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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

Transition Tips

Transition Tips

Tips for faster and calmer transitions.

transition setupBefore the Race

  • Use our Race Day Checklist.
  • Get to the transition area early.
  • Check the pressure in your bike tires before going to transition.
  • Put on sunscreen.
  • Body Lube your neck if you are wearing a wet suit to prevent chafing. Likewise do your arms if you are wearing a sleeveless model.
  • Body Lube other sensitive parts, like nipples and groin, for the bike and run.
  • Don't use Vaseline if you are wearing a wet suit - it's bad for the neoprene. If you don't have Runner's Lube or Body Glide, or something similar, Pam works in a pinch.
  • Bike helmets are often inspected upon entrance to the transition.
  • If provided, have your race numbers on the bike handlebars and bike helmet.
  • Transition may be open only to the participants - make sure you can carry everything in yourself.
  • Many people like to mark their bike location with a balloon or some type of flag. If you don't have one, put your bike next to someone who does. Trees can also serve this purpose, or tie a bandana to the rack.
  • The bike racks can be l-o-n-g. Think about where to set up. Closer to the swim in means the less you have to run from the swim and out on the run, but longer you have to go in and out with your bike. Closer to the bike exit means longer swim in and run out run, but less you have to go with your bike.
  • Setting up near the bike exit will mean a shorter transition time, all things being equal.
  • Put your bike in a low gear.
  • Bring a large beach towel to put down next to your bike. If you have a unique one, it can help you locate your bike - assuming you run down the right rack.
  • On the towel, going from the back of the bike to the front, lay out your bike gear closest to you and the run gear closest to the rack.transition setup 2
  • Open up your bike shoes and running shoes by loosening the straps/laces.
  • IF you are comfortable putting on your bike shoes while riding (and don't wear socks), secure them horizontally on the pedals with rubber bands.
  • Roll down your socks to the ankle - makes them easier to get on.
  • Unbuckle the bike helmet strap, put the straps over the side, and put the helmet on your handlebars (if it will safely stay there). Undo your bike gloves and put in the helmet. Sit your sunglasses, open, on top of the gloves.
  • Open zippers of all clothing.
  • As soon as you have everything set up, walk to the Swim in. Walk back to your bike. Count the racks, aisles, etc. Look for "landmarks" to point you to your rack. Go down your rack to find your bike. Repeat.

Now walk from your bike to the Bike exit/entrance. Thinking about doing this with your bike. See how to get out and where you can mount your bike after exiting, and where you have to dismount coming back in. Now walk back to your bike. Look for "landmarks" in this direction to point you to your rack and to your run gear. Find your bike. Repeat.

Now walk from your bike to the Run out. Think about the best way to get there. Repeat.

Swim to Bike (T1)

  • When you come out of the water, unzip your wetsuit and pull it down to your waist. This helps prevent overheating.transition 2
  • Take off your goggles and swim cap immediately on exit.
  • Some people prefer to take the wetsuit off completely at the swim exit. If you do this, move out of everyone's way.
  • If you are worried about your feet, have a friend at the swim exit (or up the path a ways) hand you a pair of sandals or flip-flops to wear up to the transition area.
  • Pull your wetsuit off inside out. Put it down on your towel out of the way, under the rack. Don't worry about folding it; you can do that after the race.
  • Put on shorts, shirt, socks, shoes. Put on sunglasses, bike gloves, then put on your helmet and fasten it. Grab our bike off the rack and head toward the exit. NOTE: Helmet on and fastened before unracking your bike!
  • Run to the bike exit using a seat carry -- hold onto the back of the seat and steer the bike by leaning it. Practice this before the race!

Bike to Run (T2)

  • When you are coming towards the end of the bike course, shift to a lower gear and pedal faster (higher cadence). This helps prepare your legs for the run.
  • Dismount in the designated area; you cannot ride into the transition area.
  • Keep your helmet on and buckled until you rack your bike.
  • Jog easily with your bike to find your stuff, using the seat carry. Your legs will probably feel like they're made of stone. It'll get better when you get out onto the run.
  • Put your running shoes on first. This way you can grab the other stuff (hat, gels, etc.) and put them on as you head toward the exit.
How one of my "back of pack" Lake Andrea swimmers went from fear of swimming to Irongirl to Half Ironman: https://t.co/g6Zaci7aCB
Sep 09replyretweet
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