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What Sports Are All About


I really enjoyed this column about a recent Ironman's experience:
You hit the point comparing the Iron Man events to the Super Bowl. Personally I have never watched a Super bowl or watched football on TV. Let me tell you one thing about Ironman events that most civilians might miss out on.

I trained, competed, and successfully completed my first full Ironman event June, 2009, in Coeur D’lene Idaho. It was my first triathlon of any distance. During the training process, a full year by the way, I met some truly inspiring and great people. One stood out however - a 60-year-old man who swam at the same pool I did. I never met someone so determined. His knees were scarred and battered beyond belief plus, if I am not mistaken, he had a chest scar that indicated he might have been a heart patient. But what a heart he had. He was always at the gym burning up treadmills, cycling, and swimming. I knew he was hurting, but he never gave up. When the weather got good enough to swim open water in the lake, I saw him there, easy to spot with his American flag swim cap & determined stroke.

Race day came and it was cold, windy with a good chop on the water. 2,000 athletes mulling around on the beach and I bump into Jim. Looking out on the water he said, “Man, I’m scared, I don’t think I can make it.”

I told him “You paid your dues and earned the right to stand on this beach with your fellow triathletes. Don’t let it get in your head. You can do it.

“But you’re a good swimmer,” he said. “So are you!” I replied.

He was nervous so I told him I would start with him and go with him until things settled and he got into t rhythm. The cannon went off and we got separated - I never saw him the rest of the day.

This is how Jim’s swim went: After the start, his first lap time indicated to race officials that he would never make the cut off. They actually stopped him as he came out of the water to run thru the timer and back in the water. He was asked point blank: “Do you really want to go back out?”

He did. He missed the cut-off and was taken to the medical tent right from the beach, if I remember. His day was done. But, he finished like the damn champ he is. The crowd, I am told, went nuts watching him go back out. They stayed to cheer him and others on.

They stayed until every last swimmer was out. Nothing new to Ironman followers, it’s a dedicated and enthusiastic bunch. Yeah, it is this kind of drama people glued to television just might miss out on. The sights, sounds … the whole visceral experience. Jim will be back guaranteed.

My father is a dedicated football fan who never really ever came to anything I ever did. He had never experienced something like the Ironman. It was very dark and cold when I crossed the finish line, but there my dad was pushing thru the crowd to greet me. He was very emotional when he heard the words, “Russell Dirks, YOU-ARE-AN-IRONMAN!” 


Money quote:
Theodore Roosevelt: "It is not the critic who counts: not the man who points out how the strong man stumbles, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Read the full article here.

Exciting!

Coach Paul sent us this e-mail this morning:
  This week we hit some climbs, then ....
  2/20 - Malibu. We're doing a very interactive transition clinic
  and teaching you how to go from swim to bike to run. Then 2
  hours on the bike/1 hour run.
  2/27 Westlake we'll be doing a "race sim" where you come and set
  up your own transition area like on race day and go through the
  whole thing. Long bike and a short run.
  3/6 - LBC - Open water work with our wetsuits, then a ride on
  the PCH south. Then leaving for the Desert.
  After Desert Weekend - we have 3 awesome and hard rides in front
  of us leading into a long brick on 4/3 then to WFTW (Wildflower
  Training Weekend)

  So .... this season is taking off. Buckle your seat belts. We
  talked early about my lousy math analogy, (better than the
  banking one, huh staff?) about how we have to add and subtract
  before we can multiply and divide. Well, we're dialing in the
  multiplication tables now, and we're going to biting into
  algebra here shortly. Then onto calc. Sweet.

  Saturday's gonna be challenging. Be there. Get some. Practice
  your nutrition. The late climb we have planned in the route will
  call attention to your nutrition. Make sure you're on your plan.
Bring it! Let's roll.

2/10 Swim Workout Tip


Coach Brad really wanted me to focus on the swim tip below today:
Extend your stroke as you go to air to achieve greater distance per stroke, which is what elite swimmers do. 
I will work on that this week! Not a fun swim today, but I got it in. And I know that I am getting great coaching because my coaches are not letting me slide on anything. Something I have come to learn in life: 
It's better to have someone say something than not. If no one is criticizing you (constructively), it means no one cares. 
Tough love. Go Team!

I also want to remember someone close to our team who passed away this week. Please read about Renee Benson's story at the website her family created below. I know her spirit was with me today as I was training.
Renee Benson's Website

Quick Notes (2/8/2010)


Switched up the weekend workouts this week because of the rain. 1.5 hour rain run (about 10 miles) on Saturday morning up in Malibu, followed by a 2.5 hour nap, then hit the pool for about an 1 hour to get in 2,500 yds of swimming drills. Sunday...woke up late and almost decided not to go biking. Correctly, got myself out of bed and rushed down to Santa Monica to meet up with some staff/mentors on the team for a 3 hour casual bike ride (Amalfi loop, Santa Monica, Playa Vista) or 42 miles. I had a fall again, but this was because I forgot to switch down my gears going up a massively steep hill. Once I realized that my biking was not moving up and I couldn't pedal anymore, physics ran its course and I tipped to the side. Adam and Foof fixed my bike seat and I was off for more...oh the joys of bikeriding! I am also GLAD that my team waited for me since I got down to Santa Monica super late...once again, do I need to reiterate what a great team this is? One for all, all for one! It would have sucked if I had to ride 3 hours alone - readers, don't try this at home.

DEDICATION OR STUPIDITY? You judge - I couldn't fall asleep Friday night for some odd reason and didn't past out until 5 AM (laid in bed for 2.5 hours). I woke up 1.5 hours later for our Saturday workout. And I only got 5 hours of sleep the night before my Sunday practice. Anyhow, I need to work on this "sleeping" concept. Geez.

Some other notes from this week: swimming is going along well, but I am still working on my stroke. I am trying to shorten the recovery part of my stroke so that my hand is grazing the water instead of doing a full arm motion. Brad, one of our coaches, noticed that on Thursday at the coached pool session, so I tried to work on that on Sunday. It's getting there, but still to add in everything else.

This week, I started to focus more on getting enough food in me instead of dieting. I realized that I care more about having energy on training/raceday as opposed to feeling lighter. Nevertheless, my body does not tolerate greasy foods as well as it used to (i.e., I tried to eat half an order Bon Chon chicken on Thursday and I felt bloated 3/4 of the way through. Last year, I could down double that order, no problem.).

I also hit up Performance Bike on Sunday for some extra water bottle holders for the back of my seat. Now, I can carry enough liquids for at least 4 hours of riding without having to stop at an aid station.

2/1/2010: Training Update



2/1/2010: Swam 1,500 yards today in about 32.5 minutes - longest bilateral swim (without breaks) for me ever! The most amazing part was that I knew I could go longer. As those of you who have read this blog know, I am not the fastest swimmer and only relearned how to swim a few months ago. We are still building our foundation for the longer distances but I am excited for the future. If you asked me about 6 months ago if I thought I could swim a mile bilaterally, I would have unequivocally said "No!". That's what makes this training process all the more special. Believe in yourself. Believe in the coaches. The challenge is all mental. I am no more special than anyone else or athletically gifted. What is your "Ironman"? Whatever goal you thought was impossible, go tackle it. Don't make excuses and start today!

1/30/2010: Amalfi bike loop 3 times with 1-1.5 mile bric runs in between. See picture above.

End of recovery week!

Team Love; Nuritz

I wanted to share an inspiring email that one of our participants wrote last week regarding a fall he had during one of our practice rides:

  Dear Team,


  I was planning to share a mission moment yesterday at the end of
  practice, but as some of you may have heard I had my first spill
  on the bike, so I didn’t get to finish the second loop and
  I want to share my story by email. But first I just want to say
  that this is an incredible team. Everyone was so amazing and
  supportive and took such good care of me, and of others
  who’ve taken tumbles this season. I feel blessed to get to
  know such a wonderful and inspiring group of people. I hurt my
  bum (cracked sacrum) but am otherwise ok- just a few
  scratches.I’m not sure how long it will be before
  I’m back in the saddle again, but I can’t wait.
  I’ve wanted to do the PV loop for years and it could not
  have been a more perfect clear day for it. What a truly
  beautiful ride!

  Accidents happen, in cars, on bikes, and sometimes walking down
  the stairs (my friend broke her hip on the cement stairs at her
  apartment). I want to emphasize how really critical safety is,
  especially helmets. If I wasn’t wearing a helmet, I
  don’t think I would be writing this email now, so please
  take it seriously. And watch the road! Whatever speed you are
  going when your bike hits something is the speed you will hit
  the ground with.

  Ok, on to my story. I did my first marathon last year (in Palos
  Verdes actually on some of the same roads as yesterday) and it
  was a big deal to me since marching band in HS was about as
  athletic as I’d ever been. But I did it on my own and I
  felt like it was a wasted opportunity-I could have been
  fundraising for an important cause. I was thinking it would be
  nice to do a triathlon (I’d had enough of running) and
  thought of doing TNT since I’d lost friends and family to
  Leukemia, and then I met someone from last year’s
  Ironteam and got inspired. But having never done a triathlon, I
  thought about it for months and kept going back and forth. I was
  still on the fence when my mom got diagnosed with Lymphoma. On
  October 19th she had successful surgery to remove her very
  enlarged spleen (7 lbs 15 oz! Like a baby!). That weekend I
  signed up for the team, deciding it would be a great way to give
  back. It was a major surgery with a long recovery (in the
  hospital 10 days and home resting for weeks) and then she
  started treatments. The big news I wanted to share, is that last
  week her oncologist said she is officially cancer free!!! She
  had her last treatment and now they’ll just check up on
  her in the future. And just in time for her birthday today! I
  can’t think of a better present. We have so much to
  celebrate and be thankful for.

  So next time you are getting in that pool when its freezing out,
  or running in the rain, or pushing up a tough grade on that
  bike, just remember what its all about- LLS had a part in making
  it possible for me to share this exquisite Sunday with my mom.

  Life is fragile, and to wake up healthy is such an incredible
  gift. We all forget this, we get caught up in life’s
  little bumps and annoyances. But there are crisp clear morning
  rides with snow covered mountains in the distance and hugs and
  soup from friends and family to remind us.

  “To speak gratitude is courteous and pleasant, to enact
  gratitude is generous and noble, but to live gratitude is to
  touch Heaven.”
  - J. A. Gaertner

  “Yesterday is history. Tomorrow is a mystery. Today is a
  gift. That’s why its called the present.” :-)

  Warmly,
  Nurit


Nutrition Post: What Not To Eat


 (via a newsletter)

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
  • Sauces (including ketchup)
  • Yogurt
  • Energy Bars
  • Soft Drinks / Fruit Juices
  • Processed baked goods
  • Cereals
  • Crackers
  • Ice Cream
  • Salad Dressing
  • Most packaged snack foods
Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
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