Race Report: Ironman Cozumel 2010

By Mauricio Segura

December 2010

Where do I even start?

November 28

I woke up, took a shower, and went for hotel early breakfast at the Park Royal Cozumel where we stayed. Then I started walking out to Chankanaab Reef with my best friend Ricardo (also partaking in the Ironman) where the swim start was to take place.

At the front of the hotel, we wondered if we could get a cab at 5:30am but Jesus was there (Jesus is the actual name of the cab driver) and off to Chankanaab Park he drove us, some five kilometers away.

At Chankanaab Park, my bike was right where I’d left it, in space 187. I walked past all the elite racer bikes – mmm… more like spaceship-like bikes (they all had their own individual racks!).

The Swim (4 Kilometers) – My Time: 01:26:10

The elite athletes went off at 6:40am, and as soon as they did, dolphins started flying above our heads.

The park where the race starts is actually a nature preserve, so they have dolphins and they do shows. So sure enough, as we made our way into the water, there were the flying dolphins.

As we make it into the water, we swam out towards the start, each of us all trying to find our individual sweet spot. Then they started to play Start Wars theme on the loudspeakers just a few minutes before the starting horn.

Then the horn and 2,100 pairs of legs and arms started madly turning this beautiful calm nature preserve into the world’s largest washing machine.

It was real!

The water was truly beautiful – You could see clear to the bottom the entire time. Even small schools of fish and man-made submerged statues; there were even scuba divers below us, looking up and watching the swimmers. So cool!

I swam the whole leg with Ricardo; we exited the swim together – as we run to the first transition we saw our support team for the first time, and it totally made me smile. I don’t think I realized how much having them there would help until the actual day of the race. I saw them a total of ten times all over the course of almost 14 hours, and each time, they gave me strength to continue. Plus, they acted as photographers, and cheerleaders.

The Bike (180 Kilometers) – My Time: 06:49:25

Ricardo then readied himself for the bike in the wink of an eye, and left.

The bike course is totally beautiful. It runs through 2/3rds of the outside of the island of Cozumel. The entire back-side of the island is open ocean. This means you’re riding into a headwind almost the entire time. And yes, that is beyond brutal.

The Run (42 Kilometers) – My Time: 05:29:43

Making my way out of the transition tent, I started the run, where people of all walks of life lined the streets. There was such a festive air, people singing, dancing, high-fiving and what have you.

The run was smooth,(3 loops, 8.4 miles a piece) and I felt really good.

Before I knew it, I was approaching the bright lights of the city for the last time.

And then, fourteen hours, one minute, and forty seven seconds after my first stroke in the water, one year after starting my training, I was about to hear those words I wanted to hear for years.

“Mauricio Segura: YOU! ARE! AN! IRONMAN!!”

And it happened, just like I thought it would, and hey I never, thought I could be as happy as I was when I crossed that finish line.

A few final thoughts

The people of Cozumel cheered for me like I was Michael Phelps in the water, Lance Armstrong on the bike, and Paula Radcliffe on the run. No matter how far behind I was, it was like I was the leader and the first person they saw. Thank you to every single resident of Cozumel who came out and cheered me on.

Support teams are so important, both in racing and in life. Thank you, Carlos, for being there for me, both on race day, and every day of my life. DDC family, thanks for being here, for Facebook-posting, for the encouraging words and the wonderful comments. Thanks for caring.

I hope I can continue to do the same for many, many years to come.

What’s up next for me?

My plans for future include IRONMAN BRASIL, in May 2012 and other local half-ironman distance TRI’s during 2011, as well as a couple of marathons.

mmmm Yes - Brasil!!! You heard it right, wanna come? Let’s keep in touch and go together! Whether as a fellow participant or as a spectator, Ironman Florianopolis will be awesome!!

Ironman Cozumel, Mexico 2010

I will start preparing for IM Cozumel 2010 (Nov). My preparation starts this January 5 and will go on for about 2 years.

I will use blog to log my trainings and document my jorney to this lifechanging experience

June-July-Aug-Sept Update

I have been working out hard. I have been doing Arnel Ricafranca's "How to Build Muscle in 16 Weeks Or Less"as laid out at http://www.mensworkoutguide.com/. I am currently doing week 14, so I will be finished by Sept 21, 2008.

On Sept 22, 2008, I plan take up the "My 16 Weeks To Six Pack Abs Workout Program" as laid out at http://www.iwantsixpackabs.com/". Note that this is actually the second time I will do it. The first time I obtained great results, and I cant wait to see what is in store for me when I do it again after having put up some muscle.

This time around it will kind of the "Six Pack Abs Workout Program - RELOADED" as I will put into practice what I have learned from Arnel in the last year to do as well as I can.

PS.
will undergo knee surgery in Aug 2009 after a trip to Canada
will continue with Taekwondo (with the necessary adjustments and limitations)
will do two or three SPRINT triathlons from now to the surgery
will continue to have fun participating specially in open-sea meets and MTB challenges
will post progress pictures on Sept 22, 2008

PS last post for blog under the name -- The Six Pack Path
I am a 36 year-old Banking Software translator. I am from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very amateur level) - I basically enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came accross Arnel´s www.iwantsixpackabs.com

Joined - Arnel's Six Pack Attack II

I just figured the networking is so good that I might just as well join in. I´ll the do the 12-week Fight Club program. Once again ready to get and give support along the way. Let´s be strong and train hard.

The Arms WorkOut is Working too!!!

The botton picture correspond to November 7, 2007. I started my Arms in Eruption Workout that week!! The picture at the top I took the last week of December 2007.

Leave me a comment!!!

The Arms WorkOut

The workout I have been using is below. I have adapted pictures and text from various places in the Internet.





from
http://www.trulyhuge.com/strengthtrainingprograms.htm
I learned...
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.

For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance programme using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength programme using fewer repetitions of a heavier weight.
Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:

60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps This is where I do my training
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep

How Many ?
The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:

1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance

Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.

Final shot