How I Crammed for the Cobra Ironman 70.3, 2013

The Cobra Ironman 70.3 is undoubtedly the country's most popular triathlon event. Now on its 5th year, no other race is able to motivate local triathletes to carve out large swaths of their time each week to do long rides, long runs and those mind-numbing countless laps in the pool to do long swim sessions.

It's the challenge of the distance that makes it attractive. Roughly double the standard Olympic distance triathlon that many in the local community have already graduated from. Pinoy triAthletes, mostly overachievers in anything we do, get bored and look for a bigger challenge. The 1.8km swim, 90km bike and 21k run of a 70.3 miler offers an extra serving of difficulties and uncertainties to test our abilities and speed. We get to battle a longer swim, cramps in the bike and run leg, blisters and the occasional heat stroke given that it takes 5 to 7 hours average to finish this distance. The cut off, in fact is 8:30 hours.

A strong bike ride often spells triathlon success.

As such, training is usually two to three times more intense than preparing for a standard distance tri less you stand the risk of "bonking" during the race or coming in with a slow performance.

My dilemma was time. Though I've done six 70.3's in the past and I am used to the training load, my work load this year for some reason is exponentially higher than what it used to be. As such, I could only focus on the 5i50 (standard distance) triathlon slated for May (SUBIT)  and June (Century Tuna 5i50). Not much long rides nor work on the hills and long runs. As to the swim? Forget about it. I am probably the only veteran who till now hates the water. To make matters worse, I had to fly out for 10 days on a business trip 5 weeks before the 70.3 in Cebu. That left me 3.5 weeks to prepare for the country's premier triathlon event. A half Ironman distance at that.

To cushion the impact of the extended absence from training here in Manila, I was determined to train in the USA during the business trip. Though I was able to run, a few times ranging from 16k to shorter distances, my work schedule and situational circumstances prevented me from logging in mileage in the pool and on stationary bikes.

Travel includes working even up to late at night...and going for some R&R.

My 3.5 weeks crash program for the Cobra Ironman 70.3:

I know my limitations and priorities. I am not a Podium contender for this distance (and of late, any distance for that matter). Moreover, I knew I had to temper my ambitions on race time. Lastly, my swim is hopeless. So, after giving it some thought, I decided to focus on the bike and run for this challenge. I figured, I am a good runner. But this won't do much if I leave my legs in the bike course.

This is where I would focus. I had three weekends leading to the big day. I committed to do back to back long rides for three Saturdays and Sundays consecutively. At least 100k on a Saturday and 90k to 100k on a Sunday plus a long run (8k to 15k). I also found time to run daily, even short distances as well as to do a 15k to 20k run once a week during the weekday as well. Finally, I also did at least two rides during the week. A short one (30k to 40k - which is what my work schedule could fit in) and a 50k to 60k ride. I was only able to swim a total or three to four times because of my choice to focus on bike and run. The longest I swam was 2k. A mortal sin when preparing for the 70.3.

Race Day - The Result:

I knew I had no swim endurance or speed or power. So at the swim start, I made the wise decision to really just take it easy. I still had my share of being kicked, pulled at, elbowed, scratched during most of the race as I think I was swimming mostly among the newbies. But, I just kept on executing a relaxed swim no matter what. The swells were also big that day. Extra challenge but this is where experience helps. I felt the tension and near panic of the other swimmers through the swim course. I even saw athletes clinging to the lines and throwing up because of motion sickness. A first in my over 8 years of doing triathlon. But I just kept calm and swam effortlessly. BUT SUPER SLOW. I finished the swim in 0:51 minutes.

When I got to the bike, I felt really fresh. But again - realizing I just crammed for this race, and learning from the painful experience of pushing too hard through the strong winds last year and ending up bonking - I kept a steady, slightly labored pace but still very relaxed. I was conserving for the run and all I had planned to do was finish the 90k ride in 3 hours. I would stop at the aid stations (something I never used to do) and even took a pee break when I saw a porta-let. I would have short chats with the other bikers and they would be surprised to see me not pushing. I finished the bike leg in 3:07 or so. My slowest 70.3 distance ride and a far cry from the 2:40 or so I would usually put in for Camsur.

The Intensity is Missing :)

I knew I had to put in a strong run to compensate for all this leisurely strolling I was doing in Cebu. I jogged for a kilometer to shake off the lactic acid build up in my leg muscles. During this portion, I was jogging with a swim coach who was doing the swim and run legs as part of a relay team. We were exchanging notes on what pace to take for the run. He said he felt good and so opted to push the pace. I made him go ahead for awhile before deciding I needed to go sub-2 hours for the run to still try to salvage a sub 6 hour performance.

Power Run - Sub 2 hour for the 21k.

Then ----- BOOM. I hit my groove and chase after whoever I could find in the run course. The crash program worked. My legs were not cramping. It helped that I doused myself with water in the legs, glutes, heart and head at each water station. This gave me more energy to sustain the pace despite only having taken two bars or Choco Mucho bars (P12 local choco bars I bought from the gas station before heading off to Cebu) for the entire race. Oh, did I tell you I also have poor race nutrition discipline. I can't eat to save my life.

I didn't make the sub 6 but I did run in 2:00 hours exactly for the 21k. My total time was 6:08. A decent finish for an old guy like me considering the lack of training.

In the end, I was quite happy with the results of my crash training program.

Training while Travelling - NO CHOICE!

Exactly a year ago this week, scientist announced that they had been able to breakdown matter into a subatomic particle now boringly called the Higgs boson (compared to its more exciting previous name, "the God particle"). The particle is  named after the British physicist, Peter Higgs who led the breakthrough discovery along with an army of the best minds in the field of science.  Apart from having brilliant and inquisitive minds, the primary driver of discovery for these distinguished men and women of science was strong MOTIVATION. The motivation for wealth, fame and fortune.

MOTIVATION indeed is a powerful engine for performance. It stretches the mind, body and spirit to achieve even what was once thought to be on a heavenly realm.

Higgs boson particle - photo by freeonline.

Unfortunately (or Fortunately?) for most of us mere mortals living mundane lives, our biggest mental challenge is to figure out life puzzles such as how Donald Trump combs his hair and how it hangs on to his head without seemingly anything to hold on to.

But when it comes to applying some grey matter into our sport - we ascend to Peter Higgs levels of genius in the way we analyze race courses, research on bike and run gear, study the science of the perfect swim stroke or update ourselves on the metabolic impact of nutrition to our performance as triathletes.

However, where we really pour on the thinking juices is in the training program. We have elaborate 16 week plans that bring us through base, build, peak and race-ready form down to Higgs boson particle detail.

The Triathlete's attention to detail. Photo by the funtimesguide.

Alas, we are not wealthy or talented enough to be full time triathletes  and do it as a profession. As they say, life gets in the way. Especially for those of us who are corporate men who abdicate freedom over our time in exchange for amassing great wealth dispensed in bi-monthly installments across 30 or so years.

A natural consequence of life in corporate is travel. And this is a surefire guarantee of derailing your journey to the podium (or even just a personal best) when travel happens right smack in the middle of the race season.

My Travel Companions.

4 weeks prior to the upcoming Cobra Ironman 70.3 Cebu race, I had to take 9 days off from my training program to travel to the USA for business. What made it more difficult was that I had to go to LA, New York, Chicago and back to LA across those 9 action-packed, crazy hectic days. Before my body would adjust to the time zone, I'd be flying off to another time zone. Not to count the dinners, lunches and drinking sessions that usually come along these trips. All either limiting or taking away time for putting in quality mileage.

Not one known to give up easily, I drew on as much MOTIVATION as I could to commit to train on the road. And not just train - but to be race ready for the Ironman 70.3 (1.9km swim, 90k bike and 21k run).

Despite only knowing I was going on the trip less than a week before flying, I carefully booked all the hotels to make sure they had 1) a 24 hour gym; 2) a heated pool; 3) space to run. Next, I leveled with my business associates, suppliers and customers in the USA that I would only have time for early dinners and would have to head back to the room or hotel at a decent hour. I told them that though I am an active triathlete, the half Ironman distance is always a challenge for me (anything longer than an Olympic distance is, in fact too long for me - I am what you would call, a sprinter). Thus, I needed to put in mileage even during the trip.

24 Hour Gym at Sheraton Gateway Hotel LAX

My program consisted of focusing on running and some strengthening during the 9 days on the road and efforts to squeeze in some swims and rides on stationary bikes in the gyms.

Training Summary:

It takes around 12 hours++ direct or 18 hours via Tokyo to get to Los Angeles from Manila. You get hit by jet lag usually on Day 2 after arriving in the USA from Asia. Day 1 had me adjusting and not being sleepy. So, I used the extra energy to do a short 5km run to ease me into the new continent.

Here is a rough summary of the actual training I did on the road:

Day 1:     Arrive in LA. 5k very easy run at night to get sleepy, adjust.
Day 2:     Maximized sleep to adjust to jetlag. Then ran 16k (10 miles) at night.
                Did weight training after the run.
Day 3:     Travel to New York. Hit the gym at night for a 30 min session on the statiobike.
Day 4:     Run to Central Park. Did 10 x 1k intervals with 1 min rest in between and 4k easy.
                Weight training at night.
Day 5:     Rest
Day 6:     10k easy run
Day 7:     Travel to Chicago. Did 40 minutes on statiobike and 40 mins easy run on treadmill.
Day 8:     15k long run in the City
Day 9:      Head back to Los Angeles. Ran a 12k tempo.

Unfortunately, I didn't get to swim. Too many hotel guest partying in and along the poolside. I would have been the only one in spandex while everyone else was in two piece bikinis and board shorts. Better nalang to sit by the pool and enjoy the view...I mean the summer breeze.

In the end, it all kinda worked out for me. I did a catch up 90k ride a day after arriving in Manila and then did the Adidas King of the Road 16.8k (10 miler) race the following day.

One of the bonuses of running in New York is the breathtaking scenes in Central Park.

The Fountain at Central Park. My kids used to run around this endlessly.

Along the West Entrance (I think)



 

All told, I think I was able to pull it off. It's not competitive level training but enough to still manage a decent finish.

Moreover, I was able to balance work-travel-tri training with some precision.

Promise, there's a tri suit underneath the Armani Suit.

Business Travel to The Summer Fancy Food Show in New York

I've been so busy in a blessed kind of way. I just flew back in from the USA to continue working on growing our business there. Specifically to launch 555 Tuna as a second brand to our flagship, Century Tuna and capitalize on the growing demand for variety and stronger flavored dishes in that market.

What better platform to launch a specialty food than the annual Summer Fancy Food Show in New York City. The Fancy Food Show has been staged annually since 1955 and attracts over 40,000 visitors consisting of retailers, distributors, restaurateurs, media, food and ingredients suppliers and related businesses. Companies from over 80 countries exhibit their latest creations, innovations and new food and beverage ideas to generate sales globally under one roof. There are two shows a year - the Winter Fancy Food Show in San Francisco and the Summer version in New York City.

Exhibitor at the Summer Fancy Food Show

The Show is usually held at the Javits Convention Center in Manhattan along 11th Avenue. This is a appropriate venue given the large number of exhibitors the event attracts each year. A total of three major sized halls were occupied by this year's show. And it takes as much as 3 days to complete a walk through of all the booths.

Believers in the saying "there is strength in numbers", major foodie countries like Italy, Germany, France, Spain, etc grouped their exhibitors together and formed a block of booths to make it easier for the visitors to appreciate the specialties showcased by each of the nations.

Italian Section

Ola Argentina!

Entrance at the Javits Convention Center - NYC

Booth Numbers reached 5600 - a huge Show indeed.

I was like a kid set loose in a candy store seeing all the great food and beverage products showcased in the Show. Sampling and food tasting were free flowing for the 10am to 5pm daily for the duration of the show. Here are some of my favorite food products that I saw (and tasted) on display.

The finest cheeses in the world.

Award winning specialty baked goods.

World's Best Olives!

Deli Items



Frozen Seafood.

Bakery Goods that allow maximum creativity.

Olive Oil marketed almost like wine.

Exotic Teas!

CHEESE!

Though dramatically outnumbered and with a so much lesser budget, two bold Philippine companies were front and center in showcasing our brands and products. I am happy to report that we stood proudly and generated a lot of interest as well for our products.

USA version of 555 Tuna catering to Asian+Hispanic Market.
More flavorful tuna.

Standing at the Mama Sita's Booth.

Aside from the lectures and demos, one of the biggest highlights of the Show is the annual SOFI (specialty foods industry) awards which recognizes excellence in overall quality, taste, presentation and uniqueness of the brands and products showcased. The awards night is equivalent to the Oscars of the food industry. We'll win one of these one day, promise.

Here are some of the pictures of the red carpet feel leading to the awards event:

The SOFI Awards

Red Carpet leading to the SOFI Awards Hall.

I consider myself so fortunate to have been able to join both the Winter and Summer Fancy Food Shows and be a key driver of the push for growing sales of Philippine products and brands globally.  It was also a great learning experience and an excellent means of seeing best practices from all over the world. The Food Show was very well organized and the venue well laid out.

Registration Area

Ample Booth Areas.

Spacious Aisles.

 I'm looking forward to seeing a very strong presence of our brands in the USA because of our active presence in these types of trade activities.

SM Aura Opening

Whenever big malls and supermarkets open, I have the honor of being invited to the blessing to share the "auspicious event" with the owners or management of the new establishment. I am always grateful for being remembered and included in the guest list.

Welcome to premier shopping and lifestyle!

The most recent and undoubtedly, one of the grandest openings I've attended in the more than 20 years in the industry is that of the new premier mall of the SM Group, the SM Aura! This truly is making a statement in the retailing industry, not only in the Philippines, but across the Region. The quality, scale and approachable elegance of the SM Aura Mall is proud evidence that our malls can rival the best in the world. In a sense, the event was not only the opening of the SM Aura Mall. But, rather because of the impact this grand mall will make, it can be seen as the "Grand Opening of the Philippines" as a shopping Mecca in Asia, as well.

All roads lead to SM Aura.

A ton of local celebrities and personalities from the business community, fashion world and a sprinkling of politicians showed up for the event. But, the SM Group had a bigger treat for those in attendance. The SM Aura, being a prestige and lifestyle mall, SM management brought in no less than the global icon for style and fashion, Sarah Jessica Parker to cut the ceremonial ribbon. It was a casting coup that no other mall has been able to match. Again, it was a statement that Aura is indeed, world class.

Global Fashion and Lifestyle Icon - SJP! (photo by elysplanet)

As SJ Parker walked by, I found myself being as star struck as all the other people in the event. It didn't matter that some of those I was standing alongside with to get a glimpse of the celebrity were CEO's or top showbiz personalities. When she descended upon SM Aura and walked among us mere mortals, we were all smitten by her simple elegance and the warm personality that seemed to radiate from her.

Sarah Jessica Parker and SM Prime Head, Mr. Hans Sy

Given the prestige of the event and always, as a sign of respect to the owners, I thought it best to put on a suit for the occasion. There was a lot of buzz about Sarah Jessica Parker's presence, so I whip out the old reliable dark Armani suit to look as pogi as I could. It didn't help much, though. And though I didn't get to have a picture taken with SJ Parker, I did bump into a few VIPs of this world.

SM Supermarket AVP, Ms Anette Ong. Who needs Sarah Jessica Parker?

With "Eventologist", multi talented, Tim Yap and Mrs Karen Parungo of SM Malls.

The Tessa Prieto-Valdez - triathlete, columnist, showbiz personality, host.

My college track team buddy is now a Rice Trading Magnate.
Benson Tan, in the house.

Belo Essentials Marketing Manager, Lerma Mendoza (left) and
National Sales Manager, Erwin Reodica (Right).

The SM Supermarket on the ground floor is a mix of the best local brands and a good dose of imported products. The ambiance, product assortment, courteous and capable store staff and great merchandising makes the shopping experience here a family treat.

Century Canning Corporation + a few competitors..on the shelf :)

Here, Herbert Sy was holding court and warmly welcomed the "who's who" in the FMCG (fast moving consumer goods) industry. Even the "biggest of the big, the mightiest of the mighty" among CEO's from the industry make it a point to attend events such as this to get to spend even a fraction of a minute with the King of Philippine Supermarket Retail.

There is a good mix of middle to high end food shops and retail shops in the 5 floors that I got to see at SM Aura. The regular traffic builders are well represented. But there are several new ones that do catch attention. There is also an SM Convention Center which now adds to the much needed venues for events at the Bonifacio Global City.

The personal care aisle. Very impressive. It induces you to shop.

The ground floor...the opening draws a huge crowd despite
being a "by invitation only" event.

Indeed the retail landscape has changed with the opening of SM Aura. Filipinos need not travel to experience world class retailing. Now, it is just a short drive to the BGC to visit and experience, breathtaking, SM Aura.

The K-Swiss Asian Triathlon Championship + SUBIT 20 Na, Hihirit Pa!

Many years ago, there was a movie entitled, the Highlander which revolved around a select group of IMMORTALS who roamed all over the world but would convene every few decades for what was known as the GATHERING. Driven by an unknown force, the IMMORTALS would have to battle to the death until there was only ONE. When one IMMORTAL would kill another, he would gain the loser's powers and then he would utter the phrase "there can be only ONE".

This weekend is going to be a HUGE two days for Philippine Triathlon.

We are the host to the Asian Triathlon Championships and this coincides with the 20th Staging of the  Subic International Triathlon (or SUBIT for short)!

I have always likened SUBIT as the GATHERING! Where for one weekend, almost everyone of note in the Philippine Triathlon community will gather after weeks, or even months of hardcore, unforgiving training. To battle it out and leave everything on the hot, tough race course that SUBIT has become famous for. To know who is the ONE.



The start of the Men's Elite during last year's SUBIT.

And given that this is the ITU official Asian Triathlon Championships, the tri gods - Asia's best and finest triathletes will be decending on Subic to showcase competition on an Olympic level. Several Olympians and Olympic hopefuls are registered to compete.

Some of the World Class Athletes from last year.

Delegate from Russia last year.

Asia's top athletes are coming. Olympians!

The Philippines is pinning our hopes on two triathletes for this important Asian Championships. Philippine Record Holder, Nikko Huelgas (also a member of the Century Tuna Tri Hard Team) and Jonard Saim who is in perfect shape for this weekend. National Team Coach, George Vilog is predicting that Jonard will break 2 hours in the Olympic Distance.


Philippine Hopeful and SUBIT Poster Boy.

Philippine Record Holder and Future Olympian, Nikko

Triathlon has gone a long way here in the Philippines. Registration in races get closed out and staging has become quite sophisticated and even boardering on extravagant, SUBIT remains to be prestigeous despite the very modest manner by which it is staged. It is the race where the country's top team is determined via the annual Team Competition which has been a tug of war battle between Team Fitness First and Polo Tri. Age Group Winners are more proud when they take Podium in SUBIT more than any other race. All the new tri kits of the big teams tend to debut in SUBIT. And this is the race that fueled the growth of the sport that we love.

This is the 7th year I am joining SUBIT. And through the years, I have seen the event grow not only in terms of partipation, but more importantly, in INTENSITY. The level of performance of individuals and teams are taken to a higher level each year. What's more evident is the wild fluctuation of my body weight and mass when I look back to pictures from the different years.




Our first Sponsored Team Uniform - we were Sunkist Tri Hard then.

Our LG Tri Suit - it was so "see through".
 

 We then started becoming more hard core. The level of competition just kept getting harder and harder.

Still heavy but slimmer.



Bromance? Nah, that's just my good buddy, Ironman Ivan at the finish in 2011.

The best part in all these races is the anxiety and excitement at the starting line and the camaraderie and festive mood at the finish.

I wonder who among the age groupers will emerge at the ONE? Is it going to be Don Velasco? Ia Isip? Ferdie Catabian? SEA Games Veteran, George Vilog?

Kay Don ako pupusta!

Whoever it will be, it's going to be a great weekend for Philippine Triathlon.

On the 20th staging of SUBIT, let us all honor the event with our very best performance ever.

I will personally push hard this weekend. I have put in the mileage, I have done the speed work...I've even prepared for the swim (hahahahahah...but I'm still so slow).

And everytime I need to psyche up for the race, I listen to the song, "You Get What You Give" from the New Radicals. It's what they play in all Ironman races prior to gun start. This is what will keep my heart pounding and revved up to achieve my target time.

"First we run and then we laugh till we cry
 But when the night is falling
 And you cannot find the light
 If you feel your dream is dying
 Hold tight
 You've got the music in you
 Don't let go
 You've got the music in you
 One dance left
 This world is gonna pull through
 Don't give up
 You've got a reason to live
 Can't forget you only get what you give"

Congratulations to Tom Carrasco and the rest of TRAP for the 20th staging of SUBIT and for hosting the Asian Triathlon Championship.

See you all in Subic.