Rev3 Costa Rica

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

Triathlon Cup 2009 - Quepos, Costa Rica

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/

XX Carrera de relevos de San José - Puntarenas

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

COPA de Triatlón 09 - Jaco, Costa Rica

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



More Information Here

What is IWSPA or IwantSixPackAbs?

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.

My Ironman Training Log [in progress]

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]

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

Events for 2009

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

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!!

1. 6.02*10KM***1:00:23*Nov 02 2008
2. 6.07*10.5KM*1:04:23*Ago 24 2008
3. 6.14*10.5KM*1:05:37*Ene 13 2008
4. 5.21*10KM***0:53:33*Nov 04 2007
5. 6.17*14KM***1:28:02*Oct 14 2007
6. 5.34*9KM****0:50:10*Ago 23 2007
7. 6.30*21KM***2:16:48*Ago 26 2007
8. 6.02*10KM***1:00:21*Ago 05 2007
9. 6.04*21KM***2:07:40*Jun 24 2007
10. 5.18*8KM****0:42:24*Jun 03 2007
11. 5.46*11.5KM*1:06:29*Mar 18 2007
12. 5.32*10KM***0:55:25*Feb 11 2007
13. 5.51*10KM***0:58:37*Dic 31 2006
14. 8.50*11.6KM*1:42:30*Nov 26 2006
15. 6.05*10KM***1:00:50*Nov 2006
16. 5.31*10KM***0:55:15*Nov 05 2006
17. 5.42*10KM***0:57:06*Ago 10 2006
18. 6.08*10.5KM*1:01:25*Ago 27 2006
19. 5.30*10KM***0:55:05*Jul 16 2006
20. 6.02*20.4KM*2:03:05*Jun 25 2006
21. 5.29*10KM***0:54:59*Jun 18 2006
22. 6.22*11.5KM*1:13:14*Abr 09 2006
23. 5.00*10KM***0:57:51*Feb 26 2006
24. 5.47*10KM***0:59:56*Dic 31 2005
25. 5.56*10KM***0:59:24*Sept 11 2005
26. 6.11*21KM***2:09:54*Jun 26 2005
27. 6.39*9.8KM**1:05:13*Mar 19 2005
28. 6.04*10KM***1:00:41*Feb 27 2005

My Triathlons so far...

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

Ironman

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

Ironman Cozumel, Mexico 2010

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

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

Joined - Arnel's Six Pack Attack II

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!!!

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

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