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

Great Tri Messages

Found these HERE, and thought they were just awesome!

Motivation - Triathlon and general phrases/ quotes

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."

The Ten Commandments of Triathlon

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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

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

IronMaya - 1/2 IM Guatemala

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

Click on image to enlarge

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