3 Sport Fitness

What is the Eurekan?

2011-08-15T10:18:00.000-07:00

Eu.re.kan/(noun): A person who completes a grueling 3-day event comprised of a sprint triathlon, 100 mile bike ride, and 10K run. But after reflection on probably one of the most memorable events I will ever attend, the Eurekan is more expansive than a simple defintion.

The Eurekan brings out the best in people, and I am not simply talking about physical performance. Sure there were noteable performances across the board. But as I sat back and took in the whole weekend I noticed the best in people. Their best qualities had nothing to do with their physical ability to become a Eurekan, but rather their compassion for the spirit of competition and for their fellow athletes. People went out of their way to be their best for others. Volunteers and event staff spent countless hours to make sure the event was a memorable one. Athletes rekindled old friendships and made new ones.

Time was spent talking, dining, reliving old memories shared together, and creating new ones that will span a lifetime. I watched as people smiled at each other, gave high-fives, and hugs, stopped along the road to help a fellow athlete and stayed side-by-side in order to surmount a challenging event.

The stage for such an event could not have been any better managed or set in a better location. It came together under a devine presence and in this veteran athlete and coach's humble opinion brought a new level of meaning to "multisport family." As everyone left Eureka Springs, I sat on an old street side bench one last time...trying to soak up every moment of a weekend that provided an opportunity for growth, rememberance, challenge, and yes...I'll say it...love.

If you missed this event, I would highly recommend that you make it next year. I have been an endurance athlete for 13 years. I have completed Ironman events, been to Boston, and done almost every type of event under that...and nothing that I have done to date provided me with the same feeling, excitment, enjoyment, and all around pleasure that I received from being at the Eureka Springs Multisport Festival.

Now that I think about it, "Festival" defines it perfectly. An ocassion for celebration. That is exactly what I think many athletes experienced. We celebrated our lives, our abilities, and our friendships. Long live the Eureka Springs Multisport Festival. Until next year I will revel in the memory, and look forward to creating new ones...

Moving Forward

2011-06-06T11:20:00.001-07:00

I remember my first marathon like it was just yesterday, but time has a way of silently slipping away. It was 11 years ago that I made the decision to run a race I had never faced before. My training helped me, but honestly, even though I was "prepared" nothing I could have done would have taken away the anxiety and fear I had when the starting gun sounded. The sounds were different, the place was different, and I was doing something I had never done before. All I really knew to do was to keep moving forward. The question entered my mind, "Could I do this?"

Over the next 26.2 miles I experience exuberance, elation, doubt, rejection, defeat, reflection, and accomplishment. It is interesting that even though I face a different race now the feelings are similar. I have done the training, but the day is upon me where I must step to the starting line. Now it all feels different. I am as prepared as I can be, but experience tells me that there will only be slight comfort in that...and the only thing I can do is move forward.

Tomorrow I load a trailer hitched behind a vehicle and I drive away to a new place...leaving the only thing I have known over the past 5 years behind me. Have I prepared? Yes. Have I mentally rehearsed? Yes. Will it be any easier? No. Like a marathon, even with the best training there will be moments of pain that the runner will face, and the only thing they can do to prevent failure is to accept the pain and move forward.

As I drive away from my home and my children I will face this uncertainty again in my life. It is a new starting line with a significant finish line. There will be pain, there will be doubt, and there will be considerable reflection. As the miles pass by in a race there is time to think...did I do all I could to prepare? What could I have done differently? What did I do right? What did I do wrong? As you move forward there are shadows of darkness of which you must pass. You wish you could run back or avoid them, but you know you must move forward.

I will do this just like I have done with so many marathons. I will take one step after another, face what I must, endure what I can, and hope I have enough to make it to the finish. Right now in this moment, that is all I know...

Friends in New Places

2011-06-02T20:06:00.000-07:00

My trip to beautiful Colorado has been everything I hoped for and more. I have managed scenic 25 plus mile bike rides every day since arriving...evening being able to ride from the park at which we are staying all the way to Denver. Along the way I have made new friends in new places.

Take Joe here for instance. I walked into the a local bike shop near Littleton, CO and struck up a conversation with Joe like we were old buddies reminiscing over times past. We talked about bikes, memories of racing, the wonders of riding across the Western plains with a backdrop of the Rocky Mountains, and good places to eat.

As I left the shop and hopped on my bike for the return trip to the park I thought about how important it is to remember friends and make new friends every chance you get. Some will argue that our life path is predetermined and no matter what we do we only encounter that which is in our path.

Maybe so...but I think we are more like the water that flows through the Rocky Mountain rivers. Our path has been set. Our water stays within the boundaries of the banks, but we can move freely within those banks and by doing so we cross paths with those who can make our day a bit brighter, life a bit better, or help us see something a bit clearer which might have been a little foggy at first.

The next time you are traveling down your own river and you get a chance to call an old friend or make a new one, don't hesitate...don't put it off to think that you will do it later. If you are presented with the moment, make the most of it. Because I can tell you that my life is richer because of Joe. One look at our pic provides solid evidence that if only for a moment our connection was a high point in our lives...and the memories of that moment will be with Joe and I forever. Plus you never know when the water of our rivers will cross paths again.

Childrens' Heros

2011-05-21T10:56:00.000-07:00

Recently my little boy was watching Chicken Little. Without becoming a movie spoiler it is about a little boy (a.k.a Chicken Little) who has a "piece of sky" fall on his head. As the story goes it becomes apparent that nobody believes him...or worse yet believes in him. Even CL's dad directs doubt and critism towards his own son.

As I stood there for a brief moment, I quickly found myself emersed in the movie...introspectively wondering why so many parents do this very thing to their own children. I glanced across the room and saw my five year old son...beautiful, full of life and wonder, and new to all the world has to offer.

Realizing I am to be his sherpa of life I found myself making plans to show him the world, to be there when he decides to test his own skills...and to always provide support and encouragement...despite the inevitable obstacles and failures on the road of life.

Recently he participated in his first triathlon. Like life, the obstacles were set. It was cold (40 degrees), raining, and windy. The rain fell with a hard sting and there was a cold north wind. They came out of a warm indoor swim into the harsh cold...rain...wind. I was there to help him in the transition area, but by the time he left transition you could see him shaking from the cold. Minutes later (what seemed like forever) he was coming into T2. His lips purple and hands red, wrinched with cold. From personal experience I knew the pain. I could see doubt in his eyes, but as he made eye contact with me I knew he was searching for certainty and that is exactly what I gave him. Like a stone pillar unwavered by the elements I stood in the rain...strong and stead fast in my confidence for him. Through clapping, cheering, and a loving connection with the eyes...in less than words I told him he could go on. It was going to be tough but he could make it.

He made T2, removed his helmet, and made his way onto the run course. Clothes soaked and hanging from his small frame he moved into a jog. Mom was there to provide support...an encouraging word. And just like that I lost sight of him. He was out there somewhere...doing something...and all I could hope was that what we had given him up to this point in his young life would be enough for him to face this challenge. Consumed by these thoughts, I was brought back by the announcer boldly stating that my little boy had made the final turn and was headed home. With a surge in my own legs I rushed to the finish line. I felt as if I was running my own race. Full of excitement I saw him...rain running down his face, shirt barely hanging from his shoulders, his eyes fix on me...and in that moment he cross the finish line. In some of the worst conditions which multisport athletes face this little 5 year old boy did it. We high-fived and I helped him warm his cold body. In a moment of silence he said..."I did it Dad. Just like you."

Being your child's favorite hero is a special privilidge. Don't deny it, accept it, and live it. All children look to their parents for guidance, hope, and inspiration. It should be no surprise that in their own moments they want to prove their worth to you. Be there for them, support them, encourage them, take pride in them, and believe in them. Whatever you do, don't take second place to Superman...be the real hero.

Stability in Changing Times

2011-05-16T21:12:00.000-07:00

Recently, my life has been like switch backs and fast turns in the Tour De France. I am dealing with some uncertainties and pain, similar to what I have experienced in racing where I thought my legs would not carry me another mile. As life changes and I move into different chapters, I am faced with how that change is going to influence those I love the most. I worry on most nights that I will let those people down...no...that I have already let those people down. I worry that no matter what I do from here, no matter how hard I train, no matter what race I run, I ultimately can not change the course. It is set and now I run.

In times like these, I think we all search for something that provides safety and stability. Like the hug from a loving mom, a pep talk from your childhood friend, a quite moment with your favorite song. We look for those things that provide us some security...if only for the moments we are engaged.

In these turbulent storms, through the rhythm of my legs, the beating of my heart, the sound of my feet as they wisp across the ground, as I watch the sun set below the dancing trees I search for what I have done right and where I have gone tremendously wrong. I am not sure I ever really find the answer...but I do find some comfort in knowing that with each new day there is a new chance...a chance to get it right, to put together a better effort, to have a better race. At times I feel like if I can just run far enough I will run right into the answers I seek.

Right now my shoes and my legs ability to carry me across God's earth are the only things that help me see through the storm. Some might say this approach is running from your problems. I disagree...these moments of uninterrupted time help me see through the fog, to clear away the noise, and focus on what I can do to make the road more smooth with fewer bumps. Like many of you, I have those that depend on me...I have failed more than I have succeeded and desperately I hope as time passes that all my "training" helps me to fail them less and to grow stronger with each hill I face.

In time to come I will continue to run, continue to look for the answers on quite runs between dusk and dawn. They are out there...I can hear them in the swift silence of the passing ground beneath my feet. For me, this provides some stability in changing times.

Photo by BillRhodes Photo

Finding Yourself Through Fitness

2011-05-12T05:45:00.000-07:00

Recently I had a front desk staff member ask me a somewhat personal and conceptually based question. I had just finished a great speed workout on the treadmill and sweat was still beading up on my arms as a result of the effort. As I walked into the snack bar to make myself a smoothie she looked at me almost like she was trying to visually measure my personal drive and asked a simple question..."What drives you?"

Immediately I knew she was referring to my dedication to fitness, yet some how I felt like she was trying to tap into a deeper level of my being...potentially contemplating that if I gave her the answer that she could discover that same level of "drive" for herself. Not to say that she does not have her own drive...the things that push her to achieve what she may want to achieve in life. But I knew she was curious to understand the twinkle in my eye that is evident after most of my own training sessions.

Of course my answer was less than elaborate, composed and stated like the answer of a grade school boy I said, "I'm not sure." But after some reflection over a day or two I knew it was not an honest answer. Maybe I was afraid that my answer would not be the one for which she was searching or because many people would find it as an empty promise.

But since that question was posed to me, over a month ago, it has been a reoccurring theme in my own mind. I decided to blog it. As a prelude to my answer, I will let you know that it is MY answer, MY reason for fitness, and it is something much deeper than just a swim, a bike, or a run. It has to do with my relationship with this world, with God, and with the very reason I was put on this earth. OK...so if that didn't turn you off and you might be thinking, "Hey...I can relate." Then read on!

In my childhood I struggled with health. I was a severe asthmatic and had horrible allergies. As a result I was limited in athletics and was never a top athlete. But this did not deter my efforts. I never stopped trying and never stopped fighting to achieve something that at that time was not meant for my body. Over time my health improved. I was told that I was growing out of it, but I also felt there was something besides just the simple answer of growing out if it. All through that time I was as active as I could be.

In the late 90's I discovered running. In some way I became connected with it at a deeper level. I developed a relationship with my running and improved my health. My state of condition improved beyond my greatest expectations and running provided numerous benefits. When I would run (and even still today) a sense of peace came over me. Strange as it might seem, even when running fast, things (i.e. life) slow down, they become transparent, and I "see" more clearly...understanding the simplicity of my my being, my existence. Fortunately for me this sense also translates across other realms of fitness, carrying over into swimming and biking. Honestly I have better communion with God during these moments in my life than I do when sitting in church on Sundays. As Christopher McDougall writes, "We are born to run." I take it one step farther...we are born to move.

There is nothing more beautiful than a body in movement within the world around us. Without hesistation I can say this is truly a tribute to God's creation of man and earth. Interestingly, I see this concept in motion with many endurance athletes. They are drawn to a pre-dawn run where a cool breeze brushes their face as they watch the sun rise and chase away the mist across a waking wheat field. They find their "rythym" as their heart beats in concert with each pedal stroke as they ride across the country side or through the silent woods. They find joy in the weightlessness offered when swimming through the open water, almost as if you are being held up by the water...as if it's thanking you for your presence there.

So what drives me? Probably the same thing that drives most people. The desire to find meaning in life. The difference? I believe finding meaning does not come through some book, some job, or some status among my peers. It comes through my relationship with God, my body, and how I fit into the world around me. I find myself each time I swim or bike or run. We were designed to move. Through movement in God's presence it is apparent to me what I am here to do...and that is celebrate life, to celebrate existence through movement across the face of this beautiful world.

So the next time you are out, take a look around. What do you see? What do you hear? Can you hear the voices of the world when you are out celebrating your life through swimming, biking or running? I believe it is there for every one. You just have to open your heart and let it in. If you do this your training will never be the same again!

So take time to find the love in you run...

Big Day in Clearwater!

2010-11-13T12:17:00.001-08:00

Luke Wilson, Brad Meara, and Jenny Clark had good races today at the Foster Grant 70.3 World Championships in Clearwater, Fl. Luke Wilson lead the group with a very solid performance. Luke had a good swim at 36:00mins, moved through T1 and put together an impressive bike performance managing 22.38mph through the first 25miles...then took it up a notch and finished really strong averaging 24.99mph. Luke was able to move through T2 and hold a 7:11/mile pace to churn out an impressive 4:42:05. Although this is not Luke's best 70.3 performance...anytime you break the 5hour mark you are doing something really special! Great Job Luke.

Brad also turned in a sterling performance. During the 2010 season Brad had to take some time out of training to move his family from the KC area to the St. Louis area and took on a new role as an ER doc up near St. Louis, MO. We all know how switching jobs and moving can take away from your training time. Despite this, Brad still put together a great race. Brad was out of the water in 37:43 and like Luke had a very strong bike with 21.30mph through the first 25miles and then shot it up to 22.29mph through the second half of his ride. Off the bike Brad had good legs and was able to manage an 8:10/mile average. Brad flirted with the sub 5hr mark, coming across the FL in 5:07:09. Good job Brad!

Jenny has worked very hard to get where she is today. Just a couple of years ago Jen came to me out of foot/ankle surgery and our only real goal was to get her back into some kind of regular fitness routine...and WOW...has she done so much more than this! Jen made 2011 Team USA and World Championships. She showed up in Clearwater having to ride a brand new bike and also had to purchase a new wet suit the day before the race. But evening with this Jen was able to get out of the water in 45:50 and then also had a great bike (new frame and all) riding at 20.00mph for the first half and took it up to 22.15mph for the second half of her ride. Off the bike Jenny pulled out 8:31/mile average and had a strong finish of 5:26:03.

Great job to all three athletes. When you get to this level of competition, EVERYONE there is good. It can be hard to go there and think to yourself...well I just had a middle of the pack performance, but it is always important to keep in mind that when you make it to WCs or Kona or are doing something that not very many athletes ever get to do. So pat yourself on the back and say "job well-done!" On to next year!

Taking An Active Role In Community Health!

2010-11-02T20:27:00.000-07:00

Many of us work really hard to maintain a healthy lifestyle. We get our exercise, we eat a balanced diet, try to manage our stress, and get plenty of rest. For some of us that's all it takes for us to maintain a pretty healthy lifestyle...but there is a bigger picture than this. As a health prevention & promotion specialist I believe that we also have an obligation to try and do our part to make our community and our world a healthier place to live for everyone. This can be done through many ways and I encourage you to try a take an active role in community health.

Just today I read about Shannon Tavarez, a beautiful 11-year-old actress from "The Lion King" show who lost her battle with leukemia. The Broadway theater where "The Lion King" is playing dimmed its lights Tuesday night in honor of a fallen lion cub. I went on to read her story about trying to find a bone marrow donor match, and unfortunately she was not able to find one in time. Then I thought about my own children and wondered if this happened to them would there be a superhero out there that could swoop in and help save their life? I sure hope there would be.

Her story touched my heart, and I thought..."WOW! What an easy thing for me to do to take one more step in helping my world become a healthier place to live!" So tonight I signed up to become a bone marrow donor to help fight against leukemia.

So I challenge all of you endurance athletes out there (or anyone else) who may read my blog to sign up and do the same. Show your support for living a healthy lifestyle and become an active partner in community health! For information on how to become a bone marrow donor visit http://www.dkmsamericas.org/home. I also have the website posted on my blog site under "Blogs I Read." It just takes a few minutes to fill out the required info and then just a little swab of the cheek...and that's it!

You never know who's life you might save. What an easy way to become a superhero!!! Do it today.

Football For The Off-Season

2010-10-27T12:35:00.000-07:00

Winter quickly approaches. Here in Kansas we are seeing the last days of fall. The days are becoming gray and short and the leaves are falling at a faster rate. For me I start thinking a little more about football and less about training, but for some multisport athletes this is where they hang up the bikes, forget what the water feels like and their running shoes begin to beg for affection. Talk to any of those multisport athletes who had a successful season and they will tell you that off-season does not mean sit-on-the-couch season!

Sure..it should be somewhat easier. You can reduce your volume, have time to fit in other things (like football...or your favorite winter hobby), and take more rest. However, you NEED a plan for the off-season & more importantly you need to stick to that plan. This of course should be based on what you are gunning for in 2011.

For example, one of my athletes is focused on improving her marathon times and likewise will train through the winter to accomplish these goals. Needless to say she will reap the benefits of a big run base when multisport season rolls around and will notice a dramatic improvement in her performance.

Off-season training can be similar, different, or a mix of what you do during the build phase of your multisport season. For example, when I was racing hard, I spent many winter months working on strength training in addition to running marathons and going on long slow bike rides. This combination made me a stronger runner during the season and helped me eventually break the 3hr barrier for marathons. But this is done by having a plan and setting up goals throughout the off-season that helps you achieve season goals.

So if you are looking to throw down better times in the 2011 season make sure to include a solid off-season plan. Yeah...you can probably sit on the couch a bit more than usual, but continue to make your saddle the best place for your butt to sit. For more information on setting up an effective off-season plan, feel free to contact me.

Brad is KC Poster Boy!

2010-08-04T07:48:00.000-07:00

Here is a great shot of Brad Meara (3SF athlete) with his game face on as he was getting ready for the 2010 Kansas 70.3 race. This shot made the front cover of a Kansas City fitness magazine. I asked Brad to share a few thoughts/tips about triathlon. Read on for some good advise from a Dr., family man, and great triathlete...awesome job Brad!!!

"I certainly have found that not only is triathlon good for me, but it seems to have encouraged others in my family and at work to also get fit. Now, people seek out my advice on their next work out or event. I think it is because they know I can relate to their activities and I can encourage them and give them that push they need to progress to the next level in their training. It's fun to inspire others simply by doing something you enjoy."

"One tip that just occurred to me. Make sure you have good tires, don't overinflate them the night before the race, and feel comfortable that you can change a flat fast. I lost my chance at qualifying for Worlds when I flatted during the bike portion of the race in Augusta , GA. It took 10 minutes to change the tire and an additional 10 minutes to pick up the things I was dropping, clean the rocks out my cleats, and work out the cramps in my legs from the stop. Then, at Kansas 70.3, we were being told to leave transition, I had just taped my spare tube to the seat post, and then discovered my front tire was flat - likely from the hot temps the evening before increasing the pressure in the tube. I was able to change that flat in less than 2-3 minutes due to my experience in Augusta and a little prior instruction from my friend, Luke, on how to change a flat."

"Oh, and by the way, that pic is at the Kansas Ironman 70.3. What you don't see is that I'm looking at the swim and thinking "Wow, that looks like a long swim!" I qualified for World Championships at this race and now I'm looking forward to going to Clearwater in November. But, I'm more excited to watch all three of my children at the Ironkids National Championships in St. Petersburg, FL the first weekend of October. Jack and Claire qualified at the Ironkids event in Carmel, IN this past week and hopefully Ashley will qualify for her second time at the event in Oklahoma City in late August."

Why I run without a watch, gps,or heart rate monitor

2010-08-02T08:54:00.000-07:00

Running for the sake of running provides a feeling to many of us that well exceeds any distance achieved or PR that we might have accomplished. Here is a great story by a 3SF athlete about her "discovery" of pure running...

Once upon a time I was an excellent runner. As time went on ( OK I got OLD and injured and had to work for a living) keeping that level of performance became more difficult. I became a type AAA driven runner. If in fact I went on a run and had NOT run faster and or farther than the day OR workout before life was awful, and I was a grumpy runner/person. Running had been fun. It suddenly became a chore and then it started to make me anxious and depressed until one day....a friendly "running fairy" said something important to me. " Have you ever tried to run without your watch?"

"Why, NO! "I replied. The very thought struck terror through my soul. "A real runner couldn't possibly run watchless could they? I mean naked maybe, but at least you wore your trusty running watch!"

"Try it- the joy of running will return", the fairy assured.

After several more months or maybe a year of self punishment..I gave up and tried the fairies advice. The watch hadn't been removed from my wrist for???, well since it's purchase! 3-4 years before- wow- the skin under there looked- different. I wasn't really sure I could put it down. Darn the luck, my running shorts didn't have a pocket it would fit in..that would count? right?

I asked my trusty spouse for assistance. He had to wrestle the watch from my terror stricken grasping , clawing and scratching hands and ran away with it...and HID it. I felt like I was going to die. He then made fun of me..then... he taunted me. He actually thought..no he was sure- I could not actually run a step without it. Now, no self respecting person could let it go at that and I had to prove him wrong- I actually got my shoes on and walked to the front door but I couldn't open it. Using all my strength and will power somehow I got that door open, and tried to leave the house. There was this force sucking me back in, my heart was beating through my chest and I couldn't breathe- but I couldn't let him win either- I'd have to listen to it for the rest of my life- now the way I was feeling- I didn't think my life would last much longer but still he could not be --oh I can't even type it---RIGHT!

After an interminable amount of time- which I'd known had I had on my trusty and faithful watch...I slipped and fell out the door. My spouse laughed and triple dog dared me to run sans watch. It was time to face the truth..I was addicted to my watch. I tried to trot to the end of the drive-I felt like I was moving thru sludge-first thing I did was try to hit the timer-dang- no watch-no timer- the reality was too much- I prayed...alot... and tried to run. God heard and answered my prayer and was most merciful in the near immediate response-THANKS-Then I started running real hard- but I didn't know how hard-or maybe it was easy- but how easy? no watch...how do you know if you're running hard or easy? Panic was abounding.then it hit me- I knew how to run before I owned a running watch. I ran my best races before I had a watch. ( Oh there was a time when running watches and gatorade didn't exist- or running shoes!)I loved running before I had a watch.I had to force myself to remember what running easy medium and hard were. How do you forget such things? beats me- I'd forgotten....

I made my 6 mile run. Can't say I enjoyed it at all. I did enjoy the victory of telling my honey-he was WRONG...( I Know! love doesn't boast- I did- I sinned- my bad!-he did have my watch after all!)Got home..thought."I'll know how fast it was if I look at the kitchen clock!" oops didn't look at it after my husband wrestled away my watch and I fell out the door. Hmmmm how long must that have taken? I had to face it- I had to log those miles without an accompanying time. Now what? I tried to talk my other half into giving me back my watch. He wouldn't budge. He said getting rid of my watch was the best decision I'd made other than marrying him. He sure made it hard to slug him.Too smart for his own good.

That evening I had ( get that had? I'm a junkie-sure enough!!) to do my second workout...no watch. I was tempted to go buy another and use it surreptitiously but decided I'd get caught. That run went a wee bit better. No panic or suicidal thoughts. I think I noticed the name of the road and a house I'd never seen before and some neighbors who -did they really? waved. Huh, never saw that before...because I was too busy looking at my watch and sucking air! Revelation..I used to wave at everyone- stop and have a chat..remove debris from the road...how long had it been since I stopped in the middle of a run?

The next morning, my run was much better. I counted how many types of birds I saw. Waved at my neighbors as they passed or were out getting their papers, noticed the kids out waiting for the bus ( had school started back already?- OK it was the end of September!)
I came home cheerful and with a neighborhood report. My husband was impressed. He raised an eyebrow as if he were listening.

My workouts became more and more pleasant. I experimented with fartleks again as I couldn't run hard 5 minutes and recover for 1 as I had no way to time it! I did hill repeats, I did pick ups and sometimes I simply ran. This went on for 3 to 4 weeks. I was thinking the fairy was right, lose the watch and regain the joy of running,BUT.Yes, the big BUT. I had a race coming up. I'd get timed there...what IF? well. if you run and race you know the 100 what ifs that come up.

So the race arrives. You get asked the usual questions,but I have no answers. I simply had no idea how my training was going. I personally felt good. That was about all I had to offer.No one asked if I was having fun running. Not sure how I'd answered- well yes, the last month after my watch was forcefully removed from my protesting body! that did come to mind. Now the other dilemma. We all lined up for the race. EVERYONE is ready to start their watch as they crossed the starting line ( this was before chip timing) except me. I was the alien being, I felt completely naked, no watch, no satisfying little beep when it starts and stops( that's all they did= no splits or laps). I
truly felt I didn't even belong there. BANG! the moments of truth were before me. I mean why train if you don't race?....(OK another addiction for a future blog)

I just had to run by feel. The miles clicked by. I started passing more and more people. Some looked quite worried, their times weren't where they should have been.Gee...did I have that look? I'm sure I did at many a past race. They looked so uptight , I'm sure that made their running worse. Well, I had no idea how long I'd been running- I only knew what mile marker I was at. I sure was tempted to ask everyone I passed how long we'd been out there, but I was too embarrassed about my naked wrist to say anything.Then the most marvelous thing happened, we were coming into the finish chute and at the line there was this huge clock with the race time on it. Better yet, it had a GOOD race time on it, well for me. Not a PR, well, a PR for that age group. The best I'd run in a year or 2 well- maybe 3. I wonder how much time and energy I saved by NOT lifting my arm and turning my head to look at that blasted watch? Maybe training without a watch wasn't all that bad. It's good to remember what easy, medium ,hard and REALLY hard are. It's better to recognize my neighbors and their kids and be more sociable and helpful when running.I think my left arm felt lighter...maybe that was it.

OK it was FUN to run again. There are times when knowing what time it is or how long you've been running are good and appropriate things,but always relying on it can be bad. Now, I wear a watch because sometimes I need to know if I need to turn around and get home or do I have time for another mile, or another hill. Can I actually make that distance under the cut off times? NOW I have to push a button and hear the little beep just to see what time it is. My watch doesn't show the time unless I want it to. No use glancing at it every few seconds. Keeps me from my bad habits.Lets me focus on other things and has helped me keep running for over 30 years with no burn out.

The moral of this story...don't over rely on technology. Learn to exercise by feel. Love the training. Race day comes -you go hard..the watch is irrelevant- you learn to follow the rules- don't go out too hard, but let it all out by the end...the watch, heart rate monitor, gps, etc...they don't know what is right for you on race day, nor do they know the circumstances..weather, excitement, hills.....but you know; and that's what you trained for and practiced and hopefully are able to execute come race day. Running should be enjoyable and can be social and gee who else is up at 5 in the morning and can remove downed limbs after the storm before everyone leaves for work? The road clean up fairy-that's who! Doing unseen good deeds just leaves you feeling plain good! Feeling good is also...fun!

Thank you my good friend running fairy!

Discover the Love

2010-07-19T11:44:00.000-07:00

This morning I had a conversation with a client who is working to regain her love relationship with her bike. Yes...you heard right. I did say love relationship. For many riders, there seems to be a special bond between them and the bike they so desperately love to ride. It carries them up mountain passes, across rough terrain, through fast race courses, and the hope is that it does so excitingly & safely. To me there is a trust between rider & bike, each needing the other in order to experience the joy of riding. Call me a little crazy (many will agree!) but I talk to my bike. Sometimes I catch myself just walking by my bikes so I can catch a glimpse of them. I say thank you when one of them gets me safely down a winding descent, or it magically seems to help me up a challenging hill. Cycling is much more than simply crawling onto the saddle. It is a relationship that can provide a life of memories and add an element to your life that can only be found by sharing time with your bike. Find time to ride but also to really look for the connection you have with the bike that gets who where you want to go!

Create Variation to Improve Performance

2010-06-23T13:03:00.000-07:00

Many times I am asked what's the "secret" to keeping workouts (WO) fresh and getting the most from your WOs. One key is to create variation within repetition. So what is variation within repetition? It is completing the same mode of WO but creating small changes in that mode each time you do it. For example, Your training schedule might call for you to run 3x/week. The popular way to address this would be to have a speed run, a tempo run, and then some sort of long slow distance (LSD) run.

Although this can be effective, I believe you can develop better performance by creating variation within each mode of WO. Many athletes will get stuck in a rut and wind up doing the exact same speed, tempo, and then LSD run each week. You will benefit from these modes of WOs, but creating variation within each WO will give you just a bit more improvement in performance because the body is challenged each time, creating higher levels of progressive adaptation.

For example, maybe your prescribed speed WO is to complete 6-8 x 400s on the track. You could just go out and complete this track session, or each time it is prescribed you change it up just a bit. Maybe after each 400 you complete 1min interval of jump rope and then take a cool-down lap. Maybe you complete a 400 and then complete one set of stadium steps prior to your cool-down lap. Maybe on one 400 you run the first first 200 easy and the second 200 all out...or vice versa.

The take home point is that each time you complete a prescribed WO, you keep you body guessing as to how you might complete the WO. This will help keep your WOs fresh and help you challenge your body to adapt at a slightly different level as compared to just doing the prescribed WO the same old way each time your coach sets it up on your training schedule.

Save It For The End

2010-06-06T15:35:00.001-07:00

When it comes to coaching, most of you know that I believe the run is where triathlon is won or lost. Not to take anything away from the other two events, but many recreational multisport athletes spend too much time trying to get faster in the water. Truth is, most athletes should focus on good swim form, but spend most of their time cleaning up their bike/run form and working on getting faster in these domains. A recent win at the 70.3 event in Hawaii points in this direction.

Two-time Ford Ironman World Champion Tim DeBoom has demonstrated in the past and now again that a strong run can win big events. He recently won the 70.3 event in Hawaii. After the swim of this event, DeBoom was a full two minutes behind the leader. DeBoom was in 3rd coming into T2, a minute behind the leaders. Things changed on the run as Tim tackled the run course looking like he was just starting his race. The report said that his "controlled, swift pace was enough to make the difference on the day." Ultimately, Tim chased down the two others in front, & this was enough to win the day.

So the next time you are deciding how to spend the time you have on training you might want to consider taking more time to work on the bike & run. Based on what I know those athletes who have a strong bike & run always seem to have the better finish times.

Big Day At Kansas 70.3!

2010-06-06T15:08:00.000-07:00

Kansas 70.3 turned out great results for 3SF athletes! Check these out.

Luke Wilson: 4:24:32
Jimmy Montalto: 4:43:59
Brad Meara: 4:53:41
Mark Montalto: 5:05:11
Sara Plunkett: 5:49:11 (1st 70.3 IM race!)

Great job and hats off to all of these athletes. The IM 70.3 series events offers up a great challenge on some pretty demanding courses. Everyone did a great job...just beng out there is awesome enough. I hope everyone had a great day and are planning their next event.

Don't Race Without Strategy

2010-06-03T05:11:00.000-07:00

As we approach the Hospital Hill 1/2 Marathon and the Kansas 70.3 Ironman, I wanted to review the importance of race day strategy (RDS). Many endurance athletes really don't even consider RDS. But they should! Athletes don't achieve their race goals because they don't have a strategy going into race day. Having a plan for race day will greatly increase the likelihood that you will PR or have a good race. So here are three things to consider for RDS.

1. Start Slow - That's right! Too many athletes go out like gang busters only to find themselves huffing & puffing 10-20mins into their race. Ease into your race...warm up, and then you can push your effort. You expend too much energy at the beginning and you will likely never recovery.

2. Respect the Course - Don't try to blast up the hills and hammer down the backside. Use the course to your advantage. Remember that endurance events are about a total time that is based on an average pace. This means that each mile can vary, and should vary based on the course layout. Your pace can and will change based on course layout.

3. Save It for the End - You can do a lot for your overall time and race confidence if you have something left in the tank to give with about 3 miles remaining in your race. There is no better feeling than to be able to drop the hammer on the last 3 miles and no worse feeling than to know that each mile you are getting slower and slower. The latter happens because the racer did not follow rule #1 & #2!

Following these simple rules can help you have better races and better results. Try to keep in mind that there is more to endurance events than just going out there and wailing away at the course. In essence, racing in an endurance event is much like playing a round of golf. The old strategy of "grip it & rip it" does not usually produce favorable results on the golf course and the same usually holds true for endurance events. Know your ability level, don't overestimate your ability, start slow, respect your course, and finish strong...these are some basic tips for RDS!

3SF Partners with Rufus Racing

2010-05-25T20:04:00.000-07:00

I am happy to announce a new partnership with Rufus Racing (RR), a multisport event management company under the direction of Ruth Sawkins. Ruth is no "newbie" when it comes to event planning and direction. She has worked as Webb City Youth Soccer League Director and at the YMCA as a Program Director in Carthage, MO and Joplin, MO. She oversaw multiple programs including youth & adult sports, tournaments, fitness events, 5ks and bike rides.

Our goal with this partnership is to provide multisport athletes in the surrounding four state area with an opportunity to receive quality coaching and event services. I will become the "official" coach for RR, and will work closely with Ruth to develop clinics and workshops for athletes that will precede RR events. I will also offer training programs for athletes that will be specific for a number of RR events.

If you would like to know more about RR events or how to become a RR team member, please visit the RR website at www.rufusracing.com. Check out the website and check out our coaching services. We are convinced that you will be pleased with both!

Fetchdrag!

2010-05-23T22:36:00.000-07:00

Multisport is much more than just a sport that we all love. Along the way we learn things about ourselves and others through the sport. But I never thought that it would help us create new words for Webster's Dictionary...boy was I wrong. Through multisport Jenny Clark is helping us add to our expanding body of knowledge!

Fetchdrag (n.) - The result of playing fetch with a large mammal whilst that mammal is attached.

Here is Jenny's story behind the word. Several months ago, after the walnuts had ripened and begun to fall, Buddy, my golden retriever, and I were running in the dark. A car passed with brights blazing, blinding me, and I stepped on a walnut and fell right on the nut. In my anger at the offending nut, I picked it up and threw it as hard as I could.

Naturally, who should want to play FETCH, but my Buddy, on a leash attached to me while I was still on the ground! He took off as if shot out of a cannon until--BOING--reached the end of the leash and then dragged me a few feet until he figured out he was tethered.

After I got back on my feet and we passed the area where I'd thrown the nut, Buddy then heroically saved me from stupidly tripping on said nut a second time. He proudly picked it up in his mouth and carried it home, head and tail high, quite princely.

Lesson learned: If you fall on a nut in the road, don't throw it back where you'll step on it again, throw it on the side of the road for the squirrels! (Oddly enough, Jenny never mentions another potential lesson learned...Don't play fetch with a dog to which you are tethered!)

When we reached the end of the run, Buddy had to deliver the slimy nut into my hand; disgusting, but a small price to pay for not suffering further pain and loss of skin. Then he proudly proceeded to lick off the blood running down my leg...human's best friend!

Training At Home

2010-05-16T12:23:00.000-07:00

Did you know that the average person spends about 40mins just getting back & forth to their gym for their workouts. If they make this trip 6x/week, this totals about 240mins (4hrs) of time behind the wheel, that they could have spent in their home gym...if they had one. In addition to this, the average cost of a 1 person membership to a nice health/fitness club is about $65/month. This works out to be about a little less than $800/year. According to a 2009 survey from market researcher Mintel the median annual cost for a new gym member is $775. Keep in mind you also need to add cost of gas it takes to get back & forth to your gym. All together a person is going to spend roughly $1,000/year to maintain a gym membership.

I think that gyms like Lifetime Fitness, Ballys, & others do have their place, but I also believe that your money is best spent on putting together your own home gym. In the long run, it costs you less, and provides you more time (no more driving to the gym) and greater convenience. What is to be included in a home gym depends on your fitness needs and goals. I have everything but a pool and have about $3,000 in my gym (everything you see in the picture). Your biggest cost will be your bike, treadmill, and pool (if you choose to have one). Free weights, benches, balls, bands, & other strength training equipment can be bought for little next to nothing! There is no limit to home gyms and you can put them together as you go. If you would like to know more about home gyms or are interested in setting you your home gym, touch base with me.

Fitness Secret of Weight Loss

2010-05-11T15:32:00.000-07:00

Every day I see or hear something about an amazing weight loss story. Just recently the Today Show had the most recent "Biggest Loser" contestant who was just voted off the show. But not before he was able to lose about a 100 pounds! Sure this is a great accomplishment, but don't be fooled about the EFFORT it takes to accomplish such a feat. So this brings me to the most asked question I get as a coach & personal trainer. "What is the best type of exercise I should do in order to lose weight?"

Truth is that any exercise mode (i.e. type) can produce significant results if it is done correctly, and this is where most people go wrong. The real key is to up the intensity. The intensity level should be based on the persons current fitness level & as this level improves, the intensity should go up! I help my multisport athletes and general fitness clients develop weight shaving intensity programs by using dose intervals. These intervals are based on a combination of fitness levels and mode of exercise. If you want to know more on how to set up a training program that gives you the best outcome on less time, feel free to touch base with me.

Women on the Move

2010-05-04T07:29:00.000-07:00

Not often do I get to meet a person who has as much zest for life as Jenny Clark. Just recently she was selected as the "cover girl" for the first issue of the Columbia Woman Magazine...a magazine to celebrate and feature women and women's issues in Columbia, MO. Jen was a great selection! She is a go-getter, optimistic, and truly has a passion for living a healthy, fun-filled lifestyle.

She is successful in her career, her family, and her sport. I am honored to be able to work with such a person and have her entrust me with the continued development of her multisport experience. Congrats Dr. Clark! If anyone fits the bill...it is definitely you.

Enzo Shows Endurance...Dad on Decline??

2010-04-25T05:03:00.000-07:00

I love it when one of my athletes has a great performance. It helps validate that what I do as a coach & trainer actually works. But truthfully, it is not that hard. If provided with the right training, rest, & nutrition, the "performance potential" for the human body only improves.

However, a more difficult and enjoyable task it to help an athlete balance their time between parenting and personal athletic achievements. Take Mark here for example. The picture clearly points to a dad who is behind a few hours on sleep while Enzo is ready to workout all day! If you know Mark you also know that sleep is one of his favorite things to do, besides training and racing...and of course being a daddy! So the big Q is how does daddy do it all?

My best advice is to take it in stride. As a coach & father of two (4yr old & 3month old), I look for little breaks in the day where I can get in 30mins here or 60mins there. Also don't be afraid to pack up the little one and take him/her with you. My son goes to gymnastics on Thursdays. During his workout, I go right to the treadmill with Izzy with me in her car seat. She looks up at me in total amazement while I get in a hard run of 30mins. I'm certain she is thinking, "How does he get those things attached to his hips to move so fast?"

Load 'em up and take 'em for a ride. On Tuesday nights my 4yr old accompanies me on a group bike ride. He joyfully takes the role of being the coach while I have him in tow. He barks out orders like, "Catch up dad." "Go around him." "Go faster dad." It makes me wonder if I am this bossy with my own athletes..LOL! Then on other days we ride around our block...him on his new trek (I even installed a bottle cage behind the seat) and me on my cruiser. We hop off and then we play chase. He likes me to try and catch him.

So to bring this conversation back around to the point. There are ways to do it. But most importantly, include your children. There is no better feeling than watching your kids take an interest in something their "Old Man" can teach them. Too many multisport athletes become selfish with their time and go out without their children. Sure...you may have to give up a top spot in the awards ceremony, but trust me...the first time you see your kid in a foot race and he "throws down" and you KNOW it is because he has learned it from you...well, that is better than ANY award I have ever received. Take 'em out! Teach your children that even us old dudes can still move pretty fast.

So onward Mark & Enzo...your days of endurance have just begun!

Spring is Here!

2010-04-03T15:47:00.000-07:00

Today I was out for one of my long runs (25miles) and really had a chance to take in the beauty in our world. I ran slow enough to focus on the light spring breeze as it gently pushed me on the back...as if to say, "nice to see you again." The birds' songs filled the air and the musty but familiar smell of the blooming trees fill my nose as I fueled my legs with fresh oxygen. Gone are most of the treadmill days. I welcome the nature runs, outdoor hill repeats with the setting sun, and the crisp spring morning speed WOs on the track. Days like these always remind me as to why I chose to be an endurance athlete. These moments quite my mind, open my eyes, refresh my spirit, and strengthen my body. I am thankful that God gave me the opportunity to worship him through my living temple. God's speed to all of you out there who cherish the same feeling. Train Smart...Race Hard!

Here's Izzy!

2010-01-15T04:52:00.000-08:00

What a crazy last 7 days we had in the Morris home. Isabella (aka Izzy) Grace Morris was brought into this world on 1/7/10 at 7:57am. She did not waste any time in getting here either! Mom woke early (4amish) to inform me that she was "feeling something." We timed contractions & they were regular, so I sent her packing to the hospital. Yep, she had to go by herself as I got our 4 yr old ready to go across the street to the neighbors. By the time I got Braeden to the neighbors and got to the hospital, Izzy was ready! The doctor barely made it to delivery! So, all is well. Mom & Izzy are doing great & Braeden is adjusting to having a sister. Here is a pic of Izzy in her "bili blanket." Being a coach you know I would have to introduce her to some kind of performance technology. Never too early to give 'em a head start.

Shay Does It!

2009-09-27T21:32:00.000-07:00

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.

I Met Frank

2009-09-23T05:17:00.001-07:00

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...

Youth Summer Clinics - SUCCESS!

2009-09-11T05:18:00.000-07:00

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.

The Katy Trail Gave Me the Cycling Bug

2009-08-26T11:28:00.000-07:00

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.

Creating Family Bonds

2009-08-06T10:46:00.000-07:00

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.

Bike Training for IM

2009-08-01T14:20:00.000-07:00

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!

Journey to IM

2009-07-29T06:57:00.000-07:00

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!

Race at Red Oak

2009-07-08T23:31:00.000-07:00

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!

More From the Alps...

2009-06-12T06:14:00.000-07:00

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....

3SF Athlete in the Alps

2009-06-09T05:41:00.000-07:00

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

Remember Why We Run...

2009-06-08T05:17:00.000-07:00

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!

2009-06-08T04:58:00.000-07:00

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!

A Clean Bike is a Fast Bike!

2008-12-25T21:45:00.000-08:00

Many triathletes and cyclist alike neglect their rides...they go weeks, even months without cleaning their ride. I see many of my athletes out riding dirty bikes. Here are a few basic cleaning tips to follow. The off-season or a cold winter day is a good time to clean up your ride. It will save you time and money, and can even make you faster on race day.

1. Check your brake pads - I recommend replacing them about 1x/season and more if you ride in wet weather or dirty conditions. After each ride it is very easy to remove the wheels and simply wipe the grime off the brake rim strips and brake pads. This can help you increase the longevity of your brake pads and increase brake responsiveness.
2. Drop your chain - Remove your chain from the chainring and spin your cranks slowly. If they spin easy and freely, then you are good to go, if not or if you hear grinding take it in to the shop for a bottom bracket overhaul. Again, if you simply wipe down your BB and clean your chain after each ride you can prolong your BB and decrease pedaling resistance.
3. Flip your bike - Turn your bike over and inspect the BB and down tube. Wipe all grit and grime from the area. Inspect it for rust or dents.
4. Don't use water - I never use water to clean my bikes. I prefer Simple Green. It is biodegradable and nontoxic. It does a GREAT job of cleaning and will easily remove dirty lube which can break down the components on your bike.
5. Feel up your rubber - OK...keep your mind out of the gutter! I 'm talking about checking your tires! Look for cracking in the side walls or a flat surface on your tires. If you ride your bike on an indoor trainer, I recommend removing your racing tires and replace with a cheap tire while using the trainer.
6. Spin the hub - Be careful not to over tighten the clamp on the trainer. This can bend your quick release. Spin the wheel...if the hub spins smoothly good...if you hear grinding or it is bumpy when you spin it, time to replace it.

Following these simple tips and checking/cleaning your bike after each ride can make you a slight bit faster, reduce the need to replace parts, and make you look better when you are out there doing what you do best!

Multisport Fitness Using Alternate Modes

2008-12-07T20:08:00.000-08:00

Weekly I receive emails from athletes who are concerned about not being able to complete prescribed workouts on their training schedule. They are concerned about maintaining their fitness levels when they are not going to be in a place where they can get in a swim, bike or run. Truth is, especially during the off-season, that alternate forms of training can be very beneficial and help an athlete maintain fitness and even build higher levels of fitness. So much of successful multisport racing is based on aerobic efficiency. Theoretically, aerobic fitness can be achieved using various modes (types) of training. So if you are not able to get in a swim, bike, or run...that's OK...don't lose sleep over it. Try other forms of exercise such as circuit weight training, fitness walking, various cardio equipment, skiing, hiking, snowboarding...basically the options are limitless. The key here is selecting an alternate form of training and maintaining consistency/frequency, and then get back to your prescribed training when you are capable!

Tips for Winter Training

2008-11-22T13:34:00.000-08:00

If you are like me, it can be really hard to get out of a warm bed on a cold winter morning to log miles on the bike or to head out for a winter LSD run. But the truth is this is where you can make the most improvement in your aerobic efficiency and increase your volume. I have spent many winters out on the cold roads logging miles to prepare for upcoming seasons...and the results..PRs in most races following a long winter of slow, aerobic training. Ask any of my athletes who have followed this advice and they will tell you that it does make a difference. One way to increase the likelihood that you will get out there during the cold is to enlist a buddy or buddies crazy enough to do it with you. Misery in numbers is always better than going at it alone, plus everyone who joins in reaps the benefits during the warm summer months of racing. So bundle up, hit the road, and tell Mr. Freeze I sent you!

KC Weekend Event a Success!

2008-10-22T22:23:00.000-07:00

The KC Marathon Weekend was a great success for 3SF athletes. In the half marathon, Brad Meara(1:26:38), Whit Plunkett(1:50:16), Anne Stichnoth(1:58:54), & Marcelle Bruck(1:52:39) all set new PRs. Jenny Cook had a great time(1:57:21) recently returning from injury. Julie Houts(2:31:41) completed her first half-marathon guided by her good friend Sara Plunkett. Jimmy Montalto(3:26:34) finished with a strong marathon despite making a couple bathroom stops along the way! Susan Plunkett(41:01) completed her first 5k. Coach D(4:17:17) had a tough day with the marathon, cramping from 18 through the finish...yuk! But it was fun for all and afterwards we celebrated with lunch on the plaza. Good job gang!

Jenny Cook Starts to Ride...

2008-10-21T19:47:00.000-07:00

So what's next now that Jenny has won the 2008 MARA Grand Prix Race Series? Well it is a new bike and new training as she will prepare to tackle her first season of road racing & multisport in 2009. Just got an email from Jenny and she is as giddy as a kid in a candy store, and who wouldn't be with a new ride like this one...all the bells and whistles. If Jenny is anything on the bike like she is on the run watch out...she will be a speedy flash of yellow & black! Congrats Jenny on your new ride. Look forward to seeing you on the road.

Meet Brad Meara

2008-10-21T19:34:00.000-07:00

Just wanted to take a moment to introduce Brad Meara...newest member of 3SF. Brad is an MD, daddy, & an avid multisport athlete...but more than this he is a real class act. At the 2008 IM Austin event, Brad stepped up and wrote the check for Luke to cover his entry for World's. Although Luke posted a great finishing time, he did not expect to have a shot at 2009 World Championships. But when it rolled-down to him, he did not have his $$$ with him to cover the cost and Brad wrote the check for him. If Brad would have not done this, the spot may have rolled down to him...talk about sportsmanship and a true friend! Not to worry though. Brad is on his way to his own slot for World Championships. He is a great person and great athlete, and 3SF is lucky to have such an athlete. Welcome Brad...see you out training!

Side Plank for Core Muscle Strength

2008-10-14T21:56:00.000-07:00

Core mucle strength is critical for runners & multisport athletes. Having a strong midsection helps stabilize the body while in motion and reduces fatigue and risk of injury during endurance events. Here is a great illustration of the side plank taken from About.com: exercise: To complete this exercise begin by lying on your side. Push up so that your body is supported by the right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place. Add this ab exercise to any routine to help increase core muscle strength.

Kids Embrace Triathlon

2008-10-13T23:30:00.000-07:00

I have seen many athletes have life altering experiences during triathlon. Children are no exception. During the 2008 Hy-Vee Kids Triathlon these two young ladies experienced one of those moments. One of the young ladies was too late to enter the race but decided that it was important for her to be at the event in support of her best friend. Over the course of the event the cheering & support of one young lady helped her friend go from being last place out of the water to finishing the event strong enough to secure a medal spot for her age group. This picture reflects the appreciation they had for each other. Over the course of my life I have had the opportunity to participate in many sports. In other sports I have never seen the level of support & ecnouragement that multisport athletes provide for each other. I have developed long lasting relationships as the result of participating in multisport events. This is a great example of how children also have the opportunity to do the same. So get them involved! Teach them the sport, take them to events. Encourage their efforts and praise their achievements and you will help them develop a love for a sport that can last a lifetime. For more information on children and multisport visit www.alivewithmissionme.org.

Wise-Cook Wins 2008 Mara Grand Prix...

2008-10-09T21:13:00.000-07:00

OK...I have coached a lot of people but here is one of the most determined athletes I know. Jenny was able to hang on and win this years MARA Grand Prix Series. It is a remarkable feat in its own right, but especially sweet for JC. During this journey she has faced the personal struggle of her brother being diagnosed with cancer and fighting for his life. She has faced injury...and through all of this she kept her head high and believed in her own ability to overcome. JC has been able to put it all together and pull off one of her life-long running goals. I am honored to be her coach and have her zest for running and life rub off on me. Keep "throwin it down" Jenny! CONGRATULATIONS!

Plunkett Shows Off New Suit...

2008-10-09T13:05:00.000-07:00

Whit is my "gear guru." Here he is showing off his new wetsuit during the half IM at Austin. This was Whit's first IM event and overall he did a great job. Whit is a great success story. When he came to 3SF he was your typical hardworking American male. At 252lbs, Whit was struggling to briskly walk on the treadmill. Two years later he is hanging around 185-190lbs, has completed numerous multisport events & half-marathons. He is becoming a machine on the bike (averaged over 17mph for his first IM event) and can do speed work under 7min/mile. Whit is a great example of dedication & commitment to changing his lifestyle. Can't wait to see what he throws down next season!

Montalto's Enjoy Austin

2008-10-07T20:06:00.000-07:00

OK...more eating issues surrounding 3SF athletes. I ask them to send me race reports and pics from the race and I continue to receive pictures around eating! If it weren't for the posted race results I would have to wonder if anyone raced at all. On the contrary, Jamie deserved some fries! She finished her first half IM event, with Mark cheering her on, while she swam, biked (on her new bike), and ran her way into IM history. She said she struggled with the heat, but managed to stick with it and push through. Jamie was unfortunate to be cut just short of the finish for the IM Kansas event as the result of inclement weather. Good news is that her swim time and bike time improved from the IM Kansas event. Great job Jamie...hope you enjoyed those fries!!!

Tim Enjoys Post Race Meal??

2008-10-06T20:24:00.001-07:00

OK...good thing I don't attend these events with some of the 3SF athletes. Tim Bruck had a great half IM in Austin. He completed his first ever half IM event under 6 hours and I guess he felt like that entitled him to a special treat. All day I preach moderation...and you see how well my athletes listen! Well, Tim is kind of a rebel. The ONLY athlete I have ever had that goes out for his first IM event and gets slapped with a 4 minute drafting penalty! The officials threw him in the penalty box for four minutes. I guess Tim thought he just needed a little break...that is definitely one way to go about it. Way to go Tim!

Newest 3SF Couple

2008-10-06T20:00:00.000-07:00

Welcome our first 3SF newly weds...Mark & Jamie Montalto! I had the distinct honor of introducing Mark and Jamie. On Sept 20th they tied the knot in Herman, MO. Of course being avid multisport athletes, they decided the best thing to doing to start their new lives together was to have a bike ride the morning after the wedding. It was a great 30 mile ride along the KATY trail in Herman, MO. We finished the ride and decided finish the ride with a sweet treat from the "Chocolate Box." In celebration of their wedding we had a great excuse to deviate from the healthy eating habits of mulisport athletes and gorge ourselves with outstanding chocolate treats! I look forward to watching Mark & Jamie accomplish their new life & race goals together. Congratulations Mark & Jamie!

Rick Joins 3SF & Completes First Tri

2008-10-04T19:08:00.000-07:00

Rick Friesen...one of the newest 3SF athletes just recently completed his first tri in Colorado. Here's a quick report of his race. Great job Rick! "Big race yesterday...it was awesome. Lots of fun. Race got off to a pretty good start. The first leg of the swim was right into the sun, it was hard to sight, and I was pretty winded after a couple minutes. I took a deep breath and calmed down and once I got around the first buoy, I got in a nice rhythm and the rest of the swim went pretty well. I was out of the water in less than 18 minutes, which I was happy about. It was a little slower than I usually swim that distance, but in open water, at altitude and the fact that I probably added about 100m by not swimming in a straight line, so I was really happy with that. After the swim, I was definitely tired, but excited to get on the bike. It took a little while to get going, but after a while, I felt pretty strong. Then came the run. Miles 1 and 3 sucked ass, but mile 2 was pretty good. But even though it was physically and mentally tough, it was so much fun, and I was really proud of how well I did. I'm really excited to work hard to get better for next time."

My buddy...

2008-10-02T14:10:00.000-07:00

I just thought today I would share my best kept training secret with all of you. He is my coach & best friend. After a hard day at the gym coaching & training he always makes my day better. Children represent our future. They are our hope for a better future. They are the personal legacy we leave behind. I can't think of a better way to honor my son than to share him with the world...yeah this is a little mushy, but so what. That is the way it is when you become a daddy. Sure, I don't train as much, race as much, and probably put on a few pounds...but the bottom line for me is the feeling I get when my little guy throws out, "Dada...race?"...and away we go! This is the best time I have ever had with training. I hope you enjoy the pic and hope that all of you athletes out there that are moms & dads or soon to be take time to share your passion with your children...life is a race...enjoy it!

Time to Grow!

2008-10-01T20:15:00.001-07:00

Things have been busy for 3SF...thus my lack of regular blogging. Because of continued success, I am introducing our newest 3SF coach...Nancy Strickland. Nancy has a big background in multisport coaching and pesonal training. She has numerous 1st place overall finishes in short course. Her experience includes a BS in Exercise Science and over 10 years of developing training plans for multisport athletes and general fitness clients. She maintains National certifications personal training, triathlon, cycling, swimming and group fitness. Nancy is a great coach and motivator. She is a welcomed addition to the 3SF coaching staff. To reach Nancy email her at nenastrickland@comcast.net. She would love to hear from you!

Training Basics

2008-05-13T20:32:00.000-07:00

Over the past 10 years, I have seen many fitness fads come and go. As a seasoned trainer I can tell you that if it seems complex and confusing, chances are it is and it will fall short of producing significant results. On the other hand if it is basic & simple it will most likely produce the best results. In many of my performance training camps, participants go "old school" and get back to fitness bare essentials. A combination of time set intervals, basic body weight exercises, plyometrics, jump rope, & running always seems to do the trick. Looking for a quick but effective workout? Try this:

1minute x jump rope
1minute x mountain climbers
1minute x jump rope
1minute x alternating leg lunges
1minute x jump rope
1minute x bicycle crunches

Complete 3 full sets of the time-set interval in circuit fashion for a great 18minute training session. All you need is a good jump rope. The rest of the movements are body weight only. My motto, "simplicity is effectiveness."

Another Good Day at R4S

2008-05-04T20:53:00.001-07:00

Some of the 3SF KC crew along with a 3SF represent from Columbia turned out to show their stuff at Columbia, MO. Race for Sight early season triathlon. Again, 3SF athletes did really well. Mark Montalto grabbed 2nd in his AG. His lovely GF took 3rd in her AG. Mark's bro, Jimmy grabbed 5th in his AG. Everyone has a solid race! Rick Osborn showed up with his new bike and just couldn't wait to lay it down on the pavement! Rick was OK and so was his bike. He hopped back on & finished strong. Cynthia did great and looked real smooth. Cynthia is definitely turning out to be a long distance triathlete. My good friends Nancy and Steve Strickland turned up, and Steve had a solid performance taking 4th in his AG. BTW, Mark, Jimmy, & Steve are all in the same AG...so not bad at all guys. Great job to everyone, but most importantly...keep having FUN! See you at the races!

Proud to Be Coaching

2008-04-27T13:29:00.000-07:00

The month of April has stacked up to be a great month for 3SF athletes. Just check out some of these highlights.

Mark Montalto - 8th overall at MaxTrax Duathlon
Jamie Conrad - 1st in AG at MaxTrax Duathlon
Cynthia Shelby - 3rd in AG at MaxTrax Duathlon

The "Montalto Destruction" (Mark & Jimmy) - 3rd & 4th overall at Garnett Duathlon
Your Old Coach - 6th overall at Garnett Duathlon - I had to race against the "Destruction" - no fair! :)

Sara Plunkett - PR at OKC Marathon - top 15 finish in her AG (now less than 4minutes away from qualifying for Boston!!)
Whit Plunkett - PR at OKC Half Marathon
Jamie Conrad - Races Garnett Du on 4/26 & then turns out < 2hr OKC Half Marathon on 4/27 - MACHINE!!!

Jenny Wise-Cook - AG leader for Mara Grand Prix Series - leading by 26 points (shes gonna win it this year!!!)

Starting Them Young

2008-04-22T11:44:00.000-07:00

OK...as a trainer & coach one of my biggest soap box issues is physical inactivity & obesity among today's youth. Today, nearly 20% of all kids between the age of 2-19yrs are overweight. That is a whopping 12.5 MILLION children in our country. So here goes...there is something terribly wrong with that picture! Many readers will remember how you spent your summer days out running, riding your bike, & swimming at the local pool or "swimming hole." Today many children don't own a bike, never learn how to swim, and run only to sit down in front of a video game or TV. So what do we do? We start them early. I am not saying you should try and make your kid the next Tiger Woods, Hunter Kemper, or Payton Manning. What I am saying is just take them along...let them see what you do, stand back and watch how they will adopt an active lifestyle. Next week in Columbia, MO we honor "Bike, Walk, & Wheel Week." It is a huge community initiative where everyone is encouraged to be more active. So if you are reading, I challenge you to create your own "Bike, Walk, & Wheel Week." Get those kids going! If this really interests you, check out my youth health initiative program at http://www.alivewithmissionme.org/.

Success at MaxTrax!

2008-04-20T05:04:00.000-07:00

The multisport season is officially underway for 3SF athletes! This weekend six 3SF athletes (Whit, Mark, Jamie, John, Anne, & Cynthia) braved cold rainy conditions and completed the MaxTrax Duathlon in Columbia, MO. We had great success! Our standout athlete this race was Mark Montalto. He complete the LC in a blistering 1:17 and some change. Mark dropped his first mile on R1 at roadrunner speed of 5:36/mile and he did not slow down much from there, completing all of his run miles at less than 7:00/mile. Mark finished 8th overall & 1st in his age group! Mark passed me on the bike like I was standing still. So much for the old coach keeping up with the fast young athletes! Jamie finished 1st in her age group in the LC, while Cynthia grabbed 3rd in her age group in the LC. This was Whit, John, and Anne's introduction to multisport racing & all of them looked very strong. Everyone reported they had a great time & no doubt, based on the opening 2008 race we are going to have a great racing season. Next up...the Garnett, KS duathlon. Let's take 'em by storm.

Cross-Training is Key!

2008-04-15T20:33:00.000-07:00

One of the biggest things I struggle with as a coach is getting my athletes to cross-train. Many of them think that more swimming, biking, & running leads to better performance, & to some degree that is true. However, some of the best training a multisport athlete can do is done out of the water, off the bike, and opposite of the run. Don't be afraid to mix it up. Things like boot camp class, pilates, yoga, hiking, jump rope, and traditional sports like golf, basketball, baseball, softball, & soccer can help you engage different muscle groups and muscle fiber types which can lead to better performance during multisport events. Yeah...even pogo stick jumping can be a good form of cross-training. Don't believe me...try it out for yourself!

Cold Day for the Jay Dix 10K

2008-04-13T13:04:00.000-07:00

We were out for "family support" at the Jay Dix 10K. My wife bundled up and tackled the race while Braeden & I provided support. She did great! She is gearing up for the 2008 Hospital Hill (HH) Half-Marathon. This will be Marian's 2nd year to be a pacer for this race. Since having Braeden and finishing up her Ph.D. in Clinic Health Psychology, she has little time to train for running & multisport events. Just "two training runs a week plus quality x-training" I told her. "That will give you all you need." Like other females, my wife tends to see increased injury rates with added volume and I believe this is primarily due to the size of her Q angle. But not to be discouraged. It is only a limiter for females who are training with too much volume without constant monitoring of their overall training load. Last year Marian was more than ready for HH, & she will be again this year. Ask me more about the "Q angle" if you are interested.

Headed to Ft. Worth

2008-04-08T21:53:00.000-07:00

Making a quick 3-day trip to Ft. Worth, TX for the AAHPERD Conference. I will be presenting the Alive With Mission Me! (AMM) Elementary, High School, and Clinic/Camp health initiative programs. I have been involved with this project since 2003 and have recently become the Senior Vice-President and Clinic Director for the company. We are partnering with USAT and EKHO Heart Rate Monitors to try and help win the battle against childhood physical inactivity and obesity. If you do not know about AMM check it out at http://www.alivewithmissionme.org/. It is definitely worth reviewing. Everyone on this project has worked very hard to develop lots of good stuff to help teachers, trainers, and multisport coaches provide children with effective & stimulating activites to help increase childhood physical activity. More updates and pics to come! Yes...that's me with long hair!

OK to Grab It!

2008-04-08T11:25:00.000-07:00

I never thought when I got into this sport that I would become less modest! I am a pretty laid back person, but to "grab it" in public...well I thought that was something I would never do. Then I was introduced to "Mr. Wetsuit." I call him "Mr. Wetsuit" because if not given the attention & respect required he will/can present real problems in T1 (transition 1: swim-to-bike). Over the years, I've learned to rely less on "Mr. Wetsuit" & just tweak my swimming and T1 skills. However there are times when he is needed (e.g. early season races, long distance races, and confidence booster). So if you are going to call on "Mr. Wetsuit" here are some things to make him & you happy. Trust me...I had too many early career races where I looked more like a dysfunctional Batman than a stellar triathlete. Follow these tips to improve your T1 times:

Make sure to use a lubricant (body glide is my favorite) to increase ease of: putting on your suit, shedding your suit, & decrease chaffing during your race.

Use a suit that is a two-piece vs. one-piece. I like Desoto because the top is separate from the bottoms and (in my opinion) easier to get on & off. Plus you can only wear the top without the bottoms if the water is cool, but you really don't need your entire suit.

Limit the use of suits. Unlike our superhero Batman, our skills are primarily based based on our human ability, not equipment. Sure we could debate all day about this one, but when it comes down to it, the fast triathletes are not fast because of their equipment, they're fast because they do the RIGHT kind of training.

So in short, go ahead a grab it! Of course I am talking about the wetsuit. Just remember, people are watching and in all my years of experience I have learned there are times and races when it is best to leave "Mr. Wetsuit" at home.

Working With MY Webmaster!!!

2008-04-07T11:10:00.000-07:00

Today has been a great day in the 3SF business. My great friend, and points leader in the Mara Grand Prix age group of 45-49, Jenny Cook is getting this thing up & going! I am so happy to have her on board. Just for all of you reader out there...she is great and can take of all your web management needs! Plus, she is REALLY FAST!