Midwest Triathlon Coaching

After 8 years in the sport, I was looking for some new training methods and help improving at the 70.3 distance. I had taken myself as far as I could on my own. Despite being 44 years old, having a very demanding career and a busy family life I was able to knock nearly 30 minutes off my personal best and nearly qualified for 70.3 World Championships. I believe that the benefits came from a pre-season analysis of where I was and where I wanted to go. Together with my key goals in mind we mapped out a training and racing plan for the year.

Ken and I work very well together. I would recommend his coaching to anyone new to triathlon on up through the experienced athlete who is looking for guidance from someone who knows the sport and relates to people very well.

Hiring Ken as my coach got me into better shape than at any other time during the previous 6 years of training and racing triathlons. I was more prepared going into a Half Ironman event with him than I had been for a full Ironman on my own. I have a stressful job and live on Manhattan's Lower East Side so I have unique challenges but Ken understands the need to balance life, work, and tri training.

One of the greatest benefits I received from Ken's coaching was accountability. Knowing he was reviewing my training log motivated me to train harder and smarter than when I was training on my own. Ken is also very responsive to questions about training and racing which has helped me grow as an athlete and improve my performance. Whether you live in Kansas City or New York City, I would highly recommend hiring Ken as a coach. Much thanks Ken for getting me from the bottom quartile of my age group to the top!

(Coach's Note: Jim dropped 90 minutes off is previous PR at Ironman Lake Placid!)

James L. DiNardo - 2008 70.3 Athlete & 2009 Ironman Lake Placid

I have been doing triathlons on and off for over 25 years with some success. I started to get discouraged and lost a lot of confidence the last couple of years as my times were getting slower and I wasn't recovering like I used to. I thought it was just because I was getting older. After meeting Ken and hearing so many good things about his coaching talents, I decided to work with him to see if we could turn things around. What a great decision! After only 3 months, I turned in personal best times in Sprint, Olympic, and 1/2 Ironman distance races at the age of 47.

Ken's workouts are varied and challenging, but he also adds time for recovery. He is cognizant of my work and family commitments and has personalized my workouts to accommodate those commitments. I look forward to continued success working with Ken in the future!

(Coach's note: In 2009 Kelly was the Women's Overall Winner of the Kansas City Triathlon and won the KC Corporate Challenge Triathlon. She then won her Age Group at IM Kansas 70.3, thus qualifying and then competed at the 70.3 World Championships in Clearwater. In 2010 she was third overall at the KC Tri and again won her Age Group at IM Kansas 70.3 by over 18 minutes! )

Kelly Dippold - 2009-11 70.3 Athlete including World Championships in Clearwater

Prior to starting with Ken I had only done one sprint triathlon. I then signed up for Ironman Louisville and realized I needed a lot of help if I was going to reach the finish line. My greatest concern before I signed up was the flexibility of my workout schedule. I am a corporate pilot so I travel extensively, my work schedule is very volatile.

In working with Ken I found that he tailors the workouts for each of his athletes so it couldn't have worked out any better. With only 9 months to prepare for Ironman Louisville my progress as a triathlete was rapid. But, I arrived at the start line 100% confident in the training I had done and the advice & guidance I had received from Ken. I truly believe that this allowed me to have a great experience; I had as much fun as any athlete on the race course!

(Coach's note: Alex's personal story and his development as an endurance athlete is an inspiration to me and everyone who learns more about him. For more about Alex please visit the MTC blog)

Alex Franz - 2010 Ironman Louisville, 2011 70.3 Athlete

I have been working with Ken since 2009 and have nothing but good things to say about him. I really like how he assigns my workouts weekly and then checks my log for feedback/results; it provides me extra motivation knowing he is going to be reviewing my results.

I also appreciate being able to ask questions of someone with so much experience - “what should I wear?”, “how many gels do I need?”, “should I buy a new bike?”, “how do I change a tubular tire?" The other big thing that I like are the group sessions, he has them a couple of times a month, always a good workout and a nice way to meet other athletes.

As far as results, while working with Ken I have set PR’s in the 5K, 10K, Half Marathon (by almost 40 minutes) and Sprint Distance Tri. I have also completed my first Olympic and 70.3 distance triathlons as well as my first marathon.

(Coach's note: On Feb 15, 2009 Brian weighed 303 lbs when he quit smoking and committed to a healthy lifestyle. His is a great story of desire and the power of a decision.)

Brian Gillespie - 2010-11 70.3 Athlete & 2011 Disney Marathon

2011 is my fourth season working with Ken and every year I have hit my goals - getting faster! I have done the Boston Marathon as well as my first Olympic distance, numerous Half Ironman triathlons and my first Ironman. When we first began Ken knew my strengths and weaknesses better than I did, and he has helped me become a balanced triathlete. Starting off I couldn’t even complete a 200m swim without stopping, yet at IM Wisconsin I swam in the top 10% of my Age Group.

Ken helps kept my goals realistic and be happy with my results. I have three kids and travel a lot, but Ken works around my personal schedule, which is pretty hectic. I am able to incorporate my workouts into my work and home life. Having now done my first Ironman I know there is no way I could accomplished my goals without Ken.

Mike Malfer - 2008-11 70.3 Athlete & 2010 Ironman Wisconsin

I am truly the guy no one ever thinks about when discussing triathlon. I, myself, thought triathletes had a few screws loose. I had a running background, having done 4 marathons and several more 1/2 marathons. However, my swimming resembled a giraffe being tossed into the middle of a lake, and biking was something kids do to get around the neighborhood. I committed to triathlon on a whim with no idea how to prepare - putting it all together seemed crazy.

I meet Ken shortly after arriving in Leavenworth and I knew right away I was in good hands. I appreciated his military background and felt he understood my situation. Over the course of 11 months, with his patience and guidance, I trained for my race. When the day finally arrived I went into the Kansas 70.3 with a high level of confidence and after successfully completing the race I was able to bask in the glow of completing a goal I had thought was next to impossible! Looking back it is hard to grasp how far I have come.

I am 100% certain the primary reason I succeeded was because of Ken's help. You can be a runner on your own, but I strongly believe to be a triathlete you need the help of a coach like Ken. Thanks Ken, I really mean it.

Kevin Nalette, Major USACGSC Ft. Leavenworth - 2009 70.3 Athlete

Working with Ken these past three years have been great. My PR's at the Half Ironman & Full Ironman distances have dropped significantly and the focus Ken provides has played a major role in my performance. I also appreciate the personal attention Ken provides to his athletes, helping you balance your training with work & family commitments.

Whether you are new to the sport or an experienced athlete, I highly recommend working with Ken to help you achieve the next goal on your list.

(Coach's Note: Tim's dedication and hard work enabled him to improve his Ironman PR by over 60 minutes at Ironman Coeur d'Alene in 2009!)

Tim O'Donnell -2008 & 2010 Ironman Louisville, 2009 Ironman CDA

I have been working with Ken since February, 2008. He has been a consistent presence and has been instrumental in guiding me toward my goal of becoming an Ironman - twice!

During my first meeting with Ken, he told me that his athletes have one thing in common when they start a race, a sense of confidence. (Thus the slogan, "Confidence To Go The Distance") I too have found this confidence by following Ken’s weekly workout plans. Ken provides hands on guidance and support to each of his athletes.

Each year we meet to discuss goals for the upcoming season. Together we analyze last year’s results, set up a plan to improve upon specific areas and identify key races. We discuss areas which we will focus training around while maintaining the overall balance between the 3 disciplines.

In addition to individual attention, Ken also provides opportunities to attend group workouts. I always benefit from the workouts as well as the one or two key teaching points Ken makes at these sessions.

As I have often said to friends and training buddies, "If you have a goal, and the desire to do the work to achieve it, I would strongly recommend using Ken as your coach!"

Rian Sanders - 2008 & 2010 Ironman Wisconsin, 2009 70.3 Athlete

I have been working with Ken since December 2004, I started with him because I wanted to get into the sport of triathlon. Up to that point I was an occasional runner, but I didn't know much about swimming or biking and had never done a triathlon. I thought it would be better to find someone who could help me rather than spend time and energy trying to learn it all on my own. Over the last few years Ken's approach has made me a better, more balanced athlete; helping me improve my swimming and cycling while building on my strength in running.

I appreciate Ken's concise, direct, and 'to the point' workouts. They are easy to follow, and I enjoy having a set plan each day. I find the sessions are designed specifically for me, structured towards my fitness goals, yet flexible enough to accommodate my frequent business travel. I feel working with "Coach Ken" has helped me in all areas of competition; I have seen steady improvement each year in my speed and endurance. Also, Ken's understanding of my other responsibilities has left me enough time to still be a father and husband.

For athletes of all levels, if you're looking for a coach who gives you high goals to strive for, a proven method to achieve them and balances the rest of your life's demands, then Ken is the coach for you.