Every October, Kona, Hawaii is host to more than 1,700 of the world's top triathletes as they gut it out at the infamous Ford Ironman World Championship. Last weekend was no different.

What makes this such a prestigious, highly-regarded event? First, like any Ironman race, it includes a 2.4-mile swim, 112-mile bike and 26.2-mile run (a full marathon). Add to that the extreme heat, winds and hills racers encounter on Kona's course, and the fact that not anyone can just sign up -- most competitors must earn their spots by qualifying within a certain time in another race.

Events like this always bring a multitude of inspirational stories. It's hard to watch a video clip or read some of the athletes' stories and not be inspired. One athlete, in particular, may sound familiar -- Matt Hoover. He not only competed on "The Biggest Loser" show back in 2005, he won that season with a whopping 157-pound weight loss. After months of training, he just finished the Hawaii Ironman, although he missed the cut-off time by three minutes to be considered an official Ironman.

Photo: Luis Figueroa

Now that I've sold you on training for a triathlon sprint this summer, this week, we'll focus on the ride. Cycling is considered the most important discipline in triathlon because you spend more time on the bike than swimming or running.

"For me, the swim was the hardest part, but because the bike requires so much focus, I had to resist the urge to 'relax' and coast to regain my strength," says Beth Tripmacher who competed in her first tri in 2007. "You have to look out for other riders, watch for turns and hills on the course, and use the time to refuel with gels and water. Plus, I'm neither a fast swimmer or runner so the ride's where I knew I could make up some time."

Here, City Coach's Jonathan Cane offers these tips on how to make the most of it.

• Know what rack your bike is on. Remember, this is a race, and the clock is ticking: There's nothing more frustrating than wasting time playing, "Where's Waldo?" trying to find your bike among hundreds of others. Set up your transition area with your bike in a light gear, helmet strap unclipped, cycling shoes ready.
• Learn how to change a tire. The triathlon gods have an ironic sense of humor -- if you don't know how to change a flat, you're bound to get one during the race. Basic repair kit must-haves: Tube, tire levers, CO2 cartridge and dispenser or mini pump.

Photo: JY7929/Flickr

You probably already know that, around these parts, we highly recommend triathlons. After all, regardless of your athletic ability, there's a race that will suit you -- and when a great workout is as much fun as an event like this, what's stopping you?

Oh, right, the training. No worries -- Aflac Iron Girl has lots of tips for triathlon training. Whether you're hoping for a faster swim, bike or run, these suggestions will help you cross the finish line well before your goal time.

Swim
Fix foggy goggles by leaving a bit of water in them. And, drink up! Many swimmers get dehydrated because they don't think to drink water while they're in the water. Get your fluids both before and while you swim.

Months of preparation and dedication to fitness and health come before any serious race, whether it be a half-marathon, marathon, triathlon or Ironman competition. Before lining up at the start, athletes will wonder how they'll place. Will they beat their previous best time? For some elite athletes, the question is "Will I win?" Odds are, there aren't too many competitors who lace up their running shoes while thinking they're going to drop out of the race.

But not everyone who starts finishes. In the New York Marathon, for example, about 2 percent of runners take a DNF (Did Not Finish) each year. A non-runner might assume that fitness level is the major reason for taking a DNF, but seasoned competitors know differently. There are many reasons competitors might take a DNF -- out of necessity and sometimes by choice.

"You definitely try to avoid taking a DNF," said Rhonda Armstrong, who has completed four Ironman competitions as well as multiple marathons. But she knows first hand that there are times that it can't be avoided. "Sometimes you can train and train and train, but your nutrition is off," said Armstrong. She recalls one Ironman competition where after completing her swim, she kept getting ill during the bike ride. She knew something was wrong and opted not to run the final marathon. Armstrong also stated that sometimes people in the medical tent won't let athletes continue if their health is at risk.

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That's Fit Club is our feature devoted to you, the reader. We have all learned so much on our paths to becoming more fit, and now it's time to learn from and inspire each other. That's Fit Club members are constantly working to better themselves. Some are perfect; some are not. But all have health on the mind.

Besides showing you off, we want to reward you for all of your hard work! Adidas is giving gorgeous gym bags to each featured member. To join, please send Fitz your answers to these questions, with a photo of yourself. Time for you to be the motivator!

Name: Jared Seymour

Age: 32

Occupation: National Account Rep for Oakley

What type of exercise do you do? Running, Bike, Swimming, Basketball

What gets you to work out, even when you're feeling lazy? My wife. She is a great motivator when I won't get off the couch.

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When I say triathlon, lots of people are immediately intimidated. And they shouldn't be! Part of the beauty of the sport is that there's a distance to suit almost any fitness level ... although, whatever distance you're considering, now is the time to start training. But you probably already know that.

I've made it no secret that I love Sprint Triathlons -- they're short enough to be manageable for lots of people (I really think that everyone should do one!), but long enough to be a good physical challenge. The distance for a Sprint Triathlon can vary, but the ones I've been involved with have included a quarter mile swim (although, what I've found online says it's a half mile -- still, doable), 10 or 15 mile bike ride (again, doable), finishing with a three mile run (or walk, so ... you guessed it -- doable!).

However, some people are still intimidated by the distance, and it's a shame for them to miss out on such a cool event just because of that! Recently, I found out that there's a slightly shorter distance available -- the Super Sprint taking place in my hometown has a 250-meter swim, four-mile bike, and 1.5 mile run, although I'm finding lots online that are slightly longer in the swim and bike portion.

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Triathlon season is around the corner, and I couldn't be more excited. Not only did I just have a fantastic swim (the first in a while), but I have the right gear, thanks to Danskin's new triathlon collection.

It makes sense that they'd launch a line of triathlon gear -- after all, the Danskin Women's Triathlon Series is the longest running women's triathlon series in the U.S., and they've now joined forces with the super popular SheROX Triathlon series. The Danskin SheROX Triathlon Series is taking place in cities all over the country (check out the website to find a location near you).

Anyway, Danskin's triathlon collection combines quality, style, and -- bum bum bum -- femininity. Because, I don't know about you, but although I like looking tough and athletic, I still like looking like a girl. Sue me, but it's the truth. I can kick butt just as well wearing a pink top with flowers on it as I can wearing all black.

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I challenge you to sign up for a race this year. Ideally, in a distance you've never done. I don't care whether you plan to run it at breakneck speed or want to intersperse some light jogging with walking, but set a goal. And then, get yourself some support.

No, I'm not talking about proper undergarments (although, that's pretty important, too). I mean support for your training. You might have friends who will train with you, or a local running team you can join. But, if you don't, Active.com has several online teams you can train with.

Choose Rookie Runner (which takes you from the couch to your first 5k), First Marathon, First Triathlon, or Bye Bye Baby Weight. Each category has a coach and several runners who are blogging about their training, so you're never alone in your training. And, they have training plans you can download (for a price).

So, what do you say? Will you sign up for a race this year? Let me know in the comments what you plan to run!

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Country singer Monty Lane Allen has accomplished many things. He's recorded albums and has performed with Country greats like Alan Jackson and Brad Paisley, while on stages in front of big wigs like .... the President of the United States. But beyond his beautiful voice and great talent on the guitar, this country star is an amazing athlete!

Monty Lane Allen is half performer and half jock. Not to say that Country folks can't be athletic, because of course they can be and are. But this guy is serious. He runs marathons on a regular basis and doesn't even feel satisfied with that. He's branching out in to triathlons too.

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I recently had the chance to chat with Gunnar Peterson, trainer to the stars who has become somewhat of a star himself. He's been featured in too many magazine articles and television shows to count, and counts among his clients celebrities like Angelina Jolie and Hugh Jackman.

Immediately after we began to talk, it became apparent why he has so many fans -- he's tough, and he knows his stuff, but he's also really likable. After teasing me about how I could be working out back to back with Hugh Jackman if only I were in the area (at which point I just died, people -- just being near Hugh Jackman would give me a cardio workout!), we got into the good stuff, like which of his celebrity clients hit their workouts hard, and what we should be doing to maximize our gym workouts.

You know how some stars look amazing all the time, whether they're out promoting a film or not? Turns out that it's not magic. "Some are genetically geared toward being fit," said Gunnar, "but the ones who are consistantly in great shape work out hard." Of course, there are clients who only come in when they have a photoshoot coming up, or because their manager or agent made them, but Gunnar sees plenty of celebrities who are always ready to work up a sweat.

As if she's not already perfect enough, Kate Hudson is also uber-fit, at least according to what she told reporters at a recent interview. "Sports are big in my life," says the gorgeous blond star. "I swim, run, bike and dance, play volleyball and soccer, and I want to start training for a triathlon. I'm one of those people who love to be active." Dang. No wonder she looks so good.

And when it came to losing 50 pounds of baby weight after giving birth to son Ryder, Hudson stuck to the sports she loves instead of slaving away at the gym, because "life is too short to be concerned with anything but having a great time."

I couldn't agree more.

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After a recent stint in rehab for a sex addiction and a bitter divorce from his wife of 11 years, I guess you could say it's been a bad year for David Duchovny. But considering he's been training for the Nautica Malibu Triathlon in California, one has to wonder if he's figured out that exercise is therapeutic? It won't be a first triathlon for the actor -- he's a regular competitor -- but he had to miss last year's event because he was in rehab.

So what's getting him motivated? A little friendly competition with fellow actor Tate Donovan. "I have a vendetta against him now because he finished so far ahead of me that he was actually at the finish line with a glass of champagne and getting massaged, cheering me on as I passed," Duchovny says of Donovan, adding, "This is war now! If you're going to finish and shower and comb your hair and then watch me finish that's not right."

Duchovny vs. Donovan -- who's your money on?

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Debra Messing is a big ol' complainer. She hates to exercise, and she doesn't care who knows it. But, with a job like hers, it's not really something she can skip.

How does this Reno 911! star keep in such svelte shape when her kids are keeping her busy and away from the gym? She has some special equipment that she uses in front of the TV, and you'll be surprised at what it is.

Have you given much thought to Sandra Bullock's butt? We're thinking about it, and we can tell you how to get it.

So when his brother challenged him to take part in the Escape to Miami triathlon, Matt Damon decided to give it a shot. He was part of a team that included his brother Kyle, stepfather Jay Jones, and friend Barry Hetherington. Matt didn't have to do the whole triathlon, mind you. His portion was a 6.2-mile leg of the road race, which he ran in 59 minutes, 54 seconds. "I knew I was in trouble when the old guy with the oxygen tank passed me," he quipped.

So Matt has a little work left to do, but that's OK. He's putting himself out there and working hard at regaining his fitness. I don't know if I'd be willing to put on weight for a movie role; it seems like it's a lot easier to maintain a healthy weight than to try and lose 20 pounds or more. But then again, if I was earning Matt Damon's salary, I might have to think about it!

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Jennifer Lopez's much-anticipated triathlon occurred this weekend, and the singer/dancer/actress/new mom completed the race in two hours, 23 minutes, and 28 seconds, smiling the whole time. She wasn't the only celebrity taking part in this year's Nautica Malibu Triathlon -- Matthew McConaughey and Anna Kournikova also competed in the half-mile ocean swim, 18-mile bike ride, and four-mile run.

Lopez received plenty of encouragement -- she was cheered on my hubby Marc Anthony as well as McConaughey. However, the cause she was running for might have been encouragement enough, seeing as how she raised $127,000 for the Children's Hospital of L.A.

But, if you know JLo, you know that drama tends to follow her, and this is no exception. She pulled out of a guest judging stint for the finale of Project Runway the day it was set to film, just days before the triathlon. Her excuse? A foot injury. I'm thinking (well, hoping, actually) that she was just experiencing a little pain and wanted to get it in the best shape possible for her race. And, she obviously did -- not only did she finish the race, but later that night, she was dressed to the nines for her husband's birthday bash ... in New York!

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