A Clean Bike is a Fast Bike!

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

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

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!

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...

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

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

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

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...

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...

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

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??

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

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

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...

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!

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

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

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

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

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!

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!

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

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

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!

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:

1. 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.


2. 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.


3. 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!!!

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!