Ya he podido meditar un poco más mi Planning provisional para el 2011, participando y representando en todas las pruebas al BARCELONA DRAGONS TRIATHLON CLUB (FORÇA DRAGONS!) , así pues, a continuación adjunto como quedaría:
2. Marató Barcelona, 06/03/2011, mi primera maratón, espero poder hacerla por debajo de 4 horas...mmm, bueno, quizás objetivo demasiado ambicioso...pero por pedir que no quede! jaja http://www.barcelonamarato.es/
3. Cursa Nike-Bombers, 17/04/2011, mi cuarta participación en la misma, pero, hace 5 años que no la hago debido a mis expatriaciones! http://www.cursabombersadmin.com/ esta cursa espero me acompañen varios de mis familiares, empezando por Elaine, algunos hermanos, cuñados y sobrinos...así pues, será una competición en plan familiar!
4. Triatlón Banyoles B, 24/04/2011, mi primer triatlón distancia B...http://www.triatlo.org/competicions/
5. Half Challenge Barcelona-Mareseme, 29/05/2011, mi primera 70.3 y segundo desafío de larga distancia en triatlón. http://www.challenge-barcelona.es/index_evento.php?lang=EN
6. Marnatón Cap de Creus, 04/09/2011, travesía a nado de 6.5 Kms...me gusta disfrutar de este tipo de travesías, aunque, será la distancia más larga que he nadado nunca, ya que, la más larga ha sido de 5.2 Kms de Repulse Bay hasta Stanley Bay en Hong Kong. http://www.marnaton.com/2009/
7. Cavalls del Vent, 01&02/10/2011, travesía de montaña de 84.5Kms y desnivel acumulado de 12.2Kms...no estoy convencido que pueda hacerla, pero, dependerá de cómo llegue a la cita...http://www.naturetrails.es/2010/index.html
7. Challenge Barcelona-Maresme, 02/10/2011, todavía no lo tengo decidido y ya veremos cómo va la temporada...http://www.challenge-barcelona.es/index_evento.php?lang=EN
En principio, estos son los eventos que me gustaría participar pero dependerá de mi estado de forma y que las lesiones no me perjudiquen la planificación...cómo ha ocurrido durante el 2010!
Finally, I have reviewed my provisional planning for 2011 and will participate and represent in all events our BARCELONA DRAGONS TRIATHLON CLUB (GO DRAGONS, GO!) and I describe how it will look like:
1.Half Marathon Sitges,09/01/2011, trying to beat my PB of 1h43´44´´ http://mitjasitges.cat/index.htm
2. Marathon of Barcelona, 06/03/2011, my first one,I hope to finish it under hours...mmm, may be, a liitle but too ambicious...but for asking will not be!hahah http://www.barcelonamarato.es/
3. Race Nike-Bombers, 17/04/2011, my fourth participation in the same race, but, none since 5 years ago due to my expatriation years! http://www.cursabombersadmin.com/ during this race I hope to run with my relatives, beginning with Elaine, some brothers, brothers-in-law and nephews......then, it will become a family racing event!
4. Triathlon Banyoles distance B, 24/04/2011, my first triathlon B distance ..http://www.triatlo.org/competicions/
6. Marnatón Cap de Creus, 04/09/2011, swim race of 6.5 Kms...I like to enjoy with that type of events, but, it will be the longest distance I have ever swum, as my actual longest one, is 5.2 Kms from Repulse Bay to Stanley Bay in Hong Kong. http://www.marnaton.com/2009/
7. Cavalls del Vent, 01&02/10/2011, mountain trail running of 84.5Kms with accumulated heigth of 12.2 Kms...I am not convinced that I am able to finish it, but, will depend on how trained I will arrive to that day...http://www.naturetrails.es/2010/index.html
7. Ironman Challenge Barcelona-Maresme, 02/10/2011, I am not yet sure which one of those events and we will decide, as the triathlon season goes on...http://www.challenge-barcelona.es/index_evento.php?lang=EN
Basically, all those events are the ones I would like to participate but will depend on my physical status and how injuries will treat me during my planning...and hopefully will not bother me during 2011!!
GO DRAGONS, GO! (new cheering for our Barcelona Dragons Triathlon Club!!)
TRAINING: SMART COACH
Your current race time is: 0:43:00 for a 10 K
Your distance training goal is: Marathon
You currently train: 33 - 40 km/week
How hard you want to train: Hard
Your long-run day: Sunday
Your training program Starts: Monday, 11/15/2010and Ends: Sunday, 3/6/2011
Length of your training schedule: 16 weeks
Marathon Race Day
Marathon @4:41 Time: 3:18:11
I will not deny, as is going to be a very tough training, but, that is what I am going to try to enjoy at maximum level!
Btw, just to inform you that we are 22 Barcelona Dragons members of our new Triathlon Club created 3 weeks ago...I believe is a good start! Expatriates in Barcelona are more than welcome to join our international club!! (http://www.bcndragons.com/) or contact directly via e-mail: email@example.com
Finally, under 1h45' ...as per my Garmin info, you can check once I will post complete detailed race report...the race organizers offered me 600 more meters to run...which my Half Marathon UNICEf official result will be close to 1h43'45'', 10 minutes faster than my prior PB in half marathon.
I think without considering those extra 600 meters, my result was 1h41'45''...therefore, I am very happy about it!
I attach my Garmin running track...average speed 4'47''/Km!! (I still can not believe it!)
Next target Under 1h40'....just crazy? Nop, I think with more training, I could get there!
Cheers! Detailed report will come during next week!
Jaime Vigaray has been my 100th follower!...let's move now to next target 200? THANKS to all of you for your support and reading during last almost 18 months!!
OVER 1,000 KMS
Correct, since I bought my Garmin 310 XT in August 2009...have a look at my Summarized report for last almost 18 months
Count: 267 Activities
Distance: 1,039.04 km
Time: 99:58:06 h:m:s
Elevation Gain: 31,477 m
Avg Speed: 10.4 km/h
Avg HR: 83 % of Max
Calories: 92,279 C
...just makes me think and why not double that distance for next 18 months? reduce my Avg. HR at least 10%?increase my speed also 10%?
Come on guys, I am just kidding, as I am so glad about my decision to start Triathlon 18 months ago that all that is just statistical info to work but my health, heart and motivation have changed 180 degrees since then!
Cheers and have a look to our new triathlon Club created last week!
BARCELONA DRAGONS TRIATHLON CLUB ha estat creat i registrat a la FEDERACIO CATALANA DE TRIATLÓ, avui!!
Doneu un cop d´ull a la missió i objectius http://www.bcndragons.com/ i si esteu interessats podeu enviar un e-mail a: firstname.lastname@example.org informant el vostre Nom, Cognoms, DNI & Data de Naixement. Us contactarem per donar-vos més detalls.
¨XTB¨Xavi & Pau (www.ironpanic.com )
BARCELONA DRAGONS TRIATHLON CLUB ha sido creado y registrado en la FEDERACIÓN CATALANA DE TRIATLÓN, hoy!!
Echarle un vistazo a la misión y objetivos http://www.bcndragons.com/ y si estáis interesados podéis enviar un e-mail a: email@example.com informando vuestro Nombre, Apellidos, DNI & Fecha de Nacimiento. Nos pondremos en contacto lo antes posible para daros más detalles.
¨XTB¨Xavi & Pau (www.ironpanic.com )
Como ya muchos sabéis, a finales de Noviembre, estamos de regreso a Barcelona, después de 4 años expatriados en Puerto Rico y Hong Kong...resultado...debo aplazar mi segundo challenge, again, ya que no estaré más por la Región!
Así pues, a continuación adjunto mi planning provisional para la temporada 2011...por favor, necesito consejos y comentarios sobre cómo véis este plan para alguién como yo que tan sólo ha realizado 3 triatlones Olímpicas y 2 medias maratones desde que me inicié hace 16 meses...
3. Marató Barcelona, 06/03/2011, mi primera maratón, espero poder hacerla por debajo de 4 horas...mmm, bueno, quizás objetivo demasiado ambicioso...pero por pedir que no quede! jaja http://www.barcelonamarato.es/
4. Cursa Nike-Bombers, 17/04/2011, mi cuarta participación en la misma, pero, hace 5 años que no la hago debido a mis expatriaciones! http://www.cursabombersadmin.com/
7. Marnatón Cap de Creus, 04/09/2011, travesía a nado de 6.5 Kms...me gusta disfrutar de este tipo de travesías, aunque, será la distancia más larga que he nadado nunca, ya que, la más larga ha sido de 5.2 Kms de Repulse Bay hasta Stanley Bay en Hong Kong. http://www.marnaton.com/2009/
9. Garmin Triatlón Barcelona, 16/10/2011, triatlón olímpico a ver si puedo mejorar la marca de Hong Kong...sin T-1 de 1.5 Kms y 8´15´´, debería estar por debajo de 2h30´ http://www.garminbarcelonatriathlon.com/
En principio, estos son los eventos que me gustaría participar pero dependerá de mi estado de forma y que las lesiones no me perjudiquen la planificación...cómo ha ocurrido durante el 2010!
Yeap, please, read carefully...you might be interested:
2.Mens Sana, in Corpore sano,
3. Carpe Diem,
5. Social Responsibility.
1. Friendship, sportmanhsip and "group of friends" approach,
2. Any kind of Triathlon or Adventure Sport version, especially,Nature related!
3. Auto-competing, but, learning and training for free with best specialist from the Club,
4. International: Hong Kong would be as main holding group and supporting us during our first years. Australia ones is also being in the starting process. Any expatriate in Barcelona will be more than welcome to join our Club.
5. Social Reponsibility would be one of our Top Priorities, collaborating and volunteering with any organization looking for our help, but, especially, related to kids sickness (Cancer Childhood Organizations).
6. Dragons Kids,open for kids above 6 years old, as we will organize some, "Splash' n' Dash" events during the year for our little kids or any kid who would like to join...of course, we will be looking for future promises and triathlon champions in early stages.
7. Not exclusivity: you will be able to be member of our Club and any other Club, but, we would like you to race at least once or twice per year using our colours and BARCELONA DRAGONS TRISUIT!!
If interested of becoming a member of this new Triathlon Club, please, feel free to leave a comment below and your e-mail address to contact you asap.
Talk to you very soon,
2.Mens Sana, in Corpore sano,
3. Carpe Diem,
5. Responsabilidad Social.
1. Amistad, "juego limpio" y "grupo de amigos",
2. Cualquier tipo de Triatlón o Deportes de Aventura, especialmente, relacionados con la Naturaleza!
3. Auto-competición, pero aprendiendo y entrenando gratis con los mejores especialistas del Club,
4. Internacional: Hong Kong sería la sede y mayor soporte del grupo durante los primeros años. Australia también esta creando otra filial de Hong Kong Dragons.Cualquier expatriado que quiera unirse al Club será má sque bienvenido!
5. Responsabilidad Social será una de las primeras prioridades, colaborando y actuando como voluntarios con cualquier Organización No Gubernamental que busque la nuestra ayuda, pero en especial, relacionada con niños enfermos (Organizaciones de Ayuda al Cáncer Infantil).
6. Dragons Kids,abierto a niños a partir de los 6 años, ya que organizaremos algunas actividades, tipo ¨Splash´n´Dash¨ durante el año para nuestros pequeños y cualquiera otro que esté interesado en participar...por supuesto, iremos cazando nuevos talentos y futuros campeones de triatlón!
7. No exclusividad: podrás ser miembre de nuestro Club y cualquier otro, pero, lo único que pedimos es que al menos durante una o un par de veces por año uses nuestros colores usando BARCELONA DRAGONS TRISUIT!
Si estás iteresado en comvertirte en miembre de este Nuevo Triatlón Club, por favor, deja un comentairo debajo con tu e-mail paa que podamos contactarte lo antes posible para darte más detalles.
Yeap, you are reading correctly, yesterday,K-Swiss 2010 HK ITU Triathlon Asian Cup became instead of a triathlon a fourthatlon!!
Swim-run-bike-run...correct, T1 was 1.6 Kms running and wearing running shoes from swim finish to our bike transition area.
Before the start setting-up transition area...
...everything ready...almost everything...
...as I was still sleepy!!
...and after the race!!
What I have learned on my 3rd Olympic Triathlon race?
1- Don't train 3 days before new running drills, especially, high skipping and butt kick running drills...result extreme hip pain and calf pain inflamated on day race!! Which affected me on last 5 Kms running...then, I moved to rin-walk-run for last 3 Kms... :-(
2- Becareful with uncontrolled "power-boat marshalls" during your swim...yeap, I have been hit twice during my swim, as I was one of the first swimmer and my swim strategy was doing a little curve to get positive tide factor on my left side to get faster to the first turning buoy...pum hitted by the f------- a------!!, second loop, I thought, let's go straight to avoid this boat over my back...but, again...I could not believe!! Anyway, of course, I am going to write an e-mail to HK Triathlon Association to inform about that fact and let's see the outcome!
3- Inspired by some "Kona running backwards finishers"...yeap, some people might thought, what an idiot...but, I just did, I finish my race running backwards and level of applauses increased!! as my triathlon time was not supposed to be too good, after so looong T1!! Anyway, I liked ...and might repeat more times in the future!! (at least I did not fall!! lol)
Friends, overall, I am satisfied with my result...if you deduct at least 5' of extra running session for T1, my ending result might have been 2h29'00'' which would mean 7th overall result, instead of 20th...bid difference...target achieved under 2h30', with a walk-run-walk time for my last 3 Kms !! yuju!!
Finally, about my CKP Global Triathlon Team results in Barcelona Garmin Olympic Triathlon, last weekend triathlon, they did very well for their first time,as members of that new created team!
Olympic distance (bike 33 Kms instead of 40 Kms) 1,804 participants
807 Sergio Soriano 2h29´10´´
1,710 Steve Giafaglione 3h01´48´´
1,786 Patrik Stalberg 3h19´44´´
Ricard Sola DNS
Rafael Alegre DNS
Sprint Team: 79/82 total
79 Paulo Borges/Lidia Niculai/ 1h39´38´´
Last but not least, thanks to Checkpoint to offer that nice CKP Global Triatlhlon Team Elite Trisuit that we wear during our races!
Friends, tomorrow, Steve, Ricard, Sergio, Rafa, Paulo, Patrik and Lidia all 7 colleagues from Checkpoint Systems will experience their first experience of an Olympic Triathlon distance in Barcelona...and I wish you all the best on that great experience! I wish best luck to all of you for tomorrow!!
Talk to you soon to comment final results from this new CKP Global Triathlon beginners team!
First, I want to share with all of you that after close to 4 years expatriate in Puerto Rico 1.5 years and Hong Kong 2.5 years, we will come back to Barcelona by end of this year...and we are very happy about this new challenge starting in January 2011!
Second, I will start a new local triathlon team, together with some of my friends,colleagues and mates and, anyone, looking to start this passionate sport, as a beginner, from Sprint distance to Ironman, as a member of ¨BARCELONA DRAGONS TRIATHLON TEAM¨, together, with the help and support, from my first triathlon team: Hong Kong Dragons Triathlon Club (http://www.hktriclub.com/)... I will start accepting new members from Januarry 2011 to join our team...and one of our main tagline will be: ¨Whatever you do, do it with all your heart!¨ followed by ¨Mens sana in corpore sano¨...I will inform you much more on my next posts.
Third, next ¨1st Half Marathon Personal Best Challenge: Carretera de les Aigues¨ November 19th, 6.00 pm tentative date...Pau (http://www.ironpanic.com/) i Ferran, Toni (http://www.sedentaris.cat/) ... i com no Steve G., (company new running shoes, ok? ;-))
Finally, I some update, about my very active weekend, as I participated in 3 events...
So long without a post, (wow it looks like ages) but I would like to share that important experience about the importance of tide and straight swim in theory same OWS distance with a totally different time result for aprox. 5 Kms, close to 11'30''...
OWS was from Repulse Bay to Stanley pier in Hong Kong Island aprox. 5 Kms.
First time result 4,850 meters and 1h19'51'' on July 31st:
Second time result: 5,210 meters and 1h31'21'' on September 25th, 360 meters more swam and 11'30'' slower than first one mainly due to very strong tide coming out of Stanley bay...it looked like when I was looking to the coast that I was literally not moving, 13'24'' slower than first time on the last 1,710 meters!!!
Btw, just quick update, I am trying to train for my 3rd OD triathlon in Hong Kong HKITU on October 24th,
and hopefully to finish under 2h30'...let's see!!
Finally, my next challenge to finish first 70.3 have been delayed till December 5th Asia Pacific one in Phuket...let's see if my third 70.3 will work, first one Singapore, ITBS injury, second one Phillipines, too long summer vacation in Spain with excellent food and wine and not trained enough...let's cross-fingers for 3rd tentative! ("A la tercera va la vencida?" they say in Spanish)
During one year, I have really enjoyed my blogging experience and learned a lot about this fantastic "other world" to learn a lot about the "real world" and mainly "triathlon/running world"!
I have reviewed my first post (July 14th, 2009) and objectives set on that time:
1st. To get fit and healthy (I am getting close to 40´s...) and try to get under 100 kgs. by end of year 2009: ACHIEVED,as right now I am 99 Kgs (lost 16 Kgs during last 12 months)...and feel much more fit than one year ago but less than next year...(I hope so!)
2nd. To support and sponsor a good cause: ¨Caico Foundation¨ (www.fundacioncaico.org) colaborating internationnaly with Manuel Clavel and his ¨Ironmancaico¨ oddissey! (http://www.ironmancaico.com/): ACHIEVED,as I sold all Kms of my first Olympic triathlon distance last Ocotber raising close to 4,000 Euros, thanks to all who believed in me and I finalized that triathlon under my 3 hours goal, 2h34'...not bad for my first one!
3rd. The most important one, to remember and honor my mom, who suddenly passed away (09.07.07) already two years ago who was a sports lover and practised gymnastic and aquagym very frequently.ACHIEVED AND WILL ALWAYS ACHIEVE,time flies, already 3 years that my mom left us...and will always follow her lessons and push to help anyone interested to quit smoking, as is one of the worst "killer phantom" that exist!
Unfortunately, one days is just 24 hours...and time flies! and as per my last quote " "WHEREVER YOU GO, GO WITH ALL YOUR HEART" Confucius...
Finally, to all of you THANK YOU VERY MUCH to read and follow my blog during last year...and I don't know, if this will be my last post on this blog or not, but, I need a break for a while...HASTA PRONTO AMIGOS!
SPECIAL THANKS, to my lovely family: Elaine, Mar and Lucas, you deserve all my time...
P.S: Btw, THANK YOU Pau (and your wife Bea to join and support us during this event) (http://www.ironpanic.com/) who helped me to beat my 10 KMS PB (46'00'') together with other runners, as Xavi, and bloggers from Sedentaris.cat (http://www.sedentaris.cat/) as Ferran, Toni and my CKP colleague Steve Giafaglione...may be we could do it again but next time for HM PB?...Ferran, I believe you can lead this initiative from your running blog once every 6 months...just some ideas!! THANKS AGAIN!! I really enjoyed that dusty day!
As if you have read my blog, I am going for vacation to Spain during several weeks tomorrow and want to invite you to join me for a 10 K run trying to beat my PB, as of today 46´30´´!
What, Where, When, Why, and Who?
What? 10 K run
Where? Carretera de les Aigües (Barcelona) (my preferred place to run in Barcelona...)
When? June 30th, 7.00 P.M.
Why? I would like to meet, as much as many bloggers, but, this time ¨face to face¨to hsare with you one training and, if you help and support to try to achieve my PB in 10K, achieved in Hong Kong " 46´30´´.
Who? Everyone who wants to join!!!
Por favor, todos aquellos que os queráis apuntar a la misma....pues, colocar un comentario abajo para saber más o menos cuantos seremos...y no colapsar el parking de la Carretera de les Aigües!! (jaja es broma)
Btw, about the logo on the top, I was looking for a 10K logo and I found this one...I did this race in 2008 and was impressive, 11,449 finishers! it really remembered me Cursa de Bombers 2005, 2006...
I hope to see some bloggers on that date! Thanks in advance!
P.D: Per cert, no em vull oblidar de felicitar als meus nebots: MOLTES FELICITATS! Ariana i Xavi....fan 15 anys avui! Per cert, excel.lents jugadors de basket...el Xavi Assalit, és el actual base del DKV Joventut Cadet B (per mi un futur ¨Ricky¨però evidentment que ha de dir el seu tiet!!!) i la Ari millor base del St. Adrià, on juga la meva fillola i germana gran d´ells, la Blanca de 3 al equip Senior Copa del St. Adrià!...i per cert, els seus papis fan avui també 21 anys de casats! Felicitats per tots!
Spanish tapas in Hong Kong, everybody loves...best places! and new Tapas bar in Taste Pacific Place...I don't know the name of the bar...but I met Emilio the Chef...and of course, best Chefs, Alex (Fofo) and David (Uno Más)!! Thanks guys, good job!!
Let me just make a brief summary about my weekend...Friday tapas, Saturday morning, 3 half-sprint race training, then,3 cosmopolitans, more tapas and, as of result, no swim race on Sunday...hangover!
Now is time for farewells and dinners in Hong Kong, Hammes family are coming back to the US, that is the reason we had a wonderful "in-house" tapas dinner on Friday night and we share a wonderful time with Lori, Ellie, Max and "super-baby" Eden!! We will miss all of you ... also you Eric! ;-)
Saturday morning 6.30 am, I had Summer Training Series 2 with our Dragons mate...and I had quite fun during my racing...my swim was OK...usually on Top 5, bike much better than my first Series...indoor bike training helped a me a little?? ...no clue and my run average of 4'35''/km for 2 Km x 3...so, so!
I attach the link to our Triathlon Club website and of course any suggestion to improve it, I will take it to our President Richard!!...youc an check my results on there, too.
Then, same Saturday night, Peter (my bike mentor, over 30 years riding road bike!)and Justine, invited us to have a drink at their home before going to Fofo restaurant to have more Spanish tapas!...we had 2 or 3 glasess...and then, you can imagine how the night went on...late to the restaurant, after dinner, another drink, then, one vodka in a fridge bar Balalaika...and afterwards, Elaine, wanted to dance...but we stopped here...as I was supposed to race next day on my Open Water 1.4km swim race...
Cosmopolitans...2 or 3?!?Balalaika fridge Vodka bar...
...and you can imagine, my Sunday morning...DNF...or better DNS (Do Not Start)!!
Last but not least, RAFA....THANKS FOR SHARING WITH ALL SPORT LOVERS THE WAY OF FEELING AND LOVING COMPETITIVE SPORT! CONGRATULATIONS...YOU ARE GREAT!
1. Faster training, as usually, I do intense one over 85 RPM in 1 hour.
2. I stay at home and can watch a movie or just look at my kids and spend time indoor with my family...
3. No potential accidents...or at least till now! lol
4. Don't need helmet...
5. I get used to OSIM saddle...hard to get used to it...but more confortable than Cannondale Slice 5 Hi-Mod original one!
1. Not feeling the real race conditions, road uphills and downhills...
2. Not really improving my bike technical skills (avoid zig-zag move, arms in correct position)
3. Dinner is usually getting ready and smelling, then, looking forward to finish fast my bike training to quickly enjoy dinner!
Btw, I have tried GSC-10 from Garmin synchronized with my Garmin 310-XT and is working perfectly, as suggested by Mr. Lee (Flying Ball Cycle) store owner! Thanks! ;-)
I attach some pics of my first indoor bike trainer Pro Fluid...I hope you enjoy!
1. I have rethinked my next challenge and moved it earlier to August 22nd, 70.3 Ironman Cobra Philippines, if my ITBS and training is enough to race it under 7 hours...as my first HIM event!
2. Friends, please, I would like all of you to help if you can to one request from one of my Dragons mates for one person affected some years ago by Leukemia that she needs us to vote to get a place for that TRI-CITY-ATHLON race! I attach her message...and link to vote...she needs all our support!
I have a special request to make. My little sister has 'entered' me
into the Eurostar Tri-City-Athlon this coming September 14th. The 3
different disciplines are being held in 3 different cities - the swim
is in Paris , the bike leg is in Brussels and the run leg is in
Park in lovely London town!
The other slight difference to this event is that I have to gather
enough votes to firstly be placed within the top 50 entries. Then, a
panel of judges will pick 20 competitors to participate in the event.
If I am lucky enough to survive the first round and be chosen as one
of the competitors, I will use the Tri-City-Athlon to raise money for
the Anthony Nolan Trust, a UK based leukaemia charity that I have
worked closely with over the past few years (http://
It's with this in mind that I ask for a few minutes of your time to
vote for me!!
Only one vote is allowed per person so please feel free to forward
onto friends and family!!! Voting ends on the 8th June.
Thank you very much!
3. Last but not least, since last Tuesday, nice training sessions, including, Yoga on Tuesday, Technical running training on Wednesday, Indoor bike training on Thursday, Long Swim on Friday, Long Bike on Saturday and Long Run on Sunday, rest on Monday and Bike training today in Shanghai...and my ITBS is behaving!!!
Cheers from Shanghai...without "works" clean and ready for Expo 2010!!! Looks really different from last months!!
2. Sunday afternoon...10K running training without drinking any liquid at 29.Celsius and 88% humidity...nice training...and my ITBS is not hurting so far so good!!
47m 37s 10.00 kms 04m 46s/KM (first km was not tracked in my GPS)...
My second ITU Triathlon Plover Cove, 2h45'03'' (AG: 17th, Overall 91st of 203 male participants)...really, I don't know what to say about it, but, I believe that not having train for this one and being just trying to recover from my ITBS...result is not so bad.
mmmm let me find my bike!!quick swim...
Short race chronicle: over 28 degrees and 90% humidity...tough...I believe I drank over 5 litres of electrolyzed water during this race.
Swim: 25'50'' aprox. I started like 30'' later than everybody,as start was supposed to be at 6.10 am, but, advanced it to 6.00 am and I was talking with my Dragons team mate Richard...anyway. Water was very calm but disgusting fueled and very polluted...but I focused on my rithym and despite of doing several S overall result not too bad.
Bike: first uphill, I needed to dismount the bike and do it walking last 50 meters...exteremly high percentage, over 17%...afterwards, was an uphill and downhill circuit which does not help me with my 99 Kgs...anyway, I believe I finished it in 1h20'...not too fast not too slow! ;-) I tried dismounting as the pros...but did not have time to unstrap on time my right foot, funny picture, one foot totally off, the other one, still on mike shoe...lol. Anyway, next time, I need to starte earlier that process!! but at least I tried it.
Run: close to 60'...still weak on my endurance basically caused by my 6 to 8 weeks off training due to my ITBS...my knee was OK...but, I trained my running and walking technique before arriving to water stations...for 30'' to 45'' (I know this is used for 70.3 and IM above...)but as my injury started bothering me after Km 5, I decided to keep on that technique...losing close to 5 mins overall, but, saving my knee to finish much worst! Btw, running was very boring, as it was just 2 loops above a bridge and very foggy...and humid...I wish I could have my iPod to listen to music, as I do during my trainings!
Overall, I can say I had finished my second ITU Triathlon Olympic Distance without specific training...and I really enjoy, as I was not pushing hard for the restul but taking it as training....my time, I know could be much better...but will come once I will be 100% recovered of my ITBS knee and a constant training.
Talk to you in my next post...and hopefully will post pictures from that triathlon!
I would like to start with 3 significant quotes from Confucius:
1. "Life is really simple, but we insist on making it complicated."
2. "Our greatest glory is not in never falling, but in rising every time we fall."
3. "It does not matter how slowly you go as long as you do not stop."
As some of you know by reading my latest posts, I am "finishing" to recover from an ITBS injury over last 8 weeks, but, I did a big mistake, thinking I can follow a 70.3 Ironman plan (for my first one, as you can see on my prior post) training 12 to 14 hours...let's be realistic and follow Confucius wisdom..."Our greatest glory is not in never falling, but in rising every time we fall."
Why do I want to complicate my life? Is just simple, I am a father of two wonderful kids, husband of a fantastic wife and professional committed to my Company...and I love practising sports,as amateur.
Why should I follow a so exhaustive and not able to coordinate with my actual busy life which will make it much more difficult? To get a better 70.3 Ironman result? Not needed. Get fit faster? Not needed, check second and third Confucius quotes above.
Then, I have taken my final decision for my triathlon training plan...and taking in consideration that my 2 weakest sports are run and bike. I am OK with my swimming. I will try to train maximum 6 days per week, as it follows:
Monday> Swim immersion training or long swim session. (1h)
Tuesday> Bike session: tempo. (1h)
Wednesday> Running sessions coached by Michael Maiers (Dragons Top Triathlete) (1h)
Thursday> Bike session: tempo or yoga session. (1h)
Friday> Rest or long run. (max. 90 mins)
Saturday> Long bike (max. 180 mins) or sport event (Splash'n'Dash, OWS or Dragons Training sessions)
Sunday> Rest or long run (if not done on Friday) (max. 90 mins)
Total maximum hours per week = 8.5 hours of training.
As you can see, I have created a very flexible training plan including different type of trainings and could suit better according to my daily working and family calendar...no more than 6 days training, and between 4 to 6 days "It does not matter how slowly you go as long as you do not stop." (Confucius).
Talk to you next post...but to finalize my post, let me just add to last Confucius quotes...that summarize my decision:
"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps."
"Wherever you go, go with all your heart." by Confucius.
or, if not ready yet, Phuket (Thailand), December 6th.
Anyway, I know before to start it, that will be very challenging to achieve it 100%, as I will be travelling for work and vacation during next months, but, will try my best to accomplish it, as much as I can....let´s see, and, of course, everything will depend on my ¨ïnjuries free time¨,as I am still recovering from my ITBS!
Again, let me share with all of you, our second member interview of CHECKPOINT DRAGONS GLOBAL TRIATHLON TEAM (out of already 15 CKP beginner triathletes members) : Nicolas Brouchon (my boss!!) and I hope you enjoy!
1. Name: NICOLAS BROUCHON Age (Age Group): 45-49 years Family status: Married Children: Arthur (7) and Penelope (20) Height: 6´2´´ Weight: 200 lbs Born City/Country: Born in Paris, France. CKP Actual Position: Worldwide Controller Sports: Cycling, running (practicing), rugby (passionate) Personal blogsite/website: None.
2. Why do you want to do an Olympic triathlon race? I love challenge and this is a good start towards the Ironman.
3. Any targeted time for your next ITU Olympic triathlon? Anything below 3 hours.
4. Which is your strongest sport? and weakest? (Swim, Bike, Run) Strongest cycling weakest running.
5. Describe briefly your training plan or if is from http://www.beginnertriathlete.com which one are you following? Swimming 2x 1 hours per week (Tuesday/ Thursday) Cycling 4 times a week (2x1 hour Tuesday/Thursday + 4 hours Saturday + 3 hours Sunday) until March 31st. From April 1st onwards : running 30' Tuesday/Thursday - cycling+running Staurday 3 hours running Sunday 1 hour.Two weeks prior to the race - light exercise (30' a day) and no exercise 3 days before.
Let me quickly summarize my weekend activity after 6 weeks off:
1. St, Bakdricks HKIS Event...yes, I shaved my head and on this link you will be able to see Before and After pictures...quantity raised close to 500$.
St. Baldricks "one more shavee"!
2. Early Saturday morning 50Kms @ 30.5 Avg./Kph...quite strong until last 10Kms, where my "forced resting weeks" pushed me very weak to finish my bike morning! Afterwards, I did 5 Kms run brick together with my mate Peter! The most important during that day is that my ITBS was just bothering me but NOT HURTING AT ALL...which is by now good symptoms enough!
3. Sunday morning, 5Kms "Beat the Dragon" race in Wan Chai Gap road path, Dragon custom weared by "faster runner' Mike Maiers...unfortunately, I was in 4th position, when we got lost top 5 and we did not get turn left on "Blink's Road" after 1.5Kms...and we needed to come back when we suddenly realize no more path to keep running!! lol
Dragon by the back!
Overall...quite nice run, if we knew it the way!!...
I would like to summarize on this post my weekend "funny" races:
1. Open Water Swim Teams Challenge, my individual result 25'12'' 19th overall (23% of 83 swimmers, fastest one in 19'45'', they call him "the fish"!!!) for 1,720 meters, as per my Garmin 310 XT...just one mistake, during the start our team, we were talkng and from nowhere suddenly they wistle the start...we started last and then needed to recover to get some free space to swim at my own pace! Mike, did 27', Julian 29'...and I still don't have team results. I will update on another post.
2. Splash'n' Dash Serie-1 Repulse Bay....this time I tried to start with top racers to start cleaner my swim but,BIG MISTAKE...we were more than 110 competitors to start running, then, swimming...and you can imagine what happened to me...yes, I made a new "swimmer friend" who took my shoulder and sunk me...removing my new "Dragon" goggles and affecting my start and motivation for the full race...I could not believe that could happen to me. Anyway, very windy day and I could run 5 Kms with my ITBS, feeling good...but, my achiles tendon were affected from the swim race the day before but I finalize in my AG 10th.
Not too happy about my "new swimmer friend"...
who sunk me and remove my goggles during swimming start!
I flew this morning from Hong Kong to Tokyo, as my route, was not affected by the volcano...and this late afternoon, I did a very nice run in Tokyo downtown, around Imperial Palace Park. Guys, I also have made this route discovery, using the website... http://www.run.com/ and I suggest to all of you whenever you are travelling and looking for a place to run to access that website! is just great!
Finally, I wante dto share and ask about what do you think about video attached below...I have my own opinion and will shae with you after reading yours in your comments...
I hope you have enjoy this post...talk to all of you very soon in my next one!
P.D: Yes, I know...I did not talk too much about my ITBS...but looks much better! Thanks for all your support!
Let me explain my experience visiting 4 Indian cities: Mumbai, New Delhi, Jaipur and Agra,during one week, before Esatern vacation. I will really try to be brief...as I don't like to read looooooooooooooong posts...at least over 3 or 4 screens.
Let me just start asking a question (also one of my first questions in India): What are doing the (Holy) cows in the middle of the road? Why aren't they on farms where they belon? (of course, they are not suffering from the Mad Cow Disease. Check the answer and the bottom of this post...
Cow bike session...
1. Mumbai, largest Indian city...chaotic city to drive with and claxoning everywhere, anytime, for any instance...business, industrial and economical power of India. Mumbai is a city that never sleeps! Fifteen million people live in Mumbai - industrialists, film-stars, artists, workers, teachers and clerks - all living cheek-by-jowl in soaring skyscrapers and sprawling slums. They come from diverse ethnic backgrounds and speak over a dozen tongues, adding colour, flavour and texture to the Great Mumbai Melting Pot.
Taj Mahal Palace Hotel Mumbai...attacked November 26th, 2008
Leopold Cafe, also attacked...
...one of the terrorist's bullet
Indian 3 wheels Vespa taxis...125.000 just...
Dinner Afghan restaurant...
Yeap...they also have one....
2. New Delhi...more organized and easier to drive than Mumbai, the capital and the third largest city of India (second one is Kolkata) is a fusion of the ancient and the modern and with much more infrastructures, just to have an idea, over 250 shopping malls in this city, longest one 1 km long...nice monuments, temples and palaces in that city, of course, local and Estate government buildings quite impressive. Standing along the West End of Gangetic Plain, the capital city, Delhi, unwinds a picture rich with culture, architecture and human diversity, deep in history, monuments, museums, galleries, gardens and exotic shows. Comprising of two contrasting yet harmonious parts, the Old Delhi and New Delhi, the city is a travel hub of Northern India. Narrating the city's Mughal past, Old Delhi, takes you through the labyrinthine streets passing through formidable mosques, monuments and forts. You will also discover lively and colorful bazaars that boast to cater all sorts of good and items at mind-blowing prices amidst a barely controlled chaotic ambience. The imperial city of New Delhi displays the finely curved architecture of British Raj. It generates a mesmerizing charm reflecting well-composed and spacious streets under the shade of beautifully lined avenues of trees and tall and imposing government buildings.
Nw Delhi government building...
...very poor people...
...and his message...
Palace at night!
Delicious Indian food...becareful with too much curry...
and more palaces.
3. Jaipur..."Pink city", as they dressed itself pink to welcome Prince Albert and Queen Elizabeth II, and thus the name “Pink City” stuck to it. Now the capital of the desert state of Rajasthan, it has the rightful blend of rich heritage monuments, palaces and lakes and gardens with the modern buildings and shopping arcades. Jaipur falls in a rich mineral belt of marble, precious and semi precious stones, which makes it a unique marketplace for both raw and finished products. Jewellery of precious and semi-precious stones is a strong attraction for tourists. Jaipur is also home to gold and silver jewellery made in the “Kundan” and “Meenakari” traditions, which are now world famous.
Typical indian menu...delicious!
...nice picture in the mirror...
4. Agra...sorry, we just spent few hours, 12, to see one of the world wonders...and I believe the most amazing one...no words to describe it...if you have the opportunity to visit India, you can not miss it and then may be you will be able to explain what you have felt during that visit...for me was vextremely beautiful and also the love story behind it...Taj Mahal of India - "the epitome of love", "a monument of immeasurable beauty". The beauty of this magnificent monument is such that it is beyond the scope of words. The thoughts that come into the mind while watching the Taj Mahal of Agra is not just its phenomenal beauty, but the immense love which was the reason behind its construction. Mughal Emperor Shah Jahan got this monument constructed in the memory of his beloved wife Mumtaz Mahal, with whom he fell in love at the first sight. The very first sight of the Taj Mahal, the epitome of love and romance leaves one mesmerized. Standing majestically on the banks of River Yamuna, the Taj Mahal is synonymous with love and romance. It is believed that the name "Taj Mahal" was derived from the name of Shah Jahan wife Mumtaz Mahal and means "Crown Palace". The purity of the white marble, the exquisite ornamentation, precious gemstones used and its picturesque location, all make Taj Mahal travel gain a place amongst the most popular ones. However, unless and until, one knows the love story behind the Tajmahal of India, it will come up as just a beautiful building. But, the love behind this outstanding monument is what has given a life to this monument.
...no worries..I will not release it...lol
"Love is in the air"
...and a little bit more!!
Uff!! I arrived JIT (Just In Time)
...white marble...temple air conditioner...
...Indian girl I met overthere... ;-)
Hindu...in private transport...
...yeap, more Indian logistics!
About the cow answer...is mainly since Indian's are by-and-large vegetarian , the cow, given its holier-than-thou status, has rarely been exploited for its meat, but, the flip side of the cow's ritualistic position means that no sooner than it stops producing milk, its owner finds politically correct to abandon the unfortunate creature on the streets, rather than pack it off to the slaughterhouse. Hindus also believe that should a cow tethered in their home die, its owner has to perforce undertake a piligrimage to all the holy cities of Indiato atonefor the sin and upon his return he has to feed the Brahmins in his village. Last but not least reason, why cows go to the middle of the busy roads and traffic is because the exhaust fumes from the smoke belching buses seem to discourage flies, while the toxic fumes get them high. Now, that is a typical Indian solution to a vexed problem.
India..."you love it or you hate it", I think is a correct assumption...but in my opinion is IMPACTING and VERY DIFFERENT in all senses from any other place in the World!