Rob Williams at the Jack Frost time trial on February 26, 2006.

About
Rob Williams was diagnosed with ankylosing spondylitis in 1991 and was told by his doctor that he would never be able to run again. Despite this, Rob pushed himself toward a lifelong dream: To compete in the Ironman World Championship.

This is an online training journal that will document his quest for the ultimate goal in triathlon. Rob will be sharing his thoughts and experiences with us while he trains for Ironman Canada on August 27 in an attempt to qualify for the 2006 Ironman Championship in Kona, Hawaii.

If you wish to email Rob a question or a comment, you can do so by emailing him here: rideoutas@hotmail.com

For information on the 2006 Ironman Championship, please click here.

Rob Williams' Sponsors: Veloce Bicycles, Felt Racing, Hammer Nutrition, Rudy Project Sunglasses, Michelin Tires, ProMotion Wetsuits.*

• Weekly Training Plan - Overview
• Planned Races for 2006

May 1

Is there one part of a triathlon that you enjoy the most? Not necessarily which phase, but overall.

Rob Answers: Wow, as I sit and reflect on this question I realize there are so many things I enjoy about the sport that it is difficult to answer. I love the fact that it is something Erica and I enjoy together and can think about the endless exciting races we woudl like to do in different locations (Alcatraz, Western Australia, Mexico, Lake Tahoe, etc.) and build a vacation around these events. I also enjoy the incentive to get myself fit, and the friends that share this passion. But I think the reason I feel so partial to triathlon is that in 1992 I thought I was never going to be able to run again becasue of my AS. I feel it was in large part the inherent cross-training nature of the sport of triathlon that has given me a second life as athlete and the change of pursuing a dream (Kona) that I thought had been lost.

Does having AS make you even more determined to reach your goal?

Rob Answers: There is little doubt in my mind that when I am told I can not do something it only makes the prize that much sweeter. I do not know if anyone with AS has completed the Kona Ironman course, but if not I hope to be the first of many.

March 31

Question: Do you use any special pieces of equipment you utilize during training because of AS?

Rob Answers: Well the first thing that comes to mind is ICE and lots of it. I have 6 large ice bags in my freezer and about that many ice cups as well. After every major workign I think that I have to be much more dilligent about stretching and icing, especially the back and neck.

Other than that there is little "special" equipment that I have been using. When I began riding my cycling position was much less aggressive. In other words, I have a stem that raised my handlebars so that my back was more upright. Through the years I have been slowly lowering my position and am currently experimenting with a time trial position on my triathlon bike that is really rather aggressive.

One other thing I do is limit my running rather significantly compared with some of my competitors and teammates. Only once has my weekly run volume ever exceeded 30 miles. I do supplement my running with pool running and elliptical machines as well, and try to get as much of my volume on trails as often as possible.

Question: How have you managed to stay focused on your goal of competing in the IRONMAN championship?

Rob Answers:This is a timely question becasue I do not think my focus has been good lately. I think that the best way to keep focus is to develop an annual plan that is broken down into weekly training hour goals and qualify those hours (e.g., is is a base, build, recovery, speed, or taper week). Every Sunday night I lay out three major objectives for the week, outline my specific training plan for the week, and pick three key workouts where I want to make sure that I focus 100% of my energy.

Right now I am looking forward to the additional evening daylight and a bit warmer air to re-energize me. Then I just keep telling myself that my goal is less than 5 months away!

March 17

Question: Has pursuing your goal of competing in the Ironman championship helped you cope with AS?

Rob Answers: YES. There is no doubt that having a long range goal has helped me significantly. The inherent cross-training of triathlon in general has been enormously helpful, but setting a plan has helped me to be consistently active which I have found is one of the keys to managing my AS. Being able to look forward to a long term goal has always helped me get through more immediate lows that I might be experiencing.

Question: Do you have any advice you would like to share with other athletes with AS regarding their own athletic goals?

Rob Answers: I generally try to stay away from giving others advice because I feel this disease can be so varied and so personal. I guess my advice would be to try and find what works best for you, take small steps (don't try to do too much at once), and try and be consistent. I think that we have to be turtles and not hares, but a dedicated focus on small steps forward is not a bad approach to anything.

March 10

Question: Was there a definitive moment after your diagnosis when you decided to start training / competing again?

Rob Answers: No, there was never a definitive moment. My journey down the Road to Kona has been one of many small steps that fortunately have amounted to forward progress. I received a diagnosis in my sophomore year of college, but by that time I had abandoned my plans to play soccer and lacrosse. I was not much of a swimmer, but it was recommended that I get in the pool. I am grateful for this advice as it has been very helpful in the process. By the time I reached graduate school at Oregon State University I had been doing enough cross training to attempt my first triathlon, a sprint distance event (500 yard swim - 12.4 mile bike - 3.1 mile run) called the Beaver Freezer. That was 1999. The next year I decided to try and do it faster and my plunge into triathlon began. In 2001 I competed in 11 races including my first Half Ironman. Following the completion of my cross-country tandem bicycle ride in 2002 to raise awareness of AS (www.rideoutas.peak.org), I decided it was time to try my first Ironman distance triathlon, Ultramax in the Lake of the Ozarks, Missouri.

I find that with AS any attempted radical change is quite difficult. Consistency has been my mantra and each year I attempt to get a little faster and a little stronger.

Question: What classes of medications (e.g. NSAIDs, Biologics, DMARDs), if any, do you find most helpful?

Rob Answers: I have been fortunate that I have used nothing besides NSAIDs such as naprosyn. I was about to try the COX-2 inhibitors (Celebrex etc) when the cardiac concerns became prevalent. This reinforced that my effort to control the disease is through exercise and nutrition (though I am much better at the exercise part). I am very grateful, however, for the continued work in the medical field to advance medications and treatments because it gave me some limited security that there are other steps to take if I begin to regress dramatically.

Does AS ever impede your ability to train?

Rob Answers: I think that I train differently because of my AS than I would otherwise. I have to be more deliberate and consistant about getting a proper warm up and cool down with copious amounts of stretching. Erica will tell you that when we watch a movie I spend the first half on the ground doing stretches and exercises. Many evenings are spent reading before bed on ice packs and waking up with a heating pad. I also limit my running to a volume that is much lower than others competing at my level becuase I find this most difficult on my body. Fortunately, rare is the day that I get out of bed and find myself unable to train.