Desc:
My first Ironman 703.
That was Fucking Awesome!!!
I finished first Ironman 703.
I only had one month notice and pulled the trigger!!! Focus on the Swim and wing the Bike and Run.
But I did it!!!
Thanks for the positive peer pressure Pheng Lauj well worth it. Maybe a full Ironman 140 next? 😋
Thanks to Ruth Shelton and Chip Slack and Paul Wisecaver for helping me with the swim in a months time.
Also my Dad Conrad Salinas Sr. because being back home in SD with family made all the difference!!
That was nuts!!!
So worth it!!!
Positive-Peer Pressure, Help and Homework:
I was pushed a little more to do it! There is not perfect time to start. Just do it and roll the dice.
Need some help from the Pros at TCSD. Chip is the man!
Need to do some homework on course! Especially the swim! The margin is so close to time cut.
Focus on the Swim:
I need to focus on the swim! Luckily I had some great people from TCSD namely Chip and Ruth help me out. Chip advised me along the way and Ruth taught me open ocean swim training at La Jolla Shores.
I met Chris and the rest of the TCSD team at the La Jolla High School pool to practice technique via Masters Swim.
I met OWO to practice Oceanside swim. A big help building confidence past the surf and chop.
Also my swim buddy Paul was there for me too. I think swimming at SIO was pretty gutsy! That was before I asked Chip and Ruth for help.
Pre-Race Day:
Almost race day 🤤 🤢🤮
Will be my first Ironman 😎
It was not a matter if but a matter of when…
Long time to get to this point…
10 years… But it’s going to happen…
The data does not lie…
That’s a lot of data…
Reunited once again with buddy Pheng Lauj!
Just like old times!
This time Ironman 703 and possibly more…
Final Test on Bike…
Everything checks out…
Equipment check.
Race Day:
Official Ironman 703 Race in Oceanside.
Swim 1.2miles Open Ocean and Harbor.
2+ foot surf and some chop else fair swim…
Everything went according to plan in one month expedited training: some technique, breathing, duck diving, open ocean exposure and reduce pace.
HR ❤️ good!!!
Type: Med Open Swim Race
Target: Zone 2 Moderate
Output: Zone 2 Moderate
Form: Freestyle
Pace: 2:44/ 100 yds
Stroke Avg: 36
Aerobic: 3.3
Anaerobic: 0.1
Swolf: 72
Weather: Air 66F, Water 65F, 3mph Wind
Zone Distribution:
Heart Zone:
Z1 – Endurance: 0:00:35, 1%
Z2 – Moderate: 0:42:24, 75%
Z3 – Tempo: 0:13:14, 23.2%
Z4 – Threshold: 0:00:26, 0.8%
Z5 – Anaerobic: 0:00:00, 0%
Official Ironman 703 Race in Oceanside.
Bike 56 miles with 3 big hills.
I hit my target of ~3.5 Hours!!!
HR ❤️ good!!!
Norm 150, Max 900
Type: Mid Distance Race
Target: Zone 2 Endurance
Output: Zone 2 Endurance
TSS: 225.1
Intensity Factor: 0.797
Cycle FTP: 3.50 Watt/Kg
VO2Max: 59 ml/kg/min
VAM: 1358 ft/hr
Zone Distribution:
Power Zone:
Z1 – Active Recovery: 01:23:44, 39.3%
Z2 – Endurance: 0:53:53, 25.3%
Z3 – Tempo: 0:33:31, 15.7%
Z4 – Threshold: 0:23:26, 11%
Z5 – VO2Max: 0:10:10, 4.8%
Z6 – Anaerobic: 0:06:06, 2.9%
Z7 – Neuromuscular: 0:02:27, 1.1%
Heart Zone:
Z1 – Endurance: 0:00:25, 0.2%
Z2 – Moderate: 01:15:48, 35.5%
Z3 – Tempo: 02:03:57, 58.2%
Z4 – Threshold: 0:13:07, 6.2%
Z5 – Redline: 0:0:0, 0%
Official Ironman 703 Race in Oceanside.
Run 13.1 miles with rollers.
Utterly destroyed @ mile 6. Legs gave in. Had to pull back and double take several times to prevent injury… WTF happened to tail end of data?
HR ❤️ good!!!
Norm 160, Max 280
Type: Long Run
Target: Zone 3 Tempo
Output: Zone 2 Endurance
RSS: 118
VO2Max: 56 ml/kg/min
Run FTP: 4.26 Watt/Kg
Calories: 1496
Weather: 66F, 4mph Wind
Zone Distribution:
Power Zone:
Z1 – Active Recovery: 0:20:37, 14%
Z2 – Endurance: 01:32:45, 64%
Z3 – Tempo: 00:30:35, 21%
Z4 – Threshold: 0:00:00, 0%
Z5 – VO2Max: 0:00:00, 0%
Z6 – Anaerobic: 0:0:0, 0%
Z7 – Neuromuscular: 0:0:0, 0%
Heart Zone:
Z1 – Endurance: 0:00:33, 0.4%
Z2 – Moderate: 01:28:07, 68.1%
Z3 – Tempo: 00:42:58, 29.6%
Z4 – Threshold: 00:00:35, 0.4%
Z5 – Redline: 0:02:12, 1.5%
More pictures…
Results:
https://www.endurance-data.com/en/result/611/906-conrad-salinas/
Post-Race:
Me:
The most important part of this event was not the bike or run. I’ve done several double centuries for cycling and a couple marathons for running, but the swim is my weakest link. Which is why hesitated triathlons for sometime… In another post I will describe what I had todo for the swim and it was pretty amazing pulling it off. I surprised many and even myself!!!
But my ultimate goal is the Full Ironman 140.6. This is just a steeping stone. I was pretty fortunate with my current fitness level, endurance, experience and location to train. Everything came together in the end for what is a 10 year adventure to get to this point. More so… This was not supposed to happen until 2022 but my buddy Pheng Lauj gave me the healthy push. That’s all I needed. Also people like Ruth Shelton, Chip Slack, Paul Wisecaver and my parents who believed in me to finish it off…
I’ll be honest… This event was very technical test before the Full Ironman which is something else. I didn’t feel as bad for a 6-7 hour race, it hurt but not as bad. But 15-17 hours for the Full is exponentially harder. You can’t cheat or wing it. It’s pretty much torture. I have some homework todo for the Full like reevaluating myself and reanalyzing all my fitness data for 10 years. It will be interesting… Then I’ll pull the trigger when I have enough info to make the decision …🤔
Ruth (mentor and friend):
About a month ago a young man showed up at my newly formed turtle pod. He’d signed up for a 70.3 triathlon a little sooner than he’d expected to be doing that distance, and couldn’t really swim, let alone in the ocean. He was a great cyclist and a good runner, but swimming was the weak link. I had the privilege of helping him learn to really swim, instead of just moving through the water frantically. Most importantly, he listened and acted on the advice given (practice, show up at other types of workouts to improve skills, etc). I got to watch as he worked his ass off to get ready for a race with a challenging ocean swim. It took some serious chutzpah to attempt this, and he poured his heart and soul into doing what was necessary to succeed.
I had so much fun over the last month. I’m not a real coach. I’m an experienced, confident swimmer. I can provide companionship and give information on resources for real coaches. I can help build up confidence. Like I’ve said many times. He did the work. I (and many others) helped lead the way.
I can’t race myself, so I volunteered. I wound up at the swim exit. I stayed very busy helping athletes out of the water, and walking with them until they found their land legs. I wasn’t really looking at faces. Help one athlete out, maybe help unzip their wetsuit, and turn around for the next one soon as the last was stable. I had absolutely no clue who I was helping so I was thrilled when Conrad posted these pictures. I cannot describe the joy I feel watching him succeed. And to have this photo is just, I can’t describe it. Leading the way indeed.
If you can’t race. You can help others race. And there is no better feeling than watching them smash their goals.
Pheng (Friend):
Oceanside Ironman 70.3. I signed up to do this Ironman last than a month to support my buddy Conrad Salinas on his very first Ironman. He did a very good job, made the time cut on the swim, killed the bike and crossing the finish line on the run feeling strong! Congrats on completing your first Ironman 70.3!
Future:
The Triathlon started in SD and by association Ironman!!!
“Swim 2.4 miles, bike 112 miles, run 26.2 miles- BRAG FOR THE REST OF YOUR LIFE. ” — John Collins, IRONMAN Founder
Sounds pretty Awesome right?
And maybe a tattoo after finishing an IM140?
Makes u wanna doh it right?
😳🤤😋😎
I will be training for the Full Ironman 140.6 soon…
Stickers are cool too!
