Fitness success tips from a triathlete's perspective

  • Published
  • By Lt. Col. Eric Cathey
  • Commander, 436th Dental Squadron
DOVER AIR FORCE BASE, Del. --  Although I'm a four time Ironman 70.3 finisher with a host of duathlon, sprint triathlons and an Olympic distance USA Triathlon National Championship qualifier, the picture has not always been this favorable in terms of fitness for me.
Here are some tips that put me on the path to success.

Tip 1: Despite your past fitness level, you have the ability to change.
Within the first six months that the Component Air Force Physical Fitness Assessment rolled out, I challenged the test. I had no idea this score would remain a part of my Air Force history for the rest of my career. Marginal was my score. This meant I had to enroll in a healthy living nutritional class, keep a log of my workouts and retest in 45 days. "No one told me about this" was my reply.

Tip 2: Always know the rules and parameters which will allow you to succeed.
I successfully passed and made a promise to myself that I would get to a point in life where I would set the example for fitness. I knew the benefits of combining elements such as a swim and bike or a bike and run to enhance endurance. You would be surprised how much you gain if you ran immediately after biking. This combination is referred to as a brick because your legs feel heavy. You start off slow. Bike two miles and run one. Then build endurance. Bike five miles and run three. Bike 10 miles and run five and so on and so on. The swim is just the same. This week swim one length of the pool without stopping. Next week, swim two lengths and the following week swim 4 lengths. Before you know it, you will swim half-an-hour straight without stopping.

Tip 3: It's perfectly fine to start off at a slow pace; but, don't stay slow. You must increase endurance.
Picture this; its 7 a.m., 150 people at the start position with goggles and swim caps in a cold lake and the horn goes off. The only things you can see within a 100 yards are feet kicking and water splashing. Your heart skips a beat as you struggle for air; you hear some people panic, while others stop and yell to the lifeguards in kayaks for help. Breathe, stroke, stroke, breathe...you know that if you can keep this rhythm and just swim the first 10 minutes things will settle and the last 20 minutes will be ok.

Tip 4: It's always going to be hard and painful when you first start any fitness event or assessment. Expect it and keep going!
Ironman Boise, Idaho takes place in the early spring when the weather is still unpredictable. Water temps this time of year average 65-68 degrees. I remember the last half mile of the swim being bitter cold. When I finished the bike and transitioned to the run, my hands were so cold I couldn't feel my chin strap to remove my helmet. People often ask me "why do you train in the winter or run outside in the cold?" My reply is "I can't let the season determine my fitness and when I'm going to train; furthermore, triathlons are rarely cancelled due to weather."
 
Tip 5: Stay fit year round.
Although I ride a stationary trainer bike at home, I decided to participate in a spin class this winter which meets at the Fitness Center three times per week. The Fitness Center offers a variety of excellent classes that will help improve your performance. The spin instructors are highly talented and the camaraderie shared by more than 20 people in a class has been extremely motivating. This type of camaraderie is what I love about triathlon events...hundreds and sometimes thousands of people together who share the goal of healthy living.

Tip 6: Fitness doesn't have to be a solo journey; it's a lifestyle shared by many other people.
I fell behind one of our phenomenal MDG Airmen during a 5K running event last spring at Rehoboth. I finally beat him during a Wing Warrior run; I can still hear his feet pounding the pavement and him gasping for air as he tried to catch me during the final 200 yards. We talked about triathlons and I convinced him to join me at my next race. This was his first multisport event and he had some concerns about finishing. I can't express the joy I felt in seeing him cross the finish line and stand on the podium to accept a second place trophy in his age division.

Tip 7: We are fully capable of a lot more than we think; so push yourself to the limit.
As I look back on my personal fitness triumphs and failures, whether it's a triathlon or the Air Force Physical Fitness Assessment, I realize that it's not about winning or the score. It's about feeling like you've given your all in training and preparation to do the best that you can every time the start horn goes off.