To quote the Grinch (with a three year old in the house we have been watching a bunch lately). "Christmas is coming, it's practically here!" Once the Holidays are over the next thing most people start doing is planning New Years Resolutions and plans. Triathletes especially start thinking (if they haven't already) about race schedules and training. The health clubs and spin classes are always crammed full in early January as everyone starts to crank it up again.
I have recently had athletes (clients and others) ask me "When should I start?" It is a good question and there are a lot of variables to factor in before the correct answer can be determined.
BUT, as I sit here on a Saturday morning calculating the Annual Training Plans for a number of athletes that have targeted Kansas 70.3 as their first "A" race of the season I have realized that the "correct" time to start training for that event, if you want to follow the protocol established by Joe Friel in the Triathlete's Training Bible, is Dec 29th.
Happy Holidays.
Saturday, December 20, 2008
Tuesday, December 16, 2008
Resolution Run
Last year we organized a New Year's Day Fun Run. I found the name "Resolution Run" somewhere on the internet and, like any good idea on the net, I shamelessly stole it. Figured as I wasn't trying to make any money on the idea it was OK to "borrow". Last year we had about a dozen people show up, hopefully this year there may be even more.
Details are:
Details are:
When - 9am Jan 1st
Where - Muddy's Coffeehouse - 51st & Brookside Blvd
What - Fun Run 5 or 10k options in and around the Plaza and Trolley Trail
What else - Free drinks from Muddy's afterwards
What else - bring a coat or canned goods for City Union Mission and we'll donate them, besides that the event is FREE
Thursday, December 11, 2008
Cafe Press Shop Ready!
Just in time for the Holidays I have got the new MTC Cafe Press shop organized and ready to go. Thanks to MTC athlete Rian Sanders' wife Natalie (who's interesting blog you can read at www.trisupporter.com) for turning me on to the convenience of having a Cafe Press shop. Check it out here.
Sunday, October 5, 2008
2:32 & 1:35
Recently had a very cool experience.
For the past 7 weeks I have had the opportunity to do a lot of one-on-one coaching with a couple MTC athletes. Let me say I love meeting people for rides, runs or swims. If I had my choice I would have the opportunity to train with each of my athletes at least a couple times a week. Reading comments in someones training log is fine but looking them in the eye and having a face to face discussion is SO much better.
In any case, there is one particular athlete that started with me in mid August. During our first swim session together he wasn't able to swim a straight 50m. He could get down to the far end of the pool but couldn't make it all the way back without taking a breather. We worked together, often meeting at his pool at 5:30am to do drills, work on technique and improve his swimming fitness overall. Each swim seemed to bring new challenges and push him to new limits. He struggled, was frustrated at times but kept a positive attitude and persevered.
Last week we got together for a "test". His assignment was to swim a straight 500! Now this was way out of his comfort zone, 500 straight for a guy that couldn't swim 50 seven weeks ago? I am not sure he believed he could do it! I was there to cheer him on as the lengths clicked by and was so happy for him when he finished in 12:40 which equals a 2:32 "T-Pace". He text messaged me four time that evening saying how happy he was - "I feel more proud of myself now than after my first marathon!" If I am ever asked why I enjoy being a tri coach his story is going to be part of the explanation. He has a long way to go before he will be ready for his ultimate competition goal but he is on his way.
After watching my athlete do his thing I was ready for my own test - did the standard 1000m test, ended up with a 1:35 "T-Pace" which isn't my fastest ever, but not too bad for meter pool.
For the past 7 weeks I have had the opportunity to do a lot of one-on-one coaching with a couple MTC athletes. Let me say I love meeting people for rides, runs or swims. If I had my choice I would have the opportunity to train with each of my athletes at least a couple times a week. Reading comments in someones training log is fine but looking them in the eye and having a face to face discussion is SO much better.
In any case, there is one particular athlete that started with me in mid August. During our first swim session together he wasn't able to swim a straight 50m. He could get down to the far end of the pool but couldn't make it all the way back without taking a breather. We worked together, often meeting at his pool at 5:30am to do drills, work on technique and improve his swimming fitness overall. Each swim seemed to bring new challenges and push him to new limits. He struggled, was frustrated at times but kept a positive attitude and persevered.
Last week we got together for a "test". His assignment was to swim a straight 500! Now this was way out of his comfort zone, 500 straight for a guy that couldn't swim 50 seven weeks ago? I am not sure he believed he could do it! I was there to cheer him on as the lengths clicked by and was so happy for him when he finished in 12:40 which equals a 2:32 "T-Pace". He text messaged me four time that evening saying how happy he was - "I feel more proud of myself now than after my first marathon!" If I am ever asked why I enjoy being a tri coach his story is going to be part of the explanation. He has a long way to go before he will be ready for his ultimate competition goal but he is on his way.
After watching my athlete do his thing I was ready for my own test - did the standard 1000m test, ended up with a 1:35 "T-Pace" which isn't my fastest ever, but not too bad for meter pool.
Tuesday, September 23, 2008
Couple things
Been some really exciting things going on recently. First there were six MTC athletes competing in Half Ironman races over the weekend:
Redman Triathlon in Oklahoma -
Redman Triathlon in Oklahoma -
- Rachel Kraenow finished her first ever Half in 6:14 - "not bad for a short course athlete"
- Heather Hull set a 5 min swim PR and "officially" finished her first Half (after missing out by 2 miles at KS 70.3) in 6:12. No rest for Holly, KC Marathon is right around the corner.
- Trish O'Donnell also had her first "official" finish, going 6:50. Next up is the Chicago Marathon!
- Finally Tim O'Donnell capped off a great season by setting a 25 minute Half Iron PR, going 5:07. Nothing for Tim until 2009.
Matt Johnson and his new bride Deva Featherston travelled to Cancun 70.3. Deva successfully finished her first Half to wrap up her first season as a triathlete (she couldn't swim 100 straight when we started back in January!)
The other thing going on that I really fired up about is the new "Kansas City Triathlon". I am part of the Race Committee planning on a quality Olympic (1.5k - 40k - 10k) and Half Olympic (750m - 20k - 5k). Save the date - May 31, 2009. Tentative routes are:
Bike Course (clockwise - 2 loops for the Olympic)
Run Course (counter clockwise - 2 loops for the Olympic)
The goal for this race is to bring the best quality Olympic distance event the Kansas City area has seen since USAT Nationals were up in Smithville. Many more details to come.
Monday, September 8, 2008
Ironman Update
In the last two years of coaching I have come to realize that helping someone else accomplish their Ironman dreams/goals is almost as rewarding as accomplishing my own.
It is quite a thrill for me to speak with an Iron Virgin many months before their race and then slowly, as the season goes on, watch them progress as an athlete. I consider it quite an honor to be a part of these peoples' journeys. In many cases my athletes are total strangers when we first meet but as the season goes on I begin to know them very well - what is going on with their families, when they are sick, when they struggling at work etc.
I get to watch as they go through breakthrough workouts and training races that leave them feeling exhilarated and others that shake their confidence and belief that they will ever be ready to accomplish the goal they have set for themselves. I get to talk them down from the "ledge" as their race grows near and they start to wonder if they have done enough of the right things. I also get to speak with them after they have finally been able to cross the finish line and hear Mike Reilly scream out their name and proclaim they "are an Ironman!"
These last two weeks have seen some great Ironman performances and I wanted to recognize and thank the following people for letting me be part of their Ironman experience, I am very proud of each and every one of you!
IM Louisville - SWIM / BIKE / RUN / OVERALL / DIV.POS.
Maggie Bradley - 1:27:02 / 6:18:37 / 4:24:18 / 12:23:06 / 15 of 86
Tim O'Donnell - 1:17:52 / 5:57:23 / 5:20:31 / 12:45:14 / 91 of 260
Troy Oliver - 1:16:15 / 5:48:03 / 5:30:18 / 12:46:31 / 116 of 342
IM Wisconsin - SWIM / BIKE / RUN / OVERALL / DIV.POS.
Rian Sanders - 1:19:45 / 7:41:35 / 5:02:42 / 14:33:03 / 291 of 382
Preston Williams - 1:08:12 / 6:02:12 / 4:28:27 / 11:54:54 / 31 of 82
I would also like to recognize Aimee Warnke from Rolla, MO. She is a very special athlete who, at age 18 travelled all the way to Almere, Holland to represent the United States at the ITU Long Course World Championships. Despite a second degree concussion suffered during the swim, she finished the event's 2.5 mile swim, 70 mile ride and 18 mile run in 9:24:12. Aimee was the only girl racing in her age group which says a lot about this young lady's focus and determination at such a young age; I expect Aimee is going to have a great triathlon career ahead of her!
It is quite a thrill for me to speak with an Iron Virgin many months before their race and then slowly, as the season goes on, watch them progress as an athlete. I consider it quite an honor to be a part of these peoples' journeys. In many cases my athletes are total strangers when we first meet but as the season goes on I begin to know them very well - what is going on with their families, when they are sick, when they struggling at work etc.
I get to watch as they go through breakthrough workouts and training races that leave them feeling exhilarated and others that shake their confidence and belief that they will ever be ready to accomplish the goal they have set for themselves. I get to talk them down from the "ledge" as their race grows near and they start to wonder if they have done enough of the right things. I also get to speak with them after they have finally been able to cross the finish line and hear Mike Reilly scream out their name and proclaim they "are an Ironman!"
These last two weeks have seen some great Ironman performances and I wanted to recognize and thank the following people for letting me be part of their Ironman experience, I am very proud of each and every one of you!
IM Louisville - SWIM / BIKE / RUN / OVERALL / DIV.POS.
Maggie Bradley - 1:27:02 / 6:18:37 / 4:24:18 / 12:23:06 / 15 of 86
Tim O'Donnell - 1:17:52 / 5:57:23 / 5:20:31 / 12:45:14 / 91 of 260
Troy Oliver - 1:16:15 / 5:48:03 / 5:30:18 / 12:46:31 / 116 of 342
IM Wisconsin - SWIM / BIKE / RUN / OVERALL / DIV.POS.
Rian Sanders - 1:19:45 / 7:41:35 / 5:02:42 / 14:33:03 / 291 of 382
Preston Williams - 1:08:12 / 6:02:12 / 4:28:27 / 11:54:54 / 31 of 82
I would also like to recognize Aimee Warnke from Rolla, MO. She is a very special athlete who, at age 18 travelled all the way to Almere, Holland to represent the United States at the ITU Long Course World Championships. Despite a second degree concussion suffered during the swim, she finished the event's 2.5 mile swim, 70 mile ride and 18 mile run in 9:24:12. Aimee was the only girl racing in her age group which says a lot about this young lady's focus and determination at such a young age; I expect Aimee is going to have a great triathlon career ahead of her!
Wednesday, August 27, 2008
Racing in 2009
I have already mentioned one of these announcement but it is nice to see it is official. Other announcement that the USAT UltraMax and Club National Championships are going to be hosted down the road at the Redman Triathlon next September is intriguing.
Ken
Tuesday, August 26, 2008
New Events on the horizon for KC area triathletes
Couple other interesting things going on locally that will affect triathletes in the area.
- Had a long talk with the RD for KS 70.3 on Sunday. He has some changes planned for next year's event that sound pretty exciting and is working with others in the community to potentially bring another quality event to the KC area.
- There is a strong possiblity that another new group (which I am happy to be part of) is working on adding one or two new triathlons to the calendar for 2009.
Final note, I just signed a sponsorship arrangement with Rudy Project. Any MTC athlete interested in taking advantage of the 30-50% savings the deal offers should contact me at kwelsh1@gmail.com
Off to watch Ironman Louisville in a couple days - looking forward to riding the route and cheering the athletes on...
Some Congratulations are Due!
Within the last few weeks an number of athletes I have the pleasure to work with have been doing some great things. I wanted to take a moment to recognize some of their performances -
Top Finishes -
Michelle Bales Woods & Cathy Wood finished 4th & 5th overall at the Shawnee Mission Long Course Tri.
Tim O'Donnell & Aaron Williams also placed in their respective age groups at that event. (my personal performance was nothing to write home about however...)
Jason Fitzhugh has been tearing it up including 2nd in AG and 7th overall at Jackson County; Heather Hull also placed 2nd in her AG and crushed her nemisis.
Some "Firsts" -
Todd Dicus completed his first Ironman distance race at the Vineman Full on August 2nd. Way to go Todd!
Rob & Bianca Sullivan completed their first triathlons ever at the Jackson County Tri. Rob did the long course and Bianca the short. Congratulations to them both.
Rachel Kraenow did her first Long Course triathlon AND placed in her age group for the first time! Who says she is only a "short course" athlete?
Joy Taylor did her first tri up in Smithville, had a great time and is looking forward to the next one.
Mike Malfer successfully completed his first 1/2 Iron distance race at Pigman in 5:20.
Best of luck to the following MTC athletes doing Ironman races in the coming weeks:
Tim O'Donnell, Troy Oliver & Maggie Bradley all toeing the line at Ironman Louisville (Tim is doing #3 while Troy and Maggie are IronVirgins)
Preston Williams & Rian Sanders (both Virgins) doing IM Wisconsin.
Also best wishes to Aimee Warnke as she races the ITU Long Course World Championship in Holland on August 31st.
Special congratulations to two MTC athletes who recently tied the knot - Matt Johnson & Deva Featherston. Now that the ceremony is over it is time to get back to training for 70.3 Cancun!
Top Finishes -
Michelle Bales Woods & Cathy Wood finished 4th & 5th overall at the Shawnee Mission Long Course Tri.
Tim O'Donnell & Aaron Williams also placed in their respective age groups at that event. (my personal performance was nothing to write home about however...)
Jason Fitzhugh has been tearing it up including 2nd in AG and 7th overall at Jackson County; Heather Hull also placed 2nd in her AG and crushed her nemisis.
Some "Firsts" -
Todd Dicus completed his first Ironman distance race at the Vineman Full on August 2nd. Way to go Todd!
Rob & Bianca Sullivan completed their first triathlons ever at the Jackson County Tri. Rob did the long course and Bianca the short. Congratulations to them both.
Rachel Kraenow did her first Long Course triathlon AND placed in her age group for the first time! Who says she is only a "short course" athlete?
Joy Taylor did her first tri up in Smithville, had a great time and is looking forward to the next one.
Mike Malfer successfully completed his first 1/2 Iron distance race at Pigman in 5:20.
Best of luck to the following MTC athletes doing Ironman races in the coming weeks:
Tim O'Donnell, Troy Oliver & Maggie Bradley all toeing the line at Ironman Louisville (Tim is doing #3 while Troy and Maggie are IronVirgins)
Preston Williams & Rian Sanders (both Virgins) doing IM Wisconsin.
Also best wishes to Aimee Warnke as she races the ITU Long Course World Championship in Holland on August 31st.
Special congratulations to two MTC athletes who recently tied the knot - Matt Johnson & Deva Featherston. Now that the ceremony is over it is time to get back to training for 70.3 Cancun!
Friday, August 1, 2008
First Post
This is the first post for the MTC blog. Idea is to provide interesting information and relevant announcements to MTC coached athletes and the greater triathlon community.
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