Your Tri Story - Inspiration for the young ones!
For the last year or so I am read numerous posts amazing workouts and races. Since I would like to get there some day, I figured it would be a great way to show your love of the sport, and also embrace an opportunity to gloat a bit by sharing your Tri Story. Themes should includes
- years in triathlon
-sports background
-progression in triathlon
-trianing protocol (everyone except Carl - I am already following your blog. 
)
-Key break through (For example - how long did it take you to get to 2x20 at 300 watts)
-best advice recieved and given
what any other information you think will be helpful and or inspiring .........
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Comments
- I played soccer and ran track in college. Not cross country - I was a mutli-events guy - much coller than being a cross country guy
- started tri as a challenge from a friend, continued in it to challenge myself
- A 6 month old probably would beat me across the pool
- started training with power a year ago, went to get a bike fit and the fitter told me I should be ashamed of myself because he can puch the same watts as I can....
- i run pretty well for someone who is 220, but have been trying to implement to pose method and higher cadence into my run
- best advice - be patient (give yourself three years - I am in year 3!!!!!
- mantra - just do it - damn it - just keep swimming, just keep running, just keep biking - the numbers will come!
I hope I covered most it
I have been playing in triathlon for 19 years now.
I grew up swimming in a lake for fun. Played soccer from ages 8 to 20. Riding a bike was transportation.
For the first 10 years I did no real training. I would literally decide on a Friday or Saturday night "I think I'll race tomorrow". The races were so small, I always podiumed, not saying much.
After moving back to the east coast, I could no longer drop into races on a whim and started to become disciplined (if you can all it that).
I did a HIM in 2005 and eventually signed up for an IM in 2008. That's when I found EN and have been here ever since. That was how I learned to train.
Advice- that brick wall is real. Manage your training plan, do not let it take over your life.
I got involved in triathlon from watching my kid! My oldest (now 18) did a kids triathlon at age 11 or 12. I was in my early 40s and had started running a little bit again (having run some when I was in grad school). I watched him swim, and i thought to myself "I can swim...I wasn't very good, but I swam high school...I can swim...". I saw him ride a bike, and I thought "I've got a bike... I can ride a bike..." and I saw him run, and I thought "Heck, I ran a marathon 15 years ago...I can run."
So I entered a local sprint race and did it and was pretty proud of my effort. I don't remember the exact time or distances, but it was a pretty typical sprint and I finished in around an hour and a half. I was pretty self-satisfied...until I saw that I got DEAD LAST in my age group! :-) Now, obviously of the 19 people there in my AG that day, none was "horrible" or walked, but still... LAST????
Anyway, I still thought it was a ton of fun, and I decided to do an Olympic the next year, and then I was hooked... I've done a couple of IM, but right now I'm focusing on HIM. I'm a pretty voracious reader, and I read all the books, listened to all the podcasts, and I ended up here... and last year I got to compete at LV 70.3. Not too bad! :-)
About 3 years ago I was 33 years old, 5'5" and 205 lb. I had no "sports background" other than sailing competitively when I was 16-19 years old. Sailing is not exactly comparable to endurance sports.
After our second daughter was born my wife took up running and I ran a "Shamrock Shuffle" 8k with her, this was in 2009. I ran it in around 11 minute miles. A few months later I ran a 10k in 9:30 minute miles and got totally hooked on making improvements and going for PBs. My wife and I had made a few changes in diet starting in February (eating all the same stuff, but in about half the quantity we did previously), so I lost weight and started to make even more improvements in running. My "training protocol" was to run 3.5 miles 4x per week. I ran pretty much as hard as I could each run, so I'd be pretty spent at the end. I did no structured training workouts at all. By the end of that summer ran a "Turkey Trot" 8k in 7:59 pace which I thought was awesome. I can't remember exactly how much I weighed at that point but it was probably around 160lb. A friend of mine from high-school in Canada who now lived in NYC told me he was going to do a triathlon and to make a long story short we decided to have a fun weekend in Chicago the next summer and both do the Chicago Triathlon in August 2010.
In the winter of 2010 I took out a Y membership and started swimming in the local 20yd pool. I read the "Total Immersion" book and watched the video, but didn't take any lessons. I went to the pool 4x per week and worked my way up pretty quickly from 500 yards to 2000 yards per session. I still didn't know about formal structured workouts, so my "workout" was to start swimming and then stop when I got to 2000 yards (50 laps). I then added a twist where I would do 5 laps "fast" followed by 5 laps "slow" and alternate that until I got to 2000 yd. I never did any biking or running that winter (I did not own a trainer although I had bought a tri bike in a Craigslist transaction that fall).
In the spring of 2010 I re-started running and ran the same "Shamrock Shuffle" but this time in 7:15 pace. By now my weight was probably around 150lb. Note that until this point there was no "training protocol"…the "protocol was 4x per week running. It was all about short distances, but very regular and consistent. All runs were at "full speed" all the time.
I then started training for the Chicago Triathlon with a group called Chicago Endurance Sports. Essentially they had a "beginner tri" program to prepare you for the race. They gave a bunch of workout instructions in a booklet but truthfully I did not understand "z1", "z2" etc since I did not use an HR monitor or powermeter. RPE made no sense to me because all riding, running and swimming was "full speed". So I did the workouts but the "protocol" you are looking for me to describe didn't really exist. Essentially I did 3x rides per week and kept up my 4x runs. The group workouts were running on Thursday and a ride or brick on Saturday and I did those and followed the instructions. At a 7:15 run pace I was one of the faster folks in the group, so I made friends with a few of the people who ran at about the same pace as me (this is a very relevant point for, btw, because I think the motivation of doing workouts with a training partner really adds a lot, as does accountability to the EN team).
I did the Chicago tri and got a 2:25 time which was 11th in my AG. I was pretty ecstatic. I had bought an Aero helmet and rode 23 mph on the bike (still no power or HR) which was faster than I ever thought possible to ride. Usually I targeted 20mph but I guess on race day I was super amped up and the aero helmet had a big impact too. Upon examining the results what I realized that the ride wasn't the key thing, however…it was the RUN. I ran a 7:21 pace and apparently that was the really distinguishing factor in my AG. My realizing this turned out to be a VERY relevant point for how I ended up in EN. I think I weighed 145lb by the Chicago tri.
After the Chicago tri I connected with the guy who I met during the CES training program and raised the idea of doing a half-iron. I figured that with a job and family an IM was out of the question (and I still believe that) but that a half-iron would be do-able. He agreed and I did on-line research into training programs. I found EN and was attracted by two parts of the core philosophy: "high ROI" for the age grouper and "execution trumps fitness", i.e. there is no such thing as a great bike followed by a bad run. The rest is easy…FOLLOW THE EN PLAN AND GREAT THINGS WILL HAPPEN.
- I bought a powermeter and an indoor trainer in December 2010
- I started the OS in January 2011 which were my first ever structured workouts, running or biking
- The "training protocol" was to do as many of the "Advanced OS" workouts as possible, and do them exactly as written. No more, no less. Given a crazy work and travel schedule this meant workouts at 10pm or later, workouts after transatlantic and transpacific flights, etc. No bagging workouts because "too tired" or "feel like I need extra recovery". Injuries are a different animal…those require dialing back. But I'm in my 30's and I really believe that "I feel like 'listening to my body' says I need extra recovery" is a recipe for bagging workouts I should have done
- The ONLY ONE DEVIATION from the EN plans was that most of the brick runs I ran at "full speed". Also on the long runs I usually did z4 instead of z3 for the early intervals and z3 instead of z2 for the remainder time. So the runs were higher intensity than prescribed.
- My FTP started at 211 and ended up at 244 within ~20 or so weeks
- My weight dropped to 137lb, which is about where it is today whenever I'm in "training-mode"
- I did the same "Shamrock Shuffle" as the 2 years before and ran it in 6:41 pace…something I thought would never be possible
- I bought a used bike off of a local EN teammate and bought a disc wheel
- I did an Olympic-distance race in June about a month before my half-iron and got 2:15:16…6 months before I would have thought you were on crack if you told me that was possible. My 10k run was a PB, 6:36 pace, and I biked 23.7mph
- I did my first half-iron at Racine 70.3 and despite 96 degree heat and 106 heat index I beat my stretch goal of sub-5:00 with a 4:48:48 and qualified on a rolldown for Vegas. I followed the EN execution recommendation TO THE FRIGGIN' T…I rode the EXACT WATTS THAT THE TABLES TOLD ME TO RIDE, PERIOD. AND THE RESULT WAS A SLOWER-THAN-I-COULD-HAVE BIKE BUT A HALF-MARATHON RUN THAT BEAT THE CRAP OUT OF MOST PEOPLE IN MY AG, WHICH IS PRECISELY WHAT THE EN COACHES SAID WOULD HAPPEN!!
The next season – 2012, which we just wrapped up – was pretty much "rinse and repeat" although I did two things differently.
1. I modified the plan very slightly to eliminate any runs over 90 minutes. I just felt the injury risk was too great and since my HIM run split was only a bit over 90 minutes, I figured the extra endurance wasn't necessary.
2. In December of 2011 I took 4 swim lessons in an endless pool with a coach. My t-pace dropped from 1:43 to 1:32 instantly as a result of those 4 lessons. Best value from $400 in triathlon I think I ever got! I'm nothing as a swimmer compared to my running and biking, but that improvement was just huge for my confidence and put me much more "in the hunt" in my AG.
My racing in 2012 was a ton of fun. I qualified for Vegas again, this time at Kansas 70.3. I met a lot of EN-ers in person and developed a pretty deep roster of training partners: Matt Ward, Matt Ancona, Ed Gross…all of these are names that EN vets will recognize from the forums. Plus my dad who decided to get into the action and join EN…powermeter and all. I thought my fitness would never improve to be better than in 2011 – that summer was the first year of EN and truly the "breakthrough", but yet I did manage gains. My FTP got up to 256. I ran the "Shamrock Shuffle" 8k yet again…this time in 6:23 pace, and did the June Olympic-distance race with a run at a 6:31 pace which was another PB. I didn't have much expectation at Racine since Kansas was my "A" race and I had a big family vacation in the middle, but I ended up breaking 4:40 and going 4:39:39. The improvements were spread across all the disciplines but the real difference-maker was the swim, which I cut from 38:27 to to 34:15. That was just huge.
Looking back at all this it is a MUCH longer story than I expected to write!! But hopefully it gives some color as to one particular person's pathway. As I reflect back, the real keys to progression and improvement were:
- Weight loss
- Running with consistency and intensity (not long distances)
- Getting a powermeter
- Taking some swim lessons and capturing the low-hanging fruit on technique
- Following the EN plan and being really committed to getting the workouts done, no matter how late at night, after flights, whatever
- Following EN execution guidance EXACTLY
Best of luck on your personal journey!
http://kimsironmanquest.blogspot.com/
No rags to riches (or couch to IM) story here. More like the cliche, "He was born on third base, and thought he hit a triple." In retrospect, of course, everything seems inevitable:
The first five years or so I did sprints and Olympics and did one HIM. 2006 was my first IM - and found my distance. I am not fast, but turns out I can go for a long time! Qualified for Kona in 2008. I've done a total of 6 IMs. Still waiting for that key breakthrough. Really waiting for it on the bike! Best advice: JKR (Just Keep Running) - you will pass a ton of people at Ironman with this one alone! Oh, and keep it fun!
-sports background - I was fat, lazy, and smoked a ton from the age 16. I quit smoking in 2006 and started running.
-progression in triathlon - Again, I was fat, lazy, and smoked a ton... OH and drank a lot. Back in 2006, I made a promise to my partner that I would quit smoking when we moved in together. So I lived up to my promise.
-trianing protocol: EN is my training protocol right now.
-Key break through (For example - how long did it take you to get to 2x20 at 300 watts) - I did my first 1/2 IM in 2011, now i am trying for my first full in 2013.
-best advice recieved and given - Life is short, Live it!! I also believe that being happy with yourself should be your first priority.
I was 60 lbs overweight, extremely high BP, cholesterol, sleep apnea, acid reflux....all the problems that come with being fat and lazy. Decided one day while watching the Biggest Loser that I needed to do better, so I decided to run a marathon, started out very slow and very painful. 6 weeks later was in a high speed motorcycle accident and couldn't run for 12 weeks, but swam and biked to continue the fitness improvement. When I was able to run again I had some bike and swim fitness so decided to do a triathlon (older brother is a 1999 Kona Qualifier). Started with Olympics and have progressed each year to the next longer event. Dropped those 60 lbs and corrected all my blood work, a physical 1 year after starting showed textbook blood work numbers. I have been with EN sine April of 2011, 8 weeks before my first Ironman. 2011 was the year of ironman, I did Couer d'Alene (11:57:xx) and Arizona (10:52:xx). I have qualified two years in a row for Boston, although I will probably never actually run it. In 2012 while pre-riding the Ironman Tahoe course I was struck from behind by a hit and run car and shattered my collarbone and impaled and degloved my right thumb. 5 weeks later I completed Ironman Canada with a one armed, no wetsuit swim and using my road bike in 12:53:xx. In hind sight I probably should have sat that one out, but wanted to prove I could do something bigger than me. This years all about getting back to where I was prior to the accident.
Over the years I gradually progressed to longer distances, often times making a lot of mistakes along the way, but still having fun. I've trained with some incredible training partners (much faster than me) who've become great friends over the years. The whole multisport lifestyle has become who I am. I'm setting an example to my kids about a healthy lifestyle and I'm proud of their involvement in sports. I've had stressful points over the years that have me question my committment to triathon, but then I realize that there's nothing like the adrenaline rush from getitng out and riding or running.
Hmm ... could the following be true?
Stories like Steve, John (s), Jonathon, Kim and Matt are eye-opening to inherent human potential. Those who deny their natural athleticism mystify me. Life's better when you move.
I am a relative newbie to tris. Started running marathons ten years ago, adult onset athlete, though I was never a couch potato and always worked out. On a trip to Australia, I missed out on the chance to snorkel near the GBR because I was afraid, I have no fears walking into the ocean, but getting my face in was terrifying. I decided I had to learn to swim. That was a challenge after three learn to swim sessions I still hadn't learnt to float, so in July of 2004 took a class called swimming for Terrified Adults. Finally learnt to float and eventually to swim but the fear of deep water stayed and I am still not good at treading water at all and still have a lot of fears, but learnt how to control it. A year later I bought a bike, learning to ride clipless was another long saga with the scars to show for it.
Eventually in 2008 I worked up the courage to do my first sprint tri. Quite the comedy in retrospect, I fell riding down to the start of the event, then hyperventilated and panicked in the pool. I did eventually get out of the swim, the chain on my bike slipped and I'd no clue at the time how to fix it. Still I managed to have a blast. However later that year I crashed my bike and got focused on some running goals. In 2011, I started swimming again with my tri group and slowly built the courage to do an OWS, finished the swim but DNFed the race because I messed up and skipped one loop of the somewhat crazy bike course. Then did the US open sprint with an 800 swim, placed in my AG. And that was it, last year I did the Austin HIM and also the Redman 1/2 aquabike. And now signed up for IMAZ. I am excited and a bit scared of what lies ahead and of the IM swim etc, but wouldn't be fun if it didn't scare you just a little.
3 months later I did my first sprint triathlon (swim was in a pool) and figured out how transitions worked. Did a couple more sprints, then an Olympic in July and September. Then I did my first half IM in September...Poconos. What a blast that was! None of my friends could believe I would do a HIM in 6 months. But that's how I am, I jump in with both feet without thinking. Glad I did. Before I joined EN in November I basically read everything I could online about how to train myself and asked advice of some friends.
This year Im doing 2 more HIM's and next year I am planning on doing my first full IM at LP. I am really hooked on this sport and love training in 3 different disciplines. So far, so good!
Spent my 20's getting doughy and out of shape. Tried getting back into running again a few times, but failed because I was trying to match my high school pace. I'd end up stiff and sore and couldn't get into a rhythm. Then one day a coworker told me about heart rate monitors, and said to go for HR and time (not pace). It was revolutionary to me. I slowed down, and actually enjoyed running again - even though I was ~2x as slow as I used to be (12 min/miles vs 6 min/miles in HS). So yes, we love fast paces here at EN, but there's something to be said for starting out with some sort of base
I always wanted to do a marathon, and I figured it was always something that I could do 'later - when I have time'. Eventually realized that 'later' may not exist - and as I was approaching my 30's, it wasn't going to get any easier. So I started jogging more regularly. In all honesty, the main impetus was that I wanted to increase my cardio to maximize bottom time while scuba diving in Hawaii during my upcoming honeymoon.
Yup, got back into things because I wanted to eek out a few more minutes of bottom time.
Fast forward to 2008 when gas prices were skyrocketing - I had been running ~15 miles/week for a couple years with little improvement, and I decided to start riding my bike to work once I saw someone else do it. That same year, a neighbor put in an endless pool which I had access to, and I was talking with a friend who just did IMLP (the rainy year). As we spoke on the phone, I thought 'Eff it, I'm gonna go an IM - I've been running, I just started riding a bike, and I have access to an endless pool - if I'm looking for a sign, this is it'. I kept that goal quiet for a few years because I knew I had a lot of work to do. Plus, my wife had made me promise earlier in our courtship not to become a triathlete, because 'Those people are crazy - they pee in their wetsuits!' She's since changed her stance to say its acceptable to do something like pee on the bike if one is trying to qualify for Kona. Gotta pick the battles, I guess
Fast forward again a couple years - through multiple attempts @ a marathon but stricken w/ITB issues, building up bike distance, learning how to swim again (for efficiency) - and I finally got all that crap figured out and did my first HIM in 2011 - the Patriot half. Then, in 2012 I did IMLP for my first full.