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Tuesday, July 01, 2003

By Virginia Linn, Post-Gazette Staff Writer

Thirteen days.

For novices Chuck Knoles and Betsy Monroe, more than 14 weeks of training to prepare for their first Olympic distance triathlon winds down to these final days before the Seagate Pittsburgh Triathlon on July 13.

	Part of Betsy Monroe's preparation has been martial arts training. She's working out with Judy Landolina, who's at right, during a kickboxing class in Lawrenceville. (John Heller, Post-Gazette)

Monroe, 33, is on vacation in Michigan's Upper Peninsula, where her family is on hand to watch her two young boys while she takes advantage of flat running and biking trails and plenty of open water. Knoles, 49, is coaxing his older body through the final stretches of training while still trying to have a good time.

Both have changed their eating habits to accommodate the rigorous preparation for the race, which involves a 0.9-mile swim in the Allegheny River, a 24.8-mile bike ride up the Interstate 279 HOV lanes and a 6.2-mile run along the flat Three Rivers Heritage Trail along the North Shore.

Monroe is eating a lot more and a lot more often.

"I replace every calorie burned," she says. "The biggest thing for me is not food but fluids. I get dehydrated when I don't remember to drink copious amounts of fluid. And that is miserable -- I get super fatigued and cranky. My whole system gets messed up. Then I have to drink about 48 ounces of water, Gatorade, milk, juice and V8 before I can feel human."

Knoles, the University of Pittsburgh head men's and women's swim coach who hadn't trained in at least a decade, has stopped eating carbohydrates after 2 p.m. to accommodate his reduced activity level later in the day. He still starts the day with his standard bagel and coffee, so it hasn't been that hard an adjustment. If anything, he says, he's feeling more energetic.

While he lost nine pounds after the first few weeks of training, he has regained them in added muscle from the weight-lifting in his training. "My pants fit looser, my shirts are a little tighter, my face is leaner," he said. "I look a lot better but I don't weigh any less."

Chuck Knoles on a training ride along the North Shore. (Andy Starnes, Post-Gazette)

Monroe, too, acknowledged that training for a triathlon is not a weight-loss event. She actually was up a couple of pounds for a while. "I do try to eat healthier, though, to get my five-a-day of fruits and veggies, which is good for my kids, too."

Both are focusing training on their weakest sports. Monroe, who lives in Regent Square, recently swam a mile in the North Park pool, where the laps are 100 yards long instead of the usual 50. "You don't realize what a crutch the wall is until you only get to push off and coast half as often."

She also tried a "brick," in which she went directly from running to biking. "It was really, really hard."

	More info Your Health published two stories on the training schedule for Betsy Monroe and Chuck Knoles that appeared April 29 and June 3. This package has included a 14-week training schedule put together by race organizers for the event's sponsor, the Friends of the Riverfront. You can click here to see the final installation. Online registration deadline is July 10. No race day registration. For more information and other registration details, visit www.friendsoftheriverfront or call 412-488-0212.

In coming days, she's going to do longer and harder workouts and rest more in between -- two or three days a week. And old knee problem re-emerged a couple of weeks ago when she overdid her activity.

"To protect my knee, I won't do any more long runs before the triathlon. I've been doing a lot of stretching, massage and [spending time in the] hot tub. For the race, I'm planning to just load up on Aleve and hope for the best.

"I kind of wish I felt better about that, but I can honestly say I've done the training to the best of my ability. I've put in the groundwork, and I really should be ready."

Knoles is concerned about the biking event, even though he accomplished one of his goals -- twice -- by riding up to his home atop one of Oakland's steepest hills. He's been using a mountain bike, whose wide tires and higher gears are not the best suited for the gradual ascent up the HOV lanes. He planned to try out a road bike a friend has offered to loan him.

Based on his age and training level, he figures he'll finish the event in 3 hours to 3 hours and 20 minutes. "I know by the time I get to the running event, I will have to walk some of it. My goal in the final is not to have the ambulance coming for me up the HOV ramp."

No matter what the outcome, he's encouraged about how he's been able to get back into shape.

"At my age, something like this is a good motivator. I've been amazed at how much stamina and strength I've had," he said. "I can still look good and feel good."