The Art of Becoming an IRONMAN.

Art is the process or product of deliberately arranging elements in a way that appeals to the senses or emotions. It encompasses a diverse range of human activities, creations, and modes of expression, including music, sport and literature.

Science (from the Latin scientia, meaning "knowledge") refers to any systematic knowledge-base or prescriptive practice that is capable of resulting in a prediction or predictable type of outcome. In this sense, science may refer to a highly skilled technique or practice.

Plenty of information is available on the scientific preparation that goes into
both training and completing an IRONMAN Triathlon. However it is that very
information that prevents most people (who have the ability) from ever
contemplating such a task. "I can't do that!" is the response to such scientific
awareness.When signing up for IRONMAN I made commitment to myself that I wouldn't follow some template or protocol but rather would simply train as I wanted and as I could. In a sense I would make my training a work of Art not a Science project.

During my training I consistently did "less" than my contemporaries. I remained committed to my work, social, family and ice-cream consumption obligations. When I felt like a day-off I took it. If I wanted a glass of Wine, I had it. Training was a part of life; NOT my Life!

Upon arriving in Lake Placid, I was immediately taken by the number of athletes that where swimming, biking and running just days before the event. I took a more relaxed approach in the final days and opted to enjoy a walk around the town and save myself for race day. I continued to enjoy my usual eating schedule complete with a visit to the local Ben & Jerry's.

Race day started with a little nervousness as my biggest fear was not getting to the START on time. After getting my wetsuit on and doing a little stretch - the cannon sounded at 7am and 2400 of us where splashing ahead 2.4 miles of swimming to go.

I had never swam that far before, but I felt I could complete the swim in 1:20 (1hr 20min). After 2 loops of the lake I exited the water in 1:18..feeling good despite a very painful hip flexor? Making my way to the bike transition I passed Francesca and gave her my wetsuit. I took my time in the transition area; changing into cycling shorts, shirt, dry socks and applying sun-block for the upcoming 112 mile ride.

The bike course was a series of up & down hills with long stretches of sun-soaked road. I was feeling good and eating/drinking as my body was telling me. I felt a sense of relief when I hit the 95 mile-marker. However, some quick math reminded me that I still had 17 miles to go and the last 6 where going to be uphill. 1 hr later I finished the bike and made my way to the run transition area. Again, taking my time to change into dry running clothes and sock/shoes I felt no sense to rush through the transition as I knew 26.2 miles of running where waiting for me. What I didn't know (upon leaving transition) was that running was not an option. My legs where dead tired and I could only walk; despite my desire to run. I accepted my fate and walked mile after mile until about mile 6 when I was able to muster a little "jog". During this (recovery) time I was drinking Gatorade & Water in an attempt to regain some energy. I saw Francesca at mile 13 and stopped for a quick hello and update "This is really tough, but I'm OK" I informed her before continuing my journey. I began to feel better with each mile, partially aided (perhaps?) by the Cola's I was now consuming on the race course. After 10+ hrs of Gatorade I could no longer stomach the taste of it, so Cola was a welcome change. I hit mile 20 and felt strong enough to switch from Jog to Run mode. The last 6.2 miles was more like what I'm accustomed to.With 1 mile to go I was running like I stole something, I hit the track towards the finish line and out sprinted some guy (just for "good measure") to hear the announcer say "Frank Pucher. You are an IRONMAN!" Final time 13:53 (yes, that's 13 hrs & 53 minutes)

After receiving my finishers medal I immediately found 2 of my friends & clients "Chuck & Sandy" (both of whom made the trip to watch my event.) I was then joined by my parents and Francesca. As if I hadn't done enough exercise already; we walked a 1/2 mile to a little restaurant for some dinner before walking back to my hotel for a long awaited shower and some sleep.

I awoke the next morning with little to no soreness and a little to more than usual hunger. Questions came over breakfast about my interest/potential to do "another?" It's a perfectly legitimate question. I'm a highly competitive individual that is always seeking to better my previous efforts. While you "never say never" I feel confident in proclaiming that I have no interest in completing another IRONMAN. I finished with no pain, no injuries, no issues. I had no crashes, trips to the medical tent or soreness the following day. I did what I wanted to do (Finish an IRONMAN!) If you ask me, I had the perfect race. The fact that I did it on my own terms and to my liking, makes it a masterpiece.

I think I'll turn my attention to my business now. We are adding a new TEAM Member "Anthony Lopez".
He (Anthony) is already an outstanding Fitness Professional and we are fortunate to have him. The rest of the TEAM is equally impressed and we will celebrate our Hibachi 10x2 Dinner with him next Friday.

This will be my final IRONMAN blog so I'll take this opportunity to thank the 3 people that read my blog & all of our clients that have wished me luck & congratulations. The same goes to my family & friends that have supported me with their thoughts. Finally, thank you to Rachel (IM finisher in 16:27) for getting me to the starting line and Francesca for being at the finish line. They say that you can tell a lot about a person based on the company you keep. If that's true than I consider myself fortunate to have them both around me.

On to what's next, whatever that may be?

Frank Pucher

2 Weeks Out from Ironman

A quite training week really. Looking back, it's weeks like this that make you start to ask questions like "have I done enough?" Not that there is anything that can be done at this point.

I had a conversation with Rachel yesterday and I re-assured her of that very thing. "The money is in the bank" I explained, "so let's no dwell on what has/hasn't been done." 

Here is what the week had for me:

Monday: Rest day. Still very sore from last the long run.

Tuesday: 1hr bike indoors, still fatigued.

Wednesday: 45 minute swim.

Thursday: Rest day (I could get use to this!)

Friday: Run 40 minutes, very humid outside!

Saturday: 90 minute bike indoors (watching TDF).

Sunday: Another rest day....

I dropped my bike off for it's final clean and some new tires. This week I'll pick-up my race day goodies, bars, gels and liquids. Extra sleep, less wine and positive affirmations are on order.

1 week to go...

Frank Pucher

With 3 Weeks Out

Greetings from the home office. I have just returned from my last "long run" (quite possibly ever? TBD) in Central Park.

I Love Central Park. There is always an excitement, especially on a beautiful summers day (like today!) The place has many wonderful memories for me and I always find a new enjoyment whenever I make the trip.

This week was pretty basic in my training with my longest S-B-R over the last several days. 

Here is how it all went down:

Monday: 50 minute run

Tuesday: 2.5 hrs bike

Wednesday: 1 hr swim

Thursday: 2.5 hrs bike

Friday: 1hr 20 minute swim (longest ever)

Saturday: 80 mile bike ride with Rachel.

Sunday: 18 mile run in CP, (longest run of the cycle).

I celebrated my run today with some blueberry waffles and eggs..oh and a Coke, some fruit, and some hummus & crackers. (I'm wondering what's for dinner?)

Francesca asked me how I was feeling about my training? I replied "as good as I expect to feel."

My next 2 weeks will see a reduced volume and some increased rest & recovery. Hair buzz, manicure, pedicure (That's right I said it!) and maybe a massage up at Lake Placid the days before the race.

Basically, the work is done and now I just have to pull it all together. I'm counting the days now...it's getting real. This is really gonna happen!

Frank Pucher

5 weeks out (for the first time and the last time.)

I really decided to push the bike thing this week (at least this weekend.) My training is coming along & I feel good. However, I'm starting to get questions like "are you beginning to rest/taper yet?" The answer is NO; as I explained to one of my questioners "I am still building my fitness, rest comes after fitness and I'm not there (fit for IRONMAN) yet."

It better come quick, though! I'm running out of time...

Last weeks training:

Monday: REST

Tuesday: Bike 2.5 hrs

Wednesday: Swim 45 minutes & strength train

Thursday: Run 1 hr

Friday: Swim 1 hr & 10 minutes..

Saturday: Bike 106 miles...Long day, 2 Powerbars, 2 Gels, 3 Water Bottles (not enough) and I couldn't wait for it to end...

Sunday: After some food & wine (and a great night's sleep); I awoke and ran 2 hrs..felt surprisingly good.

I need to get my bike tuned up. Something is sluggish (can't be me!) and there is no reason to make me work harder than I absolutely must. Next week I'll dial back the weekend and focus on my mid week training.

Happy Birthday today to my friend (and IRONMAN inspiration) Rachel. She celebrated her day with a 106 mile ride of her own. You go girl!

PS: I may very well NEVER do this again, but never say never?

Frank Pucher

Mental Training Time

"The best athletes have multiple mental skills in their toolboxes. They are constantly improving on those tools while adding new ones. They view themselves as top problem solvers and love the process of overcoming potential performance obstacles by just thinking them through.

If you welcome the challenge of overcoming obstacles, you have an edge on
athletes who fear problems.

Everyone is doing the physical training to complete an Ironman, not everyone does the mental training. It's a long race to be alone with yourself. Train your brain to tackle problems head on and focus on moving forward to your goal."

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams.

6 Weeks Out

I started the week with every intention of training "long & strong" each and every day. As I'm discovering on this journey; things seldom go according to plan.

My family lost a dear friend this week. "Freddy" was a GREAT family man and a beloved Father, Brother, Friend & Husband...He will be missed and never forgotten. Thank You Fred, for always treating me like a member of your family. (It just goes to show; you can't choose your relatives, but you can choose your family.)

Busy week again and the clock is ticking:

Monday: 45 minute swim

Tuesday: 2.5 hrs biking (indoors)

Wednesday: Funeral/ Needed Day off

Thursday: 2.5 hrs biking (indoors)

Friday: 1 hr swim

Saturday: 80 miles of cycling in the rain (I felt like a cyclist!) Something very ZEN about being on the bike for 6hrs!

Sunday: 14 mile run

Felt very tired this weekend (I wonder why?) My whole chemistry was off too. I typically consume 1 can of soda every 3 years.

On Sunday, I drank 3 cans of Coke and ate a Jelly Donut!! (they both tasted pretty damn good too I must admit.)

IRONMAN training is really kicking now..I plan 2 more Long & Strong weeks and then it's time to start resting up.

Work is good, looking to hire a new disciple in the coming weeks.

Rachel had a Kick *ss 1/2 Ironman last weekend & a Birthday next weekend..I'm very proud that she got back up after a little knockdown.

I'm suffering from a lack of sleep last night so this is it....I'll have much more to say next update..till then, train smart-rest much!

Frank Pucher

8 Weeks Out.

Lot's to talk about so I'll get right to it.

Last week was a light training week as I had a 1/2 IRONMAN on Sunday 5/31.

I was feeling pretty good & calm during the ride to Lehighton, PA (middle of nowhere.)

Several of us were there to compete against the over 400 other competitors.

My immediate concern was covering the 70.3 miles of Swim-Bike-Run. However, my next matter was not encountering any bedbugs at the motel we were staying at. I don't know where or when I heard this (or if I made it up for that matter) but I seem to recall that bedbugs come out at night.

This led me to sleep with the lights on. I woke up at 5:00 on race day feeling good and thinking to myself "those poor little guys must have been wondering all night WTF?"

After a quick ride to a Dunkin Donuts for some coffee I was in the shower, eating my breakfast and off to the race site. 

I set up my transition area pretty easily but was a little concerned about if I could get into my wetsuit (this was my 1st time wearing it.) Luckily I had plenty of time and things were going smoothly. On my was over to the water I met up with my college roommate "Greg." We shared a quick hug and hello and agreed to meet up after the race.

As I was slipping into my wetsuit I began to get a little nervous wondering "Did I drink enough? Did I eat too much? Can I swim this far?" Before I knew it my wetsuit was almost on and I began to realize that IT'S ON BACKWARDS!!

10 minutes to go before the race starts..

With time to spare I get my suit on, regain my composure and head to the water.

BANG. I am swimming as straight as I can but being tossed a little from the others around me. I begin to relax and my form comes together; the 2nd half of the swim goes great and I exit the water feeling good.

Quick transition to my bike (Helmet, Glasses, Powersbars) and I'm on the road. The following 56 miles were a test of hill after hill. Being NOT a strong cyclist this was not the best course from me, but after 3+ hrs on the bike I reached the transition area to begin my run.

The first 8 miles went pretty well; however after 9 miles my stomach began to blow-up like I was about to deliver twins! I guess that's the side effect from drinking gatorade for 5 hrs.

I finally made it across in little over 6 hrs. All things considered I was happy with the way I finished (just not how I felt.) I'll need to figure out a way to combat that before IRONMAN.

Looking back I also need to really up my bike mileage and that will be my focus during the coming weeks. 

I'm away on vacation as I write this now; feeling ok, almost fully recovered and ready to get on with the final push. The biggest challenge will be for me to remain calm despite the lack of training time left; as I always preach "you do the best with what you have." 

I guess I'll have to follow my own advice.

Frank Pucher

12 Weeks Out

I had every intention of this being a "stellar" week. However, the weather and work schedule had other plans.

Sunday: 90 minute run, felt very good -except for the arch pain that still exists.
Monday: Swim 60 minutes
Tuesday: Bike 90 minutes & strength train.
Wednesday: Bike 60 minutes
Thursday: Rest Day
Friday: Rest Day
Saturday: I'm very Rested again today.

I ran the Long Branch 1/2 Marathon on Sunday and "surprise" felt very rested and ran well.
Following my run I proceeded to stand around in the rain for another 4hours watching my friends/clients finish their races.

Next week had better be a better training week as I have 4 weeks till a 1/2 Ironman scheduled in PA. I plan on picking up my Bike (finally) this week and getting back on that saddle.
Perhaps next week will be stellar?

Frank Pucher

13 Weeks Out

I picked up some new running shoes last week and I figured it was time for me to start putting them to use. Besides, the weather was amazing, my bike was in the shop and the clock is a tickin.

Last weeks training was as follows:

Sunday: Rest Day
Monday: 40 minute run & strength train
Tuesday: 2 hour bike indoors
Wednesday: 45 minute swim & 40 minute run
Thursday: 2 hour bike indoors & strength train
Friday: 1 hr bike indoors
Saturday: 90 minute run outside (nice warm Florida like weather!)
Sunday: 50 minute run outside, again a nice warm day.
-Overall I felt good this week. I would have like another swim but my schedule didn't allow for it.

The coming week, I will try to focus on my swim a little more. Maybe 3x this week with some more strength work. I plan on running the Long Branch 1/2 Marathon Sunday as a "quality training run" and perhaps run around 1:35-1:40.

Frank Pucher

WHY?

My friend Rachel and I spoke of the top 10 reasons for doing an IRONMAN. No doubt she will explore the Spiritual and Emotional side of this experience. I have chosen to play Yang to her Yin and will offer another side. Here are my top 10 reasons for doing an IRONMAN.

10) I love the smell of Chlorine on my body.
9) Perfect excuse to shave my legs.
8) The strange stares you get (after the race) sweaty and covered with numbers.
7) Because my running shoes may be tax deductible.
6) The look of my eyes when I take my goggles off after an hour swim. Chicks dig THAT look.
5) I can shamelessly order “Extra” rice when I go out for Chinese food.
4) Perfect hobby for filling the “gaps” of “free time” in my life.
3) Who doesn’t want to eat 7 POWERBARS in 1 day?
2) Keeps me fit for College Reunions; when people say “you haven’t changed a bit” I reply “I dropped a few pounds.”
1) Spite; I’ll be damned if they can do it - and I just watch!

Frank Pucher

14 Weeks Out

Last weeks training; a comparison guide for my friends and the curious.

Sunday: 80 minute run, very windy - felt OK.
Monday: 40 minute run, ran in "old" running shoes w/o my orthotic. Bad idea for anyone & bad idea for me. My arch has been aching since.
Tuesday: 90 minute bike indoors & strength training.
Wednesday: 1 hr swim. My farthest-furthest? swim ever. Felt surprisingly good-well?
Thursday: 90 minute bike indoors & strength training.
Friday: 40 minute run w/ new running shoes & orthotic. Arch still ached-hurt?
Saturday: 90 minute run. Felt really good and arch appears to be getting better. I also dropped my bike off for repairs/tune up. Next weekend I'll venture out on my wheels.

It was a pretty good week for the most part. I am glad I got some more running in. I do wish I had an extra swim day, but work has been really busy. I'm going to aim for 2 days of swimming, 3 days of cycling and 3 days of running next week.

One final thought. For many years I've been asked by people who know me "any marathons coming up?" or "you still running?" Lately; I've been asked "how's the triathlon training coming along?" A stranger (to me) approached me at lunch the other day and asked "are you that Triathlon guy?" I smiled and said "Yes I am!"

Frank Pucher

15 Weeks Out

Last weeks training; a comparison guide for my friends and the curious.

Sunday: 3.5hrs on my bike trainer, consuming water every 15minutes, Gatorade on the 30 & Powerbar 1 per hour. Lot's of VH1.
Monday: Swim 40 minutes, nothing fancy. Felt good, first day in pool in 2 weeks. Strength work in the p.m.
Tuesday: Bike 1.5hrs indoors. Felt OK.
Wednesday: Run 1hr outdoors, cool/windy. Felt good.
Thursday: Bike 1.5hrs indoors. Felt OK, again. Strength work in the p.m.
Friday: Swim 40 minutes (short on time today, wanted 1hr). Felt good.
Saturday: Wind/Rain and needed day off.

Overall, the week was good. I would have liked another run along with some more stretching time, but I'll take what I can get. I have changed my lunch routine this week also, more chicken and rice (I need more calories than my salad was providing). Like my training, my diet will go according to how I feel.

Next week I need to drop my bike off for some serious maintenance work. Handlebars, wheels and gears all need "fixing". I'll perhaps focus more on my run next week as (Ironically) I'm starting to feel less comfortable in that discipline.

Frank Pucher

Overthinking the Journey

My 1st IRONMAN is 16 weeks away. Truth be told; I’m nowhere near ready. Or am I? Other friends and competitors are snickering and bickering about my training and their own. Who read this? Heard that? Learned X? About training etc.

I've come to the conclusion that there is a sizable segment of triathletes who tend to over-think the sport, most of whom seem to be stuck at work perusing “perfect training” on their computer. Apparently, their chosen occupation is not challenging them enough. Over-thinking things is, after all, still easier than actually having to do said things. And so it goes…when all is said and done, more is usually said.

Triathlon is not an easy sport to master. The same could be said for every other sport out there. But this doesn't mean that it's completely abstruse or takes a genius to get to the top of the heap, else you'd see more scholarly types contending, that is if scholarly can be confused with genius? I've known some pretty dumb guys who have done Ironmans and none of these dudes can extrapolate or modulate or conjugate or triangulate or remunerate or complicate, let alone enunciate, yet all of them know precisely what it takes to reach a level of success that few souls will ever experience (thanks, in part, to the attrition rate and an adapted ability to calculate.) I could name names, but then that would only help to aggravate those in the know who claim that such a victory is not just a matter of applied science, but luck as well. Luck of genetics, luck on the day, luck that no one better had entered.

I'll admit that luck plays role in life and in sports, even more than an understanding of science does, but most of that luck can be controlled by simply doing what needs to be done. In the case of triathlon, this means running, cycling and swimming, and lots of it.

As an athlete, it's easy to assume that the more information you can gather the better you'll perform. But alas, things don't necessarily work that way. The last thing you want to do is clutter your brain more than it already is (even, as it is in my case, if it's empty.) After all,

the brain---your central thought-processing unit---is the REAL motor behind your performances (and sometimes your failures.) It's what sets your dreams and desires into motion (or, perhaps, it simply mulls over them until it's too
late);

it's what decides what you're going to do every minute of every day; it's what clings to old wounds and/or happy memories; and it's what runs the rest of that amazing, wonderful body of yours. The more stuff it has to sort through, the less likely you are to succeed...or find peace. As an athlete, all your brain needs to know is what it knew when you were a child: keep it fun, try to beat your friends (and enemies) and attempt to do it again tomorrow. Simple as though it may sound, this capability seems to be lost somewhere along the way to adulthood, especially when performance is on (the) line.

Frank Pucher