A Costa Rican preparing for Ironman France

Fashion Advice

2011-09-21T05:12:00.001-07:00

It's more important to look good every day than to look different every day.

If anyone finds or has any other piece as good as the one above, please let me know.

Future Events 2012 and 2013

2011-09-09T14:25:00.000-07:00

Here is my wishlist for the months to come...

My latest Workouts

2011-09-09T14:10:00.000-07:00

I have been doing these workouts from www.beachbody.com

Book Recommendations

2011-09-09T14:00:00.000-07:00

These are reshaping my life:

Triathlon Wallpapers

2011-03-15T12:58:00.000-07:00

Thoughts of a triathlete

2011-03-07T06:26:00.001-08:00

It´s obvious I enjoy triathlon. What I like the most is enjoying to the fullest and being at an acceptable level; that is why I take care of myself inside and out. I suppose that explains my crazy schedules, the planning, the nutrition; all are key for sports-driven person wishing to give his best – and enjoy to the fullest.

The only thing left for me to say is that there is no better stimulus to training than registering for a race, an Ironman or any event that challenges me and my body to go further and achieve more. I love the feeling of getting done with the toughest workout, ride or race and know that I just accomplished something I never thought I could.

Es obvio que disfruto del triatlón. Lo que más me gusta es disfrutar al máximo y estar en un nivel aceptable, por lo que tengo que cuidarme tanto por dentro como por fuera. Esa es la razón de mis locos horarios, de la planificación, y la alimentación; son fundamentales para todo deportista que quiera dar lo mejor de sí – y disfrutar al máximo.
Solo me resta decir no existe mejor estímulo para entrenar que inscribirse en una carrera, un Ironman o cualquier otro evento que me desafíe a mí mismo y a mi cuerpo a ir mas allá y alcanzar mucho más. Me encanta el sentimiento de terminar con un entreno, un ride o un evento de los más duros y pensar que acabo de completar algo que nunca pensé que podría.

Triathlete's Prayer

2011-02-25T07:26:00.000-08:00

Oh God,
You have taught us to compete with perseverance the race that is set before us. Give me good courage to run this race to the finish. Be with me when I am in the water and on land, so that I may feel your presence in all things--in wind and in weather, in the beauty and magnificence of nature, in the passing scene, and in the health and vigor of my body straining to meet this challenge. May I compete in this race in a way that brings honor to you, myself, and those with whom I compete. When I finish the race may I do so humbly and should I not finish may I accept it with equal grace knowing that I have done my best.

Chacón And Williamson Win At Rev3 Costa Rica

2011-02-24T14:28:00.001-08:00

Costa Rican Leonardo Chacón and Kelly Williamson win the Revolution3 Costa Rica Triathlon.

Local favorite Leonardo Chacón and American Kelly Williamson won the Costa Rica Revolution3 triathlon. The professional Revolution3 race took place in heat and humidity on February 20, 2011. Athletes took to the water at La Playa Conchal just behind the Reserva Conchal in Guanacaste, Costa Rica. It was a beach start for the professionals with the males starting at 6:15am, in temperatures around 80 degrees and climbing. The women followed three minutes later.

At the beginning, the women all swam off course and headed to an incorrect buoy. However, they quickly recovered and did not lose too much time. The pros swam a two-loop course and had to physically leave the water to run around and tag a buoy before entering the water again for the second loop. Out of the water for the first loop was Brian Fleischmann leading the pack. For the women, Williamson was leading after the first swim loop. Fleischmann was able to maintain his lead and was first out after the swim heading into transition, followed closely by Manny Huerta and Chacón. However, positionschanged for the women; Amanda Stevens completed the swim first with Williamson and Hilary Biscay just seconds behind her.

Out of transition for the males, Huerta took the lead over Fleischmann. However, not long after the bike ride started, Chacón took over and steadily maintained the top speed for the day on a challenging bike course with tough climb and gravel terrain within the first two kilometers. Following his sizeable lead were Andrew Starykowicz and Fleischmann.

For the women, Stevens was able to keep the lead and was first out of transition. But Williamson took her over and was first off the bike with a considerable lead. Coming off the bike in a pack were Stevens, Bree Wee and Annie Warner.

Chacón held the lead for the majority of the race and finished first with an unofficial time of 1:53:47. Placing second and third were Huerta and Fleischmann, respectively.

On the run, Williamson kept up her hard and fast cadence and placed first with an unofficial time of 2:10:56. Behind her were Kate Major making up considerable time on the run for second and Annie Warner held on for third.

ESOS LOCOS QUE CORREN

2011-02-24T13:47:00.000-08:00

Yo los conozco.
Los he visto muchas veces.
Son raros.
Algunos salen temprano a la mañana y se empeñan en ganarle al sol.
Otros se insolan al mediodía, se cansan a la tarde o intentan que no los atropelle un camión por la noche.

Están locos.

En verano corren, trotan, transpiran, se deshidratan y finalmente se cansan… sólo para disfrutar del descanso.
En invierno se tapan, se abrigan, se quejan, se enfrían, se resfrían y dejan que la lluvia les moje la cara.
Yo los he visto.
Pasan rápido por la rambla, despacio entre los árboles, serpentean caminos de tierra, trepan cuestas empedradas, trotan en la banquina de una carretera perdida, esquivan olas en la playa, cruzan puentes de madera, pisan hojas secas, suben cerros, saltan charcos, atraviesan parques, se molestan con los autos que no frenan, disparan de un perro y corren, corren y corren.
Escuchan música que acompaña el ritmo de sus piernas, escuchan a los horneros y a las gaviotas, escuchan sus latidos y su propia respiración, miran hacia delante, miran sus pies, huelen el viento que pasó por los eucaliptos, la brisa que salió de los naranjos, respiran el aire que llega de los pinos y entreparan cuando pasan frente a los jazmines.
Yo los he visto.

No están bien de la cabeza.

Usan championes con aire y zapatillas de marca, corren descalzos o gastan calzados. Traspiran camisetas, calzan gorras y miden una y otra vez su propio tiempo.
Están tratando de ganarle a alguien.
Trotan con el cuerpo flojo, pasan a la del perro blanco, pican después de la columna, buscan una canilla para refrescarse… y siguen.
Se inscriben en todas las carreras… pero no ganan ninguna.
Empiezan a correrla en la noche anterior, sueñan que trotan y a la mañana se levantan como niños en Día de Reyes.
Han preparado la ropa que descansa sobre una silla, como lo hacían en su infancia en víspera de vacaciones.
El día antes de la carrera comen pastas y no toman alcohol, pero se premian con descaro y con asado apenas termina la competencia.
Nunca pude calcularles la edad pero seguramente tienen entre 15 y 85 años.
Son hombres y mujeres.

No están bien.

Se anotan en carreras de ocho o diez kilómetros y antes de empezar saben que no podrán ganar aunque falten todos los demás.
Estrenan ansiedad en cada salida y unos minutos antes de la largada necesitan ir al baño.
Ajustan su cronómetro y tratan de ubicar a los cuatro o cinco a los que hay que ganarles.
Son sus referencias de carrera: “Cinco que corren parecido a mí”.
Ganarle a uno solo de ellos será suficiente para dormir a la noche con una sonrisa.
Disfrutan cuando pasan a otro corredor… pero lo alientan, le dicen que falta poco y le piden que no afloje.
Preguntan por el puesto de hidratación y se enojan porque no aparece.
Están locos, ellos saben que en sus casas tienen el agua que quieran, sin esperar que se la entregue un niño que levanta un vaso cuando pasan.
Se quejan del sol que los mata o de la lluvia que no los deja ver.

Están mal, ellos saben que allí cerca está la sombra de un sauce o el resguardo de un alero.

No las preparan… pero tienen todas las excusas para el momento en que llegan a la meta.
No las preparan…son parte de ellos.
El viento en contra, no corría una gota de aire, el calzado nuevo, el circuito mal medido, los que largan caminando adelante y no te dejan pasar, el cumpleaños que fuimos anoche, la llaga en el pie derecho de la costura de la media nueva, la rodilla que me volvió a traicionar, arranqué demasiado rápido, no dieron agua, al llegar iba a picar pero no quise.
Disfrutan al largar, disfrutan al correr y cuando llegan disfrutan de levantar los brazos porque dicen que lo han conseguido.
¡Qué ganaron una vez más!
No se dieron cuenta de que apenas si perdieron con un centenar o un millar de personas… pero insisten con que volvieron a ganar.

Son raros.

Se inventan una meta en cada carrera.
Se ganan a sí mismos, a los que insisten en mirarlos desde la vereda, a los que los miran por televisión y a los que ni siquiera saben que hay locos que corren.
Les tiemblan las manos cuando se pinchan la ropa al colocarse el número, simplemente por que no están bien.
Los he visto pasar.
Les duelen las piernas, se acalambran, les cuesta respirar, tienen puntadas en el costado… pero siguen.
A medida que avanzan en la carrera los músculos sufren más y más, la cara se les desfigura, la transpiración corre por sus caras, las puntadas empiezan a repetirse y dos kilómetros antes de la llegada comienzan a preguntarse que están haciendo allí.
¿Por qué no ser uno de los cuerdos que aplauden desde la vereda?

Están locos.

Yo los conozco bien.
Cuando llegan se abrazan de su mujer o de su esposo que disimulan a puro amor la transpiración en su cara y en su cuerpo.
Los esperan sus hijos y hasta algún nieto o algún abuelo les pega un grito solidario cuando atraviesan la meta.
Llevan un cartel en la frente que apaga y prende que dice “Llegué -Tarea Cumplida”.
Apenas llegan toman agua y se mojan la cabeza, se tiran en el pasto a reponerse pero se paran enseguida porque lo saludan los que llegaron antes.
Se vuelven a tirar y otra vez se paran porque van a saludar a los que llegan después que ellos.
Intentan tirar una pared con las dos manos, suben su pierna desde el tobillo, abrazan a otro loco que llega más transpirado que ellos.
Los he visto muchas veces.

Están mal de la cabeza.

Miran con cariño y sin lástima al que llega diez minutos después, respetan al último y al penúltimo porque dicen que son respetados por el primero y por el segundo.
Disfrutan de los aplausos aunque vengan cerrando la marcha ganándole solamente a la ambulancia o al tipo de la moto.
Se agrupan por equipos y viajan 200 kilómetros para correr 10.
Compran todas las fotos que les sacan y no advierten que son iguales a las de la carrera anterior.
Cuelgan sus medallas en lugares de la casa en que la visita pueda verlas y tengan que preguntar.

Están mal.

-Esta es del mes pasado- dicen tratando de usar su tono más humilde.
-Esta es la primera que gané- dicen omitiendo informar que esa se la entregaban a todos, incluyendo al que llegaba último y al inspector de tránsito.
Dos días después de la carrera ya están tempranito saltando charcos, subiendo cordones, braceando rítmicamente, saludando ciclistas, golpeando las palmas de las manos de los colegas que se cruzan.
Dicen que pocas personas por estos tiempos son capaces de estar solos -consigo mismo- una hora por día.
Dicen que los pescadores, los nadadores y algunos más.
Dicen que la gente no se banca tanto silencio.
Dicen que ellos lo disfrutan.
Dicen que proyectan y hacen balances, que se arrepienten y se congratulan, se cuestionan, preparan sus días mientras corren y conversan sin miedos con ellos mismos.
Dicen que el resto busca excusas para estar siempre acompañado.

Están mal de la cabeza.

Yo los he visto.
Algunos solo caminan… pero un día… cuando nadie los mira, se animan y trotan un poquito.
En unos meses empezarán a transformarse y quedarán tan locos como ellos.
Estiran, se miran, giran, respiran, suspiran y se tiran.
Pican, frenan y vuelven a picar.
Me parece que quieren ganarle a la muerte.
Ellos dicen que quieren ganarle a la vida.

Están completamente locos.

Marciano Durán

Marzo 2008

Revolution 3 Costa Rica 2011 – Race Report

2011-02-23T13:45:00.000-08:00

Revolution 3 Costa Rica 2011 – Race Report
Although everyone’s experience is a bit different, just like everyone’s pictures are, we would all agree that the REV3 Triathlon in Costa Rica was awesome!

My REV3 Costa Rica story
This REV3 HALF was: hills, heat, nature at its best, friendship, the warmth of people, and more hills and heat.

Swim - Water, Colors
At 6:45 the start countdown ended, and we made it into the pristine waters of the white-sanded beach of Conchal in the North of Costa Rica – waters which were nicely warm for a morning swim. The blinding sun soon came out, and we could see the mountains as we pulled our faces out of the water for breathing. The mountains were both covered with brown dried grassland and green trees, while the blue waters gave a beautiful contrast to the yellow and red buoys, yet on our last strokes, our eyes were definitely fixed on the blue REV3 arch.

Just past the blue arch, I saw my friends again. Again that is right, I had already met with friend competitors and their families:
 the Segura’s (Ivannia, her niece Andrea, her sister Fanny, and her friend Juan Gabriel),
 the Prada’s (Ricardo, his wife Yamileth, his daughter Karina),
 the Ocampo’s (Armando, and his wife Alejandra),
 the Alvarado’s (Ricardo, his dad Raul Sr., his mom Aracely, his brother Raul Jr., and his fiancée Jessica) ,
 Triton teammates (Jorge 171 from the gym, Esteban Segura, and Chacha)
 Even Krista from REV3 cheered me later on during the run – ehhhh!!

And I may be forgetting a few names… you know my forgetful nature – ha ha.

Bike – Hills, Wind
Off T1, on to a 100-meter climb in 1.5 kilometers; and then came the corresponding down slope --- fast! Steep was the name of the game. Then after three loops in a rather hilly and very windy landscape, we had to climb the same hill to reach back to T2, this time around a bit worn-out though.

It was definitely not a course to improve one’s PR, but to enjoy.

Run – Sand, Heat, Water, Sponges, Hills, Tree Shade, Friends
The 21 kilometers were spread into four loops, the first of which seemed the toughest one; right after the bike – no wonder. T2 started off by heading into the beach were Ivannia was waiting to run along with me, and give me both food and drink, but most specially great vibes.

Just past the beach and onto the pavement, I stepped into the Alvarado’s territory. Right, my friends the Alvarado’s were there with sponges soaked up in ice-cold water, which I squeezed on my back and head, and without which I would probably melted onto the road.

After the first loop, I had picked up a pace that felt more bearable and which kept the thought of walking away.

The second half of the loop was just hills and trees, oh and a golf course with an ocean view!!

After my fourth run loop, my friends were at the finish line; in fact, they were always in the right place at the right moment, what a blessing!

Then upon crossing the finish line, with a coconut in one hand and a beautiful medal hanging from my neck, I headed to the nearest ice-water bin and doused my body thoroughly with cold water, to bring my temperature back down and also simply as nice treat amidst the heat and the humidity.

and mixing a few of my favorite quotes, I'd say: REV3 let me confirm once again that in triathlon, we accept the challenges others only contemplate. People say that we're searching for the meaning of life. I don't think that's it at all. I think that what we're seeking is an experience of being alive, so that our life experiences on the purely physical plane will have resonances within our own innermost beings and reality, so that we actually feel the rapture of being alive.

And yes indeed, it is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest men. When you see 20 or 30 men line up for a distance race in some meet, don't pity them, don't feel sorry for them. Better envy them instead.

XXII Edicion Competencia de Aguas Abiertas Punta Leona 2011

2011-02-16T05:21:00.000-08:00

More information

IM tattoos/ Ironman Tattoo Designs - III

2011-02-14T07:20:00.000-08:00

For more IM tattoos/ Ironman Tattoo Designs in this blog see my entries for:
January 9, 2009 and
August 14, 2009

Images contained within this site, with the exception of those represented to be originally produced by me, are believed to be in the public domain. They have been obtained from public domain libraries on the Internet. I do not sell or license any of these collected images and claim no individual copyright to them. They are gathered and made available here solely as a free public service to the Internet Community.

Some well-known events in Costa Rica

2011-01-10T12:08:00.000-08:00

Costa Rica International Marathon
El Reto de los Volcanes (Volcanoes Challenge) Bike Race
Ruta de los Conquistadores (Route of the Conquistadors) Mountain Bike Race
The Coastal Challenge
The North Face Trophy Bike

For event links see recommended links ------------------------------------------------>

Costa Rica International Marathon

(Parque La Sabana, San Jose. $20 marathon or half marathon; senior citizens free. 2222-0804 or 8354-6000)
Inaugurated in 1996, the Costa Rica International Marathon was designed to take advantage of San Jose’s hilly and demanding terrain. Covering San Jose’s streets from La Sabana Park west toward the airport, the race winds its way through 26 miles of urban jungle. A half marathon begins at the same time. Racers are grouped by age, skill level and gender. Wheelchair participants are encouraged to enter. The event typically takes place in December.

El Reto de los Volcanes (Volcanoes Challenge) Bike Race
(Central Valley. $750. Registration fee includes most meals and lodging. 2433-6703 or 8343-1708)

Bike five volcanoes in three days – the challenge of a lifetime. Branching out from the Central Valley race base, bikers pedal up Costa Rica’s towering Irazu, Turrialba, Barva, Poas, and Arenal

Ruta de los Conquistadores (Route of the Conquistadors) Mountain Bike Race
The Ruta de los Conquistadores is Costa Rica's largest mountain bike race. Promising more than 240 miles of challenging coast-to-coast trails and alternating terrain, the four-day challenge tests the limits of almost every rider. Known as a stage race, there is a time limit to complete each day’s race leg; those who do not finish may continue on but will not be considered an official finisher. Bikers are divided into five groups: Men’s, Women’s, Master A 30-30, Master B 40-49, and Veterans 50+. The Route of the Conquistadors race is typically held at the end of each year, in October or November.

The Coastal Challenge
(Country-wide. $1,950-$2550; 10% for groups of 4+ registering together. Packages include ground transportation, food, and medical assistance. In the U.S.: 203-353-1608 begin_of_the_skype_highlighting 203-353-1608 end_of_the_skype_highlighting)

The Coastal Challenge is an annual race that sends runners hurtling over Costa Rica’s open plains, forests, and trails. Spanning 125-155 miles and spread out over seven days, it encourages participants to challenge their fears, become one with the landscape, and participate in Costa Rican life. Routes change yearly. In 2010, there are two different races available in January and February: the Rainforest Expedition Run (along the Southern Pacific coast) and the Route of Fire (the North Pacific coast and interior).

The North Face Trophy Bike
(Arenal to Samara. $499 4-day program; $899 8-day program. Packages include lodging, transportation, and food. 2524-2014)

A 125-mile race over Arenal's volcanic terrain, into the cloud forests of Monteverde, and down to the shores of Samara Beach – the North Face Trophy Bike race is the dream route of mountain biking aficionados. The race is divided into three categories – Competitor, Adventurer, and Recreation – and each route is tailored to meet the needs (and limits) of each. The race is known for exquisite scenery, and the adventurer and recreational categories both place aim to provide racers with the best sightseeing opportunities. The Trophy Bike race is held each October.

My Challenges for 2011 and 2012

2011-01-07T11:42:00.000-08:00

Feb 19 2011--- Triatlón Revolution 3 Costa Rica ( ½ Ironman)

Feb 26 2011--- Carrera campo traviesa al Cerro Chirripó

March 27 2011- Maratón Internacional de Costa Rica 2011

May 7 2011---- Triatlón Internacional del El Coco ( ½ Ironman)

Sept 13 2011--- Maratón Internacional de Tamarindo

Nov 2011 -----Ticoman ( ½ Ironman)

Nov 2012 ---- Jungle Run (Pto Viejo) Cross Maratón

April 2012 --- El Reto de los Volcanes

May 2012 --- Ironman Brasil

Rev3 Costa Rica

2011-01-07T10:46:00.000-08:00

I have registered for the REV3 1/2 Ironman in February 2011 in Costa Rica.

Race Report: Ironman Cozumel 2010

2011-01-03T11:18:00.000-08:00

By Mauricio Segura

December 2010

Where do I even start?

November 28

I woke up, took a shower, and went for hotel early breakfast at the Park Royal Cozumel where we stayed. Then I started walking out to Chankanaab Reef with my best friend Ricardo (also partaking in the Ironman) where the swim start was to take place.

At the front of the hotel, we wondered if we could get a cab at 5:30am but Jesus was there (Jesus is the actual name of the cab driver) and off to Chankanaab Park he drove us, some five kilometers away.

At Chankanaab Park, my bike was right where I’d left it, in space 187. I walked past all the elite racer bikes – mmm… more like spaceship-like bikes (they all had their own individual racks!).

The Swim (4 Kilometers) – My Time: 01:26:10

The elite athletes went off at 6:40am, and as soon as they did, dolphins started flying above our heads.

The park where the race starts is actually a nature preserve, so they have dolphins and they do shows. So sure enough, as we made our way into the water, there were the flying dolphins.

As we make it into the water, we swam out towards the start, each of us all trying to find our individual sweet spot. Then they started to play Start Wars theme on the loudspeakers just a few minutes before the starting horn.

Then the horn and 2,100 pairs of legs and arms started madly turning this beautiful calm nature preserve into the world’s largest washing machine.

It was real!

The water was truly beautiful – You could see clear to the bottom the entire time. Even small schools of fish and man-made submerged statues; there were even scuba divers below us, looking up and watching the swimmers. So cool!

I swam the whole leg with Ricardo; we exited the swim together – as we run to the first transition we saw our support team for the first time, and it totally made me smile. I don’t think I realized how much having them there would help until the actual day of the race. I saw them a total of ten times all over the course of almost 14 hours, and each time, they gave me strength to continue. Plus, they acted as photographers, and cheerleaders.

The Bike (180 Kilometers) – My Time: 06:49:25

Ricardo then readied himself for the bike in the wink of an eye, and left.

The bike course is totally beautiful. It runs through 2/3rds of the outside of the island of Cozumel. The entire back-side of the island is open ocean. This means you’re riding into a headwind almost the entire time. And yes, that is beyond brutal.

The Run (42 Kilometers) – My Time: 05:29:43

Making my way out of the transition tent, I started the run, where people of all walks of life lined the streets. There was such a festive air, people singing, dancing, high-fiving and what have you.

The run was smooth,(3 loops, 8.4 miles a piece) and I felt really good.

Before I knew it, I was approaching the bright lights of the city for the last time.

And then, fourteen hours, one minute, and forty seven seconds after my first stroke in the water, one year after starting my training, I was about to hear those words I wanted to hear for years.

“Mauricio Segura: YOU! ARE! AN! IRONMAN!!”

And it happened, just like I thought it would, and hey I never, thought I could be as happy as I was when I crossed that finish line.

A few final thoughts

The people of Cozumel cheered for me like I was Michael Phelps in the water, Lance Armstrong on the bike, and Paula Radcliffe on the run. No matter how far behind I was, it was like I was the leader and the first person they saw. Thank you to every single resident of Cozumel who came out and cheered me on.

Support teams are so important, both in racing and in life. Thank you, Carlos, for being there for me, both on race day, and every day of my life. DDC family, thanks for being here, for Facebook-posting, for the encouraging words and the wonderful comments. Thanks for caring.

I hope I can continue to do the same for many, many years to come.

What’s up next for me?

My plans for future include IRONMAN BRASIL, in May 2012 and other local half-ironman distance TRI’s during 2011, as well as a couple of marathons.

mmmm Yes - Brasil!!! You heard it right, wanna come? Let’s keep in touch and go together! Whether as a fellow participant or as a spectator, Ironman Florianopolis will be awesome!!

Triathlon Cup 2009 - Quepos, Costa Rica

2009-11-09T05:51:00.001-08:00

Reciban un caluroso saludo de parte de Unlimited Productions CR.

Ya se encuentra todo listo para nuestro último evento del año, el cual será uno de los eventos de mayor afluencia de participantes, medios y organizaciones de apoyo de la temporada 2009 de triatlones en distancia olímpica.

Quepos - Manuel Antonio será la sede oficial de este evento, invitamos a que se hagan presente con sus familias para un fin de semana de deporte y vacación en uno de los lugares con mayor atractivo turístico del país.

La etapa de natación se realizará en lo que va a ser alrededor del muelle y la nueva Marina de Quepos, para luego estrenar la Costanera Sur en ciclismo y un desafiante circuito de atletismo.

Les adjuntamos la información de los hoteles sede del evento, la entrega de paquetes es el sábado 5 diciembre a las categorias infantiles en el área de transicion conocido como Naomi, a la par del muelle de Quepos.

Mientras que para los que compiten el día 6 de diciembre se entregan en el HOTEL PARADOR a partir de las 2pm.

¡Esperamos verles en Quepos - Manuel Antonio el 5 y 6 de diciembre!

Atentamente,

DIRECCION UNLIMITED PRODUCTIONS

http://www.unlimitedcr.com/

Arenal de Fuego Triathlon 2009 - Costa Rica

2009-10-06T10:13:00.001-07:00

Met some of Bree Wee's friends!! Krysta and a guy from REV3.

As promised Krysta, here is my email mauricio.seguraTRI@gmail.com

----------------------------------

The triathlon went super!!!
October 4, 2009
Arenal, Costa Rica
(1.5k swim– 40k bike – 10k run)
More information in the MultiReto Site

Rom Akerson wins Xterra in Andra dos Reis, Brazil

2009-09-11T15:10:00.001-07:00

Rom Akerson wins Xterra in Andra dos Reis, Brazil last August 29, 2009

IM tattoos/ Ironman Tattoo Designs - II

2009-08-21T06:52:00.000-07:00

For more IM tattoos/ Ironman Tattoo Designs in this blog see my my entries for January 9, 2009 and for February 14, 2011

For more IM tattoos/ Ironman Tattoo Designs in this blog see my entries for January 9, 2009 and for February 14, 2011

My new tattoo

2009-08-19T10:45:00.000-07:00

These are by no means good pictures. But what the heck!!!

Learn from Internet that

KOI TATTOO - Carp (koi is Japanese for carp) can be found in colors that include white, yellow, gold, a deep orange, and some are even calico-colored.

Koi are more than just colorful fish. They are also one of the most popular and beautiful of Japanese tattoo symbols – a beauty which belies its symbolic meaning.

Although Chinese in origin, the carp is now widely celebrated in Japan, particularly for its manly qualities. It is said to climb waterfalls bravely, and, if caught, it lies upon the cutting board awaiting the knife without a quiver, not unlike a samurai (warrior) facing a sword.

This theme dates back to ancient China, where a legend tells of how any koi that succeeded in climbing the falls at a point called Dragon Gate (on the Yellow River) would be transformed into a dragon.

Based on that legend, kois became a symbol of worldly aspiration and advancement. Eventually, the stoic fish came to be associated with so many masculine and positive qualities that it was appropriated for the annual Boys' Day Festival in Japan where even today colorful, streaming koi flags are traditionally displayed for each son in the family.

In tattoo imagery, especially in combination with flowing water, it symbolizes much the same: courage, the ability to attain high goals, and overcoming life's difficulties.

XX Carrera de relevos de San José - Puntarenas

2009-07-28T08:14:00.000-07:00

RACE NAME - XX Carrera de Relevos de San José - Puntarenas

RACE TYPE - running, relays, teams (12 participants + 1 sub)

DATE - November 14, 2009

INFORMATION - http://www.sportwenscr.com/relevos/relevos_principal.html, Mr. Willy Núñez Soto at (506) 2249-1836.

I am currently looking for more information about the Carrera de Relevos de San José - Puntarenas. I will post it as soon as I get

I want Six Pack Abs - Reloaded - week 1

2009-07-28T08:10:00.000-07:00

I had done this once with very good results back in 2007 (see blog
entries of Sept-Dec 2007). I have been training for the last year and half and feel ready to take the challenge again!!!

I just completed my first day strength training for week 1 - sh****t I had forgotten how hard weeks 1 and 2 were!!!

Hope to post pictures by the weekend.

Sin Fortuna - Leonardo Chacón Campeonato Panamericano de Triatlón 2009 Oklahoma City

2009-05-18T09:18:00.000-07:00

Tomado de www.crcendurance.com

Oklahoma, USA. El equipo CRC Endurance no tuvo la suerte de su lado el pasado sábado 16 de mayo en el Campeonato Panamericano disputado en Oklahoma City pues Leonardo Chacón pinchó su llanta en el kilómetro 25 y no pudo terminar.

Leo había hecho una natación impecable y había salido con el grupo puntero hacia la transición de la bicicleta. En el ciclismo los norteamericanos atacaron muy temprano dejando rezagados a todos menos a Leo y el canadiense Andrew McCartney.

Así las cosas muy temprano el triatlón prácticamente estaba en manos de 7 hombres, cinco norteamericanos, Leo y McCartney . Pero la mala fortuna llegó a poco mas de la mitad del ciclismo cuando su llanta trasera pinchó y ahí se acabaron las aspiraciones al podium que tenía Costa Rica.

"Es una lastima porque Leo iba entero, había respondido a los ataques de los estadounidenses y después de ver los tiempos de los dos primeros Reed y Kemper sabiamos perectamente que Leo podia correr igual que ellos, los tiempos del tercero para atras son regulares". Comento Roberto Solano desde Oklahoma.

La reacción de Leo fue al inicio de tristeza, sin embargo en un par de horas volvió a entrenar con todas las ganas para confirmar su nivel en Madrid el próximo 31 de mayo en la segunda fecha del Super Series, donde se darán cita los mejores 55 triatletas del orbe.

Pero las malas noticias no terminan aquí pues el sub-23 Roger Rodríguez realizaba una estupenda competencia e iba disputando la primera posición hasta que su llanta delantera cayó en un hueco lo que provocó la caída del corredor y la fractura de su clavícula.

Roger es el talento con mayor potencial del país a su edad, su gran carisma, disciplina y carácter harán que vuelva pronto a su gran pasión, el triatlón.Este estudiante de ingeniería mecánica de la Universidad de Costa Rica se enfocará en sus estudios para retomar entrenamientos en un mes.
En otros resultados los junior sufrieron con el frío del agua pues no los dejaron competir con wetsuit y eso les afecto muchísimo su rendimiento en la bicicleta.

Gabriel Zumbado finalizó 38, Berny Roldan 40 y Rafael Chacón 50.

En elite masculino Rom Akerson resintió el frío y una vieja lesión en su pierna, finalizó 30.

Alia Cardinale, elite femenino tuvo de igual manera problemas con el frío apesar de que salió con el grupo puntero de la natación pero los calambres minaron su rendimiento en la bicicleta y la carrera.

Siete triatletas ticos al Panamericano

2009-05-12T07:52:00.000-07:00

Prueba en Oklahoma, EE. UU.

Leonardo Chacón será la carta criolla más importante en torneo continental
La delegación de Costa Rica estará integrada por una mujer y seis hombres
José Luis Rodríguez C. jorodriguez@nacion.com

Una delegación de siete costarricenses competirá este sábado en el Campeonato Panamericano de Triatlón que se llevará a cabo en Oklahoma, Estados Unidos.

Rafael Chacón, Berny Roldán, Gabriel Zumbado, Róger Rodríguez, Alia Cardinale, Rom Akerson y Leonardo Chacón son los integrantes del equipo que partirá mañana a las 10 a. m.

Entre los nombres destaca el de Leonardo Chacón, quien se perfila como la carta más fuerte.

Chacón se ubica en el puesto 36 del ranquin mundial de la Federación Internacional de Triatlón.
De acuerdo con Roberto Solano, entrenador de Chacón, este año se presenta la particularidad de que la competencia es en Estados Unidos, y ello hace que la prueba sea mucho más exigente.

“Este es el evento más importante de la región y Estados Unidos llevará a 18 de los mejores, tendrá al equipo A, que es el olímpico, están el B, el C y el Sub-23, así que tendremos una prueba muy competitiva”, manifestó el entrenador.

Solano añadió que para tratar de combatir la fortaleza de los locales, aparte de lo que presentarán Canadá, México, Argentina y Brasil, entre otros, Chacón tendrá la ayuda de Rom Akerson, también de la categoría élite, y de Roger Rodríguez, quien va en la Sub-23.

“ Leo hoy en día aspira a quedar en el podio, aunque es complicado el tema de que el triatlón se ha convertido en un deporte en equipo, nuestra espectativa siempre es ‘pulsear’ el podio, aunque estaremos satisfechos con finalizar entre los ocho primeros”, añadió.

Para Chacón, este será el chance de reinvindicarse después de que el año anterior una bolsa plástica se trabara en el pasador de su bicicleta y lo sacara de carrera.

“La bolsa plástica fue en Mazatlán (México), de esa competencia dependía mi clasificación a los Juegos Olímpicos, pero pasó y ahora vamos a una nueva carrera, hoy me siento muy confiado y con buen ritmo”, comentó Chacón.

Mientras que Chacón y Akerson irán en clase élite, Rodríguez lo hará en Sub-23, Alia Cardinale en élite mujeres, y Rafael Chacón –hermano de Leo–, Gabriel Zumbado y Berny Roldán en junior

My triatlons so far

2009-05-04T14:00:00.000-07:00

Too see my event schedule for 2009 click HERE

Triatlón Internacional Bahía Papagayo - El Coco 2009 - April 2009 (1.6K – 60K – 16K) Swim = 37:20; T1 = 4:20; Bike = 2:14:40; T2 = 2:24; Run = 2:01:26; Total Time = 5:00:10 LESSON LEARNED -- gotta take transitions more seriously!!

COPA DE TRIATLON JACÓ 09 - 29 March 2009 (1.5K – 40K – 10K) approximate times... Swim 31:17:00 Bike 1:20:57 [left T1 with running shoes on, had to go back for biking shoes - ha ha + spider bite in tigh - spider must have fallen from a tree - nothing serious, did hurt and scare me though!] Run 1:07:11 Total 3:05:08

½ TICOMAN - 29 Nov 2008 (2K – 90K – 21K) Swim 0:46:46 Bike 3:56:44 [3 flat tires] Run 2:23:25 Total 7:06:55

TRIATLÓN CROSS – PUNTA COCLES 2008 - 14 Sept 2008 (0,75 K – 27K – 6K) Swim 00:29:40 [Mauricio] Bike 01:30:45 [Mauricio] Run 01:12:51 [Carlos] Total 3:13:16

TRIATLON CROSS POZO AZUL - 27 Jul 2008 (1.5K - 30K - 10K) Swim 0:48:21 -- T1 0:12:40 [Mauricio] [T1 –K run] Bike 2:46:59 -- [Ricardo] - [w/ 2 flat tires] Run 1:04:17 – [Carlos] Total 4:52:17

XTERRA TAMBOR COSTA RICA 2007 - 08 Sept 2007 (1,5 KM. - 32 KM. - 10 KM.) Swim 0:39:45 --T1 0:04:39 Bike 3:05:03 --T2 0:02:22 Run 1:40:57 Total 5:25:45

XTERRA CARIBE 2007 -14 de Jul 2007 (0,75 KM. - 40 KM. - 10 KM.) Swim 00:15:20 Bike 01:47:36 Run 01:00:56 Total 03:03:52

Aguas abiertas - Punta Leona 2009

2009-04-22T11:14:00.000-07:00

Niehaus va por su título 11 en Mantas
3.000 metros Punta Leona se realizará este sábado con 800 nadadores
De diez años en que ha participado, Niehaus ha ganado todas las veces
Luis Edo. Díaz luisdiaz@nacion.com

Kurt Niehaus buscará este sábado [25 de abril de 2009] su undécimo título en la competencia de aguas abiertas conocida como los 3.000 metros Punta Leona, en Puntarenas.

El nadador se presenta como la figura a vencer en Playa Mantas, en la más longeva y popular competencia de aguas abiertas del país y en la que este año se darán cita 800 nadadores.
Los 3.000 metros Punta Leona llega este año a su edición 20; de las 19 versiones anteriores, diez las ganó Niehaus.

“Por sí sola es una competencia fuerte, pero si a eso le sumamos que siempre llegan los mejores nadadores de resistencia del país, el título se vuelve más disputado y revalidarlo no será algo sencillo”, comentó Niehaus, quien comenzó a competir en este deporte hace 14 años.

Ricardo Prada, organizador y creador de la prueba, comentó que ya están cerradas las inscripciones; además, se esperan buenas condiciones en el tiempo y en las corrientes marinas del Pacífico punterenense.

Detalles. La prueba del fin de semana iniciará el sábado a las 12 mediodía con la competencia de 1.500 metros; varios minutos después tomarán partida los nadadores de los 3.000 metros.
Ambas modalidades tendrán que recorrer un circuito en forma triangular de una longitud de 1.500 metros, lo que significa que quienes compitan en 3.000 metros harán dos vueltas completas.

Las actividades culminarán el domingo con dos eventos: las pruebas para niños y el llamado ‘Cruce a la Leona”, que consiste en una competencia de 2.200 metros de aguas abiertas entre las playas Mantas y Blanca.

El organizador Prada comentó que para esta edición el nadador más joven es un escolar de ocho años, y el de más edad es un adulto mayor de 74 años

Revistas de Triatlón - Triathlon Magazines

2009-04-20T06:32:00.000-07:00

220 Magazine All the latest news and features from the UK's only dedicated triathlon magazine.

Colorado Triathlete Features stories, race coverage, calendars, results, photos, and coaching information concerning Colorado triathletes.

Duathlon.com Provides regular triathlon and duathlon news from around the world.

Extreme Tri Online magazine for long-distance triathlon. Features race reports, news, calendars and athlete information.

Inside Triathlon Magazine provides the latest triathlon and multi-sport news as well as in-depth race coverage and training advice.

Runner Triathlete News Magazine for runners, triathletes, and cyclists in the Southwestern states of Arkansas, Louisiana, New Mexico, Oklahoma, and Texas.

Slowtwitch.com Online triathlon magazine with product reviews, a bike fit guide, training tips, and several regular columnists.

Transition Times Endurance sports community and place to share videos, audio, photos, and stories.

Tri-Newbies Online Features news, nutrition, training programs, physical therapy, and more.

Triathlete Magazine Tracks and details the updates in the triathlon world and gives summaries on leaders in the sport, tips on clothing apparel, attitude notes, more.

Triathlon Week Covers triathlon, cycling, running, swimming, and includes event listings, recent news, and discussion forums.

Trifuel Triathlon training and gear reviews resource. Training programs and articles for multisport and endurance training, plus race listings and forums.

Triatlón Internacional El Coco 2009

2009-04-16T12:04:00.000-07:00

La Federación Unida de Triatlón y Global Sportx Group (www.gsxg.net) tienen el agrado de invitar a todos los atletas interesados al evento más tradicional de la disciplina del Triatlón en Costa Rica, la edición 2009 del Triatlón Internacional del El Coco, a realizarse el próximo 2 de mayo a partir de las 6:30 am en playa Panamá, Guanacaste.

La inscripción ordinaria al evento se realizará por medio de la página de internet http://www.gsxg.net/ o en las tiendas Runners Pavas, Curridabat y Heredia. También pude dirigirse directamente a Global Sportx Group (puede cancelar con tarjeta), (Plaza Rohrmoser planta subterránea Oficina S3) únicamente del martes 14 de abril al sábado 25 (tarifa regular) y extraordinaria del 26 al 30 de abril (se cobrará un recargo del 50%).

Leo Chacón apunta al Panamericano

2009-04-13T06:34:00.000-07:00

Se ubica 25 en ranquin mundial
El próximo 17 de mayo, en Oklahoma, competirá en dicha prueba continental
Su patrocinador, DHL, le aseguró que irá al Copa del Mundo de Madrid
José Luis Rodríguez C. jorodriguez@nacion.com

25 días de intensa preparación en varios lugares de Cartago representan el último paso de Leonardo Chacón, previo al Campeonato Panamericano de Triatlón que se efectuará el domingo 17 de mayo en Oklahoma, Estados Unidos.

Los 25 días comenzaron ayer, y fueron programados por Roberto Solano, entrenador de Chacón.
Solano posee un centro de entrenamiento de altura en Llano Grande de Cartago, donde Leo Chacón pasará las noches.

“Duermo en Llano Grande –ubicado a unos 2.200 metros sobre el nivel del mar–, pero entreno en Cartago o en Lomas de Ayarco, el principio es vivir arriba y entrenar abajo”, manifestó Chacón.

Entre las ventajas que da el vivir en zonas altas y entrenar a menor altura, está el que se aumenta la cantidad de masa de glóbulos rojos, y con ello el atleta tiene mayor capacidad de amortiguamiento de los iones de hidrógeno, lo que quiere decir que hay menor fatiga por ácido láctico.

También se aumenta la capacidad de transporte del oxígeno que puede llegar al músculo.
Según el triatlonista, el objetivo suyo y de Solano, es arribar lo mejor preparado al Panamericano, “pues es la competencia más importante del continente”.

“Voy a enfrentar a los equipos de Estados Unidos, Brasil y Canadá, que son bastante difíciles”.
Esta será la tercera competencia internacional de Chacón en lo que va de la temporada, ya que el 8 de febrero estuvo en la Copa Panamericana de Triatlón, en Guayaquil, Ecuador, y el 29 de marzo compitió en la Copa del Mundo de Mooloolaba, en Australia.

En Ecuador finalizó de sexto y en Australia terminó de 18.

Gracias a la buena actuación en ambas, hoy el costarricense se coloca en la posición 25 del ranquin mundial que publica la Federación Internacional de Triatlón (ITU).

Dicho listado varía cada ocho días debido a que cada fin de semana hay competencias en todo el mundo, y ello hace que los competidores deban asistir a la mayor cantidad de pruebas para subir.

“Gracias a que estoy entre los primeros 25 puedo competir en la Super Serie –torneo de mayor nivel de la ITU–; mi primera competencia, que es la segunda jornada de la Super Serie, será el 27 de mayo en Madrid”, manifestó.

“Mi patrocinador, DHL, me indicó que todo está listo para ir a Oklahoma y Madrid, y a eso es a lo que estamos apuntándole”.

Chacón manifestó que existe la posibilidad de competir en la primera fecha de la Super Serie, el 2 de mayo en Corea del Sur, “mas eso lo define Roberto (Solano)”.

Con respecto al entrenamiento que efectúa en suelo brumoso, Leo Chacón explicó que ayer, en su primer día, hizo 115 kilómetros de bicicleta en la zona de Cachí.

“La carrera la hago en el Tecnológico y la natación en las piscinas de Lomas de Ayarco”.

Summary of Triathlons I´ve participated in so far

2009-03-30T06:22:00.000-07:00

Too see my event schedule for 2009 click HERE

COPA DE TRIATLON JACÓ 09 - 29 March 2009 (1.5K – 40K – 10K) approximate times... Swim 31:17:00 Bike 1:20:57 [left T1 with running shoes on, had to go back for biking shoes - ha ha + spider bite in tigh - spider must have fallen from a tree - nothing serious, did hurt and scare me though!] Run 1:07:11 Total 3:05:08

½ TICOMAN - 29 Nov 2008 (2K – 90K – 21K) Swim 0:46:46 Bike 3:56:44 [3 flat tires] Run 2:23:25 Total 7:06:55

TRIATLÓN CROSS – PUNTA COCLES 2008 - 14 Sept 2008 (0,75 K – 27K – 6K) Swim 00:29:40 [Mauricio] Bike 01:30:45 [Mauricio] Run 01:12:51 [Carlos] Total 3:13:16

TRIATLON CROSS POZO AZUL - 27 Jul 2008 (1.5K - 30K - 10K) Swim 0:48:21 -- T1 0:12:40 [Mauricio] [T1 –K run] Bike 2:46:59 -- [Ricardo] - [w/ 2 flat tires] Run 1:04:17 – [Carlos] Total 4:52:17

XTERRA TAMBOR COSTA RICA 2007 - 08 Sept 2007 (1,5 KM. - 32 KM. - 10 KM.) Swim 0:39:45 --T1 0:04:39 Bike 3:05:03 --T2 0:02:22 Run 1:40:57 Total 5:25:45

XTERRA CARIBE 2007 -14 de Jul 2007 (0,75 KM. - 40 KM. - 10 KM.) Swim 00:15:20 Bike 01:47:36 Run 01:00:56 Total 03:03:52

Copa Mundial -- Leo Chacón quedó de 18 en Australia

2009-03-30T06:14:00.000-07:00

Jairo Villegas S. jvillegas@nacion.com

El triatlonista costarricense Leonardo Chacón ocupó la posición 18 en la Copa Mundial de Triatlón celebrada este fin de semana en la playa de Mooloolaba, Australia.

Chacón hizo una marca de 1 hora, 56 minutos y 34 segundos tras nadar 1.500 metros, cumplir una prueba de ciclismo de 40 kilómetros y correr otros 10 kilómetros.

El ganador del evento fue el australiano Courtney Atkinson con un registro de 1:52:05.
Roberto Solano, entrenador de Chacón, calificó este resultado como “muy positivo”.

“Es la mejor posición lograda en Australia por Leo y él está muy contento, pues hizo los puntos necesarios y con ello logró clasificarse a un torneo que se realizará en mayo en Corea (del Sur)”, dijo Solano.

Precisamente, esa será la próxima competencia internacional que tendrá del triatlonista tico.
El técnico indicó que Chacón perdió 15 segundos tras realizar la prueba de natación, pues fue penalizado por un juez porque supuestamente no completó una boya.

“Él salió con el primer grupo del agua, pero por esa penalización los perdió, sin embargo, recuperó bastante al realizar la prueba de atletismo. Espero que con este resultado amanezca entre los primeros 20 del escalafón mundial”, indicó.

Otros ticos. Leonardo Chacón no fue el único costarricense destacado este fin de semana en una prueba de triatlón internacional.

Roberto Solano informó de que Rom Akerson y Róger Rodríguez obtuvieron buenos resultados durante un torneo celebrado en Perú.

En el caso de Akerson, finalizó en la cuarta posición.

“De esta forma se consolida como uno de los mejores de América”, aseguró Solano.

Por su parte, Rodríguez concluyó en el puesto 11 en Perú. “Ya Leo no está solo, ahora podemos hablar de un equipo”, indicó Solano.

COPA de Triatlón 09 - Jaco, Costa Rica

2009-03-27T08:01:00.000-07:00

Ricardo and I just learned about this yesterday. I registered and will be there this coming Sunday. eeehhhh. Wish us luck!!!

More Information Here

CRC Endurance - Leo´s New Team

2009-03-24T16:10:00.000-07:00

Este es el nuevo Equipo de Leo que es auspiciado por DHL. Haga clic en la imagen para visitar el sitio.

This Leo´s new Team sponsored by DHL. Click on the image to visit the Website.

Leo Chacón mantiene beca internacional

2009-03-17T07:08:00.000-07:00

Subsidio para promesas mundiales
La Federación Internacional de Triatlón lo ayudará en copas mundiales

Su primera prueba será el 29 de marzo en Australia pero aún no le renuevan la visa

José Luis Rodríguez C. jorodriguez@nacion.com

Por tercer año consecutivo el costarricense Leonardo Chacón recibirá una beca por parte de la Federación Internacional de Triatlón (ITU, por sus siglas en inglés), para competir en Copas Mundiales.

La información fue dada ayer por Chacón, quien manifestó que la beca cubre su ida a tres Copas del Mundo, aparte de que le da la posibilidad de entrenarse en Europa a mediados de año.
“Esta beca es para triatlonistas que son vistos por la ITU como buenas promesas de cara a las próximas olimpiadas de Londres, en el 2012”, expresó ayer Chacón.

El triatlonista ya había disfrutado de dicho beneficio en el 2007 y 2008, con el fin de que llegara bien preparado a las olimpiadas de Pekín, China, realizadas en setiembre anterior. El criollo no logró clasificarse a estas justas.

De acuerdo con el triatleta, aunque no estuvo en Pekín, la federación internacional tomó en cuenta la quinta posición que tuvo el pasado 27 de octubre en la Copa Mundial de Huatulco, México.

“Ellos valoraron que no fui a Pekín porque el año pasado tuve un accidente y mucha mala suerte, aparte de que consideraron lo que hice en México”, expresó Chacón.

El quinto lugar en la Copa del Mundo de Huatulco es la mejor posición que ha conseguido un triatlonista tico en toda la historia.

Ante la alegría que representa la beca, Chacón está preocupado porque aún no recibe la visa australiana que le permitirá competir el próximo 29 de marzo en la Copa del Mundo de Mooloolaba, Australia.

“Hace un mes envíe todos los papeles a México, ya que allá emiten la visa para ir a Australia, pero aún no me han devuelto el pasaporte, me preocupa porque el próximo domingo tengo que partir hacia Mooloolaba”, añadió.

Los gastos en los que el costarricense incurra en Australia serán cubiertos por la ITU como parte de la mencionada beca.

“La ITU se encarga del apoyo mecánico, entrenadores, soporte, alimentación y hospedaje, además, si me voy a entrenar a Europa la federación me consigue un equipo para no entrenar solo”, agregó Leo .

La idea de Chacón y su director técnico, Roberto Solano, es realizar una estadía de dos meses en tierras del Viejo Continente, aunque esto no se ha definido.

Ritmo intenso. De cara a la temporada 2009, que incluye su participación en las siete jornadas de la Super Serie –torneo de mayor nivel que tiene la ITU–, Chacón enfrenta una fuerte preparación.

Su jornada semanal es de 18 horas, en la que se incluyen sesiones de bici , natación y carrera.
“En natación hago entre 17.000 y 22.000 metros semanales, 300 kilómetros de ciclismo y 60 ó 65 kilómetros de atletismo”, explicó.

“Mi meta es hacer el mejor papel en la Super Serie”, dijo Leo , quien está 23 en la ITU .

Leo Chacon fue sexto - Copa Panamericana de Triatlón en Ecuador

2009-03-10T07:01:00.000-07:00

Sofía Quesada Chavarríamailto:Chavarríasquesada@aldia.co.cr

El triatlonista costarricense Leonardo Chacón ocupó el sexto lugar en la tercera fecha de la Copa Panamericana de Triatlón celebrada en la localidad de Playas, Guayaquil, Ecuador, según la información suministrada por su equipo, CRC Endurance.

Desde la natación, Chacón logró colocarse en un grupo puntero de diez hombres donde destacaban japoneses, estadounidenses y brasileños. Mantuvo esa posición en los kilómetros de bicicleta y corrió con los punteros.

Por su parte, el también costarricense Rom Akerson finalizó de décimo. El ganador de la prueba fue el estadounidense Kevin Collington.

Duathlon - Copa Desafio de Asfalto 2009

2009-02-16T16:23:00.001-08:00

I went to the this yesterday (Feb 15). My times were around 36min - 60min - 20 min.

I was happy with the results!!!

Back into regular training

2009-01-28T06:26:00.000-08:00

After a flu that kept on lighter versions of the workouts and even out (as I just needed to rest) since last Friday. I am back into training mode, and even biked this morning.

Ehhhhhh

Triathlon Quote of the Day

2009-01-21T09:08:00.000-08:00

"Fitness growth results not from the quantity of exercise, but rather from the capacities of the mind and the body for restoration. The athlete who recovers the fastest is able to complete the most high-quality workouts. Quick recovery from fatigue is key. To those who master this concept, who moderate motivation with patience, and who balance intensity with intelligence, go the medals."

Joe Freil

Heart Rate Monitor Training for Triathletes Part II

2009-01-21T08:02:00.000-08:00

[Comment from Mauricio Segura: I found this and now understand much better the "zones" and how they differ from one sport to the other. Read Part I first - I posted that first so it appears below this post-. I havent finished reading the articles myself, but they do seem to be what I need.]

Becoming a Better Animal: How to Effectively Use Your Heart Rate Monitor.

Welcome back! Hopefully the information from Part I was a good overview of the possibilities and limitations of using your heart rate monitor (HRM) and I also hope you had a good sweat while collecting those maximums for cycling and running. Here in Part II, we’ll put those numbers to use by presenting a couple options to use your HRM in workouts.

Before We Talk Numbers…

Many a manly man can tell by looking (while grunting) at their garage walls that no single tool is ever a complete solution, and your HRM is no exception. Now that you’ve dropped a thousand drachmas on your new monitor to help tell you everything your ticker is doing during your bike ride, I’m here to tell you that there’s an even more overall effective and low-rent tool available—your own body.

While you may not be able to pinpoint your exact heart rate at any given time during a workout without using a monitor, knowing those triple digits is not the goal of your training sessions and races—it’s your overall intensity that’s important. On Race Day, intensity correlates to speed over distance, which correlates to a finishing time. Training sessions also have a goal of time and/or distance and intensity. So far, no Olympic medals are given to the athlete who crosses the line with the lowest heart rate.

What we athletes are really looking for when using our HRMs is a simple number on a watch to give us a complete look under the hood at our body’s intensity. What you will find in practice is that sometimes you will get an accurate intensity picture by looking at the readout and sometimes you can be fooled.

During a constant pace run, many factors such as fitness level, weather, hydration, fatigue, soreness, time on the course, and stress all affect your heart rate even if you’re working at the same intensity on the same course as last week or last year. Simply dialing in to a heart rate value during a training session or race can lead to under performing or early exhaustion just as easily as it can guide you to the correct pace to maintain. However, if you know your body well enough, your HRM is still a very useful instrument on your dashboard.

I’ll present 2 methods of using heart rate data for your workouts. The first and simplest is using the percentage chart we created in Part I. This chart is easy to follow but has some drawbacks in terms of accuracy. The second method is using the HRM along with perceived exertion, or your own awareness of how intensely you are working. Using perceived exertion takes some time to become aware of, but is more accurate in accounting for the realities of workouts such as changes in fitness, weather, hydration, stress, etc.

Whichever method you choose to use in practice, your goal for using the monitor should be to become more aware of what your body is doing-- heart rate is only one indicator of your body’s intensity. During all workouts you should try to become keenly aware of how hard you’re working and use heart rate as backup—not the other way around.

Method One: By The Numbers

The easiest method of using your HRM for workouts is to simply follow the numbers. Let’s revisit the chart created back in Part I. Chart I shows an example using my current heart rates based on the Karvonen formula.

Chart 1: Heart rate chart based on Sport-specific Maximums and Resting Heart Rate

Planning workouts around these percentages is quite easy to apply. Let’s put a name to some common workout ranges and then assign values:
Your workouts could be planned using these ranges as:

Long Slow: used for recovery, most runs off the bike, long easy workouts in the off season.

Endurance: the bulk of your runs and rides. You’ll still produce a sweat, but should be able to talk most of the time.

Steady State: many training publications lately are recommending to not spend much time in this zone. It has been recommended to either drop back to the easier zones or move up. In the past I haven’t tried to avoid this area, so I can’t yet advise to follow this information. My personal training in the next year is aimed at experimenting with this to find out.

Tempo/Threshold: fast work that you can hold for some number of minutes. Similar to an average (not max!) pace you can hold for a 10k length race. Typical workouts in this zone include tempo work with a slow warm up and warm down and a 15-30 minute effort in the middle at this high pace.

Interval: short bouts of 1-5 minutes at high pace, similar to end of 5k race. These workouts may be performed but are not the staple of basic endurance training.

Sprint: All out efforts usually saved for races. This pace can only be held for less than a couple minutes at most.

In general, the bulk of your workouts will be geared around Endurance and Tempo/Threshold. Higher intensities are also used for swimming since recovery time is quite short. Planning a week or even an entire season becomes more complex since each individual has a different goal set and also different strengths and weaknesses. Whether you work with a coach or find training plans on the net or in books, you can easily translate these effort levels into the plan descriptions.

While planning simplicity is an advantage, one major drawback to using this chart is a change in fitness levels. Starting out as an endurance athlete or even starting out the new season, fitness levels are probably not going to be at a peak. If you set out to do an easy long run at 70% by following the monitor, this pace might be just fine when beginning as an endurance athlete or even beginning a new season as an experienced athlete. However, 9 months later when fitness has improved considerably the pace might be much too slow even at 70%. This drawback of following fixed percentages leads us to Method Two….

Method Two: Gettin’ in Touch With Your Feelings

Long before endurance athletes were sitting around a pint bragging about their HRM graphs of everything from snogging to running up Pike’s Peak, a Swede named Dr. Gunnar Borg was publishing research on measuring the physical and mental sensations that people experience.

Dr. Borg devised scales to capture things like pain, taste, brightness, noise, and even moods. You have probably already seen one of his scales hanging up at the gym—the Rating of Perceived Exertion (RPE). The RPE scale was intended to subjectively put a concrete value to the amount of workload people experienced during physical exertion.

Below in Chart 2 is Borg’s Modified RPE chart showing exertion rates. The chart is numbered from 0 to 10 (with a peak category called “*” or off the chart). Borg wrote simple descriptions for each level ranging from complete rest at 0 to maximal possible exertion at “*”

The original RPE scale is numbered from 6 to 20, with 6 being complete rest and 20 representing complete exhaustion. The reason for this odd numbering is that the subjects of Borg’s exertion study were all fit individuals who had heart rates that roughly corresponded to 60 at rest and a maximum for his tests of around 200. Borg later created the Modified RPE scale that is numbered with a more convenient 0 to 10 range. We’ll use this one. I’ve put both together here in the same listing in case you are already familiar with using the original RPE values. (1)

Chart 2: Borg’s RPE and Modified RPE Chart

Applying The Heart Rate Numbers--Your Personal RPE Chart

Also from your data in Part I, we can now begin to match some hard numbers with these RPE levels. Just as your resting and maximal values are unique to you, your chart data will be as well. I’ve created a couple RPE charts here that you can print out to use.

Chart 3 is a full page with RPE values and places to enter your current personal heart rate data. At the end of this article, I’ve also included a Chart 4 below which is a much smaller version that you can tape onto your bike stem or tape to back of your mp3 player to take along during workouts.

To fill in the chart, you’ll see that 0 indicates total rest—here you can enter your resting heart rate (RHR). At level “*” (or off the chart), enter your cycling and running maximum heart rates (MHR). In addition to Borg’s descriptions, I’ve added some more that should help.

Chart 3: Matching Heart Rates with Borg’s Modified RPE scale

Now comes the hard part—filling in the middle of the chart. The easiest way to do this is practice. Wear your monitor on bike rides and runs of all different intensities and get a feel for how hard you’re working and try to make an honest assessment placing an level number to that effort. While it would be much easier to calculate a fixed number but the values wouldn’t be accurate. Also, most of the values for expending effort take up most of the range of the chart so drawing a line between resting and maximal will not give accurate numbers.(2) The reason is that there are only a couple levels to describe everything from complete rest to fast walking is that most of us don’t have much of an interest in distinguishing effort levels from just watching TV to dialing the pizza guy while watching TV (although I’m sure the calorie burning does add up after enough dialing.)

So why isn’t there a formula to fill in the chart and why use it instead of the simple chart from Part I? Matching effort level to heart rate is very closely linked to your fitness level at a specific time in each sport . For example, in January, running at what feels like a moderate pace (Level 3) might show as 150. In June, that same moderate feeling run may only show as 140 due to many factors such as increased fitness and warmer temperatures, or even negative factors such as overtraining or illness. If you had stuck to running January’s 150 level for your run, you’d be going too hard for your moderately scheduled workout.

A good way to practice using the chart is to spend some workout time playing a game of Heart Rate Jeopardy: “I am working fairly strong.”….”What is 155?” It sounds cheesy (and it is) but you’ll be surprised after a few weeks of how close you can come to the actual reading. Also take your HRM to races and see how good you are at guessing. Race stress and increased pace from your normal training sessions might keep you out of the Final Jeopardy round for a while until you become more tuned in to your body, but practice, practice, practice. A final note about race heart rates…you might not be able to use your normal training values on race day due to increased stress and adrenalin. Using your training rates in a race situation can leave you going at a lower pace than your body is capable of for a given intensity due to “race stress.” Again, know your own body—if you don’t feel any stress and it feels like a calm day on the course you can trust the monitor a little more than if you’ve got cyclists zooming all around you with friends and family cheering roadside.

Chart 4: Compact RPE/Heart Rate Chart
(print one each for the bike and run)

Myth: The Fat Burning Range

Back in Part I, I presented a few myths regarding heart-rate monitors and heart rate based training. Now before departing, there’s one more that I’d like to talk about: fat burning range. In quite a few magazines and web sites I’ve seen articles that show where working out at a lower intensity will burn more fat thus leading to an even slimmer, trimmer you. While burning more calories will get you into those smaller jeans, doing so by working out at a lower intensity is not the fastest way. In order to lose weight, you need to create a calorie deficit—it doesn’t matter where that deficit comes from.

It is true that while performing aerobic exercise that at the lower end of the aerobic zone (about Level 3 on the Modified RPE chart) that the body does burn a higher percentage of fat than carbohydrate and that at higher intensities (Level 8) the body burns a higher percentage of carbohydrate than fat as fuel.(3)

Notice that I said percentages and not total calories. A Level 8 workout for 30 minutes is going to burn far more calories than at Level 3. Let’s look at an example of a 150lb person running at Level 3 (ex: 12min pace) and also running at Level 8 (7.5min pace):
Level 3 run for 30 minutes: burn 55% fat, 45% carbohydrate, 288 total calories
Level 8 run for 30 minutes: burn 10% fat, 90% carbohydrate, 460 total calories
Even though the Level 8 workout may have burned less overall calories from fat, the overall number of calories is much higher. More total calories burned = Smaller Jeans.

Final Note: Cardiac Drift

Now that you have a good overview of RPE and using your monitor in workouts, I’d like to another point that can cause some discrepancies between effort level and heart rate. During long workouts of usually more than 1 hour, the heart has a tendency to beat slightly faster even though you do not feel as if you are working any harder—this is called cardiac drift, or cardiac creep. The heart rate increases even for the same effort expended because as you sweat, your blood volume decreases due to fluid loss and also your heart tries to do its part in regulating body temperature. The good thing for you is that in most cases you might not need to slow down as the heart rate creeps up. As long as your major muscle groups aren’t being affected and you don’t feel more laboured, there’s no reason to strictly obey your HRM. Common sense should prevail in extreme conditions of heat, cold and dehydration though. If you’re training or racing and your HRM is showing elevated (or depressed in the case of cold temps) values, do a self assessment to see if you really should follow the numbers or if common sense tells you to slow down. Again, the point of this entire article is to show that the HRM is a useful tool, but that it doesn’t tell you everything you need to know.

Thanks for reading and feel free to drop me a mail if you have questions or have had some interesting results using your monitor.

Heart Rate Monitor Training for Triathletes Part I

2009-01-21T07:58:00.000-08:00

Becoming a Better Animal: How to Effectively Use Your Heart Rate Monitor.

So you’ve just finished running 40 blissful minutes. Still dripping sweat, you slog through the house towards the den while removing your brand new heart rate monitor chest strap. After downloading the workout data to your PC, you find out that you averaged 155 beats a minute. You then print out a pretty 4-color graph capturing each beat of your trail escapade to hang proudly on the fridge, edging out space from your first-grade daughter’s 64-color masterpieces. Your new toy has performed flawlessly, you now know what your heart did minute by minute, and your spouse has visual proof that it does indeed do everything the brochure said, thus justifying your lobbying efforts. Now what?

Hopefully your heart rate monitor purchase was intended for improving your athletic performance and not solely to compete with a five year old’s Louvre ambitions. In a 2-part series, I’ll cover how to use a heart rate monitor to help you train and race more effectively, what information it can’t tell you, and some common myths about heart rate-based training.

Here in Part I, I'll explain how to determine training zones with a heart rate monitor and show how using the monitor is unique to your own physiology and sports you compete in. After we setup training zones, Part II will explain how to put this information to use in training and racing, and also explain some pitfalls and cautions in using the monitor.

To use the monitor effectively, you need to know how hard your heart is working relative to your body’s capacity for the activity you are doing. Some training days are going to be easy, others will be harder efforts, and the monitor can help you stay within range of effort for a particular workout.

The single best outcome from using your heart rate monitor is to ensure your easy days are easy and your hard days are hard. This sounds almost too simplistic to even mention, but habits dominate almost every aspect of our lives, including being an athlete. “Just going out for a ride” tends to result, by sheer habit, in cycling at nearly the same effort whether it’s 60 minutes or 4 hours. Your body improves most by cycles of stress and recovery, and using your monitor correctly will help keep each workout on target, whether it is lung-busting intervals, or an easy recovery ride.

So how do you know if you’re working at the correct effort by watching your heart rate? If you know how fast you’re your heart is capable of beating while cycling (a maximum) and you know what your heart rate is at complete rest (a minimum) you can find zones in between which give you a decent picture of how hard you are working within a given ride.

Before describing how to determine these zones for your workouts, I want to cover a couple very common myths regarding heart rates and training zones. Let’s use an example… Your cycling friend Urs is telling you about his ride last night and he says he did a solid aerobic cycling session workout at 70% of his maximum, which he said was a 150 bpm average. You ask yourself, is 70% good? Should I maintain 150bpm for an aerobic session? Should I also maintain 150 bpm for running? How did he know his maximum heart rate to begin with?

Myth: You have a single maximum heart rate number that can be applied to all activities. When people talk about their Maximum Heart Rate (MHR) what they really mean, whether they know it or not, is that MHR really only applies to the type of activity you are performing and it is not an absolute maximum. Your heart can easily beat 300 times a minute if your brain tells it to do so, but you will hopefully never see this out on a run or bike session. When we talk about MHR, we always mean activity specific. You may find out your MHR for running is 190 bpm but on the bike it may be only be 175. The amount and type of muscle fibers recruited and the amount oxygen needed by the muscle groups contribute your brain’s decision making on how fast the heart needs to pump. While you may use leg muscles for both running and cycling, the bike supports most of your body weight and overall recruits less muscle activity than running, resulting in most people having a lower MHR for cycling than running.

Myth: You can use a formula to find your maximum heart rate. As we've seen above, your MHR is different for every activity you perform. In addition, it's also difficult to predict a number within each sport with formulas such as the popular MHR = 220 –age or the newer MHR = 205 -.1/2 age. The fact is that even if the formulas would be based on a single activity, there are wide genetic differences between individuals that make these formulas too vague to be predictably useful.

As an example, my actual MHR for running is 4 beats less than what the 220 - age formula indicates, but my cycling MHR is 13 beats less. If I used the formula's value to determine my training zones, then my "easy" heart rate for a long bike isn't so easy anymore. Performance testing, not using a formula, is the only really accurate way to find your MHR.

We now know that maximum heart rates are very unique to both individual and activity, and it’s easy to see why Urs’ workout targets may not be applicable to you at all. We will now also see how more accurate training zones can be calculated instead of just simply measuring percentages of our MHR.

Data Collection--Your Personal Physiology
In order to set up effective training zones, we need to know a few pieces of information very personal to you: your Resting Heart Rate (RHR) and for each sport, a Maximum Heart Rate (MHR). Note: While I use a monitor for cycling and running, I don’t use one for swimming. I’ve found it often difficult to get a good reading in the pool and for training, you only typically get to see the monitor value while stopped at the wall. While doing start and stop of intervals the heart rate will lag behind the actual effort your are performing at thus giving often false feedback to you. In the pool, I instead use the clock and perceived exertion to determine how hard I am working. Now, let's start measuring! Calculating Maximum Heart Rate (MHR)The test to find your maximums for running and cycling are going to hurt! There's no other way to do it. In fact, the harder you work the more accurate the measure is. The MHR test for running and cycling both consist of the same protocol except one is performed on the bike and the other is done while running. Before completing these maximal tests on your own, please, please, (please!) get a thorough physical and a doctor’s clearance. The level of exertion is significantly higher than just going out for a healthy jog around the block. Even better would be to do the test for the first time at a medical center where health professionals can do a complete physical, blood work up, and the performance test (at least for running) all together. Check your local hospital or university athletic department for a contact for these centers.

The test consists of a short warm up, a gradual increase of intensity over time, a final push to get a maximum, then a complete cool down. The reason for the gradual build up is that brain doesn't signal the heart to work at its true maximum for that activity instantaneously. So if you warm up for 5 minutes, then sprint your hardest for another minute, the heart still will not have achieved a true maximum for that activity. Slow, steady increases are needed to coax the heart to a true maximum.

Here is the actual test which works well for both running and cycling:
5 min. warm up slowly to a pace at the end where you are beginning to breathe a little hard
5 min. maintain the pace, increasing a bit at the end
5 min. increase pace again to labored breathing.
5 min. on a gradual incline increase the pace from just breathing hard tobreathing very hard. Transition directly into…
2 min. all out sprint on a steep hill to maximum speed!
1 min. push this max speed while still going up and hold for a minute oras long as possible!! Record MHR.
10 min. cool down at a very easy pace and stretch.
------------------
33 min. total ( 18 minutes hard, 15 minutes warm up/down)

Why include the hill climbing in addition to already killing yourself? I found quite by accident that I could push a higher heart rate climbing hills than standard flat running tests. I had an treadmill test performed in a laboratory and another sprinting test around a track and both had registered a running MHR of 179. A couple years later after moving here to Switzerland I did basically the same test time with the final minutes on a very steep incline and recorded a new MHR of 184. I felt the same level of complete exhaustion in all tests, but with a new high value.

If you happen to have nothing resembling an incline in your area, you can do the same test on flat ground, but keep in mind that it will probably not be a true maximum for the activity, but a "level ground maximum."

I used to do a MHR test about twice a year, but now that I think I’ve determined an accurate max, I only do it once a year. Your MHR for each activity does not change with fitness level but may however, decline slightly with advancing age.

Calculating Resting Heart Rate (RHR)
Compared with the previous test, RHR is pure joy to measure! At a point of complete rest, simply take your pulse for 15 seconds, multiply by 4 and record. The best time to measure this is first thing in the morning while well rested and not in an overall overtrained state. Another option is to wear your monitor overnight and look at the average. I've found both to come out to be about the same number. One caveat is that if you really have to pee first thing in the morning this can raise your RHR or if the alarm clock scared the bejeezus out you, turn off the alarm and/or use the toilet, return to bed for another 5-10 minutes and then record.

Some coaches recommend taking this measure for 3 consecutive mornings and calculate an average. For me, I haven't found much difference day to day as long as I'm about at the same fatigue level and I am getting the same amount of sleep.

Unlike MHR, your resting heart rate does fluctuate with your fitness level. Over the long term, people typically have a decline in RHR as their fitness level improves, although genetics does play a part. I can train to my wits end but I will never attain 5-time Tour de France champion Miguel Indurain's RHR of 28. Your RHR also will change with your body’s fatigue level, so taking your morning pulse often can indicate overtraining/illness if you notice a rise of more than a few beats, especially if higher readings last more than a few days.

Working Range
Why do we need to measure resting heart rate to calculate training zones? It would be simpler to just find a maximum heart rate and base the training on percentages from that maximum. But just as everyone has a unique MHR for each activity, each person also has a unique RHR. To ensure your basic survival, your heart rate never goes down to zero, so think of the area between your resting and maximum heart rates as your available working range for each activity. We'll base your training percentages from this range instead.

Calculating Training Zones
The Karvonen formula takes advantage of the difference between your MHR and RHR and is what we will use to derive our training zones based on your personal measurements:

Heart Rate % of Usable Maximum = ((MHR – RHR) * P ) + RHR

where P is the desired percentage of maximum (1, .9, .8, .7, etc..)

As an example, I'll use my own personal measured data to calculate percentages from 100% down to 50%.

My Measured Data
RHR = 44
MHR = 186 (running)
MHR = 176 (cycling)

Using the formula for 75% I get: 75% rate = ((186 – 44)*.75) + 44 = 151bpm

Here is the entire chart for my cycling and running:

So after performing these tests and calculations you have very personalized target percentages for both cycling and running. In the next article, I'll show you how to use these percentages to plan your training, list more myths such as “fat burning range,” show some common pitfalls of HR based training, and introduce some additional (free!) tools which complement your HR monitor to have an even better picture on how your body is performing during your workouts.Until then, see you on the trail!

Scott

Originally posted HERE

Great Tri Messages

2009-01-20T09:45:00.000-08:00

Found these HERE, and thought they were just awesome!

IM Training weeks 1 - 6 [of 33] Feedback

2009-01-16T07:16:00.000-08:00

The workouts so far seem excellent.

Frequency - OK.
Duration – Some morning workouts extend for one hour and half even longer, I would prefer them to be one hour and half max including warm-up, stretches, and cool-down.
Intensity – I have found it a little hard to bring up my heart rate to the max specified specially for the bike; on the contrary, keeping below max specified is hard in the run

Latest Readings suggested by my Coach Henry 1 - on the importance of Sleep and 2 - another reading not only by Scott Tintly [You are what you eat]

Fartleks vs Intervals

2009-01-15T11:21:00.000-08:00

Just learn from some joshm367 who posted in HERE back in 2004 a few of the differences between Fartleks and intervals.

Fartleks are based on time and can be done on roads or track.
Intervals are based on distance and usually done on the track or marked course.
Fartleks are continuous running and intervals usually have breaks.
Intervals on the track gives you specific times to compare to the past. It also usually lets you run faster given the track surface and breaks in between intervals.

Book Recommedation - Total Immersion

2009-01-15T11:00:00.000-08:00

An an amozon customer puts it his review, "...If you want to learn efficient, relaxed, fish-like swimming, using the least number of heart beats and strokes, this is the book."

What is IWSPA or IwantSixPackAbs?

2009-01-13T06:15:00.000-08:00

It is a sixteen-week program based on three equally important fundamentals:

diet,
strength training, and
high intensity interval training (HIIT).

I wont explain it, as it is explained in Arnel's site http://www.iwantsixpackabs.com/

I was in contest Arnel opened up in Sept 2007 ending in Dec 2007. I won second place!!! I was absolutely happy with the results. Luis Velez with whom I lost contact made it for first place and Abs Man of the year 2007. Unfortunately, Luis stopped updating his Blog.

... in progress...

The picture below corresponds to Dec 2007 (taken in Punta Leona -Pacific coast of Costa Rica -by Ricardo Alvarado) as I was half way through the IWSPA at about 11% BF. I I have been focusing on Triathlon lately and was putting on some more muscle right after IWSPA and before a focus on Tri thus losing a tiny bit of definition -currently around 13-14% BF, which I am regaining little by little with the Ironman training. I will go through the 16-week program again starting on Aug 24 2009 as my Triathlon Coach said it would be ok at the end of our 33-week Ironman Macrocycle I.

I have fun just helping people out, telling them about my very own experience or answering their questions.

If you have questions about IWSPA, just leave me a comment, and I will comment back or e-mail you (if you so specify) with my thoughts.

Triathlon Checklist

2009-01-12T08:54:00.000-08:00

Here is Triathlon checklist, you can find clicking HERE. I am about to tailor my own and will share it as soon as I have it ready. I am planning on coming with checklists for T1, T2, Swim WO, Bike WO, Run WO.

Triathlon Book Recommendation

2009-01-12T08:02:00.000-08:00

I think this is by far the best I have come accross!!!

As an Amazon customer puts it in his review, "Joe Friel's latest training book is possibly one of the most encompassing books about triathlon training out there. It covers nearly ever aspect of the sport. While some people may disagree with some elements of Friel's training schedules, there is little doubt that they are solidly based. It is extremely easy for a reader to make their own schedule from this book. It makes the process simple and easy to understand. This book is a must for any triathlete who wishes to either know more about training, or who wants to set up their own schedule for periodization triathlon training."

Get the book from Amazon HERE

IM tattoos/ Ironman Tattoo Designs - I

2009-01-09T13:03:00.000-08:00

I have tattoos in the arms. I have googled for IM and half IM tattoo designs all over.
It is hard to come accross them. I did find really cool ones in different places.

Here they are....

For more IM tattoos/ Ironman Tattoo Designs, see my entries for August 21, 2009 and February 14, 2011

For more IM tattoos/ Ironman Tattoo Designs, see my entries for August 21, 2009 and February 14, 2011

Images contained within this site, with the exception of those represented to be originally produced by me, are believed to be in the public domain. They have been obtained either from public domain libraries on the Internet. I do not sell or license any of these collected images and claim no individual copyright to them. They are gathered and made available here solely as a free public service to the Internet Community.

Motivation - Triathlon and general phrases/ quotes

2009-01-08T14:08:00.000-08:00

Some of these I have accross myself, others have been forwarded to me by friend... I dont the credits for all (if you do, let me know).

Have a nice quote you want to share with me? leave me a comment!! :-)

I took this picture and like it a lot .... well

my running shoes, by biking shoes my goggles

Mauricio Segura

*******************

"All I need is within me now"

"Some people consider the marathon the ultimate endurance event. Triathletes consider it a cool down."

"Pain is temporary. Pride is forever"

"I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match."

"Discipline: Hard work under correct knowledge"

"Man, defeat is worse than dying, because you have to live with it"

"Triumph - Umph added to Tri"

"It is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest men. When you see 20 or 30 men line up for a distance race in some meet, don't pity them, don't feel sorry for them. Better envy them instead." Brutus Hamilton

"The body is telling the mind to stop. The mind is telling the body to shut up.'' - 1994 Lance Armstrong Ad

"People say that we're searching for the meaning of life. I don't think that's it at all. I think that what we're seeking is an experience of being alive, so that our life experiences on the purely physical plane will have resonances within our own innermost beings and reality, so that we actually feel the rapture of being alive" Joseph Campbell, The Power of Moab

"Exercise is for people who can't handle drugs and alcohol." - Lily Tomlin

"Those who are driven are bold beyond measure, They thurst for adventure, they accept the challenges others only contemplate."-USMC

"The physical pain you feel can't compare to the emotional pain you feel, when you quit"

"success is getting what you want.... happiness is wanting what you have."

My IM Training weeks 1 - 6 of 33

2009-01-08T05:28:00.000-08:00

The idea is to prepare for IM Cozumel 2010. My Coach Henry Chaves has decided to divide the 80+ weeks from now to then into two Macrocycles; the first of which is 33 weeks long. Here is I am to do for the first 6 Prep weeks.

Click Images to enlarge.

To follow my daily log see my post of Jan/7 Ironman Training Jan 5 - Feb 15 2009

The Ten Commandments of Triathlon

2009-01-07T11:59:00.000-08:00

...and guess what? I just had to find the commandments for Triathlon, ehhhh!!!!

Resist the urge to discuss your workouts. You’ve done the work so be proud AND quiet. While a century ride may be interesting, telling others about it is certainly not…especially if they are not triathletes. Let your race times tell the story. There is nothing more fun than breaking a Personal Best and letting others wonder how you did it.
Eat healthy fuel. Meat fruits and vegetables. Sometimes there is nothing more satisfying than a huge meal of fried carbohydrates or processed sugar after a hard work out. (Read coke and fries or cookies and cream) But you’ve just put on all that weight that you’ve worked so hard to remove. What’s the point of that? Keep in mind that the ideal body of a peak triathlete is that of a 1930’s depression era farmer and you won’t achieve that with super-sized calories. Nutrition Tip: Brush your teeth after dinner. It will make you less likely to have that late night snack, as you’ll want to keep your mouth clean and fresh.
Go For It for someone else. Pick a cause or a charity and or a person and train and race for them. It will make getting up for that 5:00 a.m. morning workout much easier.
Race your strength but train your weakness. If you are a great runner, spend more time in the pool. If you come from a swimming background, get to know the track. If you have a passion for biking, invest in some good running shoes and a swim coach.
Read a good book in bed. Don’t forget to take some time to do nothing. Your body and mind will appreciate the rest and recovery time, and you’ll have something (besides triathlon) to talk about at your next party.
Remember to thank the Iron Sherpas. They could be your spouse, your parents, your kids, your friends or perhaps your parents. All those great people in your life that let you pursue this crazy sport by covering for you when you’re out training, shlepping your stuff, and being there for you at the start and finish lines.
Have Fun 2. Unless you have a sponsorship contract with a Tri Dudai or Nike, the results of your next race won’t keeps your kids out of college. Enjoy the race day and give that passing pro a hand because their paycheck really depends on how they finish.
Set measurable and attainable goals. “I want to race an Olympic distance tri in 2006,” is not a measurable goal. “I want to finish an Olympic distance tri in 2006,” is a bit better but still not the ticket. “I want to finish the Chicago Triathlon in under 3 hours is 2006,” is a measurable and attainable goal. Now that you have your goal paste it on your computer screen and your bathroom mirror so that you’ll have a reason to train when it would be so much easier not to.
There is no such thing as a Sprint Triathlon. Triathlon is an endurance sport. A true Sprint triathlon would look something like this: 1) A fifty meter freestyle swim 2) One lap around a Velodrome 3) A 100 meter dash. For this reason to succeed you must be the turtle and not the rabbit.
You can’t DNF in life. In life, everybody finishes, some just finish sooner than others do. So while you’re here, always remember that triathlon is a great way to be alive!

Originally posted HERE

The 53 Runner’s Commandments

2009-01-07T06:07:00.000-08:00

These I understand were originally written by Joe Kelly. I thought they were great. Hope you enjoy them too.

Found them at Frayed Laces

**********************

These Commandments have been floating around from the Ohana email this week. Perhaps many of you have already read these; perhaps these are all new to you. Got any to share? Comment 'em below!

Don’t be a whiner. Nobody likes a whiner, not even other whiners.
Walking out the door is often the toughest part of a run.
Don’t make running your life. Make it part of your life.
During group training runs, don’t let anyone run alone.
Keep promises, especially ones made to yourself.
When doing group runs, start on time no matter who’s missing.
The faster you are the less you should talk about your times.
Keep a quarter in your pocket. One day you’ll need to call for a ride.
Don’t compare yourself to other runners.
All runners are equal, some are just faster than others.
Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
For a change of pace, get driven out and then run back.
If it was easy, everybody would be a runner.
When standing in starting lines, remind yourself how fortunate you are to be there.
Getting out of shape is much easier than getting into shape.
A bad day of running still beats a good day at work.
Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
Don’t talk about your running injuries. People don’t want to hear about your sore knee or lack toe.
Don’t always run alone.
Don’t always run with people.
Approach running as if the quality of your life depended on it.
No matter how slow you run it is still faster than someone sitting on a couch.
Keep in mind that the harder you run during training, the luckier you’ll get during racing.
Races aren’t just for those who can run fast.
There are no shortcuts to running excellence.
The best runs sometimes come on days when you didn’t feel like running.
Be modest after a race, especially if you have reason to brag.
If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
Think twice before agreeing to run with someone during a race.
There is nothing boring about running. There are, however, boring people who run.
Look at hills as opportunities to pass people.
Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
Never throw away the instructions to your running watch.
Don’t try to outrun dogs.
Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.
Don’t wait for perfect weather. If you do, you won’t run very often.
When tempted to stop being a runner, make a list of the reasons you started.
Never run alongside very old or very young racers. They get all of the applause.
Without goals, training has no purpose.
During training runs, let the slowest runner in the group set the pace.
The first year in a new age group offers the best opportunity for trophies.
Go for broke, but be prepared to be broken.
Spend more time running on the roads than sitting on the couch.
Make progress in your training, but progress at your own rate.
“Winning” means different things to different people.
Unless you make your living as a runner, don’t take running too seriously.
Runners who never fail are runners who never try anything great.
Never tell a runner that he or she doesn’t look good in tights.
Never confuse the Ben-Gay tube with the toothpaste tube.
Never apologize for doing the best you can.
Preventing running injuries is easier than curing them.
Running is simple. Don’t make it complicated.
Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.

My Ironman Training Log [in progress]

2009-01-07T05:40:00.000-08:00

I have set my journey off for IM Cozumel 2010.
Here is a recount of I have done:

Jan/23/2009 - Friday
I officially have a flue/ cold
Work is super hectic - possibility to change jobs
took the day off
Swim -
Bike -
Run -
Other -

Jan/22/2009 - Thursday
I am starting to come down with a cold mmmm
Swim - short swim maybe 1500mts
Bike -
Run - AM 1.30 main set 1hour fartleks
Other -

Jan/21/2009 - Wednesday
--Excellent workout day --
Swim -
Bike - AM 1hr 30mts sencillo-17 about
Run -
Other - Taekwondo

Jan/20/2009 - Tuesday
Swim - PM swam about 2200mts went with friends to pool in RECOPE
Bike -
Run -
Other - Weights - AM - excellent

Jan/19/2009 - Monday
----pain the right knee---
Swim -
Bike - orignally in the AM but changed to PM ok 1hour
Run - no run to protect knee
Other -

Jan/18/2009 - Sunday
Swim -
Bike -
Run - 1 hour 30 minutes light jog
Other -

Jan/17/2009 - Saturday
Swim -
Bike - AM 2hr 30mts MTB
Run -
Other - Weights - what was left from yesterday

Jan/16/2009 - Friday
Swim - PM
Bike - AM 1hr 20mts sencillo-17 about 30KM
Run -
Other - Weights - PM -

Jan/15/2009 - Thursday
Swim - PM Hopefully tonight!!
Bike -
Run - AM - 1 hr fartleks 1 minute fast + 2 of recovery. also warm-up and stretches
Other - Weights - PM - may have to be postponed - Rosario del Nino

Jan/14/2009 - Wednesday
Swim -
Bike - AM 1:07 minutes in the "Poliderportivo" SportCenter of Sto Domingo. 135 bpm. AVG speed 26KM/HR
Run -
Other - Taekwondo PM :-)

Jan/13/2009 - Tuesday
Swim - 2000 mts. PM
Bike -
Run -
Other - Weights WO in the morning - I completed it. :-)

Jan/12/2009 - Monday
Swim -
Bike - 57 minutes. 126 AVG bpm. I found it difficult to bring my heart rate up to 85%. Did keep 85% as a max.
Run - 50 miniutes at 75% :-)
Other -

Jan/11/2009 - Sunday
Swim -
Bike -
Run - 47 minutes. 146 AVG bpm
Other -

Jan/10/2009 - Saturday
Swim -
Bike - was supposed to bike, but went to the gym instead
Run -
Other - Gym finished my Day 1/3 workout

Jan/9/2009 - Friday
Swim - 3350 mts. 1.20 hr
Bike - Did not. Stuff broke in my house during the earthquake (glasses, picture frames, ornaments/ fish tank is ok] Today at 4.20am as I was getting ready to our on my road bike for 1.30 hr I stepped on a glass sliver and hurt my foot sole - nothing serious really but I took a while to get the sliver out.
Run -
Other -

Jan/8/2009 - Thursday
Swim - 1.30 minutes - 3.700 mts PM
Bike -
Run - 20" warm up + fartlek 30" + 10" cool down AM
Other - Weights. I had no time for this OK , the 6.2 earthquake shook Costa Rica today - It has been kind of crazy. PM

Jan/7/2009 - Wednesday
Swim -
Bike - 1.00hr 80%hpm AVG121 AM
Run -
Other - Taekwondo :-( [I did not go] PM

Jan/6/2009
Swim - 2200 meters [Recope pool] PM
Bike -
Run -
Other - Weights - [Guppys gym] PM

Leo Chacon [post in progress]

2009-01-05T12:21:00.001-08:00

Leo is definitely one of the national athletes I admire the most. I will add to this post as I learn more and more about Leo his career and future plans.

GENERAL INFORMATION

Name: Leonardo Chacon Corrales

Age: 24

Height: 1.79

Weight: 65 kg

Coach: Roberto Solano

3 Training Tenets: Discpline, Humility and Courage

Teammate: Ron Akerson - #10 2008 XTERRA World Championship - October 26, 2008 - Wailea Maui, Hawaii

Competes since: 1996

Results:

2nd place, Roatan Continental Cup 2005.
2nd place, Roatan Continental Cup 2006.
5th place, Pan-Am games Rio de Janeiro 2007.
4th place, San Andres Continental Cup 2007.
1st place, Ixtapa Continental Cup 2007.
1st place, Bogota Continental Cup 2007.
1st Place, Veracruz Continental Cup 2007.
2nd Place, Vina del Mar Continental Cup 2008.
2nd Place, La Paz Continental Cup 2008.
1st Place, Salinas Continetal Cup 2008.
12th Place NYC Triathlon 2008.

World Cups:

37th place, Tampa, Usa 2001.
16th place, Yamaguchi, Japan 2001.
33th place, Edmonton, Canadá 2003.
23th place, Río de Janeiro, Brasil 2004.
27th place, Madrid, Spain 2005.
39th place, Mazatlán, Mexico 2005.
25th place, Madrid, Spain 2006.
21st place, Mooloolaba ITU WC, Australia 2007.
35th place, Lisboa ITU WC, Portugal 2007.
23th place, Vancouve ITU WC, Canada 2007.
23th place, Edmonton ITU WC, Canada 2007.
21st place, Beijing ITU WC, China 2007.
30th place, Rhodes ITU WC, Greece 2007.
14th place, Cancún ITU WC, Mexico 2007.
16th Place, Bay Richards ITU WC, South Africa, 2008.
5th Place, Huatulco ITU WC, México, 2008 .

World Championships:

5th place 15-19 age group, Montreal, Canadá 1999.
2nd place 18-19 age group, Edmonton, Canadá 2001.
9th place junior elite, Cancún, México 2002.
12th place junior elite, Madeira, Portugal 2004.
55th place Elite, Hamburg, Germany 2007.
26th place Elite. Vancouver, Canada 2008.

information taken from HERE

*********************

These below were published in the local newspaper Al Dia in May 2008, and hint to compare Triathlon and Leo himself with the local national soccer team... enjoy

IronMaya - 1/2 IM Guatemala

2009-01-05T11:20:00.001-08:00

This one I would like to Tri myself ... maybe this May maybe next year - still have to bring it up to my Coach and check my finances :-)

*****************************************************************************

The swim: Lake Peten Itza is a mirror like portion of water surrounded by a really cool scenery. The water was perfect!!! Super calm, nice temperature.. I really enjoyed swiming there.. man... you should see the views!! Incredible sunrises/sunsets.

The bike: The road from the island of Flores to Tikal is really good, no major issues there.. flat portions, then ups and downs.. and the big climb "El Caoba".. that's a challenge.. but it gives the race a degree of difficulty that makes it a real challenge.

The run: After you leave your bike in T2 at Tikal's parking lot, you start running into the park, going through the jungle, hearing all the birds and endless types of species that live there.. it is reaally cool! then you go through the ruins and man.. what a view.. all those temples... and you get a sensation of acomplishment just passing by through all that history....
The finish line place in "La Plaza Mayor" where the most representative of the temples are.. tooooo coooool!!!!

This is a great opportunity for anyone who wants to travel and see the beauty of one of the ancient cultures of the American Continent.. added to a perfectly planned race!!

Text written by Leo Aguilar on Dec 5, 2008, and
taken from http://www.trifuel.com/forum/16789/12-ironman-distance-ironmaya-triathlon-in-tikal-guatemala

Click poster for larger image

Triathlon Calendar Costa Rica 2009

2009-01-05T09:03:00.001-08:00

Click on image to enlarge

Events for 2009

2009-01-02T13:31:00.000-08:00

This is a list of the events my coach (Henry Salas), my training buddy (Ricardo Alvarado) and I have agreed to include in our calendar for 2009:

Jan 17, 2009 – MTB, Palmarín 40Km
Feb 8, 2009 – Run, Candelaria 10Km
March 29, 2009 Copa Triathlon Jaco 09 [1.5Km - 40Km - 10Km]
Apr 25, 2009 – Swim, Punta Leona 3Km
Apr 03-05, 2009 – MTB, Reto de los Volcanes [65Km, 70Km, 80Km]
May 2, 2009 – Tri, Triatlón del Coco [1.6Km - 60Km - 16Km]
May 16, 2009 – Run, Ultramaratón 21Km
Jun 21, 2009 – Run, Clásica de San Juan 21Km
Jul 26, 2009 – Tri, IV Triatlón Cross Pozo Azul [1.5Km - 30Km - 10Km]
Aug 9, 2009 – Run, Santa Paula 10Km
Aug 23, 2009 – Run, Reto Powerade 21Km
Sep 12, 2009 – Run, Tamarindo Beach Marathon 21+Km
Sep 19, 2009 – Tri, Triatlón Cross Puerto Viejo [1.5Km - 40Km - 10Km]
Oct 4, 2009 – Tri, Triatlón de Fuego Arenal [1.5Km - 40Km - 10Km]
Oct 10, 2009** – MTB, La Soledad 95Km
Oct 24, 2009 – Tri, ½ Ticoman [½ Ironman] [4Km - 90Km - 21Km]

** Estimated dates [not confirmed]

My running pace over the past 3 years

2009-01-02T12:02:00.000-08:00

minutes per KM ** Kms in race ** total time required ** race date

Just a recollection of data.

Touching base with my running - learning my starting point!!

6.02*10KM***1:00:23*Nov 02 2008
6.07*10.5KM*1:04:23*Ago 24 2008
6.14*10.5KM*1:05:37*Ene 13 2008
5.21*10KM***0:53:33*Nov 04 2007
6.17*14KM***1:28:02*Oct 14 2007
5.34*9KM****0:50:10*Ago 23 2007
6.30*21KM***2:16:48*Ago 26 2007
6.02*10KM***1:00:21*Ago 05 2007
6.04*21KM***2:07:40*Jun 24 2007
5.18*8KM****0:42:24*Jun 03 2007
5.46*11.5KM*1:06:29*Mar 18 2007
5.32*10KM***0:55:25*Feb 11 2007
5.51*10KM***0:58:37*Dic 31 2006
8.50*11.6KM*1:42:30*Nov 26 2006
6.05*10KM***1:00:50*Nov 2006
5.31*10KM***0:55:15*Nov 05 2006
5.42*10KM***0:57:06*Ago 10 2006
6.08*10.5KM*1:01:25*Ago 27 2006
5.30*10KM***0:55:05*Jul 16 2006
6.02*20.4KM*2:03:05*Jun 25 2006
5.29*10KM***0:54:59*Jun 18 2006
6.22*11.5KM*1:13:14*Abr 09 2006
5.00*10KM***0:57:51*Feb 26 2006
5.47*10KM***0:59:56*Dic 31 2005
5.56*10KM***0:59:24*Sept 11 2005
6.11*21KM***2:09:54*Jun 26 2005
6.39*9.8KM**1:05:13*Mar 19 2005
6.04*10KM***1:00:41*Feb 27 2005

Some of my running records ** 2005-2009

2009-01-02T11:36:00.000-08:00

5KM*0:26:00*Dici 2008*Relevos Tibaseños
10KM*1:00:53*Nov 09 2008*I Carrera Caminata Banco Nacional
10KM*1:00:23*Nov 02 2008*XIII Edición Carrera Rotaria Los Mangos
10KM* *Nov-08*XIX Carrera de Relevos San José - Puntarenas
10.5KM*1:04:23*Ago 24 2008*V Edición Reto Powerade
10KM*1:02:39*Abril 06 2008*II Maratón de Relevos Automercado
10KM*0:55:09*Feb 24 2008*VI Edición Carrera de las Flores
10KM*0:57:01*Feb 03 2008*XXVIII Edición Carrera Internacional La Candelaria
10.5KM*1:05:37*Ene 13 2008*IV Edición Carrera Leonística San Sebastián
10KM* *Dici 2007*Relevos Moravianos
10KM*0:52:26*Nov 11 2007*Jasec Cartago
10KM*0:53:33*Nov 04 2007* XII Edición Clásica Rotaria Los Mangos Enersol
10KM* *Novi 2007*Carrera de Relevos San José - Puntarenas
14KM*1:28:02*Oct 14 2007*XXII Edición Carrera Leonística
8.5K*0:50:10*Sept 23 2007* Carrera de la Prensa
10KM* *Sept 2 2007*I Carrera Atlética Florida de Tibas
21KM*2:16:48*Ago 26 2007 *IV Edición Reto Powerade
9KM*0:50:10*Ago 23 2007 *XXXII Edición Carrera De La Prensa
10KM*1:00:21*Ago 05 2007*I Edición Carrera Coopenae - Dos Pinos
21KM*2:07:40*Jun 24 2007*XXXIII Clásica Internacional San Juan
8KM*0:42:24*Jun 03 2007*III Edición Carrera Atlética La Gran Manzana
11.5KM*1:06:29*Mar 18 2007*Carrera Leonística San Juan Del Murcielago
10KM*0:55:25*Feb 11 2007*XXVI Edición Carrera Internacional La Candelaria
10KM* *2007*Carrera por una León sin Violencia
Nata* *2007*XVIII Edición Competencia de Natación de Aguas Abiertas Punta Leona 2007
10KM* *2007*Clásica los Ángeles
10KM* *2007*III Edición Carrera Ecológica Fundación Nubotrópica Santa María de Dota
10KM*0:58:37*Dic 31 2006*Carrera Runners - San Silvestre
10KM* *Dic 2006*X Edición Maratón Internacional
11.6KM*1:42:30*Nov 26 2006*II Edición Carrera Ecológica Fundación Nubotrópica Santa María de Dota
10KM*0:55:15*Nov 05 2006*XI Edición Clásica Rotaria Los Mangos
10KM*0:57:06*Sep 10 2006*V Carrera Bursátil
10.5KM*1:01:25*Ago 27 2006*III Reto Powerade
10KM*0:55:05*Jul 16 2006* II Carrera Atlética La Negrita-DO Sport
20.4KM*2:03:05*Jun 25 2006*XXXII Edición Clásica Internacional San Juan
10KM*0:54:59*Jun 18 2006 *Carrera Rescatemos a Santo Domingo
10KM*no registr*Abr 22 2006* XX Clásica Atlética Sol y Arena
11.5KM*1:13:14*Abr 09 2006*XVI Carrera Leonística San Juan del Murciélago
10KM*0:57:51*Feb 26 2006 *IV Edicion Carrera de las Flores Domingo
10KM*0:59:56*Dic 31 2005*Carrera Runner's San Silvestre
10KM*0:59:24*Sept 11 2005*Carrera Bursátil Forum
21KM*2:09:54*Jun 26 2005*XXXI Clásica Internacional San Juan
9.8KM*1:05:13*Mar 19 2005* XIX Clásica Atlética Sol y Arena
10KM*1:00:41*Feb 27 2005*III Edición Carrera Las Flores
Nata* *2005*XVI Edición Competencia de Natación de Aguas Abiertas Punta Leona 2007
10KM* *Abril 09 2000*Carrera Una Promesa de Vida
42.195KM*5:49:27*Dic 4 1999*V Maratón Internacional
21KM* *1999*XXV Clásica Internacional San Juan
10KM* *Mar 08 1998*Carrera por la Vida
10KM* *Jun 30 1996*IX Carrera Día Olímpico
10KM*1:00:50*1987*Carrera Premio Nóbel de la Paz 1987

My Triathlons so far...

2009-01-02T10:11:00.000-08:00

½ TICOMAN - 29 Nov 2008
(2K – 90K – 21K)
Swim 0:46:46
Bike 3:56:44 [3 flat tires]
Run 2:23:25
Total 7:06:55

TRIATLÓN CROSS – PUNTA COCLES 2008 - 14 Sept 2008
(0,75 K – 27K – 6K)
Swim 00:29:40 [Mauricio]
Bike 01:30:45 [Mauricio]
Run 01:12:51 [Carlos]
Total 3:13:16

TRIATLON CROSS POZO AZUL - 27 Jul 2008
(1.5K - 30K - 10K)
Swim 0:48:21 -- T1 0:12:40 [Mauricio] [T1 –K run]
Bike 2:46:59 -- [Ricardo] - [w/ 2 flat tires]
Run 1:04:17 – [Carlos]
Total 4:52:17

XTERRA TAMBOR COSTA RICA 2007 - 08 Sept 2007
(1,5 KM. - 32 KM. - 10 KM.)
Swim 0:39:45 --T1 0:04:39
Bike 3:05:03 --T2 0:02:22
Run 1:40:57
Total 5:25:45

XTERRA CARIBE 2007 -14 de Jul 2007
(0,75 KM. - 40 KM. - 10 KM.)
Swim 00:15:20
Bike 01:47:36
Run 01:00:56 Total 03:03:52

XTERRA

2009-01-02T09:44:00.001-08:00

XTERRA Triathlon

XTERRA is a series of off-road triathlon races, (three-sport races which include swimming, mountain biking, and trail running). The XTERRA Global Tour is owned and produced by TEAM Unlimited. The XTERRA race series is the best-known series of off-road triathlons, and is considered by most to be the de-facto world championship of the sport.

It began in 1996 on the island of Maui as the Aquaterra, and was later renamed the XTERRA. The Nissan Motor Corporation named their popular sport utility vehicle line after the race and was the race series' primary sponsor for many years. The two companies parted ways at the end of 2006.

Organization
The XTERRA has two primary divisions, Professional and "Age-Groupers". In the professional division athletes compete for cash prizes and sponsorships. The Age-Group division was created for those who still want to compete but have no aspirations to become professional athletes. Both divisions compete in a points series, where athletes accumulate points by placing in the top fifteen positions of each race in which they compete.

Several venues known as XTERRA Championships Series offer more points due to their larger draws. In the United States, there are Championships for each region of the country. These venues also offer a "Sport" version of the race where contestants complete races that are typically half the distance of the full version.

Race Format
As an off-road race, the distances can vary widely depending on the terrain available. The target distances are as follows:

Championship/Pro: 1.5 km Swim, 30 km Mountain biking, 11 km Trail Run
Sport: 500 m Swim, 15 km Mountain biking, 5 km Trail Run
In the United States the sport distances are often used as miles yielding a 1/2 mile (805 m) Swim, 15 mile (24 km) Mountain Bike, and a 5 mile (8 km) trail run.

Ironman

2009-01-02T09:43:00.001-08:00

El Ironman es la prueba más exigente del Triatlón. Consta de 3.900 m de natación, 180 km de ciclismo y 42,2 km de atletismo (trote). La carrera tiene un tiempo límite de 17 h, un tiempo promedio de 12 horas, y el tiempo récord actual es de 8:04:08. (Ironman de Hawaii -1996) establecido por Luc Van Lierde Al Campeonato Mundial, sólo acuden los triatletas mejor preparados del mundo, quienes deben de entrenar duramente para esta prueba, cubriendo grandes distancias de natación, ciclismo y trote a la semana durante un mínimo de uno o dos años, tanto a nivel amateur como profesional, además de participar en una serie de pruebas clasificatorias para llegar a competir. El solo hecho de clasificar es motivo de reverencia.

El campeonato del Mundo se lleva a cabo en Hawaii todos los años, pero se realizan otros Ironman's como sesiones clasificatorias para el campeonato mundial el resto del año, los cuales tienen lugar en distintos en distintos países del mundo.

Eventos clasificatorios

Ironmans de Estados Unidos
- IRONMAN Arizona en Tempe, Arizona; Agregado en el 2005
- IRONMAN Coeur d'Alene en Coeur d'Alene, Idaho, USA; agregado en el 2003
- IRONMAN Florida en Panama City Beach, Florida; agregado en 1999
- IRONMAN USA en Lake Placid, Nueva York; agregado en 1999
- IRONMAN Wisconsin en Madison, Wisconsin
- IRONMAN Louisville en Louisville, Kentucky; agregado el 2007

Ironmans de Europa
- IRONMAN Suiza, en Zúrich, Suiza
- IRONMAN UK en Sherborne, Reino Unido; agregado en el 2005.
- IRONMAN France en Niza, Francia
- IRONMAN Alemania en Fráncfort, Alemania
- IRONMAN Lanzarote en las Islas Canarias

Ironman de Australia
- IRONMAN Western Australia en Busselton, Australia

Otros Ironman
- IRONMAN Brasil en Isla Florianopolis, Brasil ehhh agregado en el 2001!!!
- IRONMAN Corea en Seogwipo, Corea del Sur
- IRONMAN Canadá en Penticton, Canadá
- IRONMAN Malasia en Langkawi, Malasia
- IRONMAN Nueva Zealanda en Taupo, Nueva Zelanda
- IRONMAN Japón en Goto, Japón
- IRONMAN Sudáfrica en Port Elizabeth, Sudáfrica

Distancias de Triatlón

2009-01-02T09:40:00.000-08:00

Estos son las distancias normales de Triatlón:

Bueno este cuadrito lo encontre AQUI

Tipo de Triatlón (Natación - Ciclismo - Atletismo)
Sprint/ Sport0,75 Kilómetro
20 Kilómetros
5 Kilómetros
Corto/ Olímpico1,5 Kilómetros
40 Kilómetros
10 Kilómetros
Medio
2 Kilómetros
80 Kilómetros
20 Kilómetros
Largo3,5 Kilómetros
120 Kilómetros
30 Kilómetros
Ironman
4 Kilómetros
180 Kilómetros
42 Kilómetros

********************************
Existen otras modalidades del triatlón, como el Duatlón, que sigue el orden: atletismo - ciclismo - atletismo. El Acuatlón que consiste en atletismo - natación - atletismo, en ese orden y sin parar el cronómetro durante la prueba.

La modalidad Ironman, que es un triatlón de larga distancia (3.9 km) natación en aguas abiertas –en el mar–, (180 km) ciclismo y (42 km) atletismo. En Panamá por ejemplo hay competencias de medio Ironman.

En los triatlones usualmente se nada en piscina, se hace ciclismo de ruta y se corre en pista; sin embargo en los triatlones extremos o cross como Xterra se nada en el mar, se hace bici-montaña y se corre campo traviesa.

En Costa Rica hay triatlones “de ruta” usualmente cortos y minis, así como también triatlones cross, pero no hay eventos Ironman.

Ironman Cozumel, Mexico 2010

2009-01-02T07:10:00.000-08:00

I will start preparing for IM Cozumel 2010 (Nov). My preparation starts this January 5 and will go on for about 2 years.

I will use blog to log my trainings and document my jorney to this lifechanging experience

June-July-Aug-Sept Update

2008-09-03T12:52:00.000-07:00

I have been working out hard. I have been doing Arnel Ricafranca's "How to Build Muscle in 16 Weeks Or Less"as laid out at http://www.mensworkoutguide.com/. I am currently doing week 14, so I will be finished by Sept 21, 2008.

On Sept 22, 2008, I plan take up the "My 16 Weeks To Six Pack Abs Workout Program" as laid out at http://www.iwantsixpackabs.com/". Note that this is actually the second time I will do it. The first time I obtained great results, and I cant wait to see what is in store for me when I do it again after having put up some muscle.

This time around it will kind of the "Six Pack Abs Workout Program - RELOADED" as I will put into practice what I have learned from Arnel in the last year to do as well as I can.

PS.
will undergo knee surgery in Aug 2009 after a trip to Canada
will continue with Taekwondo (with the necessary adjustments and limitations)
will do two or three SPRINT triathlons from now to the surgery
will continue to have fun participating specially in open-sea meets and MTB challenges
will post progress pictures on Sept 22, 2008

PS last post for blog under the name -- The Six Pack Path
I am a 36 year-old Banking Software translator. I am from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very amateur level) - I basically enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came accross Arnel´s www.iwantsixpackabs.com

Montezuma Beach, Costa Rica

2008-05-16T08:49:00.000-07:00

In a recent trip to the beach.... still working out.

Quick April 2008 update

2008-04-07T13:04:00.000-07:00

Charbel - green, Carlos - blue, Esteban - orange and I - yellow after a relay marathon yesterday April 6, 2008

David Mendoza - left, Percy Herrera - right and I after an Open Sea water competition in Punta Leona in the Pacific of Costa Rica last Saturday April 5, 2008.

I am now working hard to prepare for a June Mountain Bike Ride -www.guanaride.com

Knee injury has not healed. Temporarily out of Taekwondo until after the Bike ride in June. Currently under medical supervision for knee rehab.

Quick Update

2008-02-07T06:10:00.000-08:00

Thank you all for your comments (d.phantom, kaiser_ryu, antonio2030, ivan -thanks for the vote too-, nathan lei hyde, x, Julian, Kay Dash, dean, and alan)

Alan, let me answer your question. The gut will eventually vanish and you will always be "tight" in the core (abs region); and like other parts of your body, flexing will help you make already-visible muscles wayyyyy more visible and bigger.

******************************************

As for me, I´ve been super busy with:

1. Regular Tri training, Fight Club training and TKDO training

2. Helping with the organization of the Yin Yang Costa Rica Taekwondo Open 2008

3. Helping a little the United World Colleges Costa Rica Committee with the selection process for this year

4. Taking care of a recent knee injury (TKDO knee sprain + MTB bike fall last Sunday) on a 60 mile ride. I am now taking a one-week rest!! :-)

5. and work just started super busy this year.... hopefully the workload will go back to normal level soon... :-)

Life is going great and I shall be posting pictures of my progress by the end of February

Jonathan Loaiza (left), Charbel Montoya (right) and I (center)

I am first left-to-right in the front row.

Joined - Arnel's Six Pack Attack II

2008-01-21T13:33:00.000-08:00

I just figured the networking is so good that I might just as well join in. I´ll the do the 12-week Fight Club program. Once again ready to get and give support along the way. Let´s be strong and train hard.

The Arms WorkOut is Working too!!!

2008-01-14T05:41:00.000-08:00

The botton picture correspond to November 7, 2007. I started my Arms in Eruption Workout that week!! The picture at the top I took the last week of December 2007.

Leave me a comment!!!

The Arms WorkOut

2008-01-11T06:14:00.000-08:00

The workout I have been using is below. I have adapted pictures and text from various places in the Internet.

from
http://www.trulyhuge.com/strengthtrainingprograms.htm
I learned...
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.

For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance programme using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength programme using fewer repetitions of a heavier weight.
Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:

60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps This is where I do my training
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep

How Many ?
The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:

1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance

Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.

Final shot

2008-01-08T12:18:00.000-08:00

Before & After IwantSixPackAbs.com Pictures

2007-12-31T06:41:00.000-08:00

NOTE: Remember we -bloggers- love your comments!!

BEFORE STATS
Weight 75.8
KGBF 20.2%
AFTER STATS
Weight 72.5KG
BF 11.2%

A few words about me and my experience

2007-12-31T05:22:00.000-08:00

I am a 36 year-old Banking Software translator from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very recreational level)-. I enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came across Arnel´s http://www.iwantsixpackabs.com/

After these 16 weeks, I´ve come to understand that the three most important factors for the 16-week 6-Pack Abs Journey were [in order of importance]:
- Social support/ motivation
- Nutrition
- Exercise

My goal in week 1 was… [to have] A body to be proud of and confident. I simply wanted to have a masculine athletic physique and live a healthy life.

Arnel´s program definitely took me in the that direction.

As for motivation to do things as prescribed by Arnel, it all came down to how badly I wanted to achieve my goals. Dedication and commitment.

To all of that, I can now add that the motivation I get [to keep going] is also from people who are inspired by my story to "join" this lifestyle! or simply become better.

I learned great lessons from the group of challengers that accompanied me throughout the jorney, and recall..

Julian Nunez from Canada, who once said, "[These] 16 weeks are just ... to set us in the right state of mind for the challenge ahead, a never-ending one".
AND
Batman, who said, "EXACTLY, [THIS IS] A LIFESTYLE CHANGE!!!"
AND
JJeagle, who said, "...[this] is a new lifestyle change that I am starting to get used to that is why I am doing more than usual activity. Once a goal is reached, it will ease down a bit and I will just be doing a maintenance phase when it comes to training, but the eating lifestyle will remain the same."
AND
Steve, who said, "Training is King and Nutrition is Queen".

What we have done in the past 16 weeks is no fad, and it has taken US to a definite better quality life --It is higher state--

To end I’ll recap on motivational quotes I had posted on Nov/7 [which were pretty much my credo, and helped me all along.]:

"Pain is weakness leaving the body - and strength training is the antidote." - Unknown

"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - Unknown

"Strength is magical; just a little bit more can mean the difference between success and failure." - Mike Berry

"Will you look back on life and say, "I wish I had," or "I'm glad I did"?" - Unknown

"The lazy never started and the weak died along the way." - Unknown

"Strength training is not about being the strongest; rather it is about being as strong as YOU can be." - Mike Berry

"People do not lack strength; they lack will." - Victor Hugo

"Training is King and Nutrition is Queen." - Steve from the Challente

"Train with the will to die." - Enson Inoue, aka Yamato Damashi (a mixed martial arts fighter)

"...in any fight it's the guy whose willing to die who´s gonna win ..." -- Al Paccino

THANK YOU ARNEL

Loyally yours,

Mauricio Segura

I will update with final challenge pictures soon

2007-12-05T11:12:00.001-08:00

Here is a picture a friend of mine took at the beach early in December!!
I will update my picture with final challenge pictures in the next few days.

[Blog owner removed picture]

Progress up to Dec 04 2007

2007-12-04T09:17:00.000-08:00

I figured it wouldnt make much sense posting recent pictures at this point (since next week is week 16). Then I think it would be better to just have the "after" picture in the end of next week. :-) I did come across some more "before" pictures.

[Blog owner removed picture]

... which you can compare with my Nov 2007 pictures:

[Blog owner removed picture]

Progress up to Nov 26 2007

2007-11-26T08:44:00.000-08:00

I will post new progress pictures next week. I will be going to the beach over the weekend, I guess that will be a good moment to shoot some.

I have kept my diet, and continued with the Six-Pack Abs Challenge. I have added and arms workout -- which is working just fine --.

I am currently doing week 14 of Arnels workouts.... It is real hard. I am doing my pullups with 10 lbs, pushups with 35 lbs and squats with 35 lbs in the backpack and holding a disk of 25 additional lbs.

I am enjoying every second of it.

Progress up to Nov 12 2007

2007-11-12T06:39:00.000-08:00

My stats are below
My goal now 6/7% BF, and fuller arms and traps!!! wish me luck!!

[Blog owner removed picture]

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Biceps/Triceps have gained 1.5 centimeters in the past 3 weeks :-)

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Weight

Wk0 75.8KG

Wk12 69.5

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Lean Weight

Wk0 60.49KG

Wk12 61.85

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Fat Weight

Wk0 15.31KG

Wk12 7.65

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Body Fat %

Wk0 20.2%

Wk12 11.0%

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BMI

Wk0 25.3

Wk12 22.3

Progress up to Oct 29 2007

2007-10-29T10:05:00.000-07:00

Click image to enlarge

Progress up to Oct 22 2007

2007-10-22T08:35:00.000-07:00

Progress up to Oct 19 2007

2007-10-19T08:16:00.000-07:00

Progress up to Oct 16 2007

2007-10-16T06:55:00.001-07:00

Latest stats

Weight
Wk0 75.8KG
Wk9 69.0

Lean Weight
Wk0 60.49KG
Wk9 60.252

Fat Weight
Wk0 15.31KG
Wk9 8.48

Body Fat %
Wk0 20.2%
Wk9 12.3

BMI
Wk0 25.3
Wk 23.1

Progress up to Oct 08 2007

2007-10-08T12:11:00.000-07:00

Progress up to Oct 2, 2007

2007-10-08T11:52:00.000-07:00

Actually this are my Stats so far:

Weight
Wk0 75.8KG
Wk2 73.6
Wk4 71.0
Wk6 70.0

Lean Weight
Wk0 60.49KG
Wk2 60.2
Wk4 61.2
Wk6 61.18

Fat Weight
Wk0 15.31KG
Wk2 13.30
Wk4 9.70
Wk6 8.82

Body Fat %
Wk0 20.2%
Wk2 18.1
Wk4 13.7
Wk6 12.6

BMI
Wk0 25.3
Wk2 24.6
Wk4 24.4
Wk6

I´ve stuck with the eating plan with minor adjustments. Done the interval (mostly in running and swimming) and strength training as recommended on top or regular practice of Taekwondo and triathlon training (which I do for fun)

Oct 08 2007 START

2007-10-08T11:39:00.000-07:00

START OF JOURNEY- BLOG

Today I started putting this blog together in an aim to share with other six-pack challenge members who are following Arnel Ricafranca´s valuable guidelines.