On June 30 I completed my 20th 70.3 race.

I signed up not only because it is supposed to be fun, but what happens on race day makes you think on your feet and figure stuff out on the fly. Good training for life. And my fictional adopted son Dr. Jake Brown talked about how great he thought it would be to be an Ironman. While he was talking about it, I took his phone, navigated to the CDA registration page and returned his phone for him to complete the registration. I felt like I was on the hook to show up myself. Then my buddies started to doggie pile on the event, so I had no choice!

Training started building months ago without a training plan. I was not very serious and missed or did half-hearted workouts.  I was quite sure I had this event in the bag! Podium spot, here I come!

My leg got messed up a month before the event by pushing hard to cram that last little bit to make up for lost time. That caused me to miss or cut back on my runs. But I thought since I had a strong base and lots of experience, I will be able to pull a miracle out of my hat on race day.

In the car I go with the logical of the crowd, Mark Casey. The RTB camaraderie is great. It is fun meeting new people I knew only on Strava and seeing the familiar faces like the Satko’s. The weather forecast looked perfect. The water temp perfect! All systems are go. I am all pumped up! Let’s go right now!

I do love race day at Ironman events. The announcers reminding and instructing us on what to do. The excitement of body marking. Photos with friends. Cranking AC/DC tunes. Watching others stress out while you know you have it in the bag because you did these many times before (if you have).

The swim. Sucks as usual. So what else is new. One of these days I really should take this swimming stuff more seriously.

The bike, my strong suit! Other people are passing me. What is up with that? This is not normal. My leg hurts. Hmm. My butt hurts. Hmm. 10 minutes slower than anticipated. I am beginning to think maybe I made a mistake somewhere along the line.

The Run. As soon as I got off my bike and took a few steps I knew I was in trouble. Try as I may, my leg just would not work. I got out of transition OK and then watched 17 of my fellow age groupers pass me up as I posted my lowest time at that distance by almost an hour.

The thinking started at about mile 3. The negative side of my thoughts kept telling me I am getting too old to do this stuff. This hurts so bad it is not worth it. I am not going to do this anymore. This is not fun. I used to be a great athlete that almost always made it on the podium to now roadkill. I have become the guy I dreaded I would be and used to make fun of.

Controlling my negative emotions became a real challenge.  At some point I remembered a good healthy dose of humility is good for me! I just don’t like it.

I forced myself into changing my thought process. I told myself I was fortunate to be out there on a great day! I told myself I will make it to the finish line. I should be proud of myself as others will be. I told me to keep moving ahead and just don’t quit! Be patient.

I actually started a little chant telling myself “I can do this. Do the best you can. Just keep moving” Then my pathetic walk turned into a pathetic jog simply by changing my mind.

Then I learned my lesson for the day at the hands of a brutal mental self-beating.

When I was smarter and took wise instruction, my mentors (Sam McComb and Bob Kaye) told me the more I raced the better I would get. I would dig a little deeper each time I showed up and incrementally I would accomplish the grandiose! They were right. When I did that that is exactly what happened.

To get faster they said you must race more. Every time you show up you will push a bit harder and do a little better. Listen more. Train more. Buy more cool toys. Think, plan and execute more. Make a total commitment and jump in with both feet!

There are some limitations, but what you put in is what you will get out. There are no miracles that magically show up on race day.

It is unlikely that anybody will place high without putting the time, determination, energy, commitment and support of others. If you don’t do that, don’t have high placement expectations and do expect to suffer double on the occasional race day. That is OK too.

I did not do what I should have done but simply went through the motions. The result was I got what I deserved, and I should not complain about it.

So, big fella within, what are you going to do about that? Sign up and go again and press forward on forging your dreams and do what you love to do or cave into life’s pressure and change course?

I found it very hard accept “Congratulations” and “Well done!” when I thought my performance sucked. (What a jerk!) Mindset is the only thing that makes it a good day or a bad day. They are all good days, but some are better than others! It is all a matter of perspective.

A few other thoughts and quotes that sank into me.

A sign in T2 “Anything is possible”

At the athlete briefing “We all want you to finish. But for that to happen you must keep moving forward and do not quit” and “Thank a volunteer. They sacrificed their day off so you can race”

“It is Ironman, not Ironbaby. It is supposed to be hard”

“Getting old sucks”
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And most important at run mile 10 when I was done with my pity party, I got passed by the last of my fellow age groupers to pass me who probably knew what was going on. “You should be really grateful you are here. Some can’t and want to. Most our age would not have the courage to put on a tri kit much less show up and attempt this great feat. They are at home on the couch”

We asked Sean to tell us a little of his transformation journey and what triathlon has added to life. Here is a piece of his story.

​What were the factors that inspired you to make changes?
 
A brief history. I have struggled with my weight for the majority of my life and anyone that has known me for any length of time, knows that I have worked for a very long time to get to where I am today.
 
I have tried just about everything you can think of in order to lose weight. From the dreaded four letter "diet" word, to hypnosis, to doctor prescribed medications,even Over Eaters Anonymous. All of these provided only a temporary aid in losing weight. I would lose the weight only to put it all back on later. Eventually, I would just give up.
 
Once I became involved with RTB my desire to lose weight returned. It wasn't just a desire to lose weight. It became a desire to become triathlon fit. Even with all of the inspiration around me, I continued to struggle with my weight. Don't get me wrong, I was losing some weight, but that was due to how much I was working out and less to do with what I was eating.  
 
The reason why I say that "diet" is a four letter word is because diets never work. A diet usually involves only one family member trying to lose weight while the rest of the family continues with their normal eating habits. Eventually the one dieting succumbs to the pressures of the rest of the family. 
 
The true inspiration came the day my wife decided that she had enough with being overweight as well. Now I was no longer just dieting. This became a lifestyle change. Once the family is willing to change, temptation becomes much less of a problem. Anyone trying to lose weight knows that it is extremely tough when you are surrounded by temptation. When the temptations are removed and replaced with healthy foods for the whole family, weight loss becomes much easier.   
 
What have you learned about yourself along the way?
 
The biggest thing that I have learned is that I am physically capable of so much more than I ever thought I was. I know that is cliche. 
 
I have always been obsessed with what the human body is capable of. Now that I was losing weight, the question became what am I capable of? I have always been a cyclist, even at my heaviest, but I figured that I would always be the guy that jogged/walked 5K races and nothing more. Little did I know that with my weight loss and encouragement from my wonderful new RTB friends, my athletic endeavors and ability would be changed forever.
  
What can you do now that you couldn’t do before?
 
There are definite advantages to losing weight. The biggest advantage is the wear and tear on the body. The amount of force exercise generates on the body are incredible. The heavier you are, the higher the force generated.Trying to run or perform any type of pounding activity definitely takes a toll on the knees. As I mentioned previously. I would run 5K races and have to walk/jog them. After my weight loss, my running has improved immensely. Instead of walk/jogging 5Ks, I am training for my first marathon and looking forward to running my first 50K trail run. The slow walk/jog 5Ks are a thing of the past. In fact, my body has become so accustomed to being able to run much farther distances that it takes me about 5K just to get warmed up. 
 
I am still finding new things that I didn't know I was capable of and I will continue pushing my limits just to see how far I can go. 
 
What is the best advice you could offer someone in your shoes?
 
As I mentioned in my brief history, I have struggled with my weigh for the majority of my life. Even though I am now at my goal weight, I still struggle. I spent many years eating the wrong foods and developing bad eating habits. I know it will take me years to completely wipe out all of these bad habits as well. 
 
So, if you are trying to lose weight or just looking to eat healthier, you will find yourself struggling at times. So much so that you may give up. My best advice is to hang in there. You didn't get the way you are now overnight and making a lifetime transformation will not happen overnight either.
 
Don't just "diet". Diets tend to be only temporary solutions. A diet is great if you want to look good for your reunion or fit into the great new outfit you bought. However, if you want to make permanent changes. Lifetime changes. I suggest a "lifestyle change" is a better choice to describe what you are doing. And the best success is having your family on board with your lifestyle change. 
 
My wife and I have lost a combined 290 pounds. We did it because we committed to a lifestyle change. If you were to check our cupboards, gone is the junk food. Our refrigerator is full of fresh fruits and vegetables. We pre-plan our meals for the week and cook at home 6 night a week. We even pre-pack our lunches every night for the next day at work.
 
Yes, we do eat out one night a week. We are still human and enjoy having someone wait on us once in awhile. However, we do it in moderation. We do know ahead of time what we will be ordering and make sure it does fit into our new lifestyle.
 
I am a strong believer the the saying "one cheese burger will not make you fat, just like one salad will not make you skinny". But this doesn't mean a lifetime of salads. There are so many different foods, healthy foods to choose from. 
 
I just touched on the physical side of my weight loss journey and I could go on and on. What I didn't touch on is the mental side of my journey. The positive changes that I have under gone psychologically. I'll save that for another day.

Thanks Sean for your story!  I can't wait to hear more!!  

Center for Diagnostic Imaging is Premier sponsor for  RTB. At CDI each patient comes to looking for answers. As an athlete you may be concerned about a soft tissue injury, or stress fracture, or might need to find the source of pain that is keeping you from training and racing to your potential.  
When you need an imaging exam - such as an MRI, CT scan, X-ray – or injections for pain - you have the ability to choose where to go - no matter where your doctor or health care provide suggests.  We suggest that you consider CDI.
CDI's goal is to make sure they deliver information accurately and quickly to guide the care of patients, and that their care exceeds your expectations.When you choose CDI, they tailor their services to meet your needs – recognizing that all patients have unique needs.
Learn more about their local clinics and other information online at www.mycdi.com

            You can’t be in the world of triathlons long before you hear about the various effects cycling can have on the male pelvic floor: testicular pain, infertility, genital numbness to name a few. But what about females?
            There is less information out there about cycling and the female pelvic floor because women have not been studied as much, not because we are less prone to such problems. Prolonged stress in the pelvic region, whether it comes in the form of sustained pressure (cycling) or impact (running), affects the muscles that support our bladder and other vital organs.
            First, let’s give these important muscles a definition they deserve - they are much more than our “Kegel” muscles. The pelvic floor is the layer of muscles that stretch front to back between the pubic bone and tailbone, and side to side between the sitting bones. In the healthy state, these muscles are firm and thick. They function to support the bowel, bladder and uterus as well as allow for passage of urine and feces. When pelvic floor muscles become stretched out or weakened – a common effect of pregnancy, childbirth and certain types of exercise – women often experience incontinence, pelvic pain, or pelvic organ prolapse.
            In a recent study of 311 female triathletes, 1 in 3 women reported symptoms of pelvic floor disorders.  Stress urinary incontinence (urinary leakage with physical activity), fecal incontinence and pelvic girdle pain were the most common conditions. Researchers have also demonstrated decreased pelvic region sensation in cyclists compared to runners who did not cycle. While the specific effect of cycling on the female pelvic floor is not well understood, there are steps you can take to protect these important muscles.
            Start with your saddle. It’s an obvious, but not easy, place to start. A 2016 clinical study concluded that wider, traditional shaped saddles cause less pressure in the female pelvic area than cut-out saddles. This is something to keep in mind when you shop for the perfect bike seat. However, your comfort and preference matter more than research studies, magazine articles or expert advice. And, the saddle is just one of many links between cycling and pelvic floor problems.
            Don’t stop with your saddle. What happens above and below the seat could be just as important as the shape and size of your saddle. Research shows that handlebars positioned below seat height are associated with increased numbness in the pelvic floor compared to handlebars at or above seat height. Just like every part on your bike influences how well it works, every part of your body affects the others. Spend the time and money on a professional bike fit – your whole body will thank you!
            Understand what is normal. Urinary leakage is common, but it is not normal. As many as half of elite athletes experience urine loss during physical activity, but only very few - 3.3% - discuss it with their healthcare providers. Women’s health physical therapists like Alexis specialize in the rehabilitation of the pelvic floor muscles, utilizing equipment such as biofeedback and electrical stimulation to resolve symptoms of incontinence, pain and prolapse.
            If you are a female triathlete experiencing pelvic floor symptoms, you are not alone. You can take charge of your bike and your body. And professionals like the women’s health specialists at Outpatient Physical Therapy are out there eager to help you move from “common” to “normal.”
 
Take charge of your pelvic floor muscles by consulting with a Board Certified Women’s Health Physical Therapist at Outpatient Physical Therapy: www.outpatientpt.com
 
References:
Johnny Yi, Sandi Tenfelde, Dina Tell, Cynthia Brincat, Colleen Fitzgerald. Triathlete Risk of Pelvic Floor Disorders, Pelvic Girdle Pain, and Female Athlete Triad. Female Pelvic Medicine & Reconstructive Surgery (2016).
 
Thyssen, H., Clevin, L., Olesen, S. et al. Urinary Incontinence in Elite Female Athletes and Dancers, Int Urogynecol J (2002) 13: 15. 
 
Connell, K., & Guess, M. Genital sensation and sexual function in women bicyclists and runners: are your feet safer than your seat? Journal of Sexual Medicine, (2016) 3:6, 1018-1027.