joyful experience and out of the 3 disciplines it’s the one I have loose the less form.  I’ve taking baby steps increasing volume very little and straying to stay on an easy intensity the whole way. This is now my third week back and I’m happy to say that I’m now putting up some decent volume getting my run up to 70min, my bike rides to almost 2 hours and swimming close to 2k per session.  One thing I’ve working out is my never ending bike fit process.

Believe it or not, I’ve trying to get comfortable on my bike for 3 years now and I’m still not done, but I’m closer …I think…  I came to this season with some BIG goals including going under 4 hours @ the Joyuda Grand Triathlon, a 1:15 Finish @ the Rincon Triathlon and IM 70.3 Miami to finish up my season in october [goals for this one are a secret].  Thanks to my friend Eric who is backing me up with ideas from his own training to put into mine. I hope this proves to be a winning combination. Will report later, keep up SBRing!!!

Surprise!!!! My 2010 season plan is done

So after a lot of thinking, budgeting and begging, I signed up for an International Event for 2010. The Miami Ironman 70.3, thanks to one of my friends for a late push , I took the step and we’ll be making the trip together. I have to admit that even though I”m happy , I’m also very concern with how much money is involved- More on that later.  So I decided that this year I want only good performances, and the only way to make that possible is with less events and more training. So for 2010, My goals 1 mod. Iron-Distance event in March/ a sprint or Olympic in June and then, the main event in October. Look what I got in the email…

Dear Emmanuel,

Congratulations! You are now registered for IRONMAN 70.3 MIAMI. Please check the event's official website for updates: http://www.ironmanmiami.com

View your complete registration details »

Hello and Welcome to the 2010 Ironman 70.3 Miami

We at Miami Tri Events & Excel Events and Productions are working hard so that you have a pleasant and enjoyable experience. Throughout the following weeks and prior to the event we will be sending you important updates and more details about the race, such as your wave start times, predicted weather and water conditions, where to go for an early packet pick-up, etc.

New Tires

Just a quickie, As you know I’ve been struggling lately with plantar fasciitis. In an attempt to get better and protect my feet I realized I needed a pair of new running shoes.  I’ve been running on Brooks Radius 7 for exactly a year, I was very embarrassed when I realized this, but it has been for $ Rea$on$ that I’ve been so sloppy regarding my shoes.  I have medium arches and no pronation, so anything in the Neutral Cushioned category will suit me just fine.  I spent quite a few hours searching for shoes, reading reviews and comparing prices.  I hit the wall when I saw how much a decent pair of running shoes had gone up on price. You can’t buy shoes for much less than a $100 bucks.  I had a budget of about $70-85 but really there wasn’t much to look around on that price range, everything was crap (poor reviewed) or was getting discontinue or left behind(clearance).  After I realized there wasn’t much to gain waiting on shoes to arrive after buying them online, I decided to go local.  Big Er. Same thing, everything around $100 and not much of a variety either. On my last stop I was finally able to see some decent shoes, even though they were not cheap by any means. I came across the Saucony Triumph 6, the store guy told me he used them and they felt very good. I order them in size 11.5 and tried them on. They felt pretty nice I should add, but with a 89.99 price tag I was a little bit out of budget.  So I “politely” asked for a discount and they say the better they could do was 84.99 -$5 off. After I wandered around the store for aprox 30min. I decided I really needed the shoe and 5 off was better than nothing at all, I went on and completed the sale.I rushed home and went to check on reviews of them. I was happy to see they were in the same price on internet stores. Apparently the version has come out that for the discount price. As for users reviews, I’m going to skip those for today.  SO!!! for the first time I’ll be running in Sauconys and be able to review them, I’ll let you know how it goes.

Feet-Feet Complaining

So here I am, 5 weeks away from one of my ultimate goals for 2010; a PB @ Walt Disney World half-marathon. Guess what? Mrs. Plantar Fasciitis has shown out and she doesn’t want to go away. It started with intermittent heel pain and has worsen into an almost unmanageable discomfort.  I took a week off from running, stretching the hell out of calves, feet, Achilles tendons & hamstrings and it did little to reduce the pain while running. Today I tried a 12 mile long run,a after a week of rest, I was in pain since mile #1. Managed to shuffle my way to a 10 miler, before I was barely unable to walk. So with that, what once was a chance to PR @the 13.1 distance, is now an effort to even participate. I’ll keep the self-treatment-rest combo and see what I can do. I’ll keep you update on how it goes.

Some of my favorite triathlon shots, enjoy!!!

Hello everybody, This is compilation of “some” of my favorite triathlon pictures. I’m using this post to test out a program I’m using to create more and better blogs.

 

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How to build your dream bike on a budget "how I did it"

1. Draw a mental image of what kind of bike you want and how you want to build it up, components/parts/etc…

From the start I knew I wanted a TT or triathlon frame, I also wanted a smaller bike to compensate for my out of this morphology or lack of it, of long legs with a very short torso. I didn’t had any brands in mind, just something nice and in my budget.

2. Determine your budget

A good idea is to create a range and establish a maximum amount to spend. Don’t look for things that top that amount or borrow extra money.

3. Make an inventory of what you have and what you will need to complete the build up

If you want a dream bike is almost true that you have a bike that you are not happy with. This is actually good news since you can scrap things out of it like cranks, wheels, etc and save those for the new build up. This help me up a lot since I had a saddle, wheels, pedals and aerobars laying around.

4. Think USED

If you are looking for a budget build chances are you can’t afford a new ride. so used it is. Don’t get me wrong you can find a new bike on a great price, but this should no be your mentally going in. Understand that many used parts are in like new condition and are cosmetically almost perfect.


5. Find a frame


Look on Ebay and other sites like craigslist for frames in your area. Also many bike forums commonly include a classifieds section were they allow users to sell just about anything. Actually that’s how I found my frame from Ebay, brand new and ended up paying under $300 bucks including shipping to Puerto Rico.

6. Scramble and mix and match components


Don’t think just one brand, you can mix components and still end up with a perfectly working shifting system. In my case I run Shimano chains with Sram derailleur and vice-versa.

7. Research the internet on HOW TO install things or get a bicycle repair book so you can save money on mechanics

A great resource site is www.parktool.com there you can find many repairs how to’s to actually do it on yourself. Another great tool are Zinn’s complete book series, you can find that for road, mountain and triathlon bikes specifically. I had great knowledge to start with but those really help me whenever I got stuck.

8. Test your bike in the trainer and make adjustments such as gears and brakes

Repeat this step as much as necessary before taking your bike for its first spin. Work and test/Work and Test until satisfactory operation is obtained.

9. Get fitted on your bike


You can do this on your own if you have the knowledge by trial and error, if you don’t, contact a professional, this will ultimately make that bike, your dream bike by riding on it comfortably and with power.

10. Enjoy your bike, train your ass out and WIN race!!!