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.

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!