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Ironman 70.3 Danang 2019

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 16 May 2019   Posted by Cheryl Tay


After my first time racing in Danang in 2017, I didn’t want to race there again because I had a bad race and it scared me off. But I went back again last year (had bike trouble) and then did it for the third time last Sunday. LOL!! Aren’t we suckers for punishment sometimes?

I guess I had some unfinished business here so I kept going back and hey, I finally got the monkey off my back. I achieved my PB (5:31:43) this time! YAYYYYYY YAY YAY!!!

Danang is known for being a very hot race and this year was no exception. I struggled quite bad on the run (as did everyone I suppose) and I couldn’t find the legs, so I just carried them home to the best I can. I think I left everything out there so although the run wasn’t what I targeted, I’m still happy with the result – a PB and a 4th place (yes, again lol) in my age group.

PRE-RACE

In the past two months after Ironman 70.3 Bangsaen, training hasn’t been as smooth; with lots of things going on for me with travel, events and other commitments. It got to a point where I was losing motivation and feeling tired all the time. I didn’t have the mood to train on most days, I was making excuses, I was just dragging myself through some days or skipping training even.

So going into this race I didn’t want to set any expectations for myself – I always say that I will just do the best I can on the day itself and manage race conditions the best I can. The good news is, I didn’t fall sick before the race!

I travelled with the same group of awesome people from Iron Project again (yes, with my favourite baby Oliver) (and with the addition of Craig and Adrian) and we stayed in a huge 4-bedroom villa at Furama Villas, which is along the run route and about 2.6km from the race hotel Hyatt.

In the few days before the race, we just chilled mostly and got our test swim/bike/run done. The weather was quite cloudy with rain on some days and on Saturday after we checked in our bikes, a huge storm hit us. Was there hope for a cloudy/rainy day on Sunday? Nah, the weather forecast showed HOT HOT HOT. And true enough it was.

RACE MORNING

I went to bed at 8pm with the alarm set for 2.30am after preparing my transition bag, but somehow I woke up at 11pm and I had a hard time falling back asleep after. I was telling my body, please please go back to sleep, I need the rest, why are you awake!! Eventually I slept and when the alarm went off I had to snooze a little because I wanted to sleep more LOL. I hauled myself out of bed anyway and went to the kitchen to get breakfast, but I didn’t have much appetite so I just took a banana and an energy bar. It was just too early to eat anything more!

When we got to the transition to put our stuff for the race, it was really cool seeing a lot of familiar faces. I don’t have the exact number of Singaporean athletes, but of the 2,200 participants, I think there was quite a significant percentage of us.

As usual, the pros started first and this year there was a super exciting pro lineup with reigning Ironman World Champion Patrick Lange, Tim Don (the man with the halo), Craig Alexander and Holly Lawrence because it was the Asia Pacific Championships. I didn’t get a chance to take any photos with them but being in the same race as them and watching them fly was pretty awesome anyway.

It was a rolling start for the age groupers from 6am, so here we go!!

SWIM

The swells this year weren’t as bad as last year, but it was still annoying. During the warmup swim, my goggles got knocked off a few times while I tried to manage the swells, so during the race I tried to tackle the waves differently such that I don’t lose my goggles. Good news, my goggles stayed on. The swells were only for about 200m out and after that it was time to fire the engine.

I found my rhythm and just kept going, navigating around the buoys and trying not to get kicked by others. Throughout the swim, I didn’t look at my watch and just focused on swimming. We had the swells again on the last 200m back to the shore and although they were pushing us towards the shore, it still got a little aggressive and I got washed over by some big waves, leaving me sputtering.

Finally my feet found the ground and I stood up to walk the rest of the way in. This was where I took a peek at my watch and it showed “36:11”, oooooh swim PB!! I got out of the water in the most un-glam manner, clumsily trying not to trip over my own feet. Final swim time was 36:58 when I crossed the timing mat!

T1

The swim exit is a little shorter than previous years so that was good. T1 was simple – grabbed my bike and then ran out with it till the mount line, where I saw Jaime and Adrian who were cheering for us.

BIKE

The bike route is the same as before. You go along the run route of 10km and then out another 8km till you cross the bridge, then you do two loops here (each loop is about 10+km). There was only one notable change – last year, we did both loops on the same road, but this year the second loop was done on the opposite side of the road (the other side of the divider) so you can’t really see your friends because the bushes in the divider will block your sight. This helps to ease the congestion though.

I heard someone yell my name from the opposite direction on one of the loops, but I’m very bad at recognising people on the bike so I’m sorry I didn’t respond!

After these two loops, you go back on the bridge and do the 18km back to the transition, pass the transition and go on for another 6km before making a last u-turn back to transition. It is a little mindf*cking to pass the transition and still have to carry on – I just want to go in!!

The sun was getting hotter as we biked and I found myself tiring around the 60km mark. I looked up at the sky and there were nice white fluffy clouds so it didn’t look like there was gonna be any chance of rain, which means it was gonna be a hot day for the run. I remember I biked too hard at my first Danang race in 2017 and I totally died on the run after, having to walk-jog the last 5km and I didn’t want that to happen again, so I was careful not to go crazy on the bike.

T2

As I cycled into transition, I saw Anthony and Adrian at the dismount line. I forgot to smile for the cameras! I tried to run with my bike as fast as I could manage, got my run stuff on and got out. At the run out I saw my favourite baby Oliver and I stopped to give him a fist bump but I think he was in a cranky mood so he just stared at me grumpily LOL. And then it was off for the most painful part of the race – the half-marathon in the stupid heat!

RUN

When I first ran out, I felt the sense of dread creeping up from behind me because it was getting stupid hot and will get stupid hotter. All the “WHY am I doing this to myself”, “WHY do I like to make myself suffer”, “WHY do I put myself through this pain” kept running through my mind. I tried to shake off the negativity and just told myself to shut up.

At around the 3km mark, I ran past the resort where our villa was and the thought “omg I should just f*ck this shit and run into the aircon and grab an ice cold can of ginger ale” went through my mind LOLOLOL! But no, I forced myself to carry on.

My intention was to start out slow and try and pick up the speed later, but errrrr… nope that wasn’t to happen this time.

In my first 5km, all the pros were coming back and they didn’t look like they were enjoying themselves either, which was a little bit of a consolation, but they are so fast!!! Post race, Patrick Lange was quoted saying, “I haven’t gone through a hotter race than 70.3 Ironman Vietnam so far. Even compared to Kona, this was a completely new level of severe heat and exhaustion. During a race like that, you really go to dark places sometimes. Overcoming them will make you stronger for every single race that is yet to come.” But he was only out there for 3 hours 49 minutes! He was back before 10am!!

Anyway, I was just going 1km at a time and I was really looking forward to the aid stations but the water wasn’t cold and the sponges weren’t chilled! Aaaaahhhhhh that’s a crime!! The sponges were different too – bigger and stiffer and not as absorbent. Only one or two of the aid stations had chilled sponges/water; the rest were warm 🙁

After the u-turn at the halfway point, I was like, ok let’s see if I can try to pick up the pace… nope! My heart rate was spiking but my pace was slowing – body was overheating I guess. I tried to call out to friends and give high-fives, just to try and distract myself but man, the run was sheer torture. It was really just #survivalmode.

Seeing the finish line is always a relief and I was so happy to cross it. I only looked at my total time after I got the finisher medal and I was like, oh 5:31:xx, HEY that’s a PB! (I can’t see the total time of the race on my watch, or I don’t know how to see it, so I didn’t know my exact total time till I stopped the watch.)

Honestly I was feeling a bit disappointed about my run, but in hindsight it was a really hot race and I think everyone else suffered on the run too, so I’m just happy with my PB of 5:31:43! I finished 4th in my age group (AGAIN, I know) and that’s ok too. I think I left everything out there and that’s good enough.

Thank you everyone for the support and best wishes, and also thank you to my coach Colin for adjusting and adapting my training programme to my schedule. Trust the process they say, and trust your coach!

Next up – the Volvic Volcanic Experience (VVX), 25km trail race in France in two weeks’ time!

Related Posts

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  • Ironman 70.3 Vietnam 2017: I couldn’t beat the heat at Danang.Ironman 70.3 Vietnam 2017: I couldn’t beat the heat at Danang.
  • Ironman 70.3 Bangsaen 2019Ironman 70.3 Bangsaen 2019
  • Ironman 70.3 Cebu 2018Ironman 70.3 Cebu 2018

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    First establishing herself in the world of cars and motorsports, Cheryl Tay is a sports and fitness blogger who advocates living an active and healthy lifestyle. Founder of body image movement Rock The Naked Truth, Cheryl overcame over a decade of eating disorders and is now passionate about helping people with similar struggles. She also has a running club ROCKrunners and a tri-enthusiast club ROCKtri.

    Rock The Naked Truth encourages others to be comfortable in their own skin and to learn that there is more to life than just being a slave to the numbers on your scale. Truly, life has more meaning than just forcing yourself to look good - it's most important to be happy and feel good about yourself!

    Previously...
    > Fitness columnist for Yahoo! Sports
    > Founder of ELITE (fitness competition)
    > Motoring writer for TODAY
    > Columnist for Rev / Run magazines
    > Official photographer for ONE Championship
    > Media manager for Formula Drift Asia
    > PR manager for PETRONAS Syntium Team
    > Business development for Kartright Speedway
    > F1 youth speaker for Singapore GP
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    Boys bailed on us girls so it was just @sarahhy0r1 Boys bailed on us girls so it was just @sarahhy0r1n and I and we decided to take on the hills of the South. Spent all morning grunting and cursing and swearing, hahahahaha!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #cycling #thecyclinglife
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P.S. like my Hello Kitty socks? Heehee

#rollerskating #roundandround
    Found this in my archives. A time in 2011 when I h Found this in my archives. A time in 2011 when I had long permed hair and youth (and non existent eyebrows) on my side. Wow. I like my eyebrows better now, thank goodness for eyebrow embroidery hahahaha.

#throwback #nojudging #pastorpresent

📷: @ansonchew
    After setting up @rockthenakedtruthsg, I started t After setting up @rockthenakedtruthsg, I started to learn more about body image and I came to a realisation that the more attractive one is, the more likely he/she is insecure about their body.

You would think otherwise because they have a 'great body' with skinny legs, thigh gap, small waist, "11" abs, nice boobs (for girls), but they are actually not as confident as you think they are.

People would die for these bodies, people are dieting and doing stupid things to get this kind of body, but these 'more attractive' people are actually insecure about the very body society desires.

Why insecure? I spoke to some of them and they cited reasons like: Afraid to lose the body because they feel their identity is tied to their body, afraid they may not look like that one day, afraid they do not look good enough.

So my hope is that everyone will come to accept their body no matter how it looks, and not be afraid to be judged. I mean, who gives these people a right to judge you?

Your body, own it!

#rockthenakedtruth
    No such thing as too pink. 🤭🤭🤭 Queen Bit No such thing as too pink. 🤭🤭🤭

Queen Bitch II always makes me so proud.

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    Wooooo managed to get some speedy action (on a wet Wooooo managed to get some speedy action (on a wet track which made things so slippery) thanks to @audisingapore! Oh my back and arms... how did I use to race those kart endurance races 10 years ago? 🤣🤣🤣

#audisingapore #gokarting #aging #motorsports #motorracing #karting #kartracing #vroomvroom
    Had so much fun at the @grityardsg x @jyanyogastud Had so much fun at the @grityardsg x @jyanyogastudio collab event today where we got to do a combo of HIIT then acro yoga, an opportunity to try 2 types of workouts in one session, to see how fitness can be translated across different activities!

I wanted @jyanyoga to base me just for ONE photo, but she ended up sending me into several moves, which scared me a little but with the help of @branstands, I got into a few poses so now I have a few photos to share. Yay!

To more of such collabs!!!

📷: @_yaops_

#GRITYARDSG #jyanyogastudio #acroyoga
    HELLO 2021! Thank YOU for being here with me thro HELLO 2021!

Thank YOU for being here with me through my journey of life, as I grow and progress. You, my IG fam, are a significant part of support network! Happy new year everybahdee!!

😘😘😘🥰🥰🥰❤❤❤

P.S. Let me know what kind of content you want to see more from me?

#happynewyear #2021
    My favourite 9 photos of 2020! Even though this ye My favourite 9 photos of 2020! Even though this year took us down different paths, it has still been a very fulfilling year for me and I am grateful for everything that I have - my health, my family, my work, my friends, my sports.

Here's a quick recap of how my 2020 went:

1) Kicked off the year with @rockthenakedtruthsg's 4th anniversary with a track relay event that had 100 participants, supported by Moulmein-Cairnhill CSC

2) Spent a weekend at integrated fitness resort Thanyapura Phuket for @teampurpose's inaugural retreat

3) Passed my Class 2B test and bought a motorbike (Honda CBR150R)

4) Raced in the Ironman 70.3 Bangsaen, my only race for the year

5) Appointed Editor for @runsg

6) Got my own wakeboarding gear, woooo!

7) Opened up about my Pruvit journey and how it has changed my life, as well as shared about the benefits of ketones

8) Did lots of live stuff like IG live workouts for @100plus_singapore and also a live FB launch for @theragunsg

9) Did my second strategically nude shoot with @ivanjoshualoh for @rockthenakedtruthsg

10) Had the privilege to work on key campaigns with brands like @aveenosg, @huawei.sg, @jaybirdsport, and also produced virtual content for Moulmein-Cairnhill CSC and Sengkang East CSC

11) Ran the second edition of @100plus_singapore's OUTDO YOURSELF 2020 programme and trained 5 individuals @tngying @bec010 @reneetee72 @channelweng @angmo_kantang for the @sgmarathon Grand Finale

12) Created content with and for homegrown brands @teampurpose and @grityardsg, implementing several key launches and initiatives

13) Collaborated with @our.braletteclub, @goyathelabel, @standsg, @sloggisg, @huawei.sg on campaigns for @rockthenakedtruthsg

14) Started going into video production in the role of a producer and helping to produce videos

15) Got a new car - traded my 5yo VW Golf for a Honda Civic

16) Revamped my humble bachelorette pad, which is now so cosy and feeling more like a home

Thank you to all who have continued to support me and believe in me, both in the personal and career space. The year has turned out differently from planned, but it still turned out good!

How has 2020 gone for you?
    Following my house revamp, it's now time for some Following my house revamp, it's now time for some deep cleaning. Since I've moved in 3.5 years ago, I've not done any deep cleaning so there is definitely work to be done heh.

The @surecleansg professional cleaning team came over to work on my home and I was so impressed with their cleaning! (You know you're upping your auntie level when you get excited seeing things get cleaned and get intrigued by these fancy cool machines.) You can swipe to see the before/after results!

For my bachelorette space of 600 sqft, they sent a team of 3 who worked on the place simultaneously. Altogether they took 4 hours for the Home Deep Cleaning and Disinfection; sofa and mattress cleaning are add-ons to the package. 

They also have their own products, like their own Germclean disinfectant that has silver ion technology and 24h residual disinfection and can last on surfaces for 30 days, which they used on my home AND you can purchase to use too.

Quote 'CHERYLTAYSG' to get 15% off with min. spend of $250 before GST. You can book on sureclean.com.sg!

#sureclean #homecleaning
    Who can say no to ice cream or froyo? And when it Who can say no to ice cream or froyo? And when it has NO SUGAR ADDED, that's even better.

@yolesingapore has opened their newest outlet at Vivocity and the ice cream and froyo served all have NO sugar added! Soon, the rest of the outlets will follow suit.

But hey, don't use this as an excuse to go mad on the toppings ya!

Use 'CHERYLxYOLE' to get $1 off their NO SUGAR ADDED ice cream and froyo at Yole Vivocity from now to 31 December.

P.S. the photo wall damn cute!

#yolesingapore #yolevivocity #nosugaradded
    Someone came over today and made himself very comf Someone came over today and made himself very comfortable on my couch whilst watching Bee Movie for the 100000000th time.

#spotthehuman
    Not shown in picture - my pink socks and pink bicy Not shown in picture - my pink socks and pink bicycle. 🤣🤣🤣 Only one way to spend Christmas, all decked out in pink for a 160km ride. MERRY CHRISTMAS everybahdee!!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #teampurpose #purposeasia #cycling #thecyclinglife
    Home revamp completed! 🥰🥰🥰 I've been spen Home revamp completed! 🥰🥰🥰 I've been spending a lot more time at home this year, which gave me the push to make some improvements to the house so I can be more comfortable at home.

It's been 3.5 years since I moved in, but I've mostly just treated this as a house, somewhere to stay, and not really put the effort to make it a home home.

When I first moved in, I wasn't keen to do up the house much because I felt that I might get married one day and move out, so why bother to spend money? So I only added a counter to separate the kitchenette from the living area, and set up my bike trainer next to the sofa.

These made the house quite cluttered and it just got messier and messier over the years as I accumulated more stuff, and was often too tired or busy to clear up. I mean, it was just me and I don't invite friends over, so I let the mess manifest.

Finally, I decided to revamp the place and I'm glad I did!

I got rid of the counter, built cupboards and shelves into the walls for more storage space, got zip blinds so I could convert the balcony into a usable space, did vinyl flooring over the original glossy floor which is hard to maintain (and I was wearing bedroom slippers all the time), and got a dining table set that doubles up as my work station.

The result is amazing! I wish I could say this was a DIY project, but no, I engaged the services for the various things I did... after taking time to source for the best deals with value and quality!

The home feels like a home now and this might sound strange, but having more physical space actually has a calming effect on me and psychologically I feel better!

If you have any budget home decor ideas, please share! My only decor ideas are multiple stuffed toys and Hello Kitty memorabilia lol.

Now I'm looking forward to hosting friends at my revamped space I call home!

#homesweethome
    One good thing about the frozen meals from Not Jus One good thing about the frozen meals from Not Just CarrotSticks is that you can take it straight from the freezer into the microwave oven. In just 5 minutes, your plant-based meal is ready!

The plastic sheet will peel off by itself once the food is heated, so all you need to do is peel it off and you're good to start eating.

I've tried all 3 meals and they taste good! The Thai basil chicken and the beef rendang are quite spicy, but I'm terrible with chilli so it should be fine for you.

You can order online at notjustcarrotsticks.com and use SOCIAL20% to get 20% off all products (limited to one use per customer only).

You can also purchase them exclusively at Bukit Timah Plaza NTUC Finest and Parkway Parade NTUC Finest for the month of December.

#plantbased #notjustcarrotsticks #sp
    [GIVEAWAY: 3 x visors from @greybyortenhill] Some [GIVEAWAY: 3 x visors from @greybyortenhill]

Sometimes, all you need is just one accessory to make your look cooler. Cue my Super.visor from @greybyortenhill! I love how it goes well with active wear, outdoor wear, beach wear... so long as you're in the sun, it completes the look.

I'm giving away 3 visors (of your choice) to 3 people. They have the half (which I'm wearing here) and the full, and a few different colour options. My favourites are the gold (seen here) and the rainbow.

To take part, follow my IG and @greybyortenhill, and tell me in the comments below how you will wear this, eg. what outfit will you match this with, where will you go with this etc.

I will choose the winners by Sunday 2359h!

#supervisor
    PERIOD FATIGUE. Besides belly bloat, water retenti PERIOD FATIGUE. Besides belly bloat, water retention, moodiness and junk food cravings, the other thing I struggle with, during PMS, is the fatigue. The fatigue is real!

I find myself needing to sleep more, getting tired more easily, and even after sleeping more, I still feel tired?! What is this! Do you feel sluggish too?

Also, in the few days leading up to day 1 of the period, your athletic performance is likely to be affected so don't be hard on yourself if you don't find yourself hitting your targets or doing weaker than usual. You might want to chill a bit prior to the period, OR, manage your expectations and don't let it affect you mentally when you don't perform at the level you're used to.

Interestingly, I read that the body is the strongest in the first few days of the period! But with the heavy flow and the cramps, it's hard to feel pumped yknow.

Whatever it is, I continue to exercise through my period. You just gotta manage the intensity, effort and expectations!

P.S. Wearing the @teampurpose x @zachbitter running singlet in XS that is lightweight and comfy, and the women's high waisted 4" running shorts in M that is great for the no-thigh gap so you don't get abrasion from the bunching up of shorts between the thighs.

P.P.S. The gap on my medal holder is supposed to be for the 3 major races I signed up to complete in 2020 - Challenge Roth, Berlin Marathon and the Ironman 70.3 World Championship in Taupo, New Zealand. It will be filled eventually I believe - a part of me is like, whew the pain will come later; whilst another part of me is like, damn I wanted to get the pain over and done with. Either way, it's akan datang (Malay for coming soon)!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #teampurpose #purposeasia #cycling #thecyclinglife
    When you think of a plant-based diet, some of you When you think of a plant-based diet, some of you might visualise eating carrot sticks, celery and cabbage, but there's more to a plant-based diet than just vegetables.

Not Just CarrotSticks offers plant-based frozen ready meals that are filling and nutritious. They go straight from the freezer to your plate in just 5 minutes so you don't have to worry about thawing. So convenient!

With both Asian and Western choices, the meals are 100% from plants, meat-free, vegan and halal. They also have a Fibre+ range for additional fibre and vitamins to help with digestion. Each meal costs less than $10 and can be kept frozen for three months. No MSG and preservatives are used as well.

If you wish to try, you can order online at notjustcarrotsticks.com and use SOCIAL20% to get 20% off all products (limited to one use per customer only). You can also purchase them exclusively at Bukit Timah Plaza NTUC Finest and Parkway Parade NTUC Finest for the month of December.

#plantbased #notjustcarrotsticks #sp
    The only time you should look back is to see how f The only time you should look back is to see how far you've come. Live a life without regrets, or at least try to. There are some incidents or experiences which you wish you could have avoided, but everything happened for a reason. It led you to where you are today. Learn from these and be better. You can always be better.

#pumasg
    BELLY BLOAT TALK. Hiiiiiiiii who goes through this BELLY BLOAT TALK. Hiiiiiiiii who goes through this every month? About 7 to 10 days out from the period, the tummy will bloat in ways that make you feel uncomfortable.

Clothes don't fit or you look "terrible" in some. You wonder if this is gonna be permanent. You question your body because not all your friends get it. You hate being a woman suddenly because of this monthly affair. Your boobs hurt. You keep craving for junk food.

Damn, this bloated belly can really affect your confidence. But hey, you're not alone! WE ARE IN THIS TOGETHER.

I put on almost 2kg of water retention during the period and I have trouble fitting into some of my shorts and tighter tops. And then I have this habit of stroking the round round tummy and once I was subconsciously doing it outside, and this random guy said to me, "Pregnant ah?" I was so stunned I just smiled at him and walked away quickly.

But you know what? It's just temporary! Hang in there ya. Any remedies for reducing PMS water retention and bloating? Share please!

P.S. This photo is only the start of the bloat - it's gonna get bigger lol. Didn't stop me from walking around Sentosa with my tummy out though hahaha.

#PMStroubles #bellybloat
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