07:55 AM Mountain Standard Time on Wednesday, April 28, 2004

By Marty Velasco Hames / NewsChannel 3

Marty Velacsco Hames with daughter Kate

One of the things I love to do is sit back, and watch my 2-year-old, Kate. It seems like almost every second of every day presents a new challenge. How to pronounce the word "giraffe," drinking out of an odd-shaped cup without spilling, keeping the milk and Cheerios on the spoon. Unfortunately, her first attempts usually end in less-than-perfect results. (Since I'm a proud mommy, I refuse to use the word "failure.")

Agonizing as it may be at times, I'm always impressed with her patience, determination and desire to try again and again. Giving up never seems to cross her mind. Why is it then, that as we get older, we lose this deep desire to learn new things? It seems like by the time we've become grown-ups, we've learned all the "important" stuff that allows us to get through our daily tasks. After all, what we already know is safe and familiar to us, and there's usually minimum risk of failure. Then one day, we wake up feeling bored and we can't figure out why.

I've noticed, though, that not everyone falls into this trap. Over the years, I've interviewed people who, as adults, decided to take up a new sport, climb a mountain, learn a new language, become a chef and even go back to college to earn a degree. We regard these people as "adventurous" and admire their courage. Why? Because they took on a new challenge and were not afraid to fail. When they do experience a setback, they just take it in stride and keep plugging along -- just like almost any curious toddler who is determined to figure out how to tie a pair of shoes.

My newest goal is sure to be one of my biggest challenges yet. I was invited to participate in the Ironman Triathlon World Championship (known to many as simply Ironman Hawaii), the most recognized triathlon in the world. The race takes place in Kona on Oct. 16.

Over the years Ironman Properties d.b.a. the World Triathlon Corporation has allowed a few TV and print reporters to actually do the race, as well as report on the training and the overall experience. I was stunned to learn I had been the lucky reporter chosen this year.

Marty competed in the Nautica Malibu Triathlon in September 2003.

As you may know I raced in my first triathlon last September in Malibu, Calif. It was unquestionably one of the most exciting times of my life. Part of that feeling stemmed from the fact that after 37 years, I finally learned how to swim. I even overcame my deep fear of the ocean to complete the 1/2-mile ocean swim.

The weeks following the race, however, were quite a bit less thrilling. A week after my race, I crashed while on a bike ride and shattered my left collarbone. Doctors had to surgically implant a plate to hold the bones together so they could heal.

Shortly after returning to training, I strained a quadriceps muscle while running. I'll admit the injuries took a toll on my spirit. At one point, I declared my triathlon days were over. Fortunately my physical therapist, Mike at Fischer Sports Physical Therapy, would not let me give up. Every day for weeks, he would put me on a treadmill with my weight reduced by a suspended body vest. Finally, by the end of February, I was once again able to run, pain free.

Soon after, I was back to running, biking and swimming. It was not long afterward that I started feeling the urge to do another race. I searched the Web for triathlons of every distance. Then I came upon a story about a reporter who raced in Ironman Triathlon World Championship. That same day, I sent an e-mail to Ironman Properties d.b.a. the World Triathlon Corporation, asking to be considered for a slot as a reporter. They requested all kinds of information about me and about NewsChannel 3. After several weeks of nail biting, I got the call. I had been chosen to race as the next TV reporter in the Ironman Triathlon World Championship in Kona! What a moment!

The race is comprised of a 2.4-mile ocean swim, a 112-mile bike ride and a 26.2-mile run. My Malibu race was a sprint distance, which I completed in about two hours. For Hawaii, I'll be lucky to finish in 15 hours! The key, obviously, is going to be the right training program.

I knew there was one person who could help me to accomplish this goal. Joe Friel is one of the top multi-sport/endurance coaches in the world. He is also president of Ultrafit Associates, a team of coaches who train more than 500 athletes worldwide in the principles taught by Friel. He has written a number of training books, including "The Triathlete's Training Bible." Friel is also a columnist for Inside Triathlon Magazine. Right now, Friel is focusing his training attention on three athletes who are trying to secure a spot on the U.S. Olympic Triathlon Team. One of his athletes, Ryan Bolton, won Ironman Lake Placid, and had the second fastest run time in Hawaii last year.

Marty with new coach Joe Friel

I first met Friel while writing a magazine article on nutrition for endurance athletes. ( Click here to read that article.) So, the day after learning about my Hawaii slot, I gave him a call. I told him it wasn't an interview I needed this time, it was a coach. I was shocked when Friel agreed to meet with me and discuss possible coaching.

Sitting in Friel's living room put a fear in me like you wouldn't believe. When it comes to coaching, I knew he was among the best of the best. I was clearly nowhere near the caliber of his regular athletes. As we were going over my training logs from the last year, my hands were shaking as I tried to explain my schedules. I was stuttering, trying to get the words out. Instead of coming across as composed and confident, I'm sure I seemed panicked and out of my mind!

What I had going for me was discipline. I could stick to a training schedule, and still balance the rest of my life demands. I also had set a goal the previous year and achieved it. Friel must have seen some potential. At the end of the interview, he asked me what my goal was for Hawaii. I told him, "to finish -- injury-free."

"That's what I wanted to hear," he said. "I'll be your coach."

Friel wasted no time in getting the ball rolling. He was on the phone to his team of experts, setting up appointments for us. Physical therapists, bike fitters -- you name it.

One of Friel's priorities is injury prevention. One of the best ways to accomplish this is by identifying areas of weakness in your body before the training actually begins.

Our first meeting was with Nate Koch from Rehabilitation Associates, Spire Institute in Scottsdale. Koch is like a detective whose mission to find hidden weaknesses in your body.

Nate Koch determined that Marty's hips were out of alignment.

At first, it seemed rather simple, with Koch testing the flexibility of my hamstrings and my shoulders' range of motion. Then we got down to the nitty-gritty. He got out the tape measure and examined the length of virtually every limb on my body. Bu he didn't stop there. Koch bent and twisted every joint. And just when I thought it was over, he got down on the ground and examined the bones in my toes!

In the end, Koch determined that my right and left hips were out of balance, I had a very mild case of scoliosis and my right leg was about 1/4 inch shorter than my left. I guess he could sense my dismay because he assured me that it was his job to find these things, as minor as they may be.

Koch said that, by and large, most bodies are far from perfect. And these imperfections really only become an issue when we challenge our bodies through heavy training. Therein lies the potential for an injury.

One of the main areas of concern was the limited flexibility in my hips, with the right side worse than the left.

Koch's next step was designing a series of exercises for me to strengthen my hips and hopefully improve my flexibility. I left with about six different exercises added to my weight-lifting routine.

Now it was my bike's turn to undergo physical examination. The next day we went to Bicycle Ranch in Scottsdale for a fitting. This is where they determine if your bike is in proper biomechanical alignment with your body. I've had several bike fittings before, but clearly this would be a fitting like no other.

Paraic McGlynn made several minute adjustments to Marty's bike.

Just like the physical therapist meticulously examined my body, Paraic McGlynn did the same with my bike. In fact, Koch and McGlynn often work together to ensure that every aspect of the bike is fitted according to the rider's needs. Because of that, Koch had given McGlynn the lowdown on my body before I even walked through the door.

The fitting began with an interview. McGlynn asked me about all of my previous injuries, surgeries and other physical issues. He also wanted to know if my bike felt comfortable the way it was set up.

To be honest, I didn't expect he would change too much because I can ride comfortably for hours. Was I in for a huge surprise!

McGlynn took his own measurements of my body, did the same with my bike, and then proceeded to adjust my aerobars, seat height, shoe clips -- you name it.

What I didn't know when I walked into Bicycle Ranch is that McGlynn is a master when it comes to bike fitting. He's also a professional cycling coach. McGlynn was trained in Europe and came to the Valley specifically to practice his trade with Bicycle Ranch. He has been coaching and fitting elite athletes since the '90s. The Bicycle Ranch team has fitted riders for the USPS Masters Cycling Team, USPS Pro Cycling Team and numerous other professional athletes.

After McGlynn made a series of adjustments to my bike, he watched me ride on the trainer. He also videotaped my ride so they we could compare the fit before and after. Then he tweaked the bike again. And again.

He watched how my knees went through their range of pedal motion using an infrared light. I'm telling you, it was seriously high-tech! The whole process took more than two hours. And it was worth every minute!

As soon as I got home, I took my newly fitted bike for a test ride. The first thing I noticed was that it was easier to pedal. My range of motion felt smoother. I also noticed I could engage more muscle force in the upstroke of my pedal. My body was also positioned in a way that created less strain on my neck. The best part is that these improvements all resulted in a faster ride. It was also easier and smoother to spin at a higher cadence while climbing.

Marty gives her bike fitting two thumbs up.

I was sold. My advice? If you are going to invest any amount of money in a bike, don't skimp on the fitting! It just might be the wisest bike accessory you buy and your body will thank you for it. The cost for a fitting starts at $90 and goes up to $300.

I've now been training with Friel for about a month. The main difference between him and many of my former coaches is that he believes in quality training versus quantity. Rather than just logging miles and hours, Friel is more concerned with improving technique.

As he explains, better technique translates into less energy expenditure, which can lead to faster race times. Bad habits can impede progress and set you up for an injury.

We will be sharing lots of Friel's coaching advice with you over the next six months. We'll bring you monthly tips on training, racing strategy, nutrition and overall performance. You can also learn more about Friel through his Web site Ultrafit.com.

If you're interested in seeing my day-to-day workouts, the ones designed by Friel, you can log onto Trainingbible.com/Marty. Of course, we'll also be bringing you lots of stories leading up to the race on "Good Morning Arizona," "Good Day Arizona" and right here on azfamily.com. So, keep watching and keep training along with us!

Coach Joe Friel helps Marty refine her swimming stroke.

I should also point out that most of the athletes who compete in Hawaii have qualified for their slot at one of the various Ironman races around the country. A few are chosen through a lottery process. I will also be competing in a half Ironman before Hawaii, to meet my requirement to do the Hawaii race.

So far, I'm feeling strong, I'm mentally tough and my training is going great. I can also see small improvements in my new running form and biking technique. Swimming is still my biggest challenge. But anytime I need a little motivation, I just take a moment and watch my little girl break into a smile when she finally gets that spoonful of soggy Cheerios in her mouth without losing a drop of milk. Now that's what I call sweet success.