On Saturday, November 14th, Chris Carmichael, personal coach to cancer survivor and seven-time Tour de France champion, Lance Armstrong, will be on the John F. Kennedy University campus to speak about his coaching, his career, and to promote his new book, Time-Crunched Cyclist: Fit, Fast, and Powerful in 6
Hours a Week.

The Time-Crunched Cyclist presents a new way to achieve superior fitness and power, by leveraging busy athletes' limited time to unlock the power of high-intensity workouts and get fast in less time. This revolutionary new training plan is presented in a time-efficient method through detailed training plans, case studies, nutritional guidelines, and proven success stories.

The Time-Crunched Training Program starts with the CTS Field Test, which is an established endurance, power and strength test used to assess a cyclist's initial personal training intensities. The book includes four detailed training plans and all associated workout instructions, strategies on how to properly fuel for these high-intensity or interval workouts, and tips on how to tweak riding style to capitalize on "time-crunched" fitness and power.

Carmichael, Founder and CEO of Carmichael Training Systems and 1999 US Olympic Committee Coach of the Year, will also be honored with the Kennedy Laureate Award during a formal event at the Blackhawk Museum in Danville, California.

The evening program will include the following:
Cocktail Reception and Silent Auction
Elegant Dinner Catered by Scott's Seafood Grill
Kennedy Laureate Award Program
Music and Dancing
Live Auction (including an autographed Lance Armstrong jersey)

Tickets & Sponsorship
General: $150/person (10 per table) and VIP Reception and Dinner: $250/person; Sponsor tables also available at four different levels:

$10,000 "Tour de France" Sponsor
$5,000 "USA Cycling Team" Sponsor
$3,000 "Endurance Training" Sponsor
$1,500 "Health and Fitness" Sponsor

All proceeds from this dinner directly benefit JFK University programs and students who might otherwise not have an opportunity to pursue higher education.

For more information, visit The JFKU Laureate website or contact Anne Marie Taylor at 925.969.3491 or by email at amtaylor@jfku.edu.

After a hiatus to recover and move across country [as if the Ironman wasn't enough] our newly crowned IronGirl Katie checks back in with a recap of her race. Kudos to Katie's father for all the images below.

Message to my dear friend Katie: We'll get you to love that bike yet, even if I have to sick my crazy California biking friends on you.

Two and a half months Post-IRONMAN COEUR D'ALENE
Well, I'm still alive. Wanted to write in and touch base on my Post-Ironman status. To be honest, I probably started back to working out too soon. No injuries though, thank goodness. My body was pretty sore 2 days after the race but not as bad as I imagined. I could still walk without too many gait deviations!

I could not even think about running for a good 2 weeks after. Just the thought made me sick to my stomach!

My overall experience? Awesome! Of course it is easy for me to say that now. It was hard as hell. I wish I would have done better time wise. But I am so glad I did it.

On that same line, I must say I could not have done it without the support of my parents (on the side line ringing the ole cowbell), my family, my wonderful fiance, and the best friends anyone could ask for.

The most common question is: Would you do it again? I have no freakin' clue. I want to say no, but part of me knows there is a darn good chance I will...with a friend...with my dad and brother??? Who knows? As for now, I think I will just plan my wedding! I do plan on running the Boston Marathon in April...and who knows what else.

Ironman Breakdown
Swim: Nuts! I cried...let's be honest...I cried. I was so freakin' scared! It was 50 degrees, the wind was blowing so hard that the flag in the distance was fully horizontal without ever going limp. The sand was freezing. I had tube socks on my arms, legs and a shirt wrapped around my head like a babushka! I looked like a goon but was finally warm. All I could think was, WHAT THE HELL ARE YOU THINKNIG YOU CRACK HEAD!

Nontheless, I lined up next to all the other crack heads to plunge into the coldest and choppiest LAKE I have ever seen! That is when the race official offered the option for those who weren't "strong swimmers" to skip the swim and just do a duathalon. Although I thought about it for a moment...I decided that I trained for an Ironman and I was going to do an Ironman (even if I died trying).

Turns out, the swim was my favorite part! Although the water was very chilling and choppy, I found my stroke and took my time. It was great.

Bike: I hate the bike. Have I ever mentioned that? Especially > 7hrs on the bike. And, oh yeah, thanks for the update that the course had been changed from the originally flat industrial course, to a hilly course. Yeah, thanks. I hate biking!

I had a headache about 5 miles into it. My chain locked up going up hill at about mile 55. My [pedal] clip broke at about mile 80. My headache was still there at mile 90. But on the brightside, the weather was PERFECT! It really was, and the scenery was beautiful!

Run: Ah the run, my favorite event...ON ANY OTHER DAY. I got off the bike, happy as a clam to be done with that....and then the run. Oh man! Again, the weather was gorgeous. I just went really slow. Walked more than I have ever walked in a marathon.

Bless their hearts, my parents were so encouraging the entire race. They had to sit around all day and wait for the 30 seconds when I went by. Bless their hearts. I don't know how people do it without fans.

Well, that's it. My overall time was 13:38 -ish. I wanted to finish under 14...so I guess that counts for something. Maybe someday I will return to the Ironman world. Until then, thanks for all your support and comments.

Signing off with the final update,
Katie, Ironwoman 2007

Alright so we're not exactly Denzel Washington and Ethan Hawke, but for my buddy Don and I who are both coming off of injuries, it was sure nice to be putting in some significant miles again.

Don's initial reaction of this image, "That's funny, we actually look like we might be in shape or something."

For others coming back from an injury or layoff, Bicycling's FITChick has seven smart ways to return stronger and faster. Below is a quick synopsis, for the full article pick up the August 2007 issue.

• Easy on the Vitamin I: As in Ibuprofen, and stick to Tylenol (acetaminophen) instead. Taking ibuprofen or other anti-inflammatories can delay the healing process by inhibiting enzymes called prostaglandins which helps stimulate circulation.
• Move It: Don't just sit once injured. Stay active to promote blood flow and aid in healing.
• Eat to Heal: Your body still burns about 10% more calories than usual when trying to repair an injury. Feed your body what it needs to heal.
• Use the One-to-Two Rule: For each non-training week, spend one to two weeks rebuilding base before hammering.
• Start en masse, Finish Solo: Start with your group or club on group rides, but tone it down when the urge to push the pace beckons. Do your own things until you're ready.
• Watch the Warning Signs: When coming back, you're vulnerable to re-injury so let pain be your guide and back off if necessary.
• Root Out the Cause: Truly figure out what is causing your injuries otherwise, you'll end up with a chronic issue.

Brief Update: It's official, our IronGal-in-training is now an Ironman! After being in communication with her family all day, getting the latest live Katie sightings and updates while providing online split times, pace, and placing, I felt completely lame as I couldn't even stay awake long enough to receive Katie's phone call after she finished the Ford Ironman Coeur d'Alene.

A complete update will follow, with yes some more cycling mishaps, when our IronGal has had an Ironman sized rest. Congratulations Katie!

As she prepare for her departure for Coeur d'Alene, Idaho, Katie, the Triple Crankset's resident IronGal in training, drops by the blog one last time. But before she gets on the plane, we've got some final words of advice from someone who's been there done that. Speaking of departures, our own T-o-03 soon departs for London and the start of the Tour de France.

Leaving on a Jet Plane
Hi. I'm nervous. Excited. Excited. Nervous.

I feel ready though. Strong. Body feels good. Weather looks like it will be great. I think I have packed and repacked 6 times and it is only Tuesday! I have made more lists than ever (and those of you who know me, know that I am already obsessive!).

This is actually another thanks to all of you that have been following along this journey...sending words of encouragement. I just read the comments on the blog from some of you and that meant more to me than anything! That is what I am going to think of to get me through. So thanks. I only hope that, whatever endeavors or goals you set for yourselves, that you have the support team that I have had. You know that I will be on your team as you have been on mine.

I hope to come back with many stories, both good and bad. I will savor each moment but I can't promise that I won't be longing for the finish line at some points...hehe.

But here I am now, saying thanks and goodbye...until after the race. My flight leaves Friday morning at 5am. I will be in tri mode until about 11pm Sunday night...and then I will collapse. I will make contact again with all of you ASAP after that. Thanks again for everything.
Here we go!!!
Katie

Straight From The Fish's Mouth
Last summer I had the opportunity to meet Andrea "Fish" Fisher at the Whirlpool Steelhead Triathlon, which is part of the Ironman 70.3 series, in Benton Harbor, MI.

Fish was a blur to me most of the day as she won the women's overall, clocking in at 4:31:10. So it wasn't until the transition area, after the race, where I finally caught up with her and her bike (we are a cycling blog afterall; see inset and click to enlarge).

I asked her a few questions about her bike, especially the unique paint scheme, which also adorns her website, and congratulated her on her great day (even though she was hoping for under a 4:30:00; if you go to the "race reports" section of her site you'll know where she lost that minute and ten seconds). By the way, I'm still receiving grief from my buddies for having shown that image to their significant others, as the expectation level for what might be wrapped by decorative paper went up a few notches (although she is now sponsored by Trek, you can get a Fish-like color scheme through their customizable Project One series). I feel more "hurt" on the way.

Andrea, from the bio on her website, is a former Lady Longhorn swimmer with 12 top 5 Ironman finishes including a 2nd place at Ironman Florida and 13th at Ironman Hawaii (her first stab at Kona where she was the top rookie finisher). She is the two time winner of the Blackwater Eagleman Half Ironman and a multiple winner of her hometown race, the Capital of Texas Triathlon. Being one of the fastest swimmers in the sport she has posted five Ironman course swim records as well as many half Ironman and Olympic distance race records. Included in her 2006 wins were the Steelhead 70.3 and the Texas State Triathlon.

Given that palmares, you'd think that Fish would be totally unapproachable (an unfortunate circumstance that befalls a lot of world-class athletes). Andrea, however, is one of those rare people who is considered one of the elites of her sport, yet is down-to-earth enough to relate to the beginner (a trait on which she prides herself). Along with her husband, Jamie Cleveland (a world-class triathlete himself), they head up the coaching service, Texas Iron Multisport Training.

So when I asked her for some advice and words of encouragement for our self-described "Average Joe" IronGal, Katie, she was more than willing to oblige and take time from her hectic racing/travel schedule.

Sorry for the delay as I’ve been traveling quite a bit. Words of encouragement….uhm….well as someone’s first IM here are a few thoughts I think are appropriate:

• You only get 1 first time IM so enjoy the day, no matter what it throws at you.
• If IM were easy, then anyone could do it. You aren’t just anyone.
• Pain is temporary, regret is forever.
• When it hurts, realize that it’s suppose to hurt and again if it were easy anyone could do it.
• IM is about problem solving, and that’s what you have to do all day long: problem solve your way to the finish.

So those are some silly thoughts...I know they might sound cliché but they have helped me in past. Hope it works out and good luck.
Cheers,
Fish

This marks the final "training" post from our IronGal-in-training, Katie. After this weekend we'll be able to refer to her simply as Ironman. For those of you who haven't been following along or are relatively new to the blog, Katie will be participating in the 5th Annual Ford Ironman Coeur d'Alene Triathlon on Sunday June 24th. So without further adieu...

Finals Week...One Long Exam
Well, here we are. The last week before the race. I knew this time would come...but I can't believe it is here.

Last weekend was the last long ride. Len and I drove up to Wilmot, WI for a nice century ride, which turned into a 107 mile ride because we got lost....so be it. [It] was a beautiful day with perfect weather. Lots of cows and barns, farmers in overalls, motorcycle rallies and people in spandex. Len, who had not ridden in 5 weeks due to injury, rode 75 miles...which is absolutely amazing!!

As for this week, its hard to get used to the taper. You totally feel like a slacker! You still can't go out and party but you seem to have so much more time on your hands! Makes me think how much of a different person I will be when this is over!

Sent my bike out on Monday to be shipped out to the netherlands of the West Coast!! Oh Boy!! Of course, the spring on my tri bars broke as I was finishing the ride last Sunday but a little late in the game to get new bars....so we just strapped them down. I can't wait to get out there and see all these crazy high tech bikes that weigh 8oz next to mine, with chicken wire holding down one tri bar...hehehehe. Oh Well.

Getting a little nervous I do have to admit. Its a good nervous though. Haven't done an open water swim, but I can't think about it. Hope to get in the water out there next weekend, before the race. The weather looks like it should be nice...not too hot...let's hope this is true!

I was thinking how cool it would have been to rig up a video camera on my bike so anyone [who wanted] could watch as I made the long bike ride. Maybe next time...hehehe. My body is feeling good overall and my spirits are up! A big thanks ahead of time for all your support and encouragement. You have no idea how important that is to me. I will keep you all posted!!

Here are a few things I can't wait to do when this is all over:

1. Stay out late
2. Not schedule my entire week/life around my workouts
3. Eat/drink whatever I want
4. Take a salsa dance class
5. Read a book
6. Take a road trip
7. Plan my wedding (PS: Congrats Cathy!!!)
8. Sleep in without an alarm
9. Catch up with friends
10. Have a freaking life!!

Night, Katie

Visualize It: Stone Cold Chillin'
(Replace Water Bottle with Beer)

Katie MacGuyver
I've got to hand out some kudos to Katie for MacGuyvering up her aerobars, as the spring in her flip up armrest fell out during our ride in Wilmot. However, unlike Katie, you need not revert to using chicken wire (except in MacGuyver-like conditions, ie. where stopping a madman's plan to blow up the world is somehow dependent upon fixing your aerobar). With the great amount of flexibility to adjust aerobars, they can likewise be broken down or separated out into individual pieces. Although the spring isn't easily replaced, you can replace the entire flip up bracket (see inset).

A good rule of thumb about bike parts: no matter how miniscule or seemingly insignificant a part may be, like the sponge or straw for your aero water bottle, someone somewhere has probably broken it off, lost it, or mangled it before you, so instead of replacing the whole bike, derailleur, etc. you can probably find a replacement part and/or get it fixed.

Well Wishes
Before I pass along some final words of wisdom, I wanted to send out my well wishes to all those heading out to Idaho on the Katie Karavan. As you can see, the caravan is undergoing some final touches and we're still awaiting the final shipment of cowbells.

We all know that Katie's got a fever, and the only prescription is "MORE COWBELL!" So feel free to explore the space Katie, explore the space.

Seriously, its been a pleasure having Katie on the blog, so much so that we're bringing her back in a different capacity. I wish I could simply say "YOU ROCK!" or "KICK SOME ARSE," but that somehow seems too impersonal, sterile. So I'll (we'll) leave you with this...

To the girl who understands that life is about moments (whether its getting lost in Kenosha, mooing at cows along the way, or getting splattered by road-kill opossum juice), enjoy every mile because they'll be as fleeting as your feet on the run - Len

Way to go K8T! What an accomplishment to complete the training. I'm so proud of you! - Love, Michelle S.

I wish you well. Don't worry about the lack of an open water swim...you probably avoided coming down w/ open water bateriaitis sickness that way! - Amy

GOOD luck Katie!!! I'll be thinking about you!! I know you'll do great! - Love, Emily

• we have LOVED your updates on your progress (note to self - don't mention the pain);
• we have forwarded them on to perfect strangers who now cheer you on as we do;
• we are amazed at your strength and endurance:
• we laugh when you laugh at the things that have gone awry
• we winced when your cycle failed you;
• we cheered when you were undaunted;
• we will never mention the 'incident' in your spandex;
• we can't wait - like you - when your 'life after IronWoman' allows you to once again hang out with us.

Our "Average Joe" IronGal in training checks in with another installment. So Oude Granny, thought he'd help our Katie out by teaching her to channel another Kate, Kate Veatch (not my best Photoshop work).

Swimming and Riding and Running...OH MY!!
Three weeks left and I am getting excited. It was another great weekend of training but at the expense of something that bothered me dearly.

I had to pass on the wedding of my college roommate in Omaha. Granted, Brandon needed to attend class and put in some serious study hours, but still.

Advice for anyone considering an Ironman....let everyone know how much of a loser you will be! Because you will. By no means am I a stud Ironman triathlete either. I'm your Average Joe and I have missed a lot of important and meaningful stuff. Apologize in advance to your family and friends for the selfishness you will be displaying. Again, I apologize to everyone.

Last weekend was a good long run, however, I was dehydrated. I was so dehydrated I was looking longingly at dirty puddles of water. I also acquired nice chaffing under my arms from only wearing a sports bra (Ahhh, the lessons we learn in training). Nonetheless, this weekend was much better. Did a nice brick on Saturday and felt good. Granted, a 40 minute transition run is different than 26 miles....but eh!

Comical event [of the week] was me trying on my wetsuit in my apartment. You thought putting on tight jeans was hard! Try putting on that "bat suit!" Dry as a bone with some left over sand particles to boot! I'm just glad I got out of it and could make it in to work!

So now we begin to decrease miles and increase positive attitudes. Riding a century ride next Sunday with Len so that should be a blast.

As for now....TV. NICE.

The biggest congrats to Mick and Den on their wedding this weekend. I'm so very sad I missed it, but thought of you all day!

Katie

Our IronGal in training, Katie, checks in after a bit of an absence from the blog, and as you'll read, a little absence from training as well. C'est la vie, no? And no worries blogosphere fans, although Katie's training journal for the Ford Ironman Coeur d'Alene will be over in three weeks, she'll be a regular contributor as the Triple Crankset's resident Physical Therapist.

Life Happens!
Hey there, long time no journaling! Mainly because I missed the last two weekends of long biking due to travel! OOooopss!! The good news is, it was well worth it!

Brandon graduated from law school and we are now engaged!! Hooorray!! I could not be happier!! But, this is an Ironman journal so I will try not to digress!!

For starters, I think my coach is on crack. I basically listen to her suggestions and then do my own thing. She is great, but crazy. For example, today, she wanted me to swim an hour....rest 90 minutes for breakfast....bike 6 hours...rest 90 minutes.....run 2 hours.

ARE YOU FLIPPIN SERIOUS DUDE!

Now, for those of you "serious and seasoned" Ironmen and Ironwomen...great for you. I hope you enjoyed yourself out there.

As for me, I felt great about my 6.5 hour bike ride (107 miles). Especially considering I had 2....yes 2... flat tires I had to fix! Also, I was going up this million grade hill (or really steep hill) and I shifted to a low gear and ooops, off goes the chain. I NEARLY FELL OVER! I had to get off and walk up the hill. I had to laugh at myself.

I had to laugh to myself again at about mile 54 when I passed a large farm crop of cows that mooooooo'd at me as I passed. And again at mile 72 when I began to sing renditions of Wison Phillips "Release Me" and "Hold On" from my teenage years. Okay, so I'm a dork....but you'd be surprised what you would do by yourself for 6 hours!

The weather has been so incredibly crappy lately, I was lucky to even get out on the bike. I had tried last weekend and nearly got frostbite on my fingers! Again, for those of you psycho...I mean seasoned triathletes...you probably have every piece of garb to protect you from such conditions. But me, in my high school soccer shirt and spandex SHORTS...I'm less than prepared.

Anyways, today felt great except I have a bit of a headache now. I think it is more due to my neck musculature as opposed to my lack of hydration. I really need to work on my chin tucks while on the bike!

Tomorrow is a long run and then Brandon is taking me to the driving range and then the tennis courts to create our own rendition of a triathlon.

Congrats to Scott and Brandon for graduating from law school...and GOOD LUCK on the bar.

Beth, if you want to send this on to Elaine and Rich, please do as I don't know their email.

In closing, I will try to keep in touch more. This next week will be tough again but not as bad as last week. Then I start to taper...YEAH! I have attached a copy of last weeks schedule...just in case anyone is interested!

Quote of the day: "Don't confuse activity with achievement"

Love y'all
Katie

Our IronGal, Katie, checks in with a few significant "achievements" in her training, one of which we all thought she would have accomplished when she was 3 years old! Actually, its the perfect accompaniment to yesterday's post, "Reality Bites." (So now we've got #1 and #2 covered!)

Milestones...
After 6 hours and 10 minutes, I completed 100 miles on the bike....and actually felt pretty good. On the 20 minute transition run, my legs felt great. I couldn't even feel muscle soreness. The only thing was a minor cramp...but overall great.

The pre-ride meal was much better this week. Last night I had spaghetti, squash, and salmon.

Before the ride, had dried banana and on the ride had:
1/2 pb and honey sandwich
1/2 banana
1 bottle Gatorade (some serious psychic pain inflicted on Oude "Buckeye" Granny)
1 bottle of water
1/2 cliff bar
1 Trekker bar
1/2 honey goo packet

Overall, about 700 calories on the bike. I think the honey goo may be what made my stomach hurt the last few times as it was better this time.

The problem was....It was so damn windy! Let me just say that being a weatherman has got to be the best job in the whole freakin' world! They're EXPECTED to be wrong...and when they're right, they're praised! Imagine if that were your job! How sweet!!

Basically, it was supposed to be nicer today than yesterday...NOT SO! The easterly winds were absolutely ridiculous! At times I felt as though I was going backwards! And in all honesty, I rode some big hills this time and going up one of them, I was going 4 mph! I literally almost fell over! And since I can't clip out of my pedals...I would have!

Also rode with some cycling guys for a bit. Until I decided they were way too fast for me.

"See ya later guys, I'm turning back."

They tried to get me to say, but I insisted otherwise. Here they are in their matching attire with Quintana Roo everything, from long pants to long sleeves to little booties to put over their shoes to keep their toes warm!!! (as it was 45 degrees starting off). There I am, in my biker shorts and a long sleeve t-shirt! I looked like such a poser! Not saying I don't want all that fancy stuff, but, ya know.

Another big training accomplishment: I peed on the bike.

Yes, that's right. I'm sorry if that grosses some of you out but, it's all in the name of the sport. I won't go in to detail but it was another landmark...and this is my training journal!

I want to thank Len for giving me the info on the biking Chi (to imagine the movement from the hip)...it really helped.

Any advice from anyone on how to keep the neck muscles from getting so sore?

Okay folks, enjoy today!
Katie

It's All About The Bike...
With all due respect to Lance Armstrong, in Katie's case it's all about the bike. So since she's still experiencing neck pain, let's finally break down Katie's Trek 1200.

As far as triathlon/TT (time trial) bikes, Trek's 1200 is, for all intensive purposes, neither. Depending upon the year Katie purchased the bike, it would fall under Trek's Recreational/Entry Level Road Category. However, that's not to say that a road bike can't be converted for triathlon use.

According to the standard specifications (again, the purchase year of the bike is a factor), Katie's 1200 has a couple of good things going for it. The frame is made of Trek's Alpha SL (Super Light) aluminum, and it also possesses a Bontrager (Trek's in-house brand for bike parts) carbon fork. Both these elements make for a lighter bike (lighter also means faster), while the carbon provides dampening of road vibration. You can see why most of the higher end bikes are made completely of carbon (extremely light, while saving the body from road chatter).

Another aspect of the 1200 (dependent upon the year) that also helps to soak up vibration is the width of the wheels, 25mm. This width is perfect if you're into touring and long distances, but for a triathlon it's not so good. If Katie hasn't already done so, she should switch out to 23mm width tires. This will provide less rolling resistance, thereby making her faster.

In a previous Katie's Korner, we established that triathlon bikes have a different geometry and that women also have specific geometric needs. What is most likely causing Katie's chronic neck pain is either one of the following or a combination of over extension and incorrect saddle or aero bar (handle bar) height. Since she has already been fitted for the bike, it may require some fine tuning to get Katie dialed in. For the distances she'll cover riding and running, neck pain is the last things our IronGirl in training needs.

All of this isn't intended to dispirit our IronGal, or for lack of a better phrase, make her feel "ghetto," about her bike. It actually shows the mettle from which our Katie is made. After all, it's more about the human machine, and not necessarily the one underneath that will carry Katie to the finish line.