The basic premise of 3SF is to design and provide solid training programs for people who wish to improve their overall fitness.
I provide everything from basic strength training programs to endurance programs for marathons and Ironmans. Our philosophy..."simplicity is effectiveness." There is no over charging, or charging you for things that won't make you faster, stronger, and healthier. Give it a shot..what do you have to lose.

Sunday, September 27, 2009

Shay Does It!


This weekend I made the trek to my old stomping grounds in Columbia, MO for the Roots & Blues 1/2 marathon. This was 3SF athlete Shay Gann's 1st 1/2 marathon and boy did she pick a doozy! We climbed more than a dozen hills and honestly Hospital Hill pales in comparison to course difficulty. We started the race in a rainy, 57 degrees and it rained on us all through the race. Shay did great. She was very strong through 9 miles and started to fade a little in the last miles of the race. Shay tackled the race with hamstring tightness, which as you can imagine only got worse with the big hills. She stuck it out and finished her first 1/2 marathon in 2:21:31. Tough race, but great race! Way to go Shay!! By the time she reads this, I bet she will already be planning her next one! We finished the weekend by attending the Roots & Blues Festival...listening to good music and eating some great BBQ.

Wednesday, September 23, 2009

I Met Frank

Yesterday while killing time in between my son's pre-K class and his swim lesson we hung out as we always do at the local bike shop. Honestly, Tailwind Cyclist is a far cry from good cycle eye candy...there are no $5,000 bikes hanging on racks, fancy apparel, and we usually take a seat on the old, broken down, hide-a-bed couch that backs up to one of the front windows in the shop. Roger only keeps the basics in stock, but the shop is never short of good conversation and interesting people. Which brings me to Frank.

Frank is a fit, scrappy looking young man. He was wearing a basic t-shirt and longer MTB shorts. His physique screamed outdoor adventure man, and if you were to look up outdoor adventure man in the dictionary there would be a picture of Frank. Frank has been stuck in Pittsburg, KS area waiting for a wheel to be sent to Tailwinds so he could continue his journey through Kansas until he reached Colorado...oh yeah...I forgot to mention...Frank's ride started in Norfolk, VA!

Immediately I was intrigued by his travels and we struck up the kind of conversation that people usually have over a good cup of coffee. Frank told me that he had been in the masonry business, making good money, and was looking for something more. He mentioned that, "money wasn't everything." Somehow I quickly identified with his conversation and wished that I was making the trip with him.

Our time for conversation was brief, as it was time to head out for my son's swim lessons. But in that short time with Frank I got to learn about an ordinary man with an extraordinary life. I know Frank was armed with his laptop, and I hope he gets to read this blog. If we are lucky he might send us a few pics of his travels. Meeting Frank was the highlight of the day. God's speed Frank...

Friday, September 11, 2009

Youth Summer Clinics - SUCCESS!


I am totally amazed how quickly the summer slips through time. Sitting here this morning, sipping my coffee I had a chance to reflect on the youth clinics which are near and dear to my heart as a multisport coach. This year was a great success! We held youth clinics in Georgia, Utah, Kentucky, Missouri, Iowa, & Illinois! Our clinics are based on a curriculum series that was designed by a group of serious experts! I am fortunate enough to be able to include my name in that group. Our goal is to help children realize how much fun can be had through participation in multisport activities. Our mission...to use multisport as a modality to help children discover their health and fitness and to combat the negative health effects of physical inactivity and obesity! We provide a great service for our children! Each year we look for donors/sponsors who are willing to help drive our cause. To learn more check it out at www.alivewithmissionme.org.

Wednesday, August 26, 2009

The Katy Trail Gave Me the Cycling Bug



by Dave Malone

The sky shouted blue.

The sun poured down, and I took to the shade as I spun my back wheel and adjusted it to its perfect fit.

I stood alone in McKittrick, Missouri under the lean-to with information about the Katy Trail, the smooth gravel track near my feet.

My destination was Jefferson City where my buddy agreed to pick me up some four hours later. I decided not to know how far my journey would be, but guessing the mileage at thirty-seven.

I rode a hard ten miles, with backpack on shoulders, and my rack carrying, not panniers, but a mega-orange duffle.

When I got to Portland, I discovered my total trip was going to be forty-two miles.

I had thirty-two left. My longest ride previous totaled about twenty-five. I knew in seven miles, I’d be pretty damn comfortable. I had prepared earlier in the week with several long rides, including being on the bike for three hours just two days previous, then taking a day of rest. I had what I needed. Peanuts, bagels, water, and a helluva lot of chutzpah.

The Katy Trail sits where the old railroad track used to, so the inclines are never very steep; however, this also means there is rarely any coasting. The old track hugs the River at times and veers away at others.

No matter which direction the trail flows, it’s easy to take in the beauty. The swampy lagoons and trees nestled by the trail and the closeness of the Missouri River. The air cooler on my skin. The bluffs and fields of corn when the River sits more south of the trail. The agreeable smell of cow. The bluest of skies and the puffiest of clouds. The gigantic black snake slithering away on the trail once it spied me. The hum of the bike. The constant fluid motion of my legs like the beauty and simplicity of waves on water.

Before I knew it, the last eight miles of my journey looked head-on at my bike, and for quite a few moments, I didn’t want my trip to end. Yet, when I got to the last mile or two, and my legs took on the language of tired, I acquiesced to ready.

I emerged from a grove of trees and saw the capital building glowing gold in the late afternoon sun. Bikers and walkers appeared like sprites out of the woods as I neared the city.

I coasted in to the lean-to at Jeff City. Filled with glee after my long ride, I jumped off to calm the muscles of my legs and start up conversation with another biker about the best way for my buddy’s approach from the highway.

I didn’t say it to my friend when he picked me up in his gold Ford pick-up. But I thought it. When’s my next ride? I’m ready to do a half-century.

Thursday, August 6, 2009

Creating Family Bonds


Families come is all shapes and sizes, but when we start our family we have so much to learn about bringing up our children in a healthy, happy environment. Multisport can help nurture that relationship. Our sons and daughters can grow up watching mom & dad participate in multisport events, and then for many families those children will follow in the same footsteps...and what a great way to follow. Family trips to events, parent/child involvement in a sport where everyone can have fun & participate. One of my most vivid memories of an event was watching a little boy bent over the edge of the pool yelling "go dad...go dad!" Greatly encouraging his dad to be his best...and that is not hard to do when your son or daughter is rooting you on to your on personal victory. One of my athletes sent this photo of him and his son preparing to race...also creating a bond, a friendship, a passion..that more than likely will last a lifetime.

Saturday, August 1, 2009

Bike Training for IM


Coaching, running youth multisport clinics, being a dad & husband...has to share time with training for IM events. So this year I will focus on getting most of my bike training through commuting, group rides, and trainer WOs. Here is a pic of what I ride 4 days/week. I take my son to school in his trailer, using my old MTB. With old bike + trailer + son's weight, I am increasing my weight load by approximately 60lbs...not to mention increased rolling resistance + wind drag. I also take him on a weekly group ride of about 20miles and pull him behind one of my old road bikes. Average speed for this ride is about 15mph. Other nice thing about including my little guy...he gets to be with dad, plus also gets exposed to an active lifestyle. So if you are pressed for time, or have little ones...don't let that stop you. Include them, be creative, and have fun along the way. You might be surprised of the benefit of these rides!

Wednesday, July 29, 2009

Journey to IM


I have to say I am pretty excited about the possibility. More than the event itself, I enjoy the challenge of just being prepared for the event. 1/2 IMs (Iron Man) have become a relatively comfortable distance and when I am not really even in race shape I can get through this distance...but IMs on the other hand...this is a distance that you just don't "get through." For this distance you have to be prepared...be ready. Honestly, it is even hard for me to wrap my mind around that distance right now. I remember previous IM training days and after the event, would look back and say, "how'd I do that?" The distance can seem insurmountable, and the challenge will be even greater with a 3yr old + a little on the way (Feb 2010), with the race in Sept 2010...but hey, this is what multi sport athletes enjoy...so I hope those who read this enjoy the "journey to IM." Oh...the pic here is one of me at my very first tri back in the late 90s...much different looking today as you will see in future pics!

Wednesday, July 8, 2009

Race at Red Oak


Over the 4th weekend my family made the annual trek down to Willburton, OK to visit with family and participate in the Red Oak 5K. OK...I have to admit, it is a little town in the middle of no where, Oklahoma, but don't be fooled by little towns...many times they put on great races! For a whopping entry fee of $10 here's what you get: 1) entry to a good 5k race, 2) kids race to follow 5K, 3) award medals, 4) course aid station, 5) water + fruit at finish, 6) biscuit and gravy breakfast at local church,& 7) race t-shirt. So my point in all of this is that there are still plenty of races out there that can provide a good event for a small entry fee. Don't get me wrong...RDs need to make some money, but some of these folks are dragging us racers across the financial coals! So do a little searching and you can find great races for a great price!

Friday, June 12, 2009

More From the Alps...


Kristin continues here journey through the Alps...here is more of her story...

In this case, the sheep weren't kept off of the path, and, well, you can see what one had to ride through...My bike looks surprisingly clean (but it does not smell clean!!!), because this is at about mile 190 of the 213-mile trip... I'm in Greetsiel, which is a seaside town. This is what the dike looked like: on the far left, the paved bike path/maintenance route, then the ridge (and a gate, behind which sheep were at pasture). On the far right, the darker green is actually land that the Germans are building into the sea. It's sort of a marshy plain, and will eventually become additional pasture land. To the right of it is the water of the North Sea. I was excited to see my trip log hit 300 km, so I took this photo while going about 18mph. Sort of cool, huh?!! I went 344 km total= 213 miles....

Tuesday, June 9, 2009

3SF Athlete in the Alps


Kristin Kopp is touring the Alps right now...here is a most recent report from her...enjoy!

This past weekend, I rode 100+ miles on Saturday and Sunday. Roughly, if you look at a map of Germany, I rode from Oldenburg to Wilhelmshaven the first day, and from Wilhelmshaven to Emden the second day (took the train back to Oldenburg). This is all in the most northwest corner of Germany, along the coast of the North Sea. It was beautiful and amazing! My biggest problem was a knee issue - I made the brilliant decision of taking my new shoes (that I mounted the cleat on myself just moments before leaving...), and had luck with one foot (no problems at all), and worse luck with the other (but I kept adjusting the cleat until the pain went away - at least, I think that it is fixed, but I won't know until I ride for a long time again).

Anyway, this bike route is well-marked and goes along the dike on the North Sea. They have built a dike that goes along the whole coast, a sort of ridge that is man made. There is always some kind of path on top of the ridge, and usually, there is a road on the land side, and sometimes, there is also one right along the coast. The thing is, they double task: the dike land is used as pasture land for sheep and cows, and the bike paths/dike maintenance roads run right through the middle of the pasture land. You basically open a gate on one end of a farmer's plot, and close it behind you, then you ride through his field, and then open the gate to the next guy's field. This means that you are riding in the "cage" right alongside the animals - and right through their dung. Pretty cute on the one hand, pretty stinky on the other. My bike is now covered in manure, and smells pretty badly....all for now

Monday, June 8, 2009

Remember Why We Run...


This past weekend, I had the fortunate experience to be a pacer for the Hospital Hill 1/2 Marathon in KC, MO. Over the years I have done more training miles and races than I wish to remember. I have had great races and races I would rather forget. But this past Saturday I was reminded as to why I run. As myself and my pacer partner set the tone for the 1:40 runners I realized the goals others had...the achievement they wanted to accomplish, and I was humbled by the fact that I was the one who would help them accomplish this goal. During the course of the 13.1miles our group became smaller, but more compact. We pulled together, tightened up pace and pushed through fatigue. After crossing the FL, numerous runners said "thanks" and "good job." Honestly, this day goes down in my book as one of my BEST days. The friends I made over the run, the goal we all accomplished together, and the realization that we were stronger as a group verses going at it alone helped me remember as to why I began running in the first place.

Running produces life lessons...having a "pace group" is a blessing when things get hard...it teaches you that patients in the beginning and persistence in the end will help you find your best results and that along the way you can meet others who will help you achieve your goals. So in part this is why I run...not for glory or for my next PR, but for contentment...in some strange metaphorical sense it helps me remember my place in life and it reminds me to be humble and enjoy the journey more than the outcome. This is why I run...

Back to Blogging!


OK...so I am a "blog slacker." But believe me, it is not b/c I am just sitting around twiddling my thumbs. Many exciting things have been happening. We have 6 kids clinics this summer and will be headed to Des Moines, IA for the clinic in June. See the 3SF website for details on the clinics. We held our 1st summer group WO in May, had athletes racing early IMs this year, plus my family is moving so we are trying to sell a house, buy a house and move...so there is my lame excuse as to why there has been no blogging since December...but I hope as my family gets settled down I can become a faithful blogger. It is just so hard...what to do with my free time...blog or swim, bike, run?? Hmmm...that one I think most of you already know the answer!