Yokohama WTS Race Report

May 20, 2014 gwen jorgensen

“I love rice!” might be some of the strangest post-race interview words I’ve spoken. I always struggle with post-race interviews. I’m not good with interviews to start with, then add in my drained body (both physically and mentally) and you get an “I love rice” answer to a question about why I love Yokohama that was never asked.

I really do love Yokohama, but the reasons why are more plentiful than rice. Yokohama WTS won my heart in 2012. The ITU and Local Organizing Committee (LOC) set the standard in Yokohama: the event is well run, thoroughly thought out, organized, and the city is incredibly invested in the event. Fans line the roads in both rain (2013) and sunshine (2014), the quality of the roads are impeccable, the city is ready for the athletes and there are posters everywhere showcasing the ITU event. We are also welcomed and sent off by the Mayor and others with a delicious Japanese meal (with lots of rice). The LOC makes the race easy, so we as athletes can focus on racing. I was also fortunate to have Patrick, Jamie, USAT, and the ASICS and Specialized teams in Yokohama for additional support, making pre- and post-race a synch.

After two disappointing WTS races, I was eager to race again and put together a solid swim, bike, and run. I knew what to expect from the Yokohama course as this was my third time racing here. In 2012, I came into T2 in the front pack, but ended up eighth on the day with the eighth fastest run. The bike course in Yokohama looks fairly easy on paper, but if you don’t ride in a good position, it can hurt your legs on the run. I knew, from the previous two years, that I needed to be in a good position on the bike in order to execute on the run.

When the gun went off, I focused on my swim technique and getting to the first buoy as quickly as possible. There was fighting around the buoys, but I managed to exit the 1500m swim in 13th place. As I exited the water, I knew I had to be aware and alert. I saw key players in front of me and took advantage of the long run to T1 to gain some time. I ended up coming out of T1 in third and had a brief moment of shock, before I regained focus for the bike. In the early stages of the bike, there was a group of about 14 girls; however, we were not working well together and we ended up coming into T2 with about 45 girls. My position wasn’t great, but I managed to get to my shoes safely and start the run with the leaders in sight. The sun was out and it was hot. I wasn’t used to the heat, so I tried to keep my body temperature down by taking water at the aid stations. I ran with the leaders for a lap or two, before I was able to make a break and cross the finish line first.

I am happy to have come away with the win in Yokohama. It felt amazing to execute in the swim and bike after the hard work we have been putting in this year. The rest of the season will be a challenge. We are now in Vitoria (Basque region) where we will base training for the remainder of the season. I’m so looking forward to the riding, my Specialized Globe, Salburua runs, tortillas, inexpensive cafes and more.

Thank you for all the messages and support. I’m so grateful for the win and am ready to continue to work. You will find me racing next in London on May 31st.

Video recap with article can be found here: http://www.triathlon.org/news/article/2014_itu_world_triathlon_yokohama_elite_womens_review

A great feeling to come across the finish line first!

Patrick and me refueling with some sushi and the ASICS crew post-race — Patrick and me refueling with some sushi and the ASICS crew post-race

It's no David Hobbs Honda Odyssey, but it's still a pretty awesome vehicle!

The ginormous rice cooker at breakfast. I literally ate rice for breakfast, lunch, and dinner.

Cape Town WTS Race Report

April 30, 2014 gwen jorgensen

On Easter Sunday, Patrick and I flew from Sydney to Cape Town. It was our first time in South Africa. We spent a few days training in Stellenbosch before heading to Cape Town for round two of the World Triathlon Series (WTS). I was excited to race and hungry to improve from my result in Auckland.

We knew the water temperature would be cold in Cape Town; however, I wasn’t expecting to hear 11.6 degrees Celsius (52 Fahrenheit) when they announced the water temperature on race morning. The medical and technical officials decided to reduce the swim from 1500m to 750m because of the cold temperatures. Going into the race, I wanted a full 1500m; however once I heard the temperature of the water, I wasn’t complaining about the reduction of time I’d be in the frigid Ocean. After the 750m swim, we excited the water to complete an eight-lap 40km bike course, followed by a four-lap 10km run course.

The gun went off a little after 3pm local time on Saturday, April 26. Diving into the Ocean was a shock to the system. I don’t remember much of the swim, but I exited the water in about 15th place and transitioned onto the bike. A front pack of about ten got away on the bike and I was in the chase pack when a crash occurred. I managed to avoid the crash, but I was then off the back of the group and riding solo between the chase and the second chase pack. I fought hard to stay in the race as I know the race isn’t over until you cross the finish line. I was caught by the second chase pack and a little over half way through the 40km bike course, our pack merged with the first chase pack forming one large chase group. The front pack of girls worked very hard on the bike, and they came into T2 over two minutes ahead of our group. I struggled to put my shoes on in T2 as my feet were still numb from the cold water. Once I exited T2, I tried to execute a good run and didn’t think about the time gap to the athletes in front of me. My legs felt heavy and slow, but I know feelings don’t have to dictate outcomes.

I didn’t make up much time on the leaders until there was about three kilometers left in the race. By the fourth and final lap, I could see the podium up the road. I had no time to think. I put my head down and pushed as we ran into a headwind. I caught 3rd place and had my sights set on 2nd and 1st, however Jodie and Helen finished strong and I crossed the finish line about 30 seconds back. Finishing 3rd with a podium is great, but I did not complete all three disciplines to perfection. I still have some refining to do and I look forward to a race where I am able to execute in the swim, bike, run, and transitions.

South Africa was a great place to visit. Usually when I travel to a race we don’t have much time to be a tourist; however, we had a few more days to enjoy the city this trip. Patrick and I enjoyed some local food recommendations (thanks, Liezel and Libby): bobotie, raw crocodile, braaivleis, ostrich, springbok, wines, chocolates, and more. We were spoiled when it came to food and I loved everything we ate. We also went on a safari that Gavin and Siobhan recommended. We saw the ‘big five’ (elephant, rhino, leopard, lion, and buffalo) and thoroughly enjoyed the drive to and throughout the safari. I learned a little about the lives of locals, saw many beautiful sights, and overall had a wonderful trip.

I want to give a special thank you to the Specialized crew (Gavin, Bobby, JB, Dylan, and more) for showing us such a good time and for making sure we had everything we needed. Thank you to all my sponsors, fans, family, and training and support crews. I look forward to continuing to refine myself into a complete triathlete and I feel blessed to have so much support throughout my journey. Thank you as well for all the birthday wishes – I am very grateful for another year!

I am now back in Wollongong, Australia, where I will spend the next couple weeks before heading to Yokohama, Japan, for round three of the WTS.

Patrick went a little overboard buying four flavors of ice cream. We enjoyed every single one.

A day at the table with Gwen

April 15, 2014 gwen jorgensen

Ever wonder what a triathlete eats in a day? Well, below is a one-day food diary for Patrick (my fiancé) and me (all measurements are estimates, as we do not measure food). Every triathlete and person is different, and every day for me is different. Below is a day in the ‘food life’ of me from a random Tuesday a few weeks back. This does not include what I drink in a day (lots of water-maybe 3 liters, a sip of Patrick’s coffee, sparkling water, and usually a Silver Edition Red Bull if I have a bike ride). It also does not include treats. I have dark chocolate after every meal (yes, even breakfast). If you see something you like, I encourage you to make it tonight!

Breakfast: Oats with Eggs

I absolutely love this breakfast and never get sick of it! I would say I eat a variation of Oats with Eggs at least six days a week. It is also usually my race morning meal.

INGREDIENTS

2 cups oats

Handful of walnuts

4 cups water or milk

1 tsp salt

Handful of raisins

2 bananas

2 Tbs coconut oil

4 eggs

Dash of vinegar

Boiling water

DIRECTIONS

Soak the oats and raisins overnight in water or milk (soaking the oats gives them a creamy, delicious texture and makes them easier to digest)
In the morning, slice two bananas and add the bananas and a pinch of salt to the oats with extra water or milk, if necessary
Slowly heat the oats on the stovetop
While the oats are cooking, boil a pot of water with a dash of vinegar to poach your eggs. When the water boils, crack four eggs into the water and cook for 3-5 minutes (depending on how you like your eggs cooked)
Once the oats are cooked and warm, stir in 1-2 Tablespoons of coconut oil, walnuts, and any other mixings you enjoy (some of our other favorite mix-ins: yogurt, berries, dried fruit, nuts, peanut butter)
Top the oats with the poached eggs and enjoy

My sister says "This looks disgusting!" However, I don't think you will be disappointed if you try it!

Lunch: Lamb Beef Curry

I usually come home from the pool and lunch is sitting on the table ready for me to eat (thank you, Patrick!). Lunch is almost always rice-based (Mexican casserole, chicken pesto rice, moussaka with rice, rice/veggies/meat and some sort of sauce). Curry is also a staple and one of my favorites.

INGREDIENTS

2 cups rice

1 pepper

80g mushrooms

1 large onion

2 large carrots

1 small head of broccoli

80g frozen peas

500g lamb mince

Coconut oil

3-4 cloves garlic

1 Tbs fish sauce

1 heaping Tbs curry powder

1 can coconut cream

2 tsp grated fresh ginger

DIRECTIONS

Cook vegetables (except peas) in coconut oil in a frying pan
Start cooking the rice in a rice cooker or on the stovetop (we use a rice cooker)
Add coconut cream, peas, and spices to the vegetables. The longer you let this cook, the more flavorful this dish will be – patience is a virtue (good thing I don’t normally cook this dish!)
Cook meat in a separate pan with oil. When the meat is cooked, add to the vegetables
Combine ingredients and enjoy. For a different flavor of curry, add lemongrass to the dish

This lunch (and a piece of chocolate) satisfies me; however, I usually need a snack before the afternoon workout. Today my snack was rice cakes with peanut butter, yogurt, and raisins.

Rice cake bar: Peanut butter, Greek yogurt, jam, honey.

I did not eat this on this day, however this is a typical snack for me (below is an enlarged photo). Photo was taking by Patrick, who came home and caught me snacking on the couch.

Up close photo of a snack I sometimes have.

After my afternoon workout, I ate muesli for a protein-packed snack. Fellow Wollongong Wizard Charlotte McShane shared with me her tip for delicious muesli: Use orange juice instead of milk to hydrate the oats. It adds a sweetness without having to add sugar or other sweeteners.

Snack: Muesli

One of the things I love about the muesli I make is that every batch is different (and delicious!). I always have a batch in the fridge. It’s perfect when I come home after a session or as a snack before bed.

INGREDIENTS

1 cup oats

Dried fruit (raisins, dates, dried apricots, prunes, dried unsweetened mango, etc.)

2 cups juice (I use orange)

Chopped nuts (macadamia, walnuts, almonds, etc.)

1 to 2 cups yogurt

Fruit (bananas, grapes, peaches, fresh berries, or whatever you have on hand)

Peanut butter

DIRECTIONS

Pour oats into a large storage container
Fill the container with juice so there is about double the amount of juice to oats
Add a little yogurt, and a lot of dried fruit, fresh fruit, and nuts
Let the mixture sit at least overnight before scooping into a bowl with extra yogurt, peanut butter and some honey if you need more sweetener (I find the honey is not necessary when using orange juice)

My sister says this also looks disgusting, but it is delicious! I was actually just in Auckland with Team USA and Joe Maloy asked Patrick and me "Have you ever heard of this Bircher Muesli?? It's amazing!"

For dinner, we usually have some sort of potato dish – I love when we have mashed sweet potatoes; however, tonight we had a typical Patrick one-pot dish.

Dinner: Salad without Lettuce

When we make a salad, the ingredients always change, but feta, meat, potato and veggies are always used.

INGREDIENTS

1 large or 2 medium sweet potatoes

1 pint cherry tomatoes

1 large red onion

1 large cucumber

4 big stalks celery

1 pepper

1 avocado

Coconut oil

Brussels sprout

2 chicken breasts

Olive oil

Balsamic vinegar

200g feta cheese

DIRECTIONS

Chop vegetables
Fry sweet potato, brussels sprout, chicken, and onion in coconut oil
When cooked, combine chopped fresh vegetables with cooked vegetables, feta cheese, and chicken. Add a generous amount of balsamic vinegar and good quality extra virgin olive oil

Tonight’s dinner was finished with a special treat Patrick brought home (see picture below). Before bed I had a bit of muesli and a sip of Patrick’s beer.