http://www.newsday.com/news/health/the-daily-apple-1.4760551/long-island-competitors-reflect-on-ironman-world-championship-1.6251619
KAILUA-KONA, HI -- On Saturday, Marc Blumencranz of Manhasset, Adam
Quinn of Port Jefferson Station and Bob Spina Jr. of North Massapequa
were able to accomplish a feat that very few are even able to qualify
for, let alone finish. The trio competed in -- and completed -- the 35th
Ironman World Championship in Kailua-Kona, Hawaii.
For many, the mere thought of competing in a 2.4-mile swim, 112-mile
bike and 26.2-mile run -- in succession -- could be a mental punishment.
But for these three Long Islanders there was no better feeling than
being crowned the title of an Ironman.
For Blumencranz, 50, and Quinn, 24, this was their first time competing
in the world championship and, ironically, Quinn didn’t even start
racing triathlons until this year. This was Spina’s fifth trip to the
competition.
The three competed in a field of 2,134 worldwide competitors,
representing 52 countries and 50 states. Blumencranz completed the
course in 13:19:56, 1722 overall and 141/175 in the male 50-54 age
group; Quinn finished in 10:31:58, 951 overall and 31/48 in the male
18-24 age group; Spina finished in 10:56:57, 1175 overall and 88/175 in
the male 50-54 age group.
“At 75 miles the bike became the most frustrating experience in
Ironman,” said Blumencranz, who suffered a potentially career-ending leg
injury while running the Boston Marathon in April 2008. “What a great
overall experience, even if an injury prevented me from reaching my time
goal.”
Blumencranz dedicated his Kailua-Kona finish to a teammate’s son who is hospitalized at Cohen Children’s Hospital.
Known for its wicked currents, strong winds and intense heat, about
80,000 athletes attempt qualify for the Ironman World Championship each
year through full or half Ironman-distance races held worldwide, or by
lottery.
If attempting to quality through an Ironman race, only the most elite
athletes who finish at the top of their age groups earn a spot at
Kailua-Kona.
“As it was my first time in Kona, I had only heard the stories of the
battles in the mass swim start, the relentless headwinds on the bike and
the sweltering midafternoon heat during the marathon,” Quinn said. “All
I can say is that the legends of Kona are true, and I now understand
why it’s known as the hardest one-day endurance event on the world's
toughest course.”
The overall men’s winner was Frederik Van Lierde of Belgium, who
finished in 8:12:29. Mirinda Carfrae of Australia won the women’s
division in 8:52:14 and set a new course record.
“It might not have been my best race, but I can say I conquered Kona
alongside some of the fittest people in the world, and I had an absolute
blast doing it,” Quinn said. “It was a long, tough day, but at the end I am able to call myself an Ironman. And that makes it all worth it.”
Monday, October 14, 2013
Friday, October 11, 2013
Ironman World Championship: Meet Long Island's competitors
http://www.newsday.com/news/health/the-daily-apple-1.4760551/ironman-world-championship-meet-long-island-s-competitors-1.6227146
When Long Island’s Marc Blumencranz enters the waters of Kailua-Kona, Hawaii, for the start of the Ironman World Championship’s 2.4-mile swim on Oct. 12, there will be a lot more on his mind than simply crossing the finish line -- that is, after he completes the ensuing vicious 112-mile bike and 26.2-mile run. For Blumencranz, this race is more than attaining the title of an Ironman.
“The son of one of my teammates [on Long Island Tri Coach] has been extremely ill for most of the season and is still hospitalized at Cohen Children's Hospital,” Blumencranz said. “Frankie has endured a lot more than I ever will competing in a race. He is the most amazing person and his parents are as special as they come. I plan on dedicating my Kona experience to him.”
Blumencranz, 50, from Manhasset, was introduced to swimming and biking only after suffering a potentially career-ending leg injury while running the Boston Marathon in April 2008. After being told by three orthopedists that he would never run again, Blumencranz took the advice of friend Andrew Motola and started to swim. “After getting comfortable in the pool,” Blumencranz said, “I decided to try cycling. I was hooked.” One year later, 2009, Blumencranz competed in his first triathlon, raced Ironman Lake Placid in 2011 and 2012, and is now entering into his first world championship.
Each year, the Ironman World Championship combines 2,000 of the world’s most elite triathletes in 140.6 miles of brutal currents, hills, crosswinds and heat. In what’s been labeled arguably the most difficult single-day sporting event on the planet, the Ironman World Championship requires competitors to qualify through yearly worldwide full or half Ironman-distance races by finishing at the top of their age groups, or by lottery.
Joining Blumencranz on the Big Island will be Long Islanders Adam Quinn, 24, of Port Jefferson Station and Robert Spina Jr., 50, of North Massapequa.
For Quinn, his first year competing in triathlons proved to be the charm. The Stony Brook University medical student qualified for the world championship at Ironman Lake Placid in July, which was his first Ironman and, ironically, his first year racing in triathlons. Quinn, who is a former cross country and track athlete at Binghamton University, swam two to three days per week, biked four to five and ran four in order to prepare for his first place age group finish -- 99th overall -- at Ironman Lake Placid.
“Earning the opportunity to compete at the Ironman World Championship is a dream come true,” Quinn said. “I don’t know if I will ever get the chance to race in Kona again, so I want to make the most of it. Other than that, I just want to leave it all on the course.”
Spina, who is also a member of Long Island Tri Coach, returns to Kailua-Kona for his fifth world championship quest and 15th Ironman, overall. The attorney, who practices in Lynbrook, qualified at Ironman Lake Placid, finishing fifth in his age group.
“I was in my 30s, then 40s,” Spina said about his previous trips to the world championship. “Now that I am 50, I am thrilled to have the opportunity to be there again.”
Spina, who trained about 15 hours each week in preparation for the world championship, has molded himself into a workout veteran. “I’m older now and I consider myself a little wiser, so I don‘t spend a lot of time on the junk miles,” he said. “Every workout has to have a focus.”
And for Quinn -- even though physically spent -- finishing the Ironman World Championship on Kailua-Kona’s Alii Drive would be sweet.
“If I’m unable to walk once I cross that finish line,” Quinn continued, “I’ll know I’ve done all I could.”
When Long Island’s Marc Blumencranz enters the waters of Kailua-Kona, Hawaii, for the start of the Ironman World Championship’s 2.4-mile swim on Oct. 12, there will be a lot more on his mind than simply crossing the finish line -- that is, after he completes the ensuing vicious 112-mile bike and 26.2-mile run. For Blumencranz, this race is more than attaining the title of an Ironman.
“The son of one of my teammates [on Long Island Tri Coach] has been extremely ill for most of the season and is still hospitalized at Cohen Children's Hospital,” Blumencranz said. “Frankie has endured a lot more than I ever will competing in a race. He is the most amazing person and his parents are as special as they come. I plan on dedicating my Kona experience to him.”
Blumencranz, 50, from Manhasset, was introduced to swimming and biking only after suffering a potentially career-ending leg injury while running the Boston Marathon in April 2008. After being told by three orthopedists that he would never run again, Blumencranz took the advice of friend Andrew Motola and started to swim. “After getting comfortable in the pool,” Blumencranz said, “I decided to try cycling. I was hooked.” One year later, 2009, Blumencranz competed in his first triathlon, raced Ironman Lake Placid in 2011 and 2012, and is now entering into his first world championship.
Each year, the Ironman World Championship combines 2,000 of the world’s most elite triathletes in 140.6 miles of brutal currents, hills, crosswinds and heat. In what’s been labeled arguably the most difficult single-day sporting event on the planet, the Ironman World Championship requires competitors to qualify through yearly worldwide full or half Ironman-distance races by finishing at the top of their age groups, or by lottery.
Joining Blumencranz on the Big Island will be Long Islanders Adam Quinn, 24, of Port Jefferson Station and Robert Spina Jr., 50, of North Massapequa.
For Quinn, his first year competing in triathlons proved to be the charm. The Stony Brook University medical student qualified for the world championship at Ironman Lake Placid in July, which was his first Ironman and, ironically, his first year racing in triathlons. Quinn, who is a former cross country and track athlete at Binghamton University, swam two to three days per week, biked four to five and ran four in order to prepare for his first place age group finish -- 99th overall -- at Ironman Lake Placid.
“Earning the opportunity to compete at the Ironman World Championship is a dream come true,” Quinn said. “I don’t know if I will ever get the chance to race in Kona again, so I want to make the most of it. Other than that, I just want to leave it all on the course.”
Spina, who is also a member of Long Island Tri Coach, returns to Kailua-Kona for his fifth world championship quest and 15th Ironman, overall. The attorney, who practices in Lynbrook, qualified at Ironman Lake Placid, finishing fifth in his age group.
“I was in my 30s, then 40s,” Spina said about his previous trips to the world championship. “Now that I am 50, I am thrilled to have the opportunity to be there again.”
Spina, who trained about 15 hours each week in preparation for the world championship, has molded himself into a workout veteran. “I’m older now and I consider myself a little wiser, so I don‘t spend a lot of time on the junk miles,” he said. “Every workout has to have a focus.”
And for Quinn -- even though physically spent -- finishing the Ironman World Championship on Kailua-Kona’s Alii Drive would be sweet.
“If I’m unable to walk once I cross that finish line,” Quinn continued, “I’ll know I’ve done all I could.”
Thursday, October 10, 2013
Ironman: A history and race day lookahead
http://www.newsday.com/news/health/the-daily-apple-1.4760551/ironman-a-history-and-race-day-lookahead-1.6227120
As the sun rises above the western mountains of the Kailua-Kona, Hawaii coast on Oct. 12, two-thousand of the world’s most elite athletes will take to the waters of Kailua Bay on the path to a dream -- being crowned with the title of an Ironman.
With a 17-hour time cutoff, the 2.4-mile swim, 112-mile bike and 26.2-mile marathon -- all done in succession -- make the Ironman World Championship possibly the most physically demanding single-day athletic event on the planet.
About 80,000 athletes attempt to qualify for the world championship either through yearly worldwide full- and half-Ironman-distance races or by lottery. This year, the athletes will represent 48 states and 52 countries. Domestically, the largest number of athletes competing come from California (111), Hawaii (54), New York (53), Texas (49) and Colorado (47); Internationally, Australia (260), Germany (204), Canada (141), Great Britain (88) and Switzerland (73).
History of the race
Currently in its 35th year, the Ironman World championship has grown from a small field of 15 competitors -- 12 finishers -- in 1978.
The Ironman was originated by Honolulu’s Judy and John Collins, who suggested jelling together Hawaii’s three toughest endurance races -- the 2.4-mile Waikiki Rough water Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon.
On Feb. 18, 1978, the inaugural Hawaiian Iron Man Triathlon was born-and-raced in Waikiki. In 1981, the Ironman was shifted to the lava-laden fields of the Kailua-Kona coast, where competitors battle 45 mph crosswinds and 95-degree heat.
Maps and course descriptions are courtesy Ironman.com.
Swim
Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mount Hualalai.
Currents can be a factor and water temperature in Kailua Bay is typically around 79 degrees.
Bike
As cyclists make their way north along the Queen Ka'ahumanu Highway, from Kailua-Kona to the turnaround in Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island.
The winds vary in intensity from steady to heavy blasts that can blow cyclists across the road. For this reason, disc wheels are not permitted. Winds may subside during the gradual climb to Hawi, but pick up again as athletes make their way to Transition Two.
Run
After exiting Transition Two, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Athletes will then retrace their steps, climb up Palani Road to the Queen Ka'ahumanu Highway and make their way to the Natural Energy Laboratory Hawaii Authority (NELHA).
Unless cloud cover or nightfall spares them, high heat and humidity should be anticipated throughout the run course.
Long Island’s Elite Trio
Name: Marc J. Blumencranz
Age: 50
Residence: Manhasset
Occupation: Insurance broker, BWD Group LLC.
Previous Ironman World Championships: None
Quote: “I couldn't devote the hours to this without the support of my amazing wife Ellen. [She] is truly the best supporter of the time this sport requires.”
Name: Adam Quinn
Age: 24
Residence: Port Jefferson Station
Occupation: Medical student, Stony Brook University
Previous Ironman World Championships: None
Quote: “Thanks to the understanding of my professors and dean, I’m able to get the time off to travel to Hawaii. First and foremost, I want to enjoy the experience.”
Name: Robert Spina Jr.
Age: 50
Residence: North Massapequa
Occupation: Attorney, private practice
Previous Ironman World Championships: 1999, 2001, 2003 and 2005
Quote: “A friend told me that the winds the past month [in Kailua-Kona] have been horrific, and they are expected to continue. . . . I’m lucky to be in the game. I’m appreciative to be in the game.”
In addition to Brian T. Dessart’s live Twitter updates, the 2013 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, Nov. 16 at 4:30 p.m.
As the sun rises above the western mountains of the Kailua-Kona, Hawaii coast on Oct. 12, two-thousand of the world’s most elite athletes will take to the waters of Kailua Bay on the path to a dream -- being crowned with the title of an Ironman.
With a 17-hour time cutoff, the 2.4-mile swim, 112-mile bike and 26.2-mile marathon -- all done in succession -- make the Ironman World Championship possibly the most physically demanding single-day athletic event on the planet.
About 80,000 athletes attempt to qualify for the world championship either through yearly worldwide full- and half-Ironman-distance races or by lottery. This year, the athletes will represent 48 states and 52 countries. Domestically, the largest number of athletes competing come from California (111), Hawaii (54), New York (53), Texas (49) and Colorado (47); Internationally, Australia (260), Germany (204), Canada (141), Great Britain (88) and Switzerland (73).
History of the race
Currently in its 35th year, the Ironman World championship has grown from a small field of 15 competitors -- 12 finishers -- in 1978.
The Ironman was originated by Honolulu’s Judy and John Collins, who suggested jelling together Hawaii’s three toughest endurance races -- the 2.4-mile Waikiki Rough water Swim, 112-mile Around-O’ahu Bike Race and 26.2-mile Honolulu Marathon.
On Feb. 18, 1978, the inaugural Hawaiian Iron Man Triathlon was born-and-raced in Waikiki. In 1981, the Ironman was shifted to the lava-laden fields of the Kailua-Kona coast, where competitors battle 45 mph crosswinds and 95-degree heat.
Maps and course descriptions are courtesy Ironman.com.
Swim
Without a doubt, the mass swim start is the most emotionally charged start in the sport, thanks to TV helicopters, enthusiastic spectators and the sun rising over Mount Hualalai.
Currents can be a factor and water temperature in Kailua Bay is typically around 79 degrees.
Bike
As cyclists make their way north along the Queen Ka'ahumanu Highway, from Kailua-Kona to the turnaround in Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island.
The winds vary in intensity from steady to heavy blasts that can blow cyclists across the road. For this reason, disc wheels are not permitted. Winds may subside during the gradual climb to Hawi, but pick up again as athletes make their way to Transition Two.
Run
After exiting Transition Two, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Athletes will then retrace their steps, climb up Palani Road to the Queen Ka'ahumanu Highway and make their way to the Natural Energy Laboratory Hawaii Authority (NELHA).
Unless cloud cover or nightfall spares them, high heat and humidity should be anticipated throughout the run course.
Long Island’s Elite Trio
Name: Marc J. Blumencranz
Age: 50
Residence: Manhasset
Occupation: Insurance broker, BWD Group LLC.
Previous Ironman World Championships: None
Quote: “I couldn't devote the hours to this without the support of my amazing wife Ellen. [She] is truly the best supporter of the time this sport requires.”
Name: Adam Quinn
Age: 24
Residence: Port Jefferson Station
Occupation: Medical student, Stony Brook University
Previous Ironman World Championships: None
Quote: “Thanks to the understanding of my professors and dean, I’m able to get the time off to travel to Hawaii. First and foremost, I want to enjoy the experience.”
Name: Robert Spina Jr.
Age: 50
Residence: North Massapequa
Occupation: Attorney, private practice
Previous Ironman World Championships: 1999, 2001, 2003 and 2005
Quote: “A friend told me that the winds the past month [in Kailua-Kona] have been horrific, and they are expected to continue. . . . I’m lucky to be in the game. I’m appreciative to be in the game.”
In addition to Brian T. Dessart’s live Twitter updates, the 2013 Ironman World Championship can be viewed on www.ironman.com. NBC will air the event special on Saturday, Nov. 16 at 4:30 p.m.
Wednesday, October 9, 2013
Ironman triathlete details journey to Hawaii
http://www.newsday.com/news/health/the-daily-apple-1.4760551/ironman-triathlete-details-journey-to-hawaii-1.6226164
Leading up to the Ironman World Championship in Kailua-Kona, Hawaii, on Oct. 12 I received an exclusive peek inside the training and specifics that accompany being an Ironman triathlete.
My subject?
Well, it’s my brother, Kevin, who’s on the verge of entering his eighth world championship and has completed 13 full-distance (2.4-mile swim, 112-mile bike, 26.2-mile run) Ironman races, and over 20 halfers (70.3 total miles). Kevin, 45, formerly of East Rockaway, N.Y., now resides with his family in Colorado Springs, Colo.
Note: The Ironman triathlon series consists of full- and half-distance qualification races worldwide. The most elite athletes from those competitions receive an opportunity to enter a field of 1,800-plus in the annual world championship.
Where was your first triathlon and what made you eventually graduate into an Ironman competitor?
It was a sprint distance race in Connecticut that I raced with former New York Islander Bobby Nystrom and friend Ed DeNave. We all were looking for a challenge and this seemed to be a good one. I was hooked from then on and loved it. I made the jump to Ironman in 1994 when I won a lottery slot, after the St. Anthony’s triathlon in Tampa, Fla.
Take us through a breakdown of your training regimen leading up to an Ironman race.
I usually do a focus of 18 weeks specific to Ironman and build up to 18-20 hours a week of training during my peak. This year was a little different as I raced Ironman Texas in May, then took some training time off and started up again in mid-July. Therefore, this year was closer to a 12-14 week focus.
Please touch on nutrition, in the weeks leading up to an Ironman and anything special you like to eat/drink in the hours (night before) the race.
My nutrition is always pretty good so there’s not much change when I’m training. I focus on very little processed food and try to eat a well-balanced diet. The night before an Ironman race is always the same — a 6oz. filet, pasta or quinoa, salad and a glass or two of red wine.
Also, what about during- and post-race nutritional intake?
During the race I do have a pretty specific plan between Power Bar products and Osmo nutrition (hydration) products. I have specific requirements with amounts that are based off my body weight and time. Post-race is anything I feel like, no restrictions.
What Ironman competitions stand out in your mind, and why? Where were your best performances?
All the Hawaii races stand out — from my first, to my slowest [where I] battled with hyponatremia. [And during] my last race I had to drop out because of a double flat. This race stands out because I was at mile 40 of the bike and my race was over, so I salvaged the day and worked the aid station for the next three hours. I was able to help all my friends racing and gained a new perspective of the race. Overall, my best Ironman was in Arizona — 9 hours, 10 minutes — and my best Hawaii [time] was 9 hours, 27 minutes.
You mentioned a problematic medical condition called hyponatremia. Please explain.
I suffered hyponatremia, which is basically too much water and not enough sodium, and this caused me to walk the second-half of the marathon. I learned a lot from this day and it changed my overall hydration plan from then on.
Whenever you feel your body has had enough, what motivation do you use to keep yourself going?
Sometimes the motivation is rest to make sure I can get the most out of my training. During a race, the motivation is to get to the finish line as fast as possible where I can stop for good. If you stop or slow down during a race, you’re just prolonging the bad feelings you might be having.
The world championship in Hawaii has quite a history and is known for its extreme toughness. Are there any places on the course that are extremely brutal?
It’s actually in Hawaii because of three races that took place there and a number of guys wanted to see who the best athletes were — swimmers, bikers or runners. The toughest part on the course is typically at the Natural Energy Lab. It comes at approximately mile 17 of the run and can get very hot. By this time in the race, you’ve been racing all day and fatigue is/has set in.
Looking forward to Oct. 12, how do you feel, physically, and what are your goals compared to your other world championship appearances?
I feel good — tired of training though — and I want the time from now to then to go by faster. My goals are to simply go as fast as I can on race day. I don’t set time goals because conditions may not warrant the goal times you think you can meet.
Through your own training for Ironman races, how do you feel your physical conditioning has varied with age and what advice do you have for other athletes who would like to make this type of training long-term.
My fitness has gotten better as I’ve gotten older. Racing for over 20 years I’ve learn a lot about what works and what doesn’t, when to train and when to rest. Rest is the key. As I’ve gotten older, I’ve noticed that recovery is slower so you just have to adjust, learn what workouts are important and which are a waste of time — get rid of the waste. The advice I’d give is to remain as balanced as possible. Training can take a lot of time, but I always make sure it’s third on my priority list after family and job.
Leading up to the Ironman World Championship in Kailua-Kona, Hawaii, on Oct. 12 I received an exclusive peek inside the training and specifics that accompany being an Ironman triathlete.
My subject?
Well, it’s my brother, Kevin, who’s on the verge of entering his eighth world championship and has completed 13 full-distance (2.4-mile swim, 112-mile bike, 26.2-mile run) Ironman races, and over 20 halfers (70.3 total miles). Kevin, 45, formerly of East Rockaway, N.Y., now resides with his family in Colorado Springs, Colo.
Note: The Ironman triathlon series consists of full- and half-distance qualification races worldwide. The most elite athletes from those competitions receive an opportunity to enter a field of 1,800-plus in the annual world championship.
Where was your first triathlon and what made you eventually graduate into an Ironman competitor?
It was a sprint distance race in Connecticut that I raced with former New York Islander Bobby Nystrom and friend Ed DeNave. We all were looking for a challenge and this seemed to be a good one. I was hooked from then on and loved it. I made the jump to Ironman in 1994 when I won a lottery slot, after the St. Anthony’s triathlon in Tampa, Fla.
Take us through a breakdown of your training regimen leading up to an Ironman race.
I usually do a focus of 18 weeks specific to Ironman and build up to 18-20 hours a week of training during my peak. This year was a little different as I raced Ironman Texas in May, then took some training time off and started up again in mid-July. Therefore, this year was closer to a 12-14 week focus.
Please touch on nutrition, in the weeks leading up to an Ironman and anything special you like to eat/drink in the hours (night before) the race.
My nutrition is always pretty good so there’s not much change when I’m training. I focus on very little processed food and try to eat a well-balanced diet. The night before an Ironman race is always the same — a 6oz. filet, pasta or quinoa, salad and a glass or two of red wine.
Also, what about during- and post-race nutritional intake?
During the race I do have a pretty specific plan between Power Bar products and Osmo nutrition (hydration) products. I have specific requirements with amounts that are based off my body weight and time. Post-race is anything I feel like, no restrictions.
What Ironman competitions stand out in your mind, and why? Where were your best performances?
All the Hawaii races stand out — from my first, to my slowest [where I] battled with hyponatremia. [And during] my last race I had to drop out because of a double flat. This race stands out because I was at mile 40 of the bike and my race was over, so I salvaged the day and worked the aid station for the next three hours. I was able to help all my friends racing and gained a new perspective of the race. Overall, my best Ironman was in Arizona — 9 hours, 10 minutes — and my best Hawaii [time] was 9 hours, 27 minutes.
You mentioned a problematic medical condition called hyponatremia. Please explain.
I suffered hyponatremia, which is basically too much water and not enough sodium, and this caused me to walk the second-half of the marathon. I learned a lot from this day and it changed my overall hydration plan from then on.
Whenever you feel your body has had enough, what motivation do you use to keep yourself going?
Sometimes the motivation is rest to make sure I can get the most out of my training. During a race, the motivation is to get to the finish line as fast as possible where I can stop for good. If you stop or slow down during a race, you’re just prolonging the bad feelings you might be having.
The world championship in Hawaii has quite a history and is known for its extreme toughness. Are there any places on the course that are extremely brutal?
It’s actually in Hawaii because of three races that took place there and a number of guys wanted to see who the best athletes were — swimmers, bikers or runners. The toughest part on the course is typically at the Natural Energy Lab. It comes at approximately mile 17 of the run and can get very hot. By this time in the race, you’ve been racing all day and fatigue is/has set in.
Looking forward to Oct. 12, how do you feel, physically, and what are your goals compared to your other world championship appearances?
I feel good — tired of training though — and I want the time from now to then to go by faster. My goals are to simply go as fast as I can on race day. I don’t set time goals because conditions may not warrant the goal times you think you can meet.
Through your own training for Ironman races, how do you feel your physical conditioning has varied with age and what advice do you have for other athletes who would like to make this type of training long-term.
My fitness has gotten better as I’ve gotten older. Racing for over 20 years I’ve learn a lot about what works and what doesn’t, when to train and when to rest. Rest is the key. As I’ve gotten older, I’ve noticed that recovery is slower so you just have to adjust, learn what workouts are important and which are a waste of time — get rid of the waste. The advice I’d give is to remain as balanced as possible. Training can take a lot of time, but I always make sure it’s third on my priority list after family and job.
Saturday, October 5, 2013
Justin Bieber’s workout routine all about upper body
http://www.newsday.com/news/health/the-daily-apple-1.4760551/justin-bieber-s-workout-routine-all-about-upper-body-1.6200107
Justin Bieber’s workout routine is all about his upper body.
“We all want impressive chest and arms,” Bieber told Newsday, during his recent tour in Asia.
And for the pop star’s trainer, it’s all about adding more size to Bieber’s 5-foot-9, 137-pound frame.
“Justin was about 120 pounds when we started,” said personal trainer Patrick Nilsson. “I want to put at least 20 more pounds on him.”
Nilsson, who’s been training Bieber full time since September 2012, built a workout center inside the 19-year-old’s Southern California home, where the two focus on sculpting Bieber’s body.
“I was more excited than anything,” Nilsson told Newsday in an exclusive coast-to-coast interview. “This is what every personal trainer wants -- to train someone like Justin.”
Nilsson, 29, who was born in Sweden and holds a bachelors degree in kinesiology, began training Bieber after the two were connected through the pop star’s manager. Bieber was Nilsson’s first celebrity client.
Whether on tour or at Bieber’s home gym, the duo train together five times a week, approximately 40 minutes per session.
During their training sessions, they target mainly what Nilsson describes as “meat and potato exercises,” involving compound movements which train more than one muscle group at a time.
Bieber generally performs 12 total sets per body part, four sets per exercise, with 8-12 (sometimes 12-15) repetitions per set.
Shaping the Canadian-born pop star’s upper-body is a priority. “His chest and shoulders -- we need to build those up,” Nilsson explained. “It’s all about looks.”
Bieber’s favorite body parts to work out (and his strongest): chest and biceps -- a weekly combo session he refers to as “fun day.” During these workouts, Bieber performs barbell flat and incline bench presses, burnout flys and push-ups, jelled with the supplementation of biceps exercises in-between each chest routine.
“It's a fun day,” Bieber said. “Who doesn't like working out chest and biceps?”
For his back, Nilsson puts Bieber through a rigorous combination of cable or dumbbell rows, dumbbell shrugs and multi-grip pull-ups, while adding in triceps extension, weighted dips, skull crushers and a close-grip bench press for Bieber’s triceps.
To help mold his shoulders, Bieber executes a barbell or dumbbell military press, dumbbell lateral raises and reverse flys.
Nilsson said when he first started working with Bieber that his legs were in much better shape than his upper body because of his intense on-stage routines. When they do work on Bieber’s leg training, he enjoy plyometrics, a leg press and lunges. Nilsson would like to eventually incorporate deadlifts into Bieber’s routine.
Bieber’s abdominal core training is a necessity for a chiseled six-pack look. His favorite exercise is Roman Chair leg raises, which is combined with front/side crunches and twisting leg raises.
“I want him to look like Marky Mark,” Nilsson said, jokingly. “I feel like this is what he needs to get where he wants to be. He’s definitely leaner and a lot stronger.”
During his on-stage performances, Bieber receives an immense cardiovascular workout, so Nilsson makes sure to limit Bieber’s auxiliary aerobic work, in order to avoid unnecessary fatigue and caloric expenditure.
“We don’t do a lot of cardio work because of his routines,” Nilsson continued, “and I want to put some size on him. His cardiac output is so high already.”
With an intense lifestyle such as Bieber’s, sometimes allocating time for appropriate nutrition can be a task within itself, but with the help of Nilsson, he finds time for familiar foods.
“It’s more about making sure he eats,” Nilsson said of Bieber. “He’s the only client I allow to have McDonald’s whenever he wants. But he also likes chicken breast, whitefish, salmon, turkey, steak, rice, mashed and regular potatoes and weird greens like cauliflower.”
Most importantly, strength and conditioning programs help to mold self-discipline, motivation and a desire for excellence; Bieber has already accomplished just that.
When asked about his goals, Bieber said laughingly, “Reaching perfection. [But] I've reached perfection, so it's all about maintaining now.”
Nilsson has big plans in-store for Bieber’s fitness future.
“[Justin’s] so motivated -- it’s the first thing he asks for in the morning,” Nilsson explained. “The total goal is to look like he’s well built, but I want him to feel really good too. Once that’s done, I would love for him to work on his athletics and be able to touch a basketball hoop -- fun stuff like that.”
Justin Bieber’s workout routine is all about his upper body.
“We all want impressive chest and arms,” Bieber told Newsday, during his recent tour in Asia.
And for the pop star’s trainer, it’s all about adding more size to Bieber’s 5-foot-9, 137-pound frame.
“Justin was about 120 pounds when we started,” said personal trainer Patrick Nilsson. “I want to put at least 20 more pounds on him.”
Nilsson, who’s been training Bieber full time since September 2012, built a workout center inside the 19-year-old’s Southern California home, where the two focus on sculpting Bieber’s body.
“I was more excited than anything,” Nilsson told Newsday in an exclusive coast-to-coast interview. “This is what every personal trainer wants -- to train someone like Justin.”
Nilsson, 29, who was born in Sweden and holds a bachelors degree in kinesiology, began training Bieber after the two were connected through the pop star’s manager. Bieber was Nilsson’s first celebrity client.
Whether on tour or at Bieber’s home gym, the duo train together five times a week, approximately 40 minutes per session.
During their training sessions, they target mainly what Nilsson describes as “meat and potato exercises,” involving compound movements which train more than one muscle group at a time.
Bieber generally performs 12 total sets per body part, four sets per exercise, with 8-12 (sometimes 12-15) repetitions per set.
Shaping the Canadian-born pop star’s upper-body is a priority. “His chest and shoulders -- we need to build those up,” Nilsson explained. “It’s all about looks.”
Bieber’s favorite body parts to work out (and his strongest): chest and biceps -- a weekly combo session he refers to as “fun day.” During these workouts, Bieber performs barbell flat and incline bench presses, burnout flys and push-ups, jelled with the supplementation of biceps exercises in-between each chest routine.
“It's a fun day,” Bieber said. “Who doesn't like working out chest and biceps?”
For his back, Nilsson puts Bieber through a rigorous combination of cable or dumbbell rows, dumbbell shrugs and multi-grip pull-ups, while adding in triceps extension, weighted dips, skull crushers and a close-grip bench press for Bieber’s triceps.
To help mold his shoulders, Bieber executes a barbell or dumbbell military press, dumbbell lateral raises and reverse flys.
Nilsson said when he first started working with Bieber that his legs were in much better shape than his upper body because of his intense on-stage routines. When they do work on Bieber’s leg training, he enjoy plyometrics, a leg press and lunges. Nilsson would like to eventually incorporate deadlifts into Bieber’s routine.
Bieber’s abdominal core training is a necessity for a chiseled six-pack look. His favorite exercise is Roman Chair leg raises, which is combined with front/side crunches and twisting leg raises.
“I want him to look like Marky Mark,” Nilsson said, jokingly. “I feel like this is what he needs to get where he wants to be. He’s definitely leaner and a lot stronger.”
During his on-stage performances, Bieber receives an immense cardiovascular workout, so Nilsson makes sure to limit Bieber’s auxiliary aerobic work, in order to avoid unnecessary fatigue and caloric expenditure.
“We don’t do a lot of cardio work because of his routines,” Nilsson continued, “and I want to put some size on him. His cardiac output is so high already.”
With an intense lifestyle such as Bieber’s, sometimes allocating time for appropriate nutrition can be a task within itself, but with the help of Nilsson, he finds time for familiar foods.
“It’s more about making sure he eats,” Nilsson said of Bieber. “He’s the only client I allow to have McDonald’s whenever he wants. But he also likes chicken breast, whitefish, salmon, turkey, steak, rice, mashed and regular potatoes and weird greens like cauliflower.”
Most importantly, strength and conditioning programs help to mold self-discipline, motivation and a desire for excellence; Bieber has already accomplished just that.
When asked about his goals, Bieber said laughingly, “Reaching perfection. [But] I've reached perfection, so it's all about maintaining now.”
Nilsson has big plans in-store for Bieber’s fitness future.
“[Justin’s] so motivated -- it’s the first thing he asks for in the morning,” Nilsson explained. “The total goal is to look like he’s well built, but I want him to feel really good too. Once that’s done, I would love for him to work on his athletics and be able to touch a basketball hoop -- fun stuff like that.”
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