Bike Training for IM

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

Journey to IM

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

Race at Red Oak

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

More From the Alps...

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

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

3SF Athlete in the Alps

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

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

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

Remember Why We Run...

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

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

Back to Blogging!

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