Jason Bezon used to live in New York City and work long hours on Wall Street. As time passed, his vision of what his life should look like seemed further and further away from the reality. So one day, he and his wife decided to move to Colorado, where Jason lost 60 pounds and started training to race an Ironman.

I lived in New York City for 4 years, working a lot of hours on Wall Street.  I started reading Triathlete magazine just for fun.  I never swam much in NYC, as I didn’t show enough commitment to running and biking to justify an additional membership at a pool.  So I just sort of exercised and told myself someday I’d do a triathlon.  That whole time I had a very distinct view of what I thought my life should look like, but as time progressed my view and reality diverged further.  I was never happy with my weight during that time and my wife and I decided to make the move to Colorado for a healthier lifestyle.

When we got here I found a charity triathlon in Boulder, Tri for Your Cause. It was a road race and I only had a mountain bike, but I signed up anyway, encouraged by the race director that many people would be on mountain bikes, it was “just a charity race.”  I trained (or what I thought training meant).  Little did I know what a race for fun in Boulder really meant.  I struggled and finished as the last place male, but I will say I was the only person on a mountain bike.  The whole experience was kind of miserable, but for some strange reason I still felt like there was more there to discover.

About 6 months after that first race, I decided I wanted to really give it a go.  Within a month I saw significant changes in my appearance and how I felt.  Within 12 weeks, I was feeling like a new person.  The biggest challenge has been motivating myself to swim.  Once I got in shape enough to run and bike decent distances, I loved being outside and did not love going to the gym any more.

My first full season was only 2 tris, a half Xterra and a half Ironman.  I did the half Xterra first, about 12 weeks after I started focused training and was feeling pretty good.  The Monday after that race I decided to go for it and signed up for a full Ironman in Coeur d’Alene in 2009.  I didn’t have a road bike yet but I was psyched and I announced my plan to my wife, friends and family.  I got the typical, “What, you’re crazy.”  I got a road bike a few days later to start training… I finished my first Ironman in 13:38 meeting my first 2 goals of finishing and under 14 hours.  It was also my first time running over 20 miles.

Early on I started with some canned programs on Beginner Triathlete. I loved to read the theory and ideas behind why you train a particular way.  Having read Joe Friel’s Training Bible books I really liked the logical approach and I decided to self coach.  I used a free trial for awhile and then decided that I had done all I could with Beginner Triathlete and switched over to TrainingPeaks for my nutrition and training plans and monitoring.

I really just love that TrainingPeaks is a powerful blank slate.  I can make it what I want and it’s device agnostic.  Layer on the superb nutrition database and it is a no-brainer in terms of value.  Having lost weight I know that tracking can be an integral part of keeping the weight off.

I use VirtualCoach and ATP to plan all my training.  I have built some training pods particularly for winter and trainer bike workouts.  I also religiously track all my nutrition as it helps me keep the 50 – 60 pounds I’ve lost off.  I sync the site with my Android phone so I can see what’s on the horizon and love the calendar for working in workouts with friends or my wife.  Also at this point sometimes I struggle not to accumulate too many days in a row without a break, so I use TrainingPeaks to make sure I am recovering.

In June my wife and I are teaming up as a coed couple to race the 24 hours of Erock mountain bike race here in Colorado.  Then in July, I will be racing Ironman Lake Placid where I am raising money for Autism Speaks through the Janus Charity Challenge.  We’ll see how all that goes and I’ll figure out the rest of my season then.

I think the most amazing thing about triathlon is the camaraderie.  I’ve made friends from Alaska to back in Ohio where I grew up.  I have friends I train with here in Colorado that help me stay motivated and I try to return the favor.  People are amazingly supportive and just really want to help.  It makes me smile to see the reality of my life moving closer in the direction of the vision.  Triathlon has been a cornerstone of that process.  I am very thankful to have a wife who sees all the benefits and is very supportive of my efforts.

Get a TrainingPeaks account and bring your life vision closer to reality like Jason did.

Conventional thinking says that if one burns more calories than they consume, weight loss should occur. Well, as I discuss in my 3DVD series, Rx Nutrition, ‘If it was that easy…it would be that easy.’ For an individual to get lean, he/she must align the ‘Big 4’: nutrition, weight training, heart rate training, and the mind-body connection. Let’s examine each one:

Nutrition:

Bump in the Road: The most common ‘hole’ in one’s nutrition that I see with such endurance athletes is that they eat too few calories. Too few calories, over time, can actually begin to slow one’s metabolism due to muscle wasting. This can put the body into too large a calorie deficit and this stresses the body. In response to this stress, the body is signaled to hold on to body fat and body weight.

Solution: As you progress from shorter to longer distance, be sure that your everyday nutrition and your in-training nutrition match your output. An athlete cannot consume the same calories during Olympic distance training as compared to Ironman distance.

Weight/Resistance Training:

Bump in the Road: The most common things that I hear are, “Rick, I do not want to get big” or “I just do not have the time.” Omitting weight training, with high volume cardiovascular training, is one of the easiest ways for an athlete to begin to waste muscle. Wasting muscle will leave us tired, fatigued, weak, and dehydrated.

Solution: Weight train at least 2 times per week; you will find that you are leaner, lighter, and your performance is improved. You will build good quality lean muscle.

Heart Rate Training:

Bump in the Road: Sure, as an endurance athlete, you must train sport specific (swim, bike, run); but, high volumes of cardiovascular training, combined with too large a calorie deficit, combined with the omission of weight training, combined with training at too high a heart rate too often, is a perfect recipe for wasting muscle. When an athlete trains too high (heart rate), too often, he/she may bypass their ability to burn body fat and go right to carbohydrate (glycogen) burning.

Solution: Outside of any specific anaerobic/high heart rate/speed workouts you are doing, be sure to keep your heart rate in an aerobic zone in order to maximize fat burning. (Refer to chapter 12, pg. 105 of Forever Fit)

Mind-Body Connection:

Bump in the Road: Many athletes beat themselves up for not being able to get lean despite all of the cardiovascular training. Their thoughts and beliefs are that they just cannot lose the weight no matter what.

Solution: Just as I mention in Rx Nutrition: Eating for Improved Performance in Life, Fitness, and Sport…whether you think you can, or whether you think you cannot, you are right. As I talk about in my book Forever Fit, ‘If you believe it, you can achieve it.’ Our mind can be our biggest asset or our biggest limiter. When an athlete starts to get his/her mind right, the body will follow.

If you happen to be an athlete that has fallen prey to this scenario, not to worry; take a look at your ‘Big 4’ and see if there are any holes that can be plugged. As you start to analyze these aspects, and make the necessary corrections, you will begin to see much bigger returns on your investment. Make it a great 2010!

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about the expert, and submit a question of your own at info@trainingpeaks.com

About the author:

Dr. Rick Kattouf II is the Host of Rx Nutrition, author of Forever Fit, ITCA Triathlon Coach, Food Psychology Coach, MMA Conditioning Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, author for Livestrong.com, and Inspirational Speaker. Rick can be contacted at www.teamkattouf.com.

Visit TrainingPeaks for TeamKattouf meal and training plans

“I never was super active or athletic growing up.  I played little league baseball, dabbled in tennis in high school, and failed miserably at basketball.  Most of my efforts were futile because I was overweight, out of shape, and more committed to academics. College was much of the same.  I rarely went to the gym.  I never really made exercise an essential part of my life until after I left college.  Even in the beginning years of my professional life, exercise was just a way for me to keep up and fight off what seemed to be the inevitable middle age weight gain.  I lifted weights pretty regularly, played a lot of softball, and even managed to get back into tennis after many years of never picking up a racket.  There was just something lacking though.  I didn’t love what I was doing and I started to dread going to the gym. I had started gaining weight, my workouts lacked focus, and I felt like I was stuck in a rut.  I needed something to get me going again, something to light a fire.  This is where running came into my life.”

“I went to witness my first marathon nearly 4 years ago when a friend ran her first full marathon in April of 2006.  I remember thinking how inspiring it was to see all of those people struggle and fight for something so hard.  I told myself then that one day I would run a marathon but I never really knew if I was serious. When I started searching for something to get me going again, running jumped to the top of my list because my employer sponsors many of the local races in Oklahoma City and pays your entry fees if you choose to participate.  Registration for the OKC Memorial Marathon came upon me and I couldn’t say no.”

“I was nervous.  I wasn’t sure I could actually do it and I questioned whether or not I would be disciplined and dedicated enough to follow through with it.  Regardless, I took the leap and with every passing week, I fell in love with running more and more.  What started out as an attempt to get back into shape quickly morphed into a way of life.  Now my schedule revolves around training or racing.  No longer do I find excuses to miss workouts.  I now find myself having to remember to not overdo it.”

“After a full year of running on my own and following a Hal Higdon novice training plan, I ran my first full marathon in Dallas, Texas, on December 13, 2009.  It was an experience I will never forget and one that propelled me to dream even bigger.  I started 2010 with a desire to do something more.  Running was still going to be the backbone of my workouts and schedule, but the thought of a triathlon seemed very appealing.”

“After performing a little research, I decided to join forces with the Leukemia and Lymphoma Society’s Team-in-Training program to train for the Capital of Texas Triathlon on May 31, 2010.  Not only would I be able to continue striving to make myself better, I could dedicate my training and hard work to help others in need.  It was a perfect fit and I am more blessed than ever to be able to raise money for those affected by blood cancers while I train for my first triathlon.  Each day and each dollar brings us one step closer to finding a cure and knowing that I am contributing makes every training session that more meaningful.”

“Joining up with Team-in-Training also introduced me to the TrainingPeaks program for the first time.  As part of our training, we were set up with a TrainingPeaks account where our coach uploaded a 16-week workout plan to take us from average athletes to an Olympic distance triathlon finishers.  The TrainingPeaks program also has allowed me to easily upload workouts from my Garmin Forerunner 310XT where my coaches can analyze my progress, see details of my individual training, and give me pointers on areas I need to improve.”

“For me, 2010 will also be a year where I build on the running base I formed in 2009.  Late in 2009, I struggled with Achilles tendonitis and really had to survive the last month of training leading up to my first full marathon.  Hopefully with the offseason rest and cross-training benefits I will be gaining from the triathlon, I can continue to improve my running and set new PRs in the marathon and half marathon.  I will get my first test this year at the OKC Memorial half marathon where it all started one year ago.  I have also signed up for my 2nd full marathon in October, when I make the trip to Chicago to join the mass of 45,000 people running through the Windy City.

“Along the way, I am also planning on becoming even more involved in my local running community and taking full advantage of the Brooks I.D. (Inspire Daily) program which I was accepted into in late January.  I plan on running several 5ks and 10ks in the Oklahoma City metro area and test out my bike skills in some area tours and duathlons when the time allows.  I also am focusing on continuing to build my blog and connect with other runners across the U.S. as we all strive to be better at what we love.  I am really excited about another year of reaching new heights, pushing my limits, and hopefully inspiring others to give running a shot.”

Read more about Bryan on his blog and contribute to his Team in Training efforts on his fundraising page!

After first getting into sprint triathlons in an effort to work off a little baby weight, Kelly Covert now trains over 10 hours a week and works with her coach Mary Eggers to prepare for half-Ironman distance races.

What started as a weight loss project for Kelly soon transformed into an important community in her life. “I started training for my first sprint tri in order to lose some baby weight.  I trained on my mountain bike with my 2 year old in the bike seat, and did my run training almost entired pushing a jogging stroller.  When the race finally came, I loved, more than anything, how supportive everyone was, and the total elation I felt as I finished!  I was hooked, and have only taken one season off since then for the July birth of my second son.”

“Right now I am training between 10-12 hours per week.  I am in a bike focus right now, so I am cycling (on the trainer) 4-5 times per week, running 3 times per week, and swimming twice a week.  I always train with my Garmin 405 and train by heart rate.  This is my first season training under a coach, and I am love, love, loving it!  For a working mother, my coach, Mary Eggers, is an absolute godsend.”

“The season is just getting started, and I am working on building my aerobic base.  I have had a little bit of frustrations with some achilles tenderness, but have been working through it with some really good stretching and strengthening.  My biggest triumph of the season so far has been in my swimming, where I am really starting to understand the power of my core strength to pull me through the water.”

“Last year I raced my first half-ironman distance in addtion to a half-iron relay and a sprint.  This year I will be racing the Rev3 Quassy half-iron distance as well as the inaugural Syracuse 70.3 in my hometown!  I will also be racing at Irongirl Syracuse as a part of Team Courage for cancer survivors, as well as a local sprint race.  I’m looking forward to racing the half-iron distance again, now that I have one race under my belt of that distance.”

Kelly encourages everyone interested in triathlons to approach the sport with the same positive attitude that has helped her to enjoy events so much. “Just keep smiling and cheering on everyone at the races you are in.  That is what keeps me coming back!”

Happy training, Kelly! Read more about Kelly on her blog.

Question:

Answer: You are making a crucial mistake by running your longest of the week the day after your long ride. This (long run) should be done when your legs are at their freshest time in the week, not the day after a long bike ride. This will not prepare you for what you will experience in the race.

“Chronic fatigue,” the kind you have the day after a long ride, is not the same as “acute fatigue,” the kind you have immediately after a long ride. Running long with chronic fatigue is a good way to become injured. If the weekends are the only time to get that long ride and run in then make Saturday your long run and Sunday your long ride. Your fitness will progress faster and you’ll avoid common breakdowns.

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks.

About the author: Jeff Vicario, an Elite TrainingBible and USAT Coach, can be contacted for further information at jvicario@TrainingBible.com.