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Time-Saving Training Plan

Fred Rzymek
Age: 56
Hometown: Safety Harbor, Florida
Occupation: Outside facilities technician, telecommunications industry

The Challenge

Fred Rzymek is a busy guy. When he’s not installing and repairing phone, Internet, and television services for a major telecommunications company, he’s running a screen printing business and operating a race management company that puts on three triathlons and numerous running races in the Tampa Bay area. Other race directors hire him to assist with their events.

A triathlete himself since 1983, Rzymek (pronounced “RIZZ-mick”) finds time to compete in six to eight events a year, usually finishing among the top five in his age group. But with a grueling work schedule and a training regimen of running, swimming, cycling, and spin classes, his performance has suffered in recent years.

By mid-season, he experiences nagging back and hamstring injuries, and does not feel nearly as strong as he did years ago when strength training was a regular part of his program.

“You chase the performance side of triathlon and do the aerobic stuff and you forget the structural component,” Rzymek says. “You don’t do any of that and you think you’re in shape but you have no strength. Plus I could tell I was getting that hunched-over birdcage look.”

The Result

In February, Rzymek began following routines from the books Core Performance Essentials and Core Performance Endurance. The movement prep and prehab units have been especially effective in eliminating the hamstring and back pain. He now feels strong through his pillar and no longer hunched over.

The strength routines have added lean muscle while making him feel more powerful in the water, on the bike, and on land. Best of all, he gets his entire Core Performance training done between 6 a.m. and 6:45, which is important to someone who already is a master of time management.

“You see people in the gym who are there for an hour and a half who don’t get half as much done as we do in forty-five minutes,” he says.

In June, Rzymek finished first in his age group in a Sunday morning triathlon held just 36 hours after he staged an inaugural brew pub-sponsored 5K that drew more than 1,200 runners. He suggests half-jokingly that some of his competitors were still feeling the effects of the post-race celebration.

Then again, Rzymek has been an age-group contender at every race he’s entered this season. He works his own events, of course, including the popular Suncoast Triathlon in October in St. Petersburg.

“You race against the same guys all the time so it’s easy to see the results,” says Rzymek who refers to Core Performance as his “secret training.”

“If they stay with what they’re doing and I’ve added Core Performance to my repertoire, I know I’m going to continue to hold an advantage.”

About The Author

Pete Williams – Pete Williams is a contributing writer for CorePerformance.com and the co-author of the Core Performance book series.

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Tags: Cycling, Running, Swimming, Race, Goals, Success Story, Triathlon, Outdoor Recreation

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