Doing a single Ironman competition is tough. Doing several in a single year is tougher. But what if you did 3 in 28 days? Find out what it takes.
The Ironman circuit has offered Jack Nunn many opportunities to travel over the last eight years. Since 2008, Jack has competed and completed 8 international Full Ironman races and the Inaugural Ironman Vineman race this year in Sonoma, California. In 2013, he began racing shorter sprint triathlons, winning his age group in almost every single event racking up his total race count to over 100 events around the world.
He has also moved up in the ranks from a Bronze AWA medalist in 2014 this past year to a Silver AWA medalist in 2015 earning a little more respect along the way. Jack is also the 2015 Clydesdale 220lb+ National Champion and still holds the fastest time in the Olympic Distance Triathlon event in Grand Rapids Michigan.
The reason why Jack decided to attempt 3 Ironman’s in one calendar month was so that he could try and get to his goal of becoming an Ironman Legacy qualifier.
Jack is training for that elusive legacy spot in Kona, Hawaii as the Ironman Lottery was banned last year and the only way to get into the race is to either qualify with time or become an Ironman Legacy. You must complete 12 Full Ironman branded distance events and then you have a chance to be selected for a spot.
Jack also wants to educate people about the benefits of cross training, especially using the indoor rowing machines he utilizes at his business Roworx in Long Beach, California. Jack educates athletes during the year and encourages people to train during recovery blocks throughout the season.
His goal is to help swimmers, cyclists, and runners stay injury free and mentally fresh.
The key benefits of rowing for triathletes consists of maintaining a low impact and total body workout while enduring the pain and high caloric burn of rowing.
Ironman #1- Vineman, Sonoma
The original creator of the Vineman had always dreamed of having the full Ironman distance event with over 2,000 participants. There were 2,100 at this event, turning his dream into a reality after 28 years. Jack completed in 12:02:07, placing 60th in the M35-39 division and 397th overall.
Ironman #2- Kalmar, Sweden
Ironman Sweden, now in its fifth year, is a role model of how every major Ironman race should be modeled. Jack described it as a fun, historical, flat, and beautiful course.
The fan base consisted of thousands of spectators and a supporting community that offered incredibly positive energy towards all of the participating athletes along the course. Jack completed in 11:51:53, placing 196th in the AK M35-39 division and 1,132nd overall.
Ironman #3- Vichy, France
Ironman Vichy, France is now in its 2nd year of operation and offers a unique blend of history and beauty with a very professional and technical course. The Vichy Ironman and 70.3 are held on the same weekend but alternate days as they sold this race to the absolute max with more than 5,000 competitors.
Jack chose to participate in the Vichy Ironman mainly because of his very aggressive plan to complete 2 full Ironman’s in Europe that were only 8 days apart.
Coming off the Kalmar, Sweden Ironman he decided he would try and get his 9th overall Ironman checked off the list as he was very determined to get qualified for the elusive Ironman Legacy spot requiring 12 Full Ironman finishes.
This decision turned out to be the hardest series of race events that he had ever done in his life. Jack felt good mentally after the Kalmar Ironman but his body was broken and he found myself with barely a week to recover between races. Jack completed in 13:18:20 with an overall rank of 1,261.
Jack completed all three full Ironman’s in one month and had an average finish time of 12 hours flat. It was the hardest athletic challenge he had ever done in his entire life and does not recommend anyone try it unless they are in tremendous physical and mental health. It pushed Jack to the edge of injury and nearly broke him but he survived to tell the story to inspire others to use cross training with rowing and other unconventional training methods.
Jack created Roworx after winning numerous medals in various events on the international rowing stage. Jack started rowing in 1996 for Long Beach Juniors and made the 1997 Junior National Team Selection Camp. He went on to star for four years at UC Berkeley, winning four Pac-10 championships and three IRA National Championships. Jack was a member of the first ever undefeated Pac-10 and IRA National Champion Freshman 8 in 1998 and repeated the feat by going unbeaten in 1999. Jack helped his varsity 8 place second at the Henley Royal Regatta in 1999 in the Ladies Plate Challenge Cup in London, England. As a member of the US Rowing National Team from 2001-2004 he placed second at the 2003 Pan American Trials in double sculls and had an outstanding 2002 that saw him claim a gold medal in Senior 8 and a silver medal in the Elite Double at the US Nationals. LEARN MORE: WEBSITE
If you’re tired of the treadmill, step off that beaten belt and try a more stimulating endurance challenge: rowing workouts.
“If you take the time to learn rowing technique, it’s one of the best exercises you can do for cardio,” says Jack Nunn, former member of the U.S. Under 23 National Team, U.S. Rowing Masters 2013 Athlete of the Year and owner of Roworx, an indoor rowing training facility in Long Beach, CA. The low-to-the-ground, long machine engages your legs, back, core and arms, delivering an intense full-body cardio experience. Best of all? Rowing won’t put as much stress on your knee and hip joints as running does, meaning that this type of training is ideal for people of all ages, sizes and walks of life.
Whether you’re ready to vary your gym routine or to row with more confidence during your next CrossFit WOD, we’ve got expert tips on how to maximize your rowing potential, plus three workouts that can torch up to 700 calories each, says Nunn.
Rowing: The Basics
While most people think rowing requires mostly upper-body strength, it’s actually all about the legs, says Nunn. Like a golf swing, the legs and hips do most of the work for creating power during a rowing stroke. In fact, the movement is similar to an explosive power clean in weightlifting that uses your entire body. You begin driving with your legs, engage the muscles in your back and core, and then follow through with your arms, explains Nunn.
Just like any piece of gym equipment, it’s best to get acquainted with how the rowing machine functions before you go full speed ahead into a workout. Nunn recommends that beginners do three things when they sit down on a Concept 2 rowing machine.
Adjust the foot straps. “Make sure the strap goes across the ball of your foot,” says Nunn. If your feet are placed too high, your legs will also be placed too high, meaning you won’t be taking full strokes. The improper leg position will set you up for an awkward and inefficient stroke. Adjust the foot stretcher where you rest your feet either up or down a few pegs if the fabric strap isn’t lying in the correct spot.
Check the damper setting. Located on the right side of the circular flywheel on a Concept 2 machine, the damper setting is a plastic lever that controls how much air is in the flywheel. Setting the damper to 10 will feel like rowing a heavy boat and will require the most “work” per stroke, while setting it to zero will feel like rowing a sleek, light boat and will require less energy per stroke. You can also think about damper setting like gears on a bike, explains Nunn. “For beginners, you want to make sure the damper setting is anywhere from four to six,” he recommends.
Understand the monitor. The square display is a powerful tool that will give instantaneous feedback during your workout. But with so many possible metrics to use, it’s important for beginners to limit themselves to just the essentials. Two numbers Nunn suggests focusing on are stroke rate (strokes per minute, located in the upper right of the screen) and watts (a measure of workout intensity). A good first goal: Consistently hit your bodyweight (in pounds) in watts, says Nunn.
The Warm-Up
To get your body warmed up and ready to row, Nunn suggests a 10-minute “Pick Drill.” To pick the stroke apart and wake up the muscles, you’ll begin with simple, partial movements and then work up to the full rowing motion.
Start with your legs straight, body in an upright position, elbows bent so the handle is pulled fully into your chest. Keeping your back and legs straight, extend your arms away from your body, reaching towards your feet, then bring them back to the original position. Shoulders should remain relaxed. Repeat for two minutes.
Next, engage your back. After you extend your arms forward, hinge forward slightly at the hips. Then, keeping your spine neutral, reverse the motion by leaning back from the hips once your body is fully upright, as you pull your arms and the handle into your chest. Repeat for two minutes.
Warming up your legs comes next. After you extend your arms and hinge forward from the hips, bend your knees slightly so your seat rolls halfway towards the flywheel, and your arms extend forward past your feet, grasping the handle. Reverse the motion by pushing with your legs first, then leaning back and finally pulling your arms into your chest. Repeat for two minutes.
Time to take a complete stroke! You may now bend your knees fully so your shins are perpendicular to the ground and your heels lift up slightly. Repeat for four minutes.
The Workouts
Ready to row? Try one of these three conditioning sessions suggested by Nunn. And we’ve got some good news: You don’t even need to time your own intervals. You’ll find all three of these workouts pre-programmed in the monitor of the Concept 2 rower. Read the tips below, do the 10-minute Pick Drill above, then cue up your routine by choosing “Select Workout” from the main menu, then tapping “Custom List” on the rowing monitor, and picking your poison.
Rowing Workout 1: HIIT Sprints (30/30r in Concept 2 menu)
If you’re short on time, these high-intensity intervals will give you a quick sweat fix. Improve your strength and explosive power in just 20 minutes (not including warm-up or cool down). You’ll burn roughly 300 calories in total, says Nunn. Keep your stroke rate between 26 and 32 and always be in control of how fast your legs are moving.
Rowing Workout 2: Pyramid Power (v1:00/1:00r in Concept 2 menu)
Try this intermediate challenge to improve endurance and consistency with your rowing. For each interval, aim to keep the same workout intensity, or pace. You can check this by looking at watts or by changing your units to “time per 500 meters” on the display. Be warned: Just because you’re rowing and resting for the same amount of time doesn’t mean it’s going to be easy! Your hard work will burn roughly 450 calories.
Rowing Workout 3: Lean Leapfrog (v1:00/1:00r in Concept 2 menu)
Compete against yourself during these aggressive bursts. While most rowing workouts are aerobic, this one is anaerobic. Similar to a weight lifting session, you’ll exert your muscles enough to produce lactate, which leaves you with that burns-so-good feeling. Ultimately, an anaerobic rowing machine session will help you increase your power output and endurance because it forces you to tap into the strength of your legs. While paying strict attention to your stroke rate, try to maintain or increase your meters rowed during each “on” minute. This challenging row is 40 minutes and will burn roughly 700 calories, says Nunn.
An Ironman and Triathlon champion—and U.S. National Rowing Team Medalist—shares tips on how to stay motivated
Rowing classes are on fire at exercise studios around the country. A full-body workout, rowing burns up to 800 calories per hour, it’s low-impact and it’s fun. We asked Jack Nunn, an international rowing, triathlon and Ironman champion, and founder of Roworx (roworx.com) to share workout tips and ways to stay motivated.
OSM: What does it take to train for an Ironman? How do you stay motivated?
JN: Consistency, time, patience and determination. Hiring a coach to hold yourself accountable is very important. It really is all about the hours of endurance and strength training that you are consistently putting in every week. To finish an Ironman takes an average of 10 hours a week of training; combining running, swimming and biking into your weekly routine for at least six months before racing. The pros are putting in upwards of 30 hours a week of fitness training every week, which comes out to nearly five hours a day of running, biking and swimming.
Your top diet tips and advice for first-time Ironman/triathlon athletes?
1. Drink more water and less alcohol. Cut out processed foods, especially fast food.
2. Cut back on dairy and red meat. Almond milk, raw fruits and vegetables, fish, turkey, brown rice, grains and egg whites are a great alternative.
3. Try and eat the same foods every day and eat smaller meals more often throughout the day to speed up your metabolism.
4. Consume more protein and fiber to help curb your appetite so you stay away from taking in too many empty calories.
5. I have been using Juice Plus for over six years and it has proven to be an essential part of my daily nutrition routine. I have hardly been sick, have sustained energy throughout the day and notice better endurance and strength gains when I’m taking the product.
6. Have patience. Try not to use the weight scale to measure success. Remember that muscle weighs more than fat so you need to use pant or dress size and energy levels in order to really be inspired to live a healthier lifestyle. I weigh 220 pounds and some people don’t believe it, but again, muscle weighs more than fat.
What are the most important things to consider when training for a triathlon or Ironman?
1. Time Make time for training and plan ahead. Make a schedule of your training and nutrition plan and stick to it. Talk to friends, family and employers to make sure everyone is on board and supporting what you will be doing for the next six months.
2.Safety Obviously when you cycle you will need to get on the road to practice while getting in those hours on the bike, but know that nearly 70 percent of all Ironman training injuries come from the bike. Cars and pedestrians are not always aware of what is around them and cyclists are a target for accidents and injuries while training on the road. Map out your ride to take the path least traveled by cars and people. Use indoor classes and workouts like rowing and/or cycling, and be inspired while working out with group classes.
3. Location Pick Ironman races closer to home and evaluate various courses in order to decide which race you would like. Don’t make the same mistake I did and sign up for your first Ironman in Nice where you have to climb and descend mountains that are included in one of the stages of le Tour de France. Take into account flat vs. hilly courses, the weather (heat and cold) for Ironman races, and location for vacation (after the race!) to enjoy a bit. Ironman Arizona, Lake Placid and Florida are some of the “easiest” Ironman courses in the world and can provide for a good vacation for sightseeing after the event takes place.
How did you get into sports and fitness, and why did you decide to make it a career?
My father, John Nunn, is an Olympian who won the bronze medal in Rowing in 1968, at the Mexico City Olympic Games, and he was the U.S. Olympic Men’s team rowing coach in 1976, Montreal Olympic Games. He got us all interested in sports growing up. I have four older sisters, and he coached all of our teams: soccer, baseball, softball and ice hockey. Both of my grandfathers played professional football and my great-grandfather was a rower at Columbia University in the early 1900s. I guess you could say it’s in my genetic makeup to be destined to be an athlete and or rower.
Since I can remember I have always wanted to either make the Olympic team and or compete and finish a full Ironman. In 2008, one of my best friends suggested that we train for our first Ironman together. I immediately said yes and signed up for my first Ironman in Nice, France. I would later find out that it was– and still is–one of the most grueling Ironman courses in the world. The bike portion of that particular Ironman travels 112 miles through the Pyrenees Mountains, which was insanely hard, especially since it was 95 degrees on race day. Upon completing Ironman France, I was hungry for more and knew that it was just the start of another chapter of fitness in my life. Since 2008 I have gone on to finish six full Ironmans around the world. This year I plan on doing three more full Ironman competitions in Napa Valley, Vineman CA, Kalmar, Sweden, and Vichy, France.
What do you love most about competing and/or your job as a professional athlete?
I love the challenge and the thrill of competition, seeing how far you can push the body and the human spirit to its limits. There something about the thought of racing with thousands of other people and watching them race beside you that really is addictive and keeps you moving and pushing through to the finish line.
What is your proudest athletic achievement and why?
My proudest achievement would have to be winning the silver medal at the world championship with the US National Team in 2001. I worked incredibly hard for six straight years of rowing and won my first international medal continuing down the road to one step closer to making it to the Olympics. The feeling of being one of the best athletes in the world in my sport was amazing while having my father watching the race.
Another proud achievement is unexpected but it has gotten me to where I am today. I entered to what would have been my 3rd and at the time I thought my last Full Ironman in Houston, Texas back in 2010 but before the race I had food poisoning and decided to race anyway coming within 8 miles from the finish line I had to drop out due to severe dehydration and shock to the body. That race broke me and broke my soul but it’s also because of that race that I came back with a vengeance into the triathlon world by finishing 4 more Full Ironmans and more to come.
What is a typical day like for you? How many hours a day do you train?
I took up a University coaching position as the Head coach for the Men’s Rowing team at Loyola Marymount University in LA so I’m currently working 4 jobs at the moment. Rowing coach at LMU, Roworx Fitness Owner where I teach most of the fitness classes and run all operations for the business, Spin instructor, and I am an Ironman/triathlon coach.
5 a.m Wake up
6-8 a.m Coach the Men’s Rowing Team at LMU in Marina Del Rey
9:15 a.m-10:15 a.m Teach Roworx Rowing Class In Long Beach
Noon-1 p.m Teach Roworx Rowing Class In Long Beach
3-5 p.m Run 6 miles and or swim laps in the pool
7 p.m Teach a Spin/Cycling Class
9 p.m in bed trying to get at least 8 hours sleep a night
I average about 3-4 hours of endurance training with rowing, biking, running, and swimming everyday with Sunday being a rest day. Lately I have been racing every Sunday so I try to get in more rest during the week.
GRAND RAPIDS, Mich. — Eighteen age-group triathletes raced their way to national titles on Sunday at the 2015 USA Triathlon Clydesdale and Athena National Championships, competing across three distances as part of the Grand Rapids Triathlon set at Thornapple River.
Welcome to the Roworx legacy podcast hosted by Ironman and USA National Team Rower, Jack Nunn. A podcast that inspires and motivates individuals through personal stories from Olympians and athletes of all backgrounds in different sports. Each week we will deliver interviews about various athletes’ true backgrounds and what made them who they are today. This podcast will specifically focus on what identity these individuals have adopted and what they would like their legacy to be. We are going to offer some hard hitting inspiring stories of great athletes and what it takes to be the best.
In times like these we can all use a little stress relief. In this article we will go over the top 5 stress relievers that can help restore calm and serenity to your chaotic life. You don’t have to invest a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these following 5 tips.
Meditate
If you are looking for a more standard mediation practice then you want to start by sitting straight with both feet on floor. Close your eyes and focus your attention on saying silently or out loud something positive such as: “I feel at peace” or “I am happy.” Place one hand on your stomach and breathe by repeating the positive things. Let any distracting thoughts float by like clouds. You can tell yourself: “Delete” or “Next” to any negative thoughts and or worries.
Get Moving
Exercise is actually a type of mediation that can be very effective to relieve stress. You don’t have to be an Olympian to understand how to get a good workout. All forms of exercise, including yoga, walking, swimming, cycling, and or dancing along with stretching can ease depression and anxiety by helping the brain release feel-good chemicals (endorphins) and by giving your body a chance to practice dealing with stress. You can go for a walk around the block, take the stairs up and down a few flights, and do some stretching exercises with you head, neck, back, and hamstrings.
Be Grateful
Start the day by being grateful and have a positive outlook in any situation that comes your way. Being grateful cancels out negative thoughts and worries. Write down what you are grateful for and have an “Attitude of gratitude” mindset while also thanking other for helping you along the way. Remember: “Treat others the way you would like to be treated.” It works! When you start feeling stressed, think about the positive things that really matter in life.
Crank Up The Music
Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. If you have access to apple playlist, sound cloud, Pandora, and or even the radio you can create a playlist of your favorite music genres and or soothing sounds of nature (the ocean, rain, waterfalls, and or birds chirping in the wild). Let your mind focus on the different melodies, instruments, or singers in the song. Working out with music can really help rhythm and performance when you run, cycle, dance, and or row to the beats.
Laugh Out Loud
Laughing is perhaps one of the best ways to naturally relieve stress. A good “Laugh out loud” lowers cortisol (your bodies stress hormone) and boosts positive brain chemicals. Lighten up by tuning into your favorite sitcom, video, and or visiting your local comedy club. You can also read plenty of memes on the internet and or talk to someone who is naturally funny. Surround yourself around positive and funny people so that you might learn how to be positive on a daily basis.
Want some more motivation? Check out this 30 minute video … some great motivation and inspiring words in this following video created by Jordan Peterson
Olympic reminders surround Jack Nunn, all the way down to his weekly workload. “Every day when I teach a indoor rowing class at Roworx Fitness I’m looking out on the water in Long Beach Marine Stadium,” Nunn says. “That’s where my Alma mater won the gold.” But Nunn isn’t talking about swimming. He jokes that he was cut from the junior high water polo team, a team that didn’t have mandatory roster trimming. Instead, Nunn comes to the multi-sport world from crew, and the waves of Alamitos Bay, near Los Angeles, reflect his family’s past and present.
John Nunn, Jack’s father, moved to southern California in the mid 1960’s to train for the Olympics at a world-class facility, the famed Long Beach Marine Stadium, which was built for the 1932 Games. John earned an Olympic Bronze medal in 1968 in Mexico City, and he subsequently raised his family in the Los Angeles area. Jack picked up the oars in the same bay where his father practiced.
“That changed my whole life,” he says.”That’s my identity. I started rowing in 1996 for the junior national team right there in Marine Stadium. I would go to Long Beach every day in high school and throughout my college career to train.” He won multiple Pac-10 Conference championships at the University of California Berkeley. The Bears represented Team USA on their home water in 1932 and edged Italy by .2 of a second to secure Olympic gold. Nunn, 40, teaches classes at Roworx, the indoor rowing center he owns situated next to the rectangular block of water that constitutes Marine Stadium.
“If you’re a strong rower, you can turn it into being a strong cyclist with the legs and lungs,” he says. Nunn estimates that 70 percent of the multi-sport training comes from his rowing workouts at Roworx Fitness in Long Beach. Part of that philosophy originates from the practical realities of operating a gym. His job, like most age-groupers, requires a significant portion of his time. In his case, the longer hours of a small business owner mean more opportunities for fitness.
“My dad told me growing up, ‘if you want to get better at something, you have to do that thing,’ Nunn said. “The argument is yes, you will improve if you do the actual sport, but with rowing you can get close.” Nunn has raced more than 100 triathlons since diving into his first race, a 2008 Ironman event in Nice, France known for it’s difficult cycling course that features a segment of the Tour de France route. Even as he progressed down the distance ladder to shorter events in recent years, Nunn focuses on rowing as the main component of his training. “I’m a bigger guy. The longer [a race] goes, the worse I get,” he says with a laugh. “My favorite distance is the sprint.” He registered for the inaugural Legacy Triathlon as part of the 2019 schedule. USA Triathlon launched the new event in Long Beach and will continue it each year leading into the 2028 Olympic and Paralympic Games in LA. Nunn earned the bronze medal for his age group in the sprint distance. “It’s cool to race in your hometown at a big USA Triathlon event,” Nunn says. “There was no doubt I was going to do it. I like to compete on that formal level, but it’s an individual sport, which I love. It’s you against you.”
Nunn says he understands skeptics who push for more discipline-specific swim, bike, run workouts, but he also sees plenty of people who dismiss rowing too easily or only use a rowing machine as a warm-up for something else. Five minutes here. Ten minutes there. Nunn points to those early exists as missed opportunities. “Try rowing for an hour,” he says. “Try to get some intervals going for 30 minutes. Everyone
wants the greatest full body low impact workout – rowing will give it to you.”
Feb. 24 is the Academy Awards. I think about the children of famous people and major award winners around this time. How is it as the offspring of an Academy Award winner? What about an Olympic medal winner? Read More Here Continue Reading
Ironman Los Cabos had been on my radar ever since they announced the move from March to late October and I had decided this was my moment to go for the Legacy Ironman Kona Slot.
Welcome to the 
Meditate
Get Moving
Be Grateful
Crank Up The Music
Laugh Out Loud
USA Triathlon Magazine Winter Issue January 2020
“That changed my whole life,” he says.”That’s my identity. I started rowing in 1996 for the junior national team right there in Marine Stadium. I would go to Long Beach every day in high school and throughout my college career to train.” He won multiple Pac-10 Conference championships at the University of California Berkeley. The Bears represented Team USA on their home water in 1932 and edged Italy by .2 of a second to secure Olympic gold. Nunn, 40, teaches classes at 
age group in the sprint distance. “It’s cool to race in your hometown at a big USA Triathlon event,” Nunn says. “There was no doubt I was going to do it. I like to compete on that formal level, but it’s an individual sport, which I love. It’s you against you.”
