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USAT Coach edited 1
Coach Ken lifeguarding IM Wisconsin
3-Fitness and Wellness Health Fair

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

Triathlon Articles for USAT

Practicing Your Open Water Skills in the Pool
USA Triathlon Multisport Zone
One Key to Endurance Performance May Be Subliminal Visual Cues
USA Triathlon Multisport Zone
The Secrets to a Successful Race Simulation
USA Triathlon Multisport Zone
The 5 Biggest Transition Mistakes
USA Triathlon Multisport Zone
Your Guide to a Transition Walk-through
USA Triathlon Multisport Zone
The Vegan Triathlete
USA Triathlon Multisport Zone
How to Calculate Your Training Zones
USA Triathlon Multisport Zone
Excel Calculation Spreadsheet for HR Training Zones
Link at USA Triathlon Multisport Zone

Strength Training for Multisport Athletes

Strength Training for Multisport Athletes

Strength training does not necessarily give performance benefit to all athletes
Generally it does not increase VO2 Max
If time is limited, weight training should be the first activity skipped - your focus should be on swimming, biking, and running
Never neglect these to do a weight workout!
Workout with heavy loads benefits swimming and biking more
Running = mostly injury prevention
Functional purpose - application of force to pedals or water
Focus on prime movers/big muscles
Bike = quadriceps, hamstrings, glutes
Swimming = latissimus dorsi (lats) and pectoralis (chest)
Use multi-joint exercises instead of single joint (squat versus bicep curl)
Mimic positions and movements of the sport -- Position hands & feet, Feet = width of pedals, Hands = in line with shoulders
Core important - abs and lower back
Focus on number of sets and not number of exercises
Build muscle in off season
Maintain muscle in racing season
First two years of training = emphasis on form rather than on high loads
W/U = 5-10 min easy aerobic activity (cycle, run, row, stairmaster)
C/D = 5-10 min EZ spin on bike, light load, cadence 90+
Do not run after weight workout - increases injury

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.


Coach Ken