Friday, July 25, 2008

Master More with Triathlons

For most Masters swimmers, swimming is the epitome of happiness in sport. They have excellent coaches, a great time training, and we enjoy an occasional low-key competition. Others may take it a step higher by training very hard, never missing a meet and striving to break some records and, perhaps, make the USMS Top-10 list.

There are even a few swimmers who go a step further by trying something new and adding to their swimming experience. Believe it or not, some of the people we train with actually find triathlons fun!

Bob Freebeck, of Davie, Florida, is such a person. Having been a very good and active swimmer much of his life, Bob joined USMS in 1995, and is an active member of the Plantation, Florida Masters. Originally, he had hopes of getting back into good athletic shape, after admittedly gaining some weight with the comforts of a happy marriage to his wife, Meg. He also has two young children, Audrey and Wade, and is the father of Sara, who lives with her mom in Chicago.

When he was in his early 30s, Freebeck wanted to add more to his swimming workouts. A natural extension was to pursue triathlons. At a friend's suggestion, Bob set his sights on a Key Biscayne Triathlon in 1996. It was a "sprint" distance in this case, a half-mile swim, 11-mile bike and 3.2 mile run.

Since he has been supplementing his swimming workouts with running all along, bicycling was the weakest leg. He didn't even own a bike at the time, so he borrowed one. The mechanics of cycling were completely unfamiliar to him - "I didn't even know what a clipless pedal was." But he learned quickly and was soon ready for his first triathlon.

THE BEGINNING: "In the beginning", he said, "I thought I was going to die. In the competitions, they mark your race number on your arms and thighs. On your calf, they mark your age (38). I remember being very exhausted during the run, as I had gone all out on the swim and bike portions and didn't know anything about pacing for triathlons. Then a woman ran by me with a '65' on her calf! I thought to myself ... I need to start training harder!"

Freebeck finished that first triathlon in Key Biscayne, Fla. in the middle of the pack - with a determination to improve. "I loved the feeling of total body tiredness and vowed to race more intelligently next time."

Indeed, his next race was about a month later, and he now races almost every other weekend during the spring and summer months, finishing among the top-three athletes for his age group with regularity.

With his devotion to the sport and excellent athleticism, he has already risen to the ranks of the elite triathlete in just three years. He still competes in swimming events such as the Annual Swim Around Key West in the summer and in other open-water events during the winter (the triathlon offseason).

Freebeck has found happiness with the rigors of staying in top shape for his triathlons. Rising at 5 a.m. on weekdays "to get in an hour-and-a-half or two hours of running and swimming training before anyone in my house is awake," he then bikes at 8 a.m. when the sun rises. He also works out two nights during the week. His most intense workouts are in the spring and summer months when the major competitions are held.

He allots four workout days to swimming, four days to bicycling, and four days to running without any set agenda as to order. Add to this Freebeck's busy career in the telecommunications industry, and it is difficult to see how there could be any time for his family and friends.

TIME MANAGEMENT: But quality family time is a priority. Handling his workout time in the wee hours of the morning ("I do like to sleep in on Sundays") ensures that Freebeck has all-important family time with his wife and children in the late afternoon and evenings. On weekends, the devoted family man will often run with the children in a baby jogger on the beach boardwalk or the park.

"I try to involve the whole family in the outdoor workouts," he said. "If I make them fun, they don't even realize it's good for them."

Bob notes time management and balance are the key.

"Too many triathletes get so caught up (in the sport) that they lose track of the other aspects of life, such as family, friends and down time."

That said, he admits the toughest part of the sport is "juggling my schedule." Finding time to train in three sports is time-consuming, and without family support, it would not work.

With races in different parts of the country every weekend - often held at beautiful beaches conducive to a weekend away with the family - keeping the sport and its training in perspective with work, family and personal commitments is essential.

START OFF EASY: Freebeck offers some helpful hints to those swimmers who'd like to try adding something a little different to their workouts. He suggests the first-time triathlete begin slowly by entering a sprint-distance event. These competitions normally consist of a quarter-mile swim, 12 miles of bicycling, followed by a 5K run.

Elite triathletes finish the distance in under an hour, but the goal of the beginning triathlete should be to see how his or her body responds to this rigorous first try.

"Don't go into it as a race," he cautions. "Start off easy."

He also says to avoid getting injured by running and biking too hard in the beginning.

As in Masters swimming competitions, every triathlon race has varying levels of competitors - from the first-timer to the elite triathlete. Some are racing to be a top finisher, while some are racing to beat a time or achieve a personal goal. There are those who are swimming veterans and those who have learned to swim just prior to the event.

"You will fit in comfortably somewhere," he said. "There are no losers in triathlons, just finishers."

From there, assess how you did, and plan your next race accordingly.

IRONMAN: Many triathlons are qualifying events for the Ironman World Championships held in Hawaii each year, and some offer cash prizes to the winners. Anyone can enter these events. Professionals (who start five minutes ahead of the pack) and amateurs race together - "kind of like a basketball tournament where you play against Michael Jordan," Bob said. "You get creamed, but you get to race with the best in the sport."

Competing in the Ironman is one of Freebeck's goals, with Bob's determination and love of the sport; he'll be there.

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