My Life - The Triathlon Way
Irwin man prepares for Ironman
By
Karen PriceTRIBUNE-REVIEW
Friday, August 24, 2007
Think of the weather earlier this month -- temperatures in the 90s, oppressive humidity, heat index hovering around 100 degrees -- and imagine running 10 miles in it.
Now imagine running a full marathon, 26.2 miles, in it.
But not before you've biked 112 miles and started the whole thing off with a 2.4-mile swim in the Pacific Ocean.
That's what Irwin's Chad Holderbaum will be up against Oct. 13 at the Ironman World Championships in Kona, Hawaii.
"(People have said) just prepare for the heat," Holderbaum said. "It could possibly be well over 100 degrees with 90 percent humidity, and Hawaii is also known for having 60-mph winds on the bike portion some years as well. So I guess it's good it's been hot. Good for me."
Holderbaum, 27, joined elite company when he finished 58th out of 2,200 competitors overall -- and, more importantly, sixth in the male 25-29 age group -- at the Lake Placid Ironman at the end of July. That sixth-place finish earned him the final World Championship qualifying spot in his age group and his first trip to Hawaii.
Bloomfield's Brian Horvath, who's currently living in China working as an international school principal, received a lottery selection and also will be making his first trip to Hawaii.
Horvath has been doing triathlons for more than 20 years and said via e-mail that competing in the Ironman in Hawaii has always been a goal.
Holderbaum's road was a bit different.
Six years ago he wasn't even running.
The former Penn-Trafford cross-country runner, track athlete and hockey player quit athletics completely after he graduated in 1998 and went to college. Within three years he'd gained 55 pounds.
"I said to myself I'm not really enjoying going to reunions or family functions and the first comments I hear from people I haven't seen in a while is, 'Man you're really packing on the pounds,'" he said. "So probably around 2001 I decided to start running again and I started doing 5Ks, then 10Ks, and then I sort of got talked into running my first marathon in 2003. It was a progression."
Holderbaum's first triathlon was the Pittsburgh Triathlon in 2003. His first Ironman was in October 2004.
Not everyone has the physical capability to complete an Ironman triathlon, let alone finish in one of the top spots, said Ron DeAngelo, director of sports performance training at UPMC Sports Medicine Center.
"I don't think just anybody can do it," DeAngelo said. "You have to hope your body can hold up, and it's kind of a crapshoot because you're really training your body to the max for everything -- running, biking and swimming. ... Basically (Ironman triathletes) have to be insane, I think."
Holderbaum said he typically swims 2-3 days per week for an hour, and bikes and runs three times during the week for 2-6 hours with longer runs and rides on the weekends.
He finished the Lake Placid Ironman in just more than 10 hours, 17 minutes. By the time he started the marathon, he'd already been racing for more than 6 1/2 hours.
"I liked being challenged and I like the type of people that you meet (at Ironman triathlons)," Holderbaum said. "Whether you're an eight-time champion or an amateur like me, everyone supports each other. There's camaraderie and everyone there is pulling for you even though they're competing against you. And I enjoy setting goals and working on getting there, pushing myself to the limit."
Another great workout tonight
Tonight I met up with Eric for a hard tempo workout. The night started off with a 1 mile warmup and right into a 3 mile tempo run at sub 7 minute pace. We clicked off the three miles with ease, and proceded to our next set of intervals. Denny joined us, as we ran six 1/2 mile intervals at sub 6:00 minute pace. To complete the night, we finished with another 3 mile tempo run at 6:40 pace finishing with the killer hill out of Irwin from the playground.
My workouts are going really good in prepreation for Hawaii. I'm really looking forward to my five hour ride this weekend with Paul.
Chad
A good week of training
Almost 4 weeks after Lake Placid, my training has kicked back into full gear. So far this week has been the best training week I've had this summer. This past weekend Jen and I went up to North Park to help support the Kid's Triathlon. Afterwards, we ran a good 2 hour run at sub 8 pace. We knew we didn't want to push too hard because we again woke up early on Sunday for the Mon Valley Century / 70 miler. I rode the Mon Valley 70 miler with Paul, and we clipped off the hilly course at just under 20 mph. Sunday afternoon was just an awesome day. Our good friends through a wedding party for us at the Penn Woods Pavilion in North Huntingdon.
On Monday I ran an easy 40 minutes, and Tuesday headed up to the track for some speed workout. My 1 hr workout consisted of 3x800's @ sub 6 pace, and 1x3 mile with the last mile at 5:50 pace. On Wednesday I headed to the pool, but soon found out it was down for maintenance, so I decided to extend my bike workout by 30 minutes tonight. I biked for an hour and a half, with 8x1 minute sprints, and 2x2 minute sprints. And as for tonight I headed to the pool for 30 minutes and then Eric and I ran for an hour with sprints on all significant hills including the infamous Irwin Shade Hill. I'm really excited that I'm recovered from Placid, and on my way to a very solid training schedule for Placid.
Post Gazette Article: Irwin triathlete a winner by losing
Thursday, August 09, 2007
By Scott Robertson, Tri-State Sports & News Service
Chad Holderbaum is heavily into physical fitness these days, primarily because he's not heavy anymore.
Holderbaum, 27, of Irwin, plans a trip to Hawaii in mid-October, a trip that will in some ways celebrate his overall physical fitness, not to mention test his endurance. Holderbaum is not heading off to an island vacation. Instead, he will compete in the Ironman World Triathlon championship in Kona-Kailua, Hawaii, Oct. 13.
Penn-Trafford graduate Chad Holderbaum lost 60 pounds en route to qualifying for the Iron Man triathlon world championships this fall in HawaiiClick photo for larger image.
It's a little bit of a surprising trip, given that as little as five years ago, Holderbaum was feeling overweight and out of shape as he wound up his studies at Robert Morris University.
"I was always a runner in track and cross country in high school," said Holderbaum, a 1998 graduate of Penn-Trafford. "But when I went to college I sort of got away from it. By the time I was 21 or 22, I had put on, like, 55 or 60 pounds."
A family reunion picnic put him back on to a path that has led to competing in triathlons. His cousin, Tom Mal, an active runner, pulled Holderbaum aside and asked him to start running again in events such as local 5- and 10-Ks and the City of Pittsburgh's Great Race.
"I don't have the fast-twitch muscles like sprinters do," Holderbaum said. "I started to run in those events and found that the longer I ran, the better I did."
He dropped the weight, cutting from a peak of 205 pounds down to his current weight of 145. He stuck with the training and distance running, eventually competing in marathons. Triathlons were the next logical step.
He qualified for the Kona event by placing 58th among 2,200-plus competitors in a triathlon at Lake Placid, N.Y., on July 22. Holderbaum finished sixth in the 25-29 age group in that event securing what will be his first trip to Hawaii.
"I always said the only way I could go to Hawaii was to compete," said Holderbaum, who works full-time as an engineer with Westinghouse and trains for the triathlon during his off-work hours. "I'm really looking forward to it. I think it's going to be a great opportunity."
It will be taxing, if nothing else. The Kona event consists of a 2.4-mile swim in the Pacific Ocean followed by a 112-mile bike race and ending with a marathon, a run of 26.2 miles. Holderbaum covered the Lake Placid event in 10 hours, 17 minutes, a personal-best performance. He is hoping to complete the Kona course in less than 10 hours.
That will mean extensive training. Holderbaum said his regular routine is to work from about 7 a.m. to 3:30 or 4 p.m. and then follow with some form of workout. He'll swim two or three days per week, usually at the Wilmerding YMCA, runs on the average four days per week and rides his bike three days a week. He estimates that he spends about 20 hours each week training for the triathlon.
"Typically I'll work until about 3:30 or 4, then head over to the 'Y' to swim," he said. "After that, I get something light to eat and then go out and either ride the bike for about three hours or run for about an hour and a half. It keeps me pretty busy."
On weekends, in addition to more swimming, he'll take a four-to-six-hour bike ride on Saturdays and a long run -- usually of about two to three hours -- on Sundays.
One of his goals is to spread the message of fitness awareness. Holderbaum said his brother, Rob, is among many who have gotten the message. Rob has dropped about 50 pounds in workouts and has his weight down to around 200 pounds.
"There is a history of people being overweight in my family," Holderbaum said. "Part of the reason I am doing this is to let people know how important it is to be physically fit.
"I really love the triathlons and I love to compete, but there is a message here about physical fitness, too."
Holderbaum says triathlons are extremely challenging, but the challenge of pushing his body beyond the normal limits of human endurance is part of what he enjoys. "It's tough to do," he said. "In this last one [at Lake Placid] I rally started to cramp up about 18 miles into the run. You get to a point where your body just doesn't want to do it any more. You have to be mentally prepared to push your body past what it seems like human limitations should be. That's the part of the challenge that I really like.
"The other thing is the people. I like the competition and trying to be the best I can, but we have great people in this [triathlon] community. We really support each other and that [support] is a big part of what I enjoy about this."
Ride of his life: Local triathlete qualifies for Ironman World Championships
By Bill Hartlep Sports Editor - August 8, 2007
Hawaii is one of the most popular vacation spots in the world. Millions of travelers make their way to the tropical paradise to get away from the rigors of everyday life and have the experience of a lifetime.
Chad Holderbaum is heading to Hawaii this fall for the experience of his lifetime, but it certainly won't include any rest and relaxation.
The Irwin resident and Penn-Trafford graduate will compete in the 2007 Ironman World Championships in Kailua-Kona, Hawaii, Oct. 13.
"I knew I'd get to Hawaii eventually. I didn't anticipate it happening this soon," said Holderbaum, who's been a triathlete for three years. "I trained pretty hard this year though. It's pretty tough to qualify."
The event features a field of the best athletes in the world taking part in a 2.4-mile swim, 112-mile bicycle ride and 26.2-mile marathon run. Holderbaum, 27, qualified for the World Championships last month at the Lake Placid Ironman after finishing 58th overall out of more than 2,200 athletes with a time of 10:17.39. He placed sixth in his age bracket (25 to 29) and was nervous about advancing to the championships. Only the top four place winners qualify. Fortunately for Holderbaum, one of the athletes ahead of him had already qualified and another chose not to move on, meaning he earned a spot in Hawaii.
At Lake Placid, he finished the swimming portion in 1:04.55 and was in 368th place. He made up ground on the bike, moving into 64th place with a ride of 5:27.39. Then he was able to maintain his position during the marathon run, garnering a time of 3:38.30 for a total of 10:17.39.
"Any triathlon race, I'm playing catch up with the bike. My plan with the bike was to go pretty hard the first 56 miles and see where I was after that," he said. "I was in around 65th place after 56 miles, which is where I wanted to be for the run without being burned out. So the second half, I just maintained my position." His position earned him one of 1,700 spots in Hawaii among the best in the world. "Hawaii is the Super Bowl of the sport. It's the best of the best. It takes an elite athlete to qualify," Holderbaum said. "You swim in the Pacific Ocean. You bike and run through lava fields where temperatures are well over 100 degrees. The trade winds can reach 60 mph. It's really tough terrain. I'd be happy going under 11 hours. I'd be really happy going under 10 hours."
The 10-time letter winner at Penn-Trafford (cross country, track and ice hockey) has the support of his family, friends and co-workers at Westinghouse in Monroeville heading into the race, not to mention the backing of his fiancee, Jennifer Gordon.
The couple will wed on Sept. 8 followed by a honeymoon in Cancun, Mexico. Conveniently, Holderbaum will prepare for the world championships by running with his bride in the 70.3-mile Cancun Ironman Sept. 22.
Swept into the triathlon world, Gordon will compete in her first 140-mile event next summer at Lake Placid.
Holderbaum got into the triathlon lifestyle a little differently. He began running track in high school because his dad wanted him to stay in shape for hockey season.
"I think it's great. It just shows you how far he's come," said P-T cross country coach Mike Allshouse, who refers to his former runner as Chaderooski. "What he does now isn't even in the same league as what he used to do. He's turned into a real fine man. I'll be looking forward to seeing him on TV."
Holderbaum qualified for the WPIAL championships in 1997, which was before all runners were allowed to compete at the prestigious event.
After high school, he got out of sports while attending Pittsburgh Technical Institute and Robert Morris University. As a result, his weight fluctuated to more than 200 pounds, prompting him to get into running 5K races and eventually marathons and triathlons.
"It's the pinnacle of endurance sports," Holderbaum said.
"My main goal in all this isn't just to do it for myself. It's also to inspire people with an anything-is-possible attitude. You can do anything when you put your mind to it."
Taking dedication to another level, Holderbaum trains between 15 and 25 hours per week, sometimes taking a six-hour bike ride on Saturday and a three-hour run on Sunday. He also works out with a Norwin running club twice a week at Norwin High School Stadium.
Training and dieting are only the beginning for Holderbaum, who says that there are actually five legs to a triathlon -- swim, bike, run, and also nutrition and the mental aspect.
"It's really mind over matter. You get to a point where your muscles say to your brain, 'hey, I don't want to do this anymore.' Every race I've done, you have to fight that battle. You have to block out the pain and focus on what you want to accomplish."
His focus and mental determination has helped him accomplish his goal of making the world championships before the age of 30. His next goal of competing with the world's best will be an even tougher task, but Holderbaum is ready for the challenge.
To follow his training up to race day, visit
www.chadholderbaum.com.
The legs are slowly working their way back
After a much needed weekend of R and R, I decided to hit the road hard this week gearing up for Hawaii. What more could I have asked for besides Pittsburgh heat and humidity Monday and Tuesday this week to kick it off. Yesterday, Monday, I ran a nice 40 minute tempo run feeling strong the entire way, and tonight biked a solid 40 miles with little discomfort.
It took just over two weeks, but finally my legs are starting to recover from IM Placid....it's about time!
2006 IM World Championship - NBC Reair
Great job NBC! Just when I thought I couldn't be inspired anymore, your re-broadcast of the 2006 Ironman World Championships this weekend just blew me away. The past 2 weeks since I qualified for Kona, I've been on such a high, and you just put me right back at the top of the biggest hill ever!
Thank you Ironman!
