Prior to the spring of 2007, I had varying degrees of success with triathlons, so I decided to get serious and search for a coach who could help me so that I could “take the next step” in triathlon.
- Signed with Rick Kattouf who restructured my nutritional intake and training schedule
- Age Group win at Georgia Tugaloo Olympic Tri State Championship 2007
- Completed 2 Half Ironman races with each race result improving from last
- Finished Ironman Coeur d’Alene in PR of 11:28:00 at the ripe young age of 49.
- My weakest segment, the run, provided a time of 4:17 on a hot day and I was more pleased about this result than my Ironman PR.
The year was coming to a close, and I felt my training schedule was being dialed in and my nutritional balance was working wonders. My energy & endurance levels were improving each day, yet the only downside was I had to now buy pants with a smaller waist – ok, I guess I can live with this aspect of being in shape! Needless to say, I could not wait till 2008, as I would age up to 50 and I felt confident local races would provide age group wins and larger races like 70.3 or 140.6 would have me in the top 10…all I had to do was stay the course!
November 27, 2007 - I remember the day like it was yesterday. Out early for an easy 5 mile run on my favorite trail, yet half way through, pain intensified from my groin and extended down the inside of my leg. Like most of you, I thought…did I stretch, am I dehydrated, and am I really turning 50 and falling apart? I went home and stretched, yet oddly, this pain did not go away.
One day of pain led to the next day of pain and then a week went by and Mr. Pain decided he found such a nice home that he decided to visit while I slept. Needless to say, I stopped running to try and minimize the pain….yet now Mr. Pain decide
d to come on my bike rides!
During the initial pain phase, I searched the internet, reached out to friends & associates and almost found myself asking for diagnosis from the Starbuck’s attendant, when I decided a Dr.’s visit would be beneficial. Over the course of my life, I was rarely sick, few broken bones and overall, in pretty good shape and healed quickly. The news I was about to receive was the furthest from my mind.
“You will never run again…..”
(Blaine, Rick, and Chris Mclaughlin in the picture)
X-rays showed the cartilage in my right hip was so thin that it appeared there was bone on bone and there were initial bone spur formations around the hip joint – not good. The Dr. explained how this was causing the pain I was experiencing and if I continued running it would get only worse. Why? How? All the Dr. could answer was that either genetics, traumatic impact, wear & tear or body imbalance had caused my cartilage to deteriorate. The Dr. reiterated I would need to modify my training to low impact exercises and consider a future hip replacement.
Being stubborn, my next “new” Dr. indicated the same information, yet this time, he said technology had improved and in lieu of a full hip replacement, I should consider a Birmingham Hip Resurfacing (“BHR”) http://www.surfacehippy.info/index.php
I did the research and came to find Floyd Landis recently had BHR surgery. Hey….if Floyd can get back on the bike…so can I, so the process began to find the right surgeon and set a date for my new hip.
Unfortunately, BHR surgery is new in the US and not many Dr’s perform this surgery. Fortunately, I found a great surgeon – Dr. Stephen Smith in Atlanta, GA who scheduled me for surgery on 10/21/2008. I offered Dr. Smith my Cervelo for an early surgery date, yet to no avail.
From the beginning of 2008 up to my surgery date in October, I was only able to work out about 2 hrs a week and I knew if I let my diet go to pizza and beer, it would be much harder to recover. This is where Rick’s nutritional guidance paid off, and by the time of my surgery, I was only 5 lbs off my race weight from one year prior. This was a major win going into surgery, which helped in my overall recovery and attitude.
Surgery came and went, which left a 10” scar on my right leg. My wife wanted me to get a zipper tattoo, yet I think natural is ok by me. Surprisingly, I was walking the next day and walking without crutches in one week. There were numerous trips to the pool for therapy, stretching and some painful rehab, yet by December 2008, I was cycling 40 miles a week and on 12/22/08 ran 2 miles with no pain!
One run is not a marathon, yet I knew patience would pay off and in May 2009, I ran 4 miles straight and had my first 10 mile run week with no pain.
Being an optimist, I signed up for the following races while recovering from surgery. There were many “doubters” who questioned my sanity or common sense, yet I had confidence knowing I had experience on my side and my ongoing training with Rick would prevail. By the way….by the time my first race came around, I was one pound less than my last race 2 years ago!
Results
- September 2009 – Tugaloo Olympic State Tri Championships (3rd place AG 50-54)
- September 2009 – Augusta 70.3 Half IM (5:23 – AG 23/103)
- 2nd fastest bike split in Age Group
- Longest run was 6.2 miles prior to race
- November 2009 – Ironman Arizona (11:18:25 – AG 26/199)
- Bike time 5:14
- Run time 4:40
Going into 2010, I have aspirations of improving my triathlon times, yet what I cherish most is valuing “the journey” rather than focusing on the race. Special thanks to my family & friends and the training guidelines & motivational calls by Rick that helped me overcome my temporary set back…. as this story could have led to a different ending~
Steve Thomas
I have been working with Rick since January 1, 2006. I wanted to take a few minutes to talk with you about my personal background, and my experiences with Rick and his training program.
I met Rick in December of 2005. It was at that time that I made the decision to improve my overall health and fitness. I was shopping at a running store and I saw the book that Rick had written called Forever Fit. Next to the book was a pile of his business cards. I took one, emailed Rick, and explained my intentions. We met shortly after that and I started my training program on January 2 of the new year.
Now, its important to note that I was a daily weight lifter and avid racquetball player. I thought I was in “good” shape, but I wanted to take it to the next level and try to eat right and train properly. I had no knowledge whatsoever of nutrition and certainly did not know “how” or what to eat on a daily basis that would give me the results I was looking for. On that first day of training, I weighed 148 lbs, and my body fat was 19%...not to mention being dehydrated as well.
As the months progressed, I started to swim, bike and run as part of my training routine. Before this, I had not participated in any of these three sports for at least 20 years. Our local YMCA sponsored a sprint triathlon in the spring of that year. I told Rick that I wanted to give it a shot, and that was the beginning of my triathlon career. From there, my training increased, and so did the distances of the races that I was doing. I progressed each summer…from a sprint distance race, to an Olympic distance race, to a half ironman, to a full iron distance race which consists of a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. To date, I have raced 2 full Ironmans and I am training for a third this coming summer. My body weight came down over that time to 134 lbs, 6% body fat and 62% hydration. I’m very happy with where I am now. I enjoy the lifestyle, and I was taught by Rick’s program how to train. More importantly, I gained an understanding of nutrition and how to apply it to endurance racing and to my everyday life.
So lets talk about what Rick and I have been doing since 2006. In short, its all about the plan…I like to call it being “Brilliant at The Basics.” The first of those basics is an understanding of nutrition…more specifically, knowledge of the right foods to eat, in what portion size, and when to eat them. I learned about how many calories I needed on a daily basis, and that eating multiple times a day was the right way to do it. I simply followed the meal template that Rick provided. All of this knowledge and understanding came from Rick as part of the program. I learned it over time, and I was able to incorporate it into my everyday life with ease.
The second of those basics is training. At the outset, I explained to Rick what my goals and expectations for the next few months were. At that point, Rick tailored a plan for me that would help me achieve those goals. The plan came monthly over email. It consisted of a detailed explanation of my workouts for each day of the week…usually some form of weights, a swim, a bike or a run. Specifically, the plan told me exactly what to do each night, how long to do it and at what intensity. I simply printed this information at the beginning of the month and carried it with me to the gym.
Thirdly, what brought all of this together for me was Rick himself. When I first started training, I communicated with Rick daily. Sometimes we exchanged emails, or we talked live via the phone. I never felt as though I was doing this alone, or that I was on my own trying to figure it all out. I gained the nutritional knowledge by listening to Rick, and asking questions. We handled the training issues the same way. What I appreciated the most was that Rick explained why I was doing a particular workout, or why I was eating something at a certain time. As well, he has been very patient and quick to help, no matter the request. Lastly, Rick has been able to tailor the training to my busy schedule. If I have time conflicts, I simply let him know and he makes adjustments to the plan. We still talk on a weekly basis and we have become great friends.
In closing, its important to remember that improving your health and fitness is a journey. It’s a time to make change, set goals, and most importantly, find out a lot about you. Someone very close to me once told me that…”everyone wants to be at the top of the mountain, but all the growth and happiness occurs when you’re climbing it. Be open to change and enjoy the trip.” Thanks, and good luck…
Norm Scarazzo
My journey with Rick began a little over four months ago. I receive the TrainingPeaks blogs and read several his nutrition-focused articles. I was in the early stages of recovering from my second leg injury in six months. 2009 was my first year in the sport of triathlon, and I'm a rather new runner too, so my ignorance is partly to blame. I was improperly trained, which initially resulted in a stress reaction in my left tibia and later, a stress area in my right tibia. After the visit to my sports ortho for my second injury, he gave me the "nutrition talk" and said that a large part of my recurring stress-type injuries were due to inadequate nutrients, etc. I knew that I was clearly doing something wrong - not to mention I'd gained almost 15 pounds during the past year and couldn't seem to control it. During my childhood I participated in year-round competitive swimming, but nutrition in training for multisport is much more complex, and I had much to learn (& still do)! So I finally mustered-up the courage to contact Rick and see what he could do for me.
During my initial consultation with Rick we discussed where I was and where I want to go, both short-term and long-term. At that time I was also very unhappy with my coach and was exploring my other options. Rick's enthusiasm and knowledge made a lasting impression on me and several weeks later I joined TeamKattouf as an athlete, in combination with meal planning.
During the last four months Rick has taught me the importance of hydration, not just from consumed liquids, but gained from various foods as well. My timing of training fuel was poor, I wasn't making smart choices in training fuel, I had difficulty consuming solid fuel during workouts. I was skeptical at first, but Rick convinced me to change to liquid fuel (pre-workout and on the bike) and it was my savior! We reduced my caloric intake, adjusted nutrients and meal timing, and revved-up my metabolism. I began eating more frequently and realized that with the correct timing and balance of carbs/fats/proteins and other nutrients, I can feel satiated all day long. I love my veggies and lean proteins now more than ever! Looking back on where I was four months ago, I'm shocked at my prior overconsumption of "heavy" foods pre-training. I feel better in general and as a result, I definitely get more out of my workouts. I rarely ever hit "the wall" in the afternoon post-lunch, which I attribute to consuming proper nutrients. I've met my initial goals, but feel that I've only scraped the tip of the iceberg. My body fat percentage has decreased, I'm much more hydrated, and I've lost over ten pounds.
As far as training is concerned, I began working with Rick seven weeks before my "A" race. Prior to coming on-board with TeamKattouf, I didn't feel that I was gaining anything from my workouts and had completely lost faith in my coach and training. With Rick, I know that there's a purpose to every workout. Just a few weeks after making the coaching change, I could tell a difference in my fitness level, especially on the bike. Since I was (and still am!) recovering from leg injuries, he got creative with my workouts. When I reached the starting line of my first half-ironman, I felt fully-prepared and knew that the "engine" and nutrition plan we built over the last seven weeks would get me through the race. I met every single one of my race goals and crossed the finish line with a huge smile on my face. During those first seven weeks with Rick, he renewed my faith in my workouts and helped me build the confidence I needed in order to put together a complete race.
During the last month I've started to notice changes in my physique; not just the lost weight, but I feel that I’m starting to look leaner. My core strength has increased and I've noticed more definition in my core. I've also noticed improvements in the pool, which I feel is a direct result of weight loss, strength training, and better nutrition.
I'm so thankful that I contacted Rick. I can't believe how much my life has changed in such a short time! I constantly ask questions and with every answer, Rick helps me to understand the big picture and how everything plays a role in achieving my goals. I truly appreciate everything he's done for me thus far and I look forward to the journey in 2010!
Cindy Marks
We think Rick is incredible. We came to him seeking advice regarding proper nutrition for our multi-sport racing and training. We had both been athletes our whole lives and recently had come from more of a strength training background --total newbies to triathlons and duathlons. Although we were eating very clean--lots of lean complete protein and good carbs and fats were weren't eating the correct amount of carbohydrates for our multi-sport needs. It was particularly difficult because of some hypoglycemic issues we had battled for years.
And on top of that we both wanted to keep our body fat low and had some reservations about the effects of carbohydrates after being so pro-protein and low carb for over 6 years.
Rick worked patiently and effectively introducing more carbohydrates into our diets systematically so that we would gradually adapt to the change. He gave very specific detailed plans that we could easily follow that made it not only successful but interesting and highly informative. We value the precise information on what to drink/eat pre, during and post training and racing and in exact caloric quantities. It was a relief to take the "guess work" out of what we should be doing and keep the focus on the fun of swimming, biking and running!
As busy professionals we also appreciated his attentiveness and prompt response to e-mails and phone calls. This literally made it such a joy to work with him. He was also always their for support and encouragement.
We have recommended Rick to numerous friends who have also benefited from his guidance. And we would highly recommend him to anyone seeking sound nutritional advice be in an attempt to lose weight , build strength, or take their endurance training to new levels.
Thanks Rick for all of your help and for the contribution you are making to a healthier America!
Jim and Tracy Aust
"I started working with Rick at age 33. I had been quite overweight for most of my years. I started working out for a couple of years before working with Rick and had a personal trainer at a local gym. The workouts Rick was prescribing for me were so much more exciting and challenging so I decided to stop working with the trainer and go full time with Rick as my personal coach. Since I have worked with Rick, I have lost 30 pounds. Not only have I lost weight, I am now viewed by other people as beautiful, sexy, and athletic. My hair stylist even calls me "little on." For a woman that was obese most of her life, when I hear people speak these words and compliments it is still hard to believe.
But not only have I transformed my looks on the outside, I feel differently inside. I am committed to a healthy lifestyle. Even when I mess up, I know I cannot go back to the life I used to live. Also, I can run 6 miles now with no problems! This feels so good to me to be able to run this far without even breathing heavy! I can climb 2 mountains back to back!!! This to me is more then physical, it is a transformation of the heart and soul!
Well as far as Rick, he plays many roles in my life. First of all, he is an inspiration. Each time I speak to him on our coaching calls, I hang up feeling inspired to either do better or to recommit to my goals. He is a fitness coach, personal trainer and a life coach to me. All for a small monthly price.
I am committed to working with Rick. I can't see myself ever ending our partnership in training. It is worth every penny I pay and more.
Mostly Rick walks his talk and is positive, knowledgeable and has wisdom and strength.
You should have NO doubts in working with Rick- go for it and make your goals reality!!"
Jodi Selko
