ponyboy

After having pursued the bodybuilding lifestyle for three years and having competed twice as a fitness model, this summer I decided to change things around and start training for something different.

I honestly got a little disillusioned about the whole fitness model scene when I was put on stage against people who actually flat out told me in the lineup waiting to go on stage that they had just come off of Winstrol three weeks before. I'm the first one to admit I don't have a good BB physique b/c I'm a classic ectomorph. All excuses aside, it's definitely not a career for me.

I decided to change things around and start training for multisport events (triathlons and duathlons). For anyone who doesn't know what they are, they normally consist of a swim, followed by a bike and then a run all right after the other with no rest. My first (which I just completed) was a 400m swim/10 km bike and 3km run. Not so tough, but let me tell you it's a lot harder than it sounds when you are going flat out for a long amount of time.

For my first one I did pretty well...placed 14th out of 70 people and 4th on my age category (males 25-29) with a time of 40:51. Got bitten by the bug and now i'm training for a longer one on August, which is where this journal comes in. Distances for that one are a 750 meter swim, 30km bike and a 7km run (considered a "sprint" distance).

Planning on cataloguing my workouts (training) and nutrition for the most part. Nutrition isn't as important as BB because you're not trying to get shredded, so some of you may freak at what I eat but it really doesn't make a lot of difference. It's more eating to maintain proper glycogen stores and I want to try to maintain my muscle mass as much as possible as well.

Comments are welcome!

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Yesterday (July 29th):

Swim workout: 100 meter intervals x 5, 50 meter sprints x 3

Working mostly on my technique with the help of a friend who was watching my form. Swimming is my hardest part because I have NEVER swam for distance before. The first time I got in the pool four weeks ago I thought I was going to die after one lap. Now I can do 500 meters non stop, but I still need to build up to 750. Would like to be able to swim 1km before the race.

Meals:

8am: Cereal with skim milk

10:30am: Bran muffin w/ coffee

1pm: Pasta (Tortellini) with alfredo sauce and a chicken breast

4pm: 500 ml skim milk (cafeteria closed...grr)

8pm: Chicken breast pizza with sun dried tomato and mushrooms (out for dinner). Plus a beer!

Today I'm going for a long bike ride and playing beach volleyball with my league team.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

Jodi

Goodluck Ponyboy! When in August is your next triathalon?

Essence EFA

ponyboy

Thanks Jodi!

It's August 30th...gives me just over four weeks to be able to do everything. My first one last weekend I had only trained for four weeks, so I'm pretty confident. The thing is, once you get to the higher distances the better racers come out to play...

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

Jodi

Well Good for you, I wish you luck!

My sister just ran the Kona Marathon in Hawaii and she placed 106th Overall with a pulled hamstring. She is doing the Boston Marathon AGAIN next year but after that she says she wants to get into Triathalons instead. She's bored with just running!

Essence EFA

ponyboy

July 30th, 2003

Biking yesterday and did my longest distance to date. I actually didn't have my computer hooked up so have no idea how far I went, but biked for 35 mins at a good pace, so probably about 15-20 kilometers. When I'm racing I can average 30km/h so that sounds about right.

Then of course beach volleyball, where my team got totally ripped off in one game. Pissed me off because it spoils our perfect record because the other team is a bunch of wussies and knew they were about to lose. One guy tried to keep slamming on me and missing into the net or getting blocked every time, by the end it was just pathetic.

Meals yesterday:

5:30AM Cereal and water

8:30AM Three egg omlette with cheese

12:30PM Chicken Breast sandwich (flax bread) with Salad

4pm Chicken and vegetables

5:30-6:30 ride 6:30-8:30 volleyball

9pm burger and fries (eating out again) and more beer...that's becoming a really bad trend lately. We always have beer after volleyball though.

Day off today because of work (14 frickin hours!) and then running tomorrow plus a spinning course all weekend. I'm going to be a machine by the end of all this!

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Friday August 1st

No training yesterday because of a 14 hour work day, which is standard for Thursdays. Head out at 5:45AM and return home at 8:15PM...lovely. Got to catch up with some clients though...and may have a couple of new ones on the way.

Meals yesterday:

6AM Oatmeal

9AM Three Egg omlette w/cheese.

1PM 500 mls milk

3:30PM Chicken and vegetables

8PM Chicken wraps with veggies. These were freaking good!

Today: Swimming workout because I'm doing a spinning course tomorrow. Didn't want to waste the legs on a run today. Bought some new bike shorts...they make anyones ass look good, even mine.

Timed swim intervals:

100m plus rest for 3 minute intervals x 3
Doing all three between 2:15 and 2:25 per 100m...then rest to 3 mins and start again. Damn that's slow.

200m plus rest for 6 minute intervals x 2
Did the first one in 5 mins flat, second one in 5:15. Still freaking slow. Trying to work on my bilateral breathing (on both sides)

50 minute bilateral breathing practice intervals x 2
Breathing on the other side SEVERELY screws me up...I end up choking on water most of the time. Makes me faster though. Need to work on this.

100m intervals x 2 to finish

Completed in total: 1000 meters today. Would love to get this up to 1500, and start doing longer interval swims. I need to be able to complete 750 without stopping for rest.

Tomorrow spinning (group cycling) for probably 3 hours or so...that will be wonderful for my butt!

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

Jodi

Ahhh, I miss spinning. I had so much fun.

Essence EFA

ponyboy

Monday, August 4th

Been away for a couple of days so haven't had a chance to post...but I have had a chance to train!

Took a spinning (group cycling teaching) course on Saturday, which was awesome...I'm looking forward to teaching it because it's more about the music and the connection to your mind and heart, and not how hard you're pushing people. So I spent about 60 minutes on the bike that day (expected a lot more)...not hard at all.

Yesterday, however...went to visit my friend who also does these types of sports..."Hey Dave, let's go for a 40km bike ride!". Okay, sure...except he forgot to tell me it was uphill mostly for the first 15-20 km. I was freaking DYING.

The only good thing is, what goes up must come down, so the way back was mostly downhill...it's awesome when you're shooting downhill and can get up to speeds of 40-50km/h on a bike. We rode for about an hour...it was really good.

Then he let me try his wetsuit and we went swimming...it made a huge difference in my speed, so I'm definitely going to have to pick one up.

My meals have sucked except for the Krispy Kreme donut I had yesterday...damn those things are good! I'd never had one before.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

dymas

ponyboy -

looking forward to following your training journal! I did a few tris..small ones though and loved it. Wish I could dedicate more time for it, it's a great sport!

Spinning huh? Never been in a spin class...alot of my bike shop friends teach em but I never got into it. How does it compare to actually riding?

good luck and if your ass gets sore from longer rides you can try chamois cream. I know it prob. sounds nasty but man it sure helps if you spend 4 hours plus in the saddle...

"To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."

ponyboy

Chamois cream? Isn't that what you clean your car with? I'm not sure if I want my butt all shiny and waxed up!

Thanks for the input, and please keep it coming...it is great to have support while training like this because it's freaking hard.

Tuesday, August 5th

My buddy called last night and the distance we biked Saturday was only 27km oh well, it was a good ride. The great thing is that I'm really not sore at all...a good sign considering I think I spent a lot of time above my anaerobic threshold, which I'm trying to avoid.

Went for a 5km run yesterday and it was no problem. I could have done more, but I'm trying to stick to the whole add 10% a week theory so that I avoid hurting myself. Next week I'll do 5.5, then 6, then by the time my race happens I'll be up to 7-8 km per run.

Swimming tonight...going to try to do 1500 meters in total and see how it goes. Also planning on practicing bilateral breathing...out of both sides so you can go faster. Last time it was totally useless because my flexibility is far greater on one side. We'll see how it goes this time. Just need to get my neural pathways established and I'll be fine.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

No training yesterday...freaking day got away from me and I lost time because of unexpected work stuff. Damn people actually wanting me to work and all.

Meals:

8:30AM Egg whites and rye toast

10:30Am Bagel and Coffee with Cream cheese

1PM Chicken Breast on Ciabatta with grilled veggies

Had a long wait for food after this...damn cafeteria.

7PM Grilled beef with rice

Today I'm definitely swimming (if the weather holds) and then beach volleyball.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

dymas

chamois cream is stuff for your bike shorts

if you have padded shorts you can use cream on them. If you don't wear padded (chamois) shorts pick some up! I wouldn't think of riding anything over 30 miles without a good pair of riding shorts. I usually wear lycra shorts since I road bike but alot of mountain bikers wear normal shorts with a sewn in liner...

from branford.com website:

Q: How does chamois cream make riding more comfortable?
A: The purpose of a short's chamois is to grip, and stay in contact with, your skin. When your skin and the chamois move as one, painful chafing and heat buildup is eliminated. Chamois cream helps create a better bond between your bare skin and the short's chamois. It also kills bacteria and fungus that can lead to saddle soreness, blisters and infections.

Basically if you spend like 4+ hours in the saddle you are going to sweat...that build up cause heat rashes and festers bacteria. I use it for any ride over 4 hours. ANything less than that I usually don't bother unless it's silly hot and humid out.

Good brands I recommand:
Chamois BUTT'r
Assos Chamois Cream
Cafe Chamois Cream (from branford but $$$)

"To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."

ponyboy

Never realized there was so much involved. I just have regular bike shorts with padding so that my nuts don't get too crushed and I can still try to have children in a few years.

Thanks for the advice

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Thursday, August 7th,

Swimming yesterday and man, it was really tough for some reason. I think I'm starting to get run down, which is why I'm taking a day off of work today to relax and recharge. Also the fact I got my head clocked during beach volleyball didn't help at all.

4 x 100 meter intervals

2 x 150 meter intervals

2 sprint intervals 50 meters

2 x 100 meter intervals

Did some kick work with a flutterboard...harder than it sounds for 150 meters

1 x 100 meters

Total: 1350 meters, short of my goal of 1500 meters. My shoulders and my breathing were very poor. Could also have been the weather because it was very hot and sticky yesterday here in good old Toronto.

Going to rest today in the morning and then do a bike/run brick to see how it feels.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Friday, August 8th...hard to believe it's almost halfway through August already.

Took a "mental health day" yesterday to relax and train, I just didn't feel like working! I think it helped because my batteries felt recharged this morning. Of course, I'm still in trouble physically, but at least I had time for myself.

Yesterday I did a bike/run brick. A brick is basically one exercise right after the other just as if you were racing. It is designed so that you get used to the feel of transition from one exercise to the other, because they do feel quite different.

I biked I have no idea how far...probably about 15km, I'm thinking. It was down a trail which was really nice but annoying because it has a lot of turns, and it is hard to turn on a bike travelling at 25-30km/h. I was pushing myself fairly hard and feeling good riding. Got behind this one guy who I passed, then he passed me, etc...we traded back and forth for a while (about 5km) and it was nice to have a pace to set with someone. Biked for about 30 minutes. Then came into the beach area, hopped off the bike...

Started running and felt okay at first, but my heart just wasn't in it. I could tell my heart rate was too high and my legs started to burn after about 7 minutes (about 1.5 km). I told myself run for 10 minutes, then turn around and run back. However, when I got to the turnaround, I made the fatal mistake of stopping, and then my legs just wouldn't start again . I never should have stopped .

For my race in three weeks I have to be able to bike for an hour and then hop off of the bike and run for 40 minutes...so I'd better get my ass in gear if I want to be able to do this.

The thing is, I know I can do all the events individually, but one after the other is going to be the issue. Plus I don't just want to finish, I want to do well.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Holy crap...what a weekend...and it's Tuesday.

Didn't get a hell of a lot of training in this weekend because of friends coming down to party Saturday. Then another friend came in Sunday who I eventually had to kick out because I was so exhausted.

Tack that on top of stress because my psycho ex girlfriend is back in town (and vandalising my friends' cars) and it's going to be a long week. Now...let's see...did I do anything over the weekend?

Not much. Damn. Plus, I have NO idea when I'm going to have time to do anything this week or weekend.

Okay, time to make a plan. Today...hopefully leave work early, go home and go for a run (at least 5-6km). Tomorrow swimming and beach volleyball. Thursday is nutty busy, but hopefully I can fit in a bike ride at work. Then all weekend I'm at a fitness conference.

Countdown: two weeks from Saturday to the major race!

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

Jenny

Great journal Pony!

I'm a spinning instructor too, gotta love it!

I was planning on doing a triathlon in the beginning of July after I did my first Half Marathon, but my shins were killing me and it didn't happen And I suck at swimming

Looking forward to following this

ponyboy

Thanks Jenny Please feel free to kick my ass. I'm kicking myself over the lack of focus lately.

Definitely running tonight after I teach a stability ball class. Even if it kills me.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Grr...I'm very frustrated...

Didn't run last night b/c my Dad wanted us all to go out for dinner...fine...had a grilled chicken pizza with veggies and thin whole wheat crust....yum! Still, felt like a slacker.

Get to work this morning, do my morning duties (I work as a corporate fitness/wellness coordinator for Microsoft) and decide to go for a run when I know nobody will be in the gym. Best time is always around 9:30-11:30...

Get on the damn treadmill at 10:15AM and I'm ten minutes in and this freaking lady comes in to work out with a whole bunch of questions! Grr! At 10AM! Shouldn't you be in a damn meeting or something like everyone else in the building?

Run gets interrupted, I'm pissed off and won't have another chance to do another run today...have to swim before volleyball.

Just feel like throwing her out the wondow right now or telling her to leave me alone...rant over.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Finally a good workout yesterday. Went for a 45 minute bike ride, unfortunately I have no idea how far I went. My legs are not too sore today at all, which is a good sign as well, although my body feels tired. It was so freaking hot and humid here I had to drink about a gallon of water throughout the ride and then later at volleyball.

Right now I'm starting to get pissed at my bike because it doesn't feel fast enough. When I'm racing I need to be able to average about 32-34km/h...right now I'm doing about 28-30 I think depending on the terrain. For the type of bike I have that's not bad...I really need to be able to measure my speed and distance so gotta get a good bike computer.

I think I've figured out I want to date a volleyball player...tall, athletic, good shape, hair usually in a ponytail and doesn't mind getting dirty. Great combination!

This weekend is the big Canadian fitness conference so I'm out of commission for the weekend. Doh.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Okay, just got in a weight workout and wanted to log it so that I can come back and remember.

HIT style workout total body - took me about 30 mins.

Warmup - 5 mins. tmill 3.0MPH 6% grade
Rotator Cuff - external and internal rotation warmup
Incline Chest Press 1 set to failure
Straight 1 Arm pulldowns - back warmup
Chins (mid grip) 2 sets to failure 30 secs RI
SuperSet - Dumbbell Sumo Squats/Cable Crossovers 2 sets no RI
SuperSet - Straight Arm Pulldowns/Standing Calf Raises 2 sets no RI
Wood Choppers 2 sets/side (obliques)
Superset - Standing Dumbbell Curls/Cable Pressdowns 2 sets 30 secs RI.
Stability Ball Crunches 2 sets 30 secs RI

Not a bad total body workout and it was fast and easy. I think I'm going to keep doing this 2-3 times per week just to try and maintain my symmetry and lean mass a little bit.

Now to eat...three egg omlette with chicken and veggies..mmm

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Thanks to a busy weekend it was a little bit of a bust. Went for a 4 km run Friday morning with a friend of mine and that went fine. Actually he gave up before the end because of cramping, and it was a pretty easy run anyway. Funny how these things get easier the more you do them. 5k for me at this point would be quite easy, I think. After a swim and a bike, I have no idea.

Weights today and then tonight is stressful...have to break up with a girl I'm dating and she's not going to be happy about it.

I'm also going to start seriously focusing on my diet...it's been far too sporadic lately and I'm getting sick of it.

Meals today:

8AM: Oatmeal
10:30: Chicken Breast and carrots
1PM: Chicken Sandwich with cheese on Stone ground bread

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.

ponyboy

Broke up with one of the girls I'm dating yesterday so it was a bad day. The best solution to a bad day?

Go for a run!

Went over to a friend's house and instantly went out for about 20 minutes in total. Her pace was a little too slow so I went forward without her and by the time I had run 10 minutes I was about a kilometer ahead of her, which was pretty cool. I felt good and hopefully tonight when I'm running again things will be even better. Biking tomorrow and then swimming Friday. I'm going to try to get some weights in tomorrow and Friday as well.

Funny how by now running 5km is like nothing to me. I was feeling great, not tired, heart rate barely above 130-140 BPM. And my pace was really good. Awesome.

Meals:

4pm yesterday: Chicken breast and veggies
7pm: Subway Chicken breast sub...cheat


8AM: Oatmeal
10:30AM: Nonfat muffin with cheese
1PM: Roast beef sandwich on flax bread w/cheese.

Need to eat something soon.

Today I can do what others will not so that tomorrow I will do what others cannot.

The difference between winners and losers is that winners do things that losers don't want to do.