Tuesday, October 17, 2006

Inspiration Needed

Sometimes we need a boost of inspiration when training. So I decided to post the classic story of Dick and Rick Hoyt. If you are new to triathlon and haven't heard this story before please take the time to read it and watch the video below. I promise you it's worth it. The story below is from Sports Illustrated by Rick Reilly.

[From Sports Illustrated, By Rick Reilly]

I try to be a good father. Give my kids mulligans. Work nights to pay For their text messaging. Take them to swimsuit shoots.

But compared with Dick Hoyt, I suck.

Eighty-five times he's pushed his disabled son, Rick, 26.2 miles in Marathons. Eight times he's not only pushed him 26.2 miles in a Wheelchair but also towed him 2.4 miles in a dinghy while swimming and Pedaled him 112 miles in a seat on the handlebars--all in the same day.

Dick's also pulled him cross-country skiing, taken him on his back Mountain climbing and once hauled him across the U.S. On a bike. Makes Taking your son bowling look a little lame, right?

And what has Rick done for his father? Not much--except save his life.
This love story began in Winchester , Mass. , 43 years ago, when Rick Was strangled by the umbilical cord during birth, leaving him Brain-damaged and unable to control his limbs.

"He'll be a vegetable the rest of his life;'' Dick says doctors told him And his wife, Judy, when Rick was nine months old. ``Put him in an Institution.''

But the Hoyts weren't buying it. They noticed the way Rick's eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. ``No way,'' Dick says he was told. ``There's nothing going on in his brain.''

"Tell him a joke,'' Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? ``Go Bruins!'' And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, ``Dad, I want To do that.''

Yeah, right. How was Dick, a self-described ``porker'' who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. ``Then it was me who was handicapped,'' Dick says. ``I was sore For two weeks.''

That day changed Rick's life. ``Dad,'' he typed, ``when we were running, It felt like I wasn't disabled anymore!''

And that sentence changed Dick's life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.

``No way,'' Dick was told by a race official. The Hoyts weren't quite a Single runner, and they weren't quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.

Then somebody said, ``Hey, Dick, why not a triathlon?''

How's a guy who never learned to swim and hadn't ridden a bike since he Was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.

Now they've done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don't you Think?

Hey, Dick, why not see how you'd do on your own? ``No way,'' he says. Dick does it purely for ``the awesome feeling'' he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.

This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992--only 35 minutes off the world Record, which, in case you don't keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.

``No question about it,'' Rick types. ``My dad is the Father of the Century.''

And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. ``If you hadn't been in such great shape,'' One doctor told him, ``you probably would've died 15 years ago.'' So, in a way, Dick and Rick saved each other's life.

Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father's Day.

That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.

``The thing I'd most like,'' Rick types, ``is that my dad sit in the chair and I push him once.''

Wednesday, October 04, 2006

Traing for MS150

This isn't a triathlon event but it's good training none the less. Peg and I have been doing longer rides on the weekends 50-60 miles in preparation for the MS150 ride this weekend. Day 1 is 100 miles and day 2 is 50 miles. All this riding is getting us to contimplate doing a Half Ironman or 70.3 which ever you prefer. Also I'm riding more because I'll be doing the bike leg of the San Diego Challenge to raise money for CAF. It's a half iron distance triathlon race. I signed up before realizing that it was a hilly and challenging bike.

Here's a picture of Peg, Roel, Adriana, and Zee at the end of our 60 mile training ride last week.

Thursday, August 31, 2006

Week 12 of 13

The LA Triathlon is next week! This weekend on Sunday there is an open ride touring the LA Tri Cycle route. It's open to all comers so meet at Venice Beach at 7:30 am this Sunday 9/3/06.

Sorry I haven't made heftier posts about training all these past weeks. I've been super busy with One Tri. Last weekend I did 75 miles with Jaweed, Zee, and Peg. It was more so for the MS150 than the LA Tri, at any rate it was a great long ride. Here's a picture.

Friday, July 14, 2006

Day 32 LA Triathlon Training

I rode with the Cosina Veloce ride group today. We did around 30 miles with a couple hills. It was a fun ride. This training ride meets every Thursday at New Century in Irvine. The team was formed to train for the MS150 ride which goal is to raise money for the MS society. Please visit the OneTri.com donation page to make your contribution.


This picture is of Pat, Phil, Sean, Jaweed, Cynthia, and Zee.

Monday, July 10, 2006

Week 5 of 13 Training for LA Olympic

Like many other people, work has picked up for me and forced me to alter my training plans. In the past few weeks I've been trying to squeeze in my work outs. This includes one work out of each of the following run, swim, bike, and strength. One week I rode more and one week I ran more. I don't have too much of a set schedule anymore. But I have been able to make sure I get in some longer work outs each week, 2-3 hour sessions. I've been putting some emphasis on my swim and bike because those are the areas where my potential to get faster are greatest. Good luck with your training.

Wednesday, June 21, 2006

Week 2 of 13 Training for LA Olympic

Here's a brief on the second week of training. I've been super busy with work so this weeks update is a little thin. I've stepped it up a notch in some areas and had a couple lapses due to work. That's just the nature of the beast.

Mon. - GYM continue working out. I skipped the chest work outs increased the weight and lowered the number of reps to 15-20.
Tues. - I rode about 35 miles.
Wed. - Swim for 30mins no time or distance constraints today. I was supposed to do about 2000 yrds. Instead I helped Peg with her bike.
Thurs. - Ride 20 - 30 miles.
Fri. - Morning Gym. Fewer reps and more weight than last week. Sticking with the theme for the week, I'm just going through the movements to get back into the swing of things. 1. Squats 2. Lat Pull down 3. Leg Press 4. Chest Press 5. Seated Row 6. Hamstring Curl 7. Sit-ups. Evening. try to squeeze in 2000-3000 yrds.
Sat. - Run 4-6 miles.
Sun. - BREAK. With such a light week I really don't need a break but it's a good habit to have. Later on these days will be indispensable.

I'm consistently going to ride on Tues. and Thurs. now because I joined my wife's ms150 training rides. There are plenty of guys that keep me pushing on the rides. If you can find a local group the has regular rides it's a great option for training. You can go longer and farther with a group. However you'll still want to get in your alone time on the aerobars. Don't ride aero in a group, it's dangerous. The picture is of the small Tues. ride group that I did: Phil, Peg, Zetulio, and Warren.

Wednesday, June 14, 2006

Day 3 - Swim

This was my first swim in months and I felt better than I expected. In 30 mins I only did about 1000 yrds. For me this isn't bad considering I haven't swam for about 5 months.

Note: In any sport/excercise it's important to do warm-up sets including swimming. Warm-ups help in preventing injuries.

Tuesday, June 13, 2006

Week 1 of 13 - Triathlon Training for Beginners

Triathlon Training for Beginners

Here's a brief of the first week of training. This week is an easy week. The goal is to get back into the swing of things. More so than anything I'm just going through the motions. Once we get started the "pushing" will come naturally.

Mon. - Visit the Gym for the first time in months. See yesterday's post for my work out.
Tues. - Jog for 30mins. Speed and distance doesn't matter too much now.
Wed. - Swim for 30mins no time or distance constraints today. Getting back into the water is always a shocking expereince for me. I always feel out of breath and disoriented. So the goal is to slowly build up again.
Thurs. - Run for 30mins. Speed and distance doesn't matter too much yet. Swim for 30 mins, again no time or distance contraints, try doing longer sets if possible (swim longer with out stopping).
Fri. - Hit the Gym again. Light weights all around easy workout. Sticking with the theme for the week, I'm just going through the movements to get back into the swing of things. 1. Squats 2. Lat Pull down 3. Leg Press 4. Chest Press 5. Seated Row 6. Hamstring Curl 7. Sit-ups
Sat. - 25 mile bike ride. This is a lot for someone who hasn't been riding for awhile. Do fewer miles if you'd like. I'm doing this distance because it's the distance to my work.
Sun. - BREAK. With such a light week I really don't need a break but it's a good habit to have. Later on these days will be indispensable.

Note about myself and my training:
I'm relatively new to triathlons. Between my wife and me, we have done 5 triathlons and we often train together. My goal is to go a little faster than last year but my training. Last year I did the Olympic LA Tri (my first tri) in 2:49 and this year I hope to do 2:39 or better. These are very "middle of the road" times for my age group, 25-29. I use to swim competitively as a teenager so I tend to favor the swim portion of races. I'm building on my run and bike skills.

At any rate my training schedule is pretty flexible. That is to say you can probably adapt it for yourself by making minor tweaks in time and effort to suit your comfort level. My wife does this so I know it's possible. We aren't super competitive either so if you "mostly" stick through the training you'll be able to at least compete in a race comfortably if that is your goal.I enjoy training with other people and posting my workouts is one way to do that. So please share your questions and comments.

Monday, June 12, 2006

LA Triathlon Training

Training is back on! This week I'll be working on the training program for the Olympic distance Los Angeles Triathlon on September 10, 2006. I'll be training for 13 weeks starting today. Feel free to use my training schedule for your own use. I'll be posting it up in the next couple days.

I started out today with a light workout at the gym. 30 reps with light weights. This is what I worked on:
1. Squats
2. Lat Pull down
3. Leg Press
4. Chest Press
5. Seated Row
6. Hamstring Curl
7. Sit-ups

Tomorrow I plan to run about 30 mins in the morning.

My workouts are an amalgamation of web resources, readings from books, and personal experiences. A couple of good starter points for me were:
- Train Plans for Multisport Athletes: by Gale Bernhardt
- 21 week training on Active.com: by Dan Empfield link

Wednesday, May 17, 2006

Training on Hold - Vacation Time

I´ve been on vacation for the past 6 days and I´ll continue to be until the second week of June. This isn´t really tri training related but it thought I´d make a stretch and say it´s nutrition related ;) Look! mmmmm.. pasteleria, we stopped by after getting something to eat. I´m getting thinner here in Spain not because the portions are small but because I´m trying to avoid difficult communication confrontations. I´m embarrassed I can't communicate. I think I´m starting to get better at it. I´m being forced to learn Spanish because if I don't I will be either stranded, homeless, or starving. This trip is great! Muy bien, muy bien.

Saturday, April 29, 2006

Weekend Bike

A long weekend bike with a group is perfect for me to stay active without training for any triathlon in particular. This Sat. my wife and I went on a preview tour of the MS150 century ride from Irvine to San Diego. However we cut it short because 1) I'm not in great shape and 2) we kept Pat and Anya company on the way back. Today we went from Irvine to San Juan Capistrano and took the train back to Irvine. I plan on doing this ride more often because it's scenic and fun. Also, I enjoy riding the train for only $5.50. The only concern for me on this route is going through Laguna, the roads have plenty of traffic, it's hilly, and you have to share the road with cars. Nevertheless plenty of cyclist ride the PCH on on this stretch. Here's a picture of Peg, Anya, and Pat at the San Juan Capistrano train station.

In short, finding rides with clubs and other groups are a great way to get in some good distance rides for your triathlon training.

Wednesday, April 19, 2006

Swim Training - Orange County Triathlon Club

Update 10/28/09 - Any members with questions, please visit the OCTriClub.com website. For specfic dates and times click on the Calendar link.

For OCTC members the ocean swims are on again. I really want to go swim but I'm so busy with stuff before my trip that I can't. I will definitely be joining the swims after I get back because I'll have some triathlon races planned. Here are the details for the swim:

Corona del Mar swim will start this Thursday at 5:30 p.m.
Meet Luiz at the life guard station furthest to the right when facing the ocean; look for our OC Tri Club banner. Be ready to be IN THE WATER at 5:30 p.m.

There's another swim again on Sunday at 8:30 a.m. In addition to the swim on Sunday, Luiz will be leading XTerra Mountain bike training at Crystal Cove State Park at 10 a.m. This is a great opportunity for road racers to get some cross-
functional training.

Here are the directions to the Corona del Mar swim:
Corona Del Mar (Big Corona Beach)

Intersection of Iris Ave and Ocean Blvd
Corona Del Mar, CA 92625


From PCH, head south on Marguerite. It will dead end at Ocean Blvd – go right. Just before the intersection with Iris Ave, there is an access road on the left heading down to the beach. The beach at the bottom of this road is where we meet, but the parking fees are pretty high ($8 weekdays, $10 weekends). You can park for free anywhere on Ocean or the surrounding streets, then walk down the road to the beach.

Tuesday, April 18, 2006

Debbie's Marathon Relay

So Debbie has one week left of training for a relay leg of a marathon. She'll be running approx. 5.2 miles. In the past couple of weeks she has been cross training in the gym 2-3 times a week for 2-3 miles each. This is a great base to have and she now has a few days left before the race. This is what I would suggest.

Tues. night: Light jog on pavement maybe 1-2 miles to get use to shoes and socks. Don't push yourself. If anything feels wrong slow down and even walk so as not to take yourself out of commission. Try different socks on other runs if necessary.
Wed. : Jog 3-4 miles if you felt comfortable the day before.
Thurs. : Light jog 1-2 miles, do it very lightly to allow for your body to recover from yesterday don't over do it. Or your regular workout.
Fri. : Light Jog 3-4 miles do it in the morning if possible. Get in some distance and practice. Don't run too hard becuase you'll need to recover before Sunday. Normally I'd say not to run such a long distance so close to a race but I think it's important that you feel yourself out. If you feel comfortable on Thurs., do it on Thurs. and switch this day with the Thurs. run.
Sat. : Rest, let your body recover you can't do anything more. Do a super light jog/workout if you have to.
Sun. : Race day! Have fun and good luck!

Points to consider:
- Slowly get milage in on your shoes. Running on the pavement will be different then in the gym on a treadmill. You'll need to build up for your knee's and feet sake.
- You'll need to feel out your shoes for your feet so start running slowly.
- Make sure you are hydrating yourself like you would for a race. It's a balance, don't drink too much before hand so that your stomach sloshes. And definitely don't drink too little. You'll need more than just water so get use to drinking a sport drink like Gatorade.
- Make sure eat far enough in advance so you're not needing to use the restroom by race time.
- This is the last week before the race so take it easy don't push yourself too much as you want to be prepared for the race. The milage may seem high so cut back at any point so as to keep your energy. The point this week is to get use to the distance not build on your stregnth and endurance. You've already done that in the previous weeks.

Sunday, April 16, 2006

Staying Active

Although I'm not training for anything specific and I don't have a lot of time to work out I'm still sticking to a pretty simple weekly workout. I don't want to get too flabby before I take off for vacation.

Tues.: 2.2 miles
Thurs.: 2.2 miles
Weekend: 6.2 miles

Friday, April 07, 2006

Tri Training slow down

I know it's kind of sad that there are so few posts here. Someday I'll get to adding back my work outs. I apologize for the absence of content. I'm heading to Spain, Italy, Greece next month and been busy planning the trip so I've been neglecting training. When I come back I'll definitely start posting work out updates for at least a couple olympic races.

Friday, February 03, 2006

Malibu Tri Training

Malibu Tri Training - My next registered race is way off in September 17, 2006. I don't have set training for it yet becuase it's only a sprint. Still in the process of finding an Olympic distance race to do sometime in the next 3-4 months. Any suggestions?