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Coach Ken lifeguarding IM Wisconsin
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Welcome to 3-Fitness & Wellness

Our Vision: To guide individuals to accomplish what they thought impossible, in fitness, health, and performance.

3-Fitness & Wellness provides services in the areas of triathlon training, personal training, and wellness coaching.

Our Mission:

  • We will educate, motivate, and support our clients with a positive attitude and in collaborative atmosphere
  • We will serve as guide to help clients accomplish fitness goals they, and others, never thought they'd be able to
  • We will assist clients in improving their current level of health and fitness through individualized programs; we do not believe in the cookie cutter approach
  • We will help those who consider themselves “non-athletes” to successfully compete in triathlons and other endurance races, and help triathletes improve their skills, techniques, and race performance through evidenced-based methods.

Why Guide?

guide bwConsider the Mountain Guide. Mountain Guides do not climb mounts for people. Nothing is accomplished, really, if you hire me as your mountain guide and pay me to go to the summit while you watch me with binoculars from the lodge.

As your guide, I help you plan the climb. We access your readiness for the climb and what you have and need in equipment and resources. Together we determine what route to take. We plan how long the climb will take, and how to handle elements we cannot control.

When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope - a support.
From Michael Arloswki, Wellness Coaching for Lasting Lifestyle Change

Recent Articles by Coach Ken

usat certcoach newThe Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone, July 10, 2017
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone, June 9, 2017
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone, May 9, 2017
The Vegan Triathlete
USA Triathlon Multisport Zone, August 8, 2016
How to Calculate Your Training Zones
USA Triathlon Multisport Zone, February 22, 2016
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

Periodization

Periodization

Periodization is a "time management" technique of training, where the training year is divided into specific periods related to the athlete's racing plans. Each period has a distinct area of fitness to improve, while maintaining the fitness levels achieved in previous periods. The basic principles of periodization are:

  • The athlete peaks for a limited number of key competitions. These we call the A races - the most important races of the year.
  • Long-range planning is essential. In order to peak for the important race(s), you must plan for them and the steps that are necessary to get to the best fitness for those races. Generally we have an annual plan, which is further broken down into multi-week periods and then weekly training schedules.
  • Training progresses from the general to the specific as the year progresses.
  • Training periods include "rest" weeks, generally every 4th week of the period. This allows for the unloading of fatigue from the previous three works. These are active rest weeks however; training doesn't stop, but rather the total weekly training hours are lowered.
  • Workouts aren't just randomly done, but rather are tailored with specific physiological systems and skills in mind. These include economy and aerobic capacity. Sports specific skills in swimming, biking, and running are specified.
  • Periodization is individual; there is no one-size fits all. Athletes have variations that must be taken into account when planning the training periods. For example, beginners may need more rest days during the week. Masters athletes can benefit from strength conditioning year round.

There are several blocks of time, or periods, within a periodization plan. These include:

  • Macrocycle - this is a large time period, focused on key races. For most athletes, it will be a racing season. But for Olympic athletes, a macrocycle may be the four year period between Olympics.
  • Mesocycle - focused on a specific training purpose, the mesocycle can be one to several weeks long. The Mesocycle periods focus on general and specific preparation, pre-competition, completion, and transition.
  • Microcycle - the microcycle is a shorter period of time, usually a week (since that's how our lives are organized) that has specific training sessions based on the purpose of the mesocycle. Stress increases in each microcycle, until a rest/recovery microcycle.

The mesocycle periods are often referred to as:

  1. General Preparation: Prep, Base 1, Base 2, Base 3. Develop basic aerobic endurance, muscular strength, speed, and sports specific skills. May be four to 16 weeks in duration, and the macrocycle may have more than one general preparation period.
  2. Specific Preparation: Build 1, Build 2. Enhance the systems needed for key races, which may include the advanced training abilities of muscular endurance, anaerobic endurance, and power. Duration is generally four to twelve weeks.
  3. Pre-competition: Peak. Peaking for key races, when frequency and duration of workouts lessens but intensity is maintained. May last one to four weeks.
  4. Competition: Race. The reason for training. This period emphasizes rest, maintenance of systems, and psychological preparation for the race. Usually a one week period before the major race, but may be multi-week if more than one key race occur close together.
  5. Transition: Transition. Time to rest and rejuvenate from competition, psychologically and physiologically. The athlete remains active, but with reduced workout hours and unstructured training - often with activities other than swimming, biking, and running. Generally lasts one to six weeks.

A typical yearly training plan might look something like this:

Prep: 18 weeks
Base 1: 4 weeks
Base 2: 4 weeks
Base 3: 4 weeks
Build 1: 4 weeks
Build 2: 4 weeks
Peak: 2 weeks
Race: 1 week
Transition: 1 week
Base 3: 4 weeks
Peak: 2 weeks
Race: 1 week
Transition: 3 weeks

In this example, the athlete has two "A" races that are separated by 8 weeks. Each race week includes a transition; after the first A race the Base 3 training is repeated, followed by another peak and race week.

My latest article for @usatriathlon MultiSport Zone - about why we did all those race simulations! https://t.co/bmzn7og9lF
Jul 16replyretweet
The 5 Biggest Transition Mistakes - my latest article for USA Triathlon Multisport Zone. https://t.co/79OpNeWRWS
Jun 13replyretweet
Guide to (Tri) Transition Walk-through - Coach Ken's latest article for @usatriathlon Multisport Zone: https://t.co/tbde9nJA2U
May 17replyretweet

Website News

Welcome to the new 3-Fitness and Wellness website

We're in the processing of moving information over from the old site, so please check back often.

Thanks!

Coach Ken