Back in January, CNN introduced the Fit Nation Triathlon Challenge: Six lucky CNN viewers were chosen to train and  race the Nautica New York City Triathlon with Chief Medical Correspondent Dr. Sanjay Gupta. They've been swimming, biking, and running for months to get ready for the race. Now with only a few weeks left before the big day, it's time to check in with some of the "6-pack." First up, New York City police officer Dean Hanan.

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Since January, Dr. Sanjay Gupta and the producers of CNN Medical News have been working with  six incredible people who have taken the Fit Nation Challenge. That challenge was to participate with Dr. Sanjay Gupta  in the Nautica New York Triathlon July 18. That's just a few weeks away. They've been the last six months swimming, biking, and running. Today we begin our final check-ins before the event.   Say hello to  Angie Brouhard.
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After finishing a training weekend in Austin, Texas, with the rest of the Fit Nation Challenge participants – affectionately known as "the 6-pack," Meredith Clark tells us how her training is going, how she's improving, and what still makes her apprehensive about the Nautica New York City Triathlon on July 18. Meredith and the rest of the 6-pack, along with several CNN employees will jump into the Hudson River to swim a mile, followed by a 25-mile bike ride, and a 6-mile run.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

Four months ago, Fit Nation chose six CNN viewers to train with, and compete alongside Dr. Sanjay Gupta in the Nautica New York City Triathlon in July. Angie Brouhard, one of those six participants, recently had a few questions about her training, so we asked Fit Nation athletic director Laura Cozik to weigh in.

For the past three months, six CNN viewers have been training to compete in the Nautica New York City Triathlon on July 18th in Manhattan.  Stanley Saballett, one of the six competitors, checks in during one of his training sessions in the great outdoors. 

By Jeff Coudron
Triathlon Coach to Angie Brouhard, CNN Fit Nation Triathlon Challenge Participant
Owner, Speedy Feet Racing
13-time Ironman finisher
28 time marathon finisher

In all my years of racing triathlons and producing races, I think one of the most valuable lessons I have learned is to practice what you plan for race day BEFORE race day. This applies to everything about your race day including what time you are going to wake up, what you are going to eat that morning, what you are going to wear during your race, and how fast you plan on racing. Everything. 

Here are some tips:

Schedule:  Use a training day to practice your pre-race routine. If you plan on getting up at 3 a.m. before the race, eating eggs and oatmeal, then going back to sleep for two hours before getting up and heading to the race, do that on a training day prior to the race. Although that plan may work for others, you want to be sure your body will react the way you want it to. On race day, your nerves may make your stomach a little uneasy. Make sure you have  a practiced and proven your pre-race breakfast.

Clothes you plan to wear:  When you are at the expo the day before the race, you may be tempted to buy new items.  Don't buy new shoes, shorts, goggles or wetsuits to wear in the race you are doing the next day. You are asking for blisters, chafing or other problems. Purchase what you plan to wear in the race well ahead of race day and train in it in advance. Make sure it works for you. It’s much better to find out something is not quite right during training sessions rather than during the race.

Nutrition:  Find what works for you in terms of nutrition during your training sessions. If you think gels will provide you the best energy source during the race, buy some. Consume them during your training sessions. Don’t eat granola bars and drink water during all your training rides and then think that gels and Gatorade will give you the best results on race day.

Speeds you plan to race:  The same applies to your race pace. While you don’t have to train the entire triathlon distance at the pace you are aiming for on race day, I do recommend you mix in some interval workouts – swimming, biking and running. If you want to run eight minute miles on race day and in your training you run nine minute miles, your body may go into shock due to the stepped up pace on race day.  But you don’t have to run 10k at an eight minute mile pace if that is your goal either. You do need to run some half miles at better than four minutes.  You could do a running workout where you run six half-miles at 3:30 each with a little rest between. Then when race day comes, and you hop off the bike and start running eight minute miles, your body should think, this is not so bad. Apply the same interval type training to swimming and biking workouts as well.

Race, Race, Race:  I would like to close by advising you to race, race, and race some more. I am a strong believer in racing yourself into shape. Nothing will make you push as hard as race-day adrenaline and fellow competitors. By racing frequently, even if different events and distances, you will be more ready to deal with race-day nerves and you will automatically get some quality speed work in your training. Racing also gives you an opportunity to test all of the above before your “main-goal” race - when it counts.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Linda Fisher-Lewis
CNN Fit Nation Challenge participant

I have to say, after three months of training it is time for the rubber to meet the road. What does that mean?  There was a lot of excitement when I was chosen for the challenge. Then the opportunity to go to New York and meet the team, the trainers, and all the other great people involved with CNN Fit Nation. Returning home, a lot of excitement about the actual triathlon and what would happen over the upcoming months.

Fit Nation Challenge participant Linda Fisher-Lewis and her trainer Richard Earle exercise together.

Now, three months later, the excitement is wearing off and the realities of training for a triathlon and living my day-to-day life with the challenge in mind are firmly setting in.  For me, with all the trials and tribulations of my life over the past five years, I guess I have lost the belief in myself. So as training becomes more and more difficult, believing I can really do this becomes less and less real.

The reality is, I work two jobs. I have deadlines and pressures as most everyone does. Then there is the family who is constantly making sacrifices as well as my friends. I don’t want to let them down, but sometimes the aching muscles, fatigue and need for sleep seems more important then training. I find myself having to dig deep as the adventure is becoming an uphill climb.

I had to sit down with myself this last weekend and really take a look at why I am doing this challenge.  Simply put, I am doing the challenge because I want my life back.  I realize now that one of the things I lost over the last few years was the ability to believe in myself and what I can accomplish. Well, I’m fighting to get that belief back and it starts today with month four of training. I know I can do this, I know I can win back my confidence and move forward.

Realizing we need to make decisions to change our lives is one thing. Moving forward to face the challenges of those decisions is something else.  Then we must navigate the pitfalls and roadblocks that follow.  For me, only then will I start believing in myself again.  It starts now... I think I can do it.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Ian Murray
Host of Triathlon Training Series
Triathlon Coach to Rickey Williams, CNN Fit Nation Triathlon Challenge Participant

When Rickey and I began our coach-athlete relationship, one thing radiated from him above all others: his commitment to triathlon. Here at TTS we see that desire in many triathletes and we all have to be careful not to translate that passion into going too hard too soon. An injury is the worst thing that can happen to a triathlete in training and it’s critical to measure out the duration of the workouts, the frequency of exercise and the intensity of each effort. Rickey’s greatest gains will come from consistency, and to sustain that we have to avoid all injuries. Here’s how you can join Rickey and me on our injury-free triathlon training program.

Job One: Progress slowly: Muscles can build a bit faster than the tendons that anchor them to bones. By increasing your training in a slow and progressive manner you can welcome the body to the sport with ease.  The swim distance for the race might be long but start by swimming in small pieces, even a single length of the pool, stop, rest, repeat.  Rather than a 20-minute run, make it a 20-minute “walk/jog.” 2 minutes walking, 2 minutes running. 5 rounds of that will give you a safe and effective 20-minute starting run.  Cycling on flat roads or trainer/spin bike with light resistance will allow for the skill of fluid circles to begin gently rather than mashing up long or steep climbs.

Do it perfectly! Let technique in your training be the top priority.  Triathlon is an endurance sport, and efficiency is key. Good form is most efficient.

Invest in a lesson from a professional to make sure your swim/bike/run are on target.  Give every workout a technical focus point so that you are mentally present for each effort.   Watch videos of excellence, visualize and then reproduce those movements. There are some great DVDs out there and one that is specifically designed as an educational tool for new triathletes is http://triathlontrainingseries.com/

Body maintenance: The key areas to stretch are calves, quads, hamstring, and the iliotibial band (ITB).  These get used in both biking and running and deserve frequent attention.  Triathlon is all about moving forward in the same plane – that means hip stabilizers; lateral movers can be dangerously weak. Keep ‘em in balance with inner and outer thigh work.  Freestyle swim puts a lot of emphasis on the front of the body; strengthen the rear shoulder area with rear deltoid raises to maintain balance and a healthy, happy shoulder.  Core, core and more core – this isn’t just the “six pack ab” fetish that launched a thousand infomercials; this includes lower back, twisting movements and deeper core muscles. Mix it up.  Massage, and not just any massage; make calls and find a sports-minded healer who can untangle knots in their earliest stages of development.

Know you're not alone. The three steps set out above are right for any beginner but they are also common threads that carry through to triathletes at all levels. No matter the stage of your athletic career, these are the keys to success.

Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.

By Meredith Clark
CNN Fit Nation Challenge

Meredith Clark attends a kettlebell class to build stamina for the Nautica NYC Triathlon

“I do not have time to train for a triathlon.” That’s the reality I face every morning when I’m up at 5:30 a.m., trying to squeeze in strength and cardio workouts before the day really gets churning. Those words are a mocking mantra when I make my way to the pool after work instead of catching a half-hour of rest before Bible study, community meetings and events begin that evening.

I do not have time to train – but a recent e-mail from my trainer, Ian Briggs, says otherwise.

“We basically have 16 weeks to have you ready for NYC Triathlon. It is doable but now it is critical time for you to commit to workouts,” he wrote. “I understand that you have and have had an immense amount going on but unless you are able to make this opportunity a priority it is going to be very difficult for you to complete the event.”

Translation: Making only three out of five workouts per week isn’t going to cut it anymore.

His final words gave me a slight boost: “You have the physical ability to do this (and well if you want) but crunch time has finally come.”

I entered the Triathlon Challenge with twin goals of losing weight and completing the Nautica New York City Triathlon. To date, I haven’t lost a pound. I’m admittedly a little green-eyed after hearing two of my competitors (ahem, teammates) have each dropped 20. If this were just about quick weight loss instead of building a new way of life, I’d quit now.

But the efforts I’ve put into my sporadic workouts are paying off: My running form is improving. An out-and-back is an energy boost, not a chore. (It helps both my time and my ego to dust my running partners.) No matter how I feel about getting into the pool, my endorphins come out to play as I reach and pull myself through the water. Two full months into this challenge, I’m finally ready to trade 30- and 45-minute sessions on my spin bike for a 13-mile ride Friday after work.

I’m battling to balance my career, community involvement and relationships with friends while trying to train. I’ve had to choose between hanging with friends and getting rest, or forsaking meals out for workouts. There have been broken dates, hurt feelings, exhaustion, fatigue and moments when I just don’t want to drag myself to the pool, the gym or the track.

My edge is the experience of having been here before. I lost 30 pounds two years ago, and though I’ve gained quite a bit back, the knowledge of what it took to get the weight off has stuck with me. I’m using some of the tactics I used then to get myself back on track. My two goals are still in sight, and as my trainer said, I do have time to make them a reality by my July 18 deadline. What matters now is that I don’t count the days, as boxer Muhammad Ali has said, but that I make the days count.

Here’s how I’m making each of the 117 days until the race work to help me meet my goals:

First, I used the calorie target tool on Calorie-Count.com to estimate my daily caloric intake in order to meet my weight loss goal - about 1,600 calories per day. I’m also keeping a food journal and taking 10 minutes in the morning to plan the day’s meals. Six days a week I’ll focus on eating like an athlete. (On the seventh day there will be rest and pancakes. And those will be good.) I eat when I’m physically hungry, not on a schedule, and get in fruits, vegetables and adequate protein at every meal. I’m reminded not to forsake good carbohydrates such as oats, quinoa, brown rice and bulgur. My body needs the carbs to fuel workouts. As any survivor of a low-carb diet can tell you, cutting good carbs is a fast ticket to lethargy.

My second step involves more planning to fit in my daily workouts. I wake up knowing that I’m going to train each day – sometimes in the morning, which I prefer, sometimes after work and sometimes, even as the last thing I do before bed. Yesterday I hit the lap lane from 6:30 to 7:15 p.m. I was in bed just after 11 so I could make a 6 a.m. kettlebell class and fit in 20 minutes on the elliptical trainer. After work – or whenever my day is finished - I’ll ride for 30 minutes.

My third step is to keep my mind focused on the little things that make a difference. Every bite counts. So does every sip, and every minute I spending sweating. My form, my breathing, my rest – they all matter. There are 117 days left until race day. I don’t plan to let another one slip by in a blur of meetings and business trips and I-don’t-feel-like-it moments of procrastination. I plan to make every day count.

Editor’s note: Two months ago, six CNN viewers began their quest to train for and compete in the Nautica New York City Triathlon alongside Dr. Gupta. The following is an email exchange between one of the participants – Rickey Williams – and our Fit Nation Athletic Director Laura Cozik.

Rickey Williams:

Fit Nation Challenge participant Rickey Williams.

I used to think I was addicted to food. That doesn't make sense though. We need food. I think I've discovered what my addiction was...COMFORT. I was addicted to comfort. It is what made me eat when I wasn't hungry. I was looking for comfort. It is what made me stay still when I needed to move. I'm realizing that is the main obstacle when I experience a lack in motivation for working out or eating healthy. These are the kinds of things I want to address during this challenge.

Last night I did a 75-minute run. There were countless times leading up to the workout that I was  uncomfortable with the thought of a 75-minute run. There were countless times during the run that I felt uncomfortable and wanted to stop. I finished. I was exhausted, but felt like a champion. I woke up this morning sore and "uncomfortable".

Stronger today than yesterday! Pulling for you guys today.

Laura Cozik:

Fit Nation Challenge Athletic Director Laura Cozik.

“Rickey, A 75-minute run??!! In early March??!! You're in good shape, I love it. So, so proud of you and thank you for wishing us all well today.
And thank you for sharing the "comfort" story. It's brave to admit such personal feelings. And truth be told, I've eaten for comfort many times.
The changes taking place are wonderful and inspiring. (Hope I don't sound too corny!) But keep in mind that with all the help CNN is providing you, you guys are still the ones out there gettin' it done! You should feel like a champion ”