9/10/2016: Grant Nesbitt is a Boston Qualifier for the second time this year, after solidifying his BQ time at the Big Cottonwood Marathon in Utah.
Check it off the bucket list!
8/7/2016: Ironman Boulder--congratulations to 50-54 AG winner Phil Regnier & his FIRST Kona Qualification. Get ready for some heat in October!
Coach KK was 12th overall and 3rd in the 45-49. There were 1,800 athletes, a slightly smaller field than in the past.
7/30/2016: Grant Nesbitt finished 27th at Ironman Vineman in the 45-49, congratulations Grant!
6/17/2016: Grant Nesbitt finished the 2016 Ride of the Rockies--a grueling ride lasting all week long. Finishing near the front each day.
6/11/2016: Michelle Schlesser finished 19th of 118 in the W45-49, a strong, strong showing & moving up the ranks.
5/30/2016: Phil Regnier finished 2nd in the M50 year AG, Grant Nesbitt was 12th in the M45, Coach KK was 1st in the M46.
1/1/2016: Wrap up for 2015: Grant Nesbit qualified for the Boston Marathon for the first time ever, only a couple months after leg & shoulder surgery, Phil Regnier just missed a Kona slot by a few minutes but still had his best Ironman to date, Matt Tatham finished his first half ironman, Derek Kuhr had met his goal and had his best Ironman and race season yet. Coach KK became US National Champ in both Long Course Triathlon & Duathlon, as well as Master's Cross Country running team gold, winning every race in his age group except Standard Distance Nationals for Duathlon where he injured himself, nearly undefeated! The Gemini Multisport crew thanks each athlete for their trust in guiding their program to reach their very best in 2016--it's going to be a GREAT YEAR!
4/20/2015: BOSTON MARATHON & Gemini Multisport athlete Phil Regnier ran to a 2:49 finish--great start to the season for the Gemini crew!
2/7/2015: BRC/Team Adidas (with Coach Kevin Konczak) defended the US National XC Championships in a 1 point win over Bowerman/Team Nike & the other top teams in the US.
1/12/2015: What: USA National Cross Country Championships.
When: February 7, 2015
Where: Flatirons Golf Course, Boulder, Colorado
Who: Boulder Running Company/Team Adidas (with Coach KK)
Watch defending US Master's Cross Country Champions BRC/adidas defend their national title against Nike/Bowerman Athletics and a host of other "dangerous" challengers this February in Running Town USA right here in Boulder, Colorado. It is sure to be a muddy, tough day out there, bring lots of warm clothes.
8/3/2014: Coach KK finished 4th in the 45-49 at Ironman Boulder (27th overall including pros). KK stamped his Kona ticket & will race his 13th time on the Big Island.
7/27/2014: Grant Nesbit qualified for the Ironman 70.3 World Championships in Mt. Tremblet by stamping his ticket with a 14th in the 40-44 at Ironman Calgary 70.3--his first ever World Championship qualification. Good things to come in the upcoming years for Grant!
7/19/2014: Coach KK is the 2014 US National Duathlon Champion in 45-49 AG after racing in St. Paul, MN at the US National Championships!
7/13/2014: Grant Nesbit finished the Boulder Peak tiathlon with an excellent 8th in the ultra-competitive 40-44 AG.
Coach KK won the Boulder Peak 45-49 by over 7 minutes! This performance earned KK the 2014 Rocky Mountain Regional Triathlon Champion title.
6/28/2014: Grant Nesbit finished 2nd in the 40-44 AG at Loveland Lake to Lake Triathlon...podium finish & just missing winning by 17 seconds.
HUGE step forward compared to previous race years.
6/13/204: Coach KK won the 45-49 AG (and was faster than all the 40-44 AG'rs), making him the fastest Master at the Boulder 70.3--earning him a Ironman World 70.3 slot (but turned it down due to lack of interest in going).
6/7/2014: Grant Nesbit finished 19th in the 40-44 at Ironman Boise 70.3.
5/27/2014: Coach KK finished 2nd in the 44 year single age category at Bolder Boulder--even with a double leg injury!
5/10/2014: Coach KK is the Rocky Mountain Duathlon Champion for 45-49 AG at the USAT Regional Championships at Barking Dog Duathlon for 2014.
4/26/2014: Grant Nesbit celebrated a 7th OVERALL/1st in the 40-44 at the Fort Collins Half Marathon.
4/13/2014: Coach KK won the Big Sky Duathlon (overall) in his first race of the season. Gemini Multisport athlete Grant Nesbit finished 24th overall/5th AG-40 to 44.
1/25/2014: Gemini Multisport would like to welcome Grant N. of Denver to the roster for the 2014 season. I'm glad your with us for what is sure to be a super season for you!
1/25/2014: Warm weather has broken loose in Colorado for what seems to be an early lead into spring. Planning on racing 2014 Ironman Boulder? Contact Coach KK for a program designed specifcally for you to have your best possible race this August--you won't find the same quality coaching for the pricing anywhere!
8/7/2013: Coach KK finished 16th overall (4th 40-44) and 3rd American at the ITU World Duathlon Championships at the Standard Olympic Distance in Ottawa, Canada.
8/4/2013: Jen Schaffner finished Boulder 70.3 with a breakthrough swim/bike combo for her, to place 5th in the F40-44. Coach KK finished 3rd in the M40-44 and garnered a slot for Ironman Las Vegas World Championships 70.3.
7/28/2013: Mike Miller finished in 10:13 at the Ironman Lake Placid for his 2nd ever Ironman finish, while Brian Cestaro met his goals of his first Ironman finish, in a time of 11:56.
7/14/2013: Coach KK finished 4th in the M40-44 at the Boulder Peak Triathlon while Jen Schaffner finished 4th as well, in the F40-44 AG.
7/14/2013: Robert Brink finished 5th in his AG at Vineman 70.3 during full bore Ironman training coming up in Whistler, CAN.
6/2/2013: Ethan Pond a Category 3 USA Cyclist took 4th in the Dave Jordan Classic in NY, out of 100 Category 3 cyclists.
5/27/2013: Bolder Boulder runners Mike Miller finished 3rd in the M38 with a time of 38:08, while Coach KK was 2nd in M44 on his birthday, with a time of 34:58--good enough for 78th overall out of 50,000+ runners.
5/19/2013: Coach KK finished 2nd overall at the Orange County California Duathlon and 1st in his AG to qualify him for TEAM USA at the ITU World Duathlon Championships.
5/18/2013: Jen Schaffner finished the Summer Open triathlon turned to Aquathon & 1st in her Age Division in Longmont, Colorado for yet another podium finish.
5/4/2013: Robert Brink (formerly of NY, NY & now of San Fran, CA)...finished 11th in the 25-29 AG at St. George 70.3 to start the season after his move across the country.
4/27/2013: Jen Schaffner podium finished at Boulder Distance Classic in the 40-44 AG as did Coach KK in the 40-44 AG.
4/13/2013: Congratulations to Ethan Pond/Cat 4 cyclist for Gemini Multisport...just finished SECOND at the Tour of Battenkill. In only 3 races this year he has earned enough point to upgrade to Cat 3. This typically takes most cyclists a year to gather--once again proving that with the right dedication to a sound program, amazing things can be achieved!
4/7/2013: Mike Miller (amid heavy training cycle) finished 2nd overall at the Boulder Spring Half Marathon to veteran pro triathlete Mike Lavato. Mike continues to excel/improve with rock solid results for yet another season that will surely bring top age group results.
2/23/2013: Coach KK took 1st overall at Chilly Cheeks Duathlon #3, wrapping up the series with two 1st's and a 2nd overall placings. Mike Miller took 4th overall and won his AG in the 35-39 for Chilly Cheeks Duathlon #3. Strong start to the season!
1/19/2013: Mike Miller took 6th overall while Coach KK took 2nd overall at the Chilly Cheeks Duathlon #2 at the Cherry Creek Reservoir in Denver. It warmed up quickly with a mostly dry course--just a few slippery spots on what is turning out to be an unusually dry winter.
12/29/2012: For the 2013 season we would like to welcome back as one of our best sponsors throughout our years--none other than BLUE SEVENTY WETSUITS. They have been very supportive any time an athlete has been in need of pretty much anything!
12/1/2012: Coach KK won the OVERALL at the Chilly Cheeks Duathlon in Denver, with the fastest run (tied), fastest transition & fastest bike time to win by nearly two minutes.
10/13/2012: HAWAII IRONMAN WORLD CHAMPIONSHIP UPDATE: Robert Brink finished his first Hawaii in a time of 10:02:21 for 370th overall (in the world). Coach KK finished in 10:00:26 for 348th. Winds were brutal this year, stronger than most other years--what can be done on a windless day in Hawaii...stay tuned as both will return in the future years.
8/11/2012: Robert Brink QUALIFIED FOR THE HAWAII IRONMAN WORLD CHAMPIONSHIPS in his first ever Ironman at the US National Ironman Championships in the 25-29 age group, by placing 4th. He is on his way to the Big Dance in only his first try. Proof again that smart racing and training will take you places~!
7/22/2012: Ethan Pond takes his first overall WIN in Central Park's bike race (New York), with a finishing sprint of nearly 1,300 WATTS after a half dozen break away attempts!
7/9/2012: Coach KK takes 4th in 40-44 at Boulder Peak Triathlon only two weeks after Ironman CDA.
Mike Miller gets back to triathlon in his first race of the year to take 15th in the men's competitive 35-39.
6/24/2012: Coach KK takes 4th in 40-44 and 23rd OVERALL in Ironman CDA which earns him another Ironman Hawaii World Championships Qualification in October.
Max Lawler sat in the top 20 overall until bonk-town visited and finished a respectable 10:35.
6/17/2012: Coach KK takes 2nd in the 40-44 at Boulder Sprint Triathlon.
5/12/2012: Ethan Pond takes 2nd in the Hunter Mountain Spring Classic road race, only half a wheel length behind first...stellar
5/12/2012: Robert Brink sets a new personal best 10K at the UAE Central Park 10K!
5/6/2012: Ethan Pond took to the roads this year as strickly a cyclist--the results of yet another stellar year are showing early this season. Ethan competed in the Tour Of Dragons and finished 4th in the GC. After a criterium and TT in the same day, he came into the final day on the road race finishing a consistent 4th place OA.
5/5/2012: Robert Brink finished 4th OVERALL at the Bear Mountain Half, 2nd in his Age group. MUCH better than last time he raced--he was extremely pleased with his progress this year.
4/28/2012: Coach KK was 1st in his AG and 6th overall at the Boulder Distance Classic 15K running race, only 6 seconds slower than last year despite aging at a rapid pace.
4/19/2012: Max Lawler goes 3rd OVERALL PODIUM and wins his AG at the Marquee Half in Arizona, only weeks after setting a PR in the half marathon distance.
4/4/2012: Ethan Pond was named to the Honorable Mention All American status for USAT in 2011. Sweet!
4/4/2012: Coach KK was named USAT ALL-AMERICAN status for 2011.
4/1/2012: Robert Brink finished the Galvaston 70.3 half iron in 4:56 & placed 31st out of 224 in the competitive 25-29 AG, even after a bike crash last month which left him with only 2 swims and a handful of runs to prepare.
3/25/2012: Max Lawler ran the Mercer Island Half Marathon to finish 12th of 2000 in a new PERSONAL BEST time of 1:19:01. Starting off the season the right way!
12/8/2011: Coach KK ran the California International Marathon on less than 3 weeks of training, finishing in 2:49 (after running the half way mark in 1:18:29 before a major bonk!) With a few weeks to prepare after a month long injury & 2 weeks of the flu, he managed only one run 16 miles long beforehand. Not bad for "the off season" racing!
11/6/2011: Mike Miller finished his 5th ever triathlon and FIRST Ironman in Florida with a 15th place in M35-39, with a time of 9:47--missing out on a Kona slot by 6 guys--an unbelievable performance for a guy that just got his first pair of swim goggles last fall! Also, Bob Valley finished his third Ironman Florida in 12:41 to tough out some cold muscle aches. Robert Brink of New York, NY, finished the ING New York City Marathon in a time of 3:01. It was a busy weekend for the Gemini Multisport team & they all performed like warriors. Rest up boys!
9/26/2011: Coach KK won the Boulder Triathlon Series M40-44 AG completing 2 out of 3 races netting the highest consistent points in that division throughout the summer racing series which includes sprint, Olympic & Half Ironman distance races.
9/24/2011: Max Lawler finished 4th overall at the Black Diamond Half Ironman in Washington, posting the day's fastest run time!
9/23/2011: Coach KK finished 5th overall at the Sombrero Ranch 4.5 mile trail run, 1st in his AG. Nearly 1200 ft elevation gain in a couple miles!
9/11/2011: Ethan Pond finished 7th overall in the SOS Triathlon, which netted him 2nd in the 25-29 men's division.
9/11/2011: Mike Miller finished 22nd overall/4th AG in 35-39 men's division, in only his SECOND ever half ironman.
7/4/2011: Ethan Pond finished 4th overall at the Firecracker 5K in Nantucket out of 700+ competitors. Pretty speedy for a guy training long course!
6/25/2011: Mike Miller of Denver finished 90th of 724 and 13th in his AG in his first ever Olympic Distance at Loveland Lake to Lake Triathlon in Colorado. Coach KK finished as the overall top Master's and Age Group non-elite in the same race, holding the 3rd fastest run of the day.
6/5/2011: Ethan Pond competed in the Quassy Rev-3 half ironman setting a PR by over 20 minutes! He now turns his sights towards Rhode Island 70.3 and continues to set PRs all season long.
6/5/2011: Max Lawler finished the Steamboat Springs Marathon in 2:57 for 6th overall & 3rd in his AG.
5//21/2011: Bob Valley finished Ironman Texas in 13:44 and was 137th of 320 in his division.
5/15/2011: Big shout out to Gemini Multisport's Ethan Pond finishing American Zof in 4th overall, WINNING his AG, AND racing 21 minute faster than last year. Way to smoke 'em!
4/17/2011: Max Lawler finished 6th overall in the La Jolla Half Marathon in 1:20:19. He was third in his AG.
4/10/2011: Ethan Pond entered the Scotland Run 10K & set a PR by 1 minute. A frequent racer, Ethan has been having top overall placings in pretty much any race & distance he has been competing in this season, as well as setting many personal bests along the way.
3/27/2011: Ethan Pond again podium finished with 3rd overall & over 2 minutes faster at the March Madness Sprint Duathlon. We're hoping to improve our athlete P.R. record of 80% athletes P.R.'ing over 2010...we're off to a great start so far!
2/28/2011: Ethan Pond of NY, NY, set a new 4 mile PR this weekend. Ethan finished the 2010 American "Zof" in 4th place...looking to move up with his newfound speed. His early season has shown either PR's or close to PR numbers across the board. Nice job--keep up the good work!
12/5/2010: Congratulations AGAIN to Ethan Pond on a new 10K PR at the Central Park 10K. 1/3 less training and 7 lbs heavier than normal and he P.R.d! Coming off an injury, Ethan is learning that more is not more--less is more! Smart training=good results!
11/25/2010: Congratulations to Ethan Pond on a P.R. at the Chicago Turkey Trot who went 2 minutes faster than last year. Great start in the off season no doubt--with much more to come this spring!
11/6/2010: Bob Valley sets a new personal best at Ironman Florida, about a 30 minute improvement over last year's time despite wavy swim & windy bike conditions with temps hovering in the 50's. Excellent way to finish the year!
10/15/2010: Coach Kevin and Max Lawler completed the Hawaii Ironman crossing the finish together in 10:25. Max celebrated the next morning by getting engaged & then married all on the same day to his long time girlfriend. What took you so long Max? Maxwell will be heading to compete in Ironman Arizona to attempt to vindicate what he felt was a shoddy showing in Hawaii. Well Max, at least you were fast enough to get there...few people on the planet competing in Ironman competition can say they have ever qualified. Congratulations to you, YOU are an Ironman!
9/12/2010: Harvest Moon Half Ironman News: Mike Miller finished his first triathlon (a half!) in 75th place out of over 400 racers (15th in 30-34)--on a road bike. Mark "Koz" finished 62nd OA/10th in his AG, Max Lawler finished 14th OA/2nd in his AG after a nasty side-stitch, Coach KK finished 13th OA/1st in his AG (even with running an extra mile after being directed off course by a volunteer). Gemini Multisport would like to welcome Ethan & Claudia to the group as well. Next up: Ironman Hawaii World Championships for Max Lawler & Coach KK. See you at the races.
8/8/2010: Max Lawler finished the Ironman Boulder 70.3 race in 3rd place and a NEW PR for a half iron distance. He was a solid podium finish in the extremely competitive 30-34 age group, and proved once again he gaining ground on the area legendary AG athletes who finished just ahead of him by only a few minutes. No doubt they will be checking their backs shortly to see Max bearing down on them!
John Moore finished 19th out of 100 in the 45-49 AG, a VERY strong showing from John who competed in St. George IM this year back in May. Each time I saw John he was running while most were walking. Good job out there John!
7/25/2010: KK's POST tab is now found on THE BLOG !!
7/12/2010: Max Lawler finished 18th overall and 6th in the highly competitive 30-34 age group at the Boulder Peak. Again a personal best. Mark Kozlowski PR'd by 9 minutes at the Boulder Peak as well, only a couple weeks after completing Ironman CDA! Way to go guys, keep it going strong.
6/27/2010: Coack KK took 2nd/402 in the M40-44 at Ironman CDA, the largest age group in the race, and stamped his ticket to the Ironman Hawaii World Championships. This moved him up one spot from last year's race. Mark Kozlowski finished 451st overall/100 out of 402 in the M40-44 in a time of 11:30. Jen Schaffner finished her first Ironman in 12:32 for 36th of 127 in the W35-39. Strong showing by everyone. Carrie, Steve & Aime (camp attendees of the 2010 Boulder Altitude Camp all completed their first Ironman--good job campers!)
6/20/2010: Max Lawler finished 3rd in the Boulder Sprint age group 30-34, a new PR, AND 10th overall (right in with the pros!) Max has already qualified for the 2010 Ironman Hawaii World Championships and is just beginning to tune up a little with some fun races. He will be flying faster than before in October at this rate!
John Moore was 431 overall in the Boulder Sprint, and 42nd in the 45-49 age group. John competed earlier at Ironman St. George this past May. John had a very good swim out there today, way to go John!
5/3/2010: Bob Valley completed a 7 hour training walk while his collarbone was in a sling recovering from a bike wreck. A PR for distance & time for anyone I've known who has not been hiking in the woods--but just on a training mission! Some people just have superior dedication!
5/2/2010: There are still slots available for the Boulder Altitude Camp! Contact us today or visit the link on this website "Boulder Altitude Camp".
5/1/2010: Congratulations to John Moore of Boulder, who finished 47th in the 45-49 AG despite battling the residual effects from the flu. % wise he finished nearly the same while sick as he did in the last Ironman when he was not sick. Proof he is tougher this time around!
4/16/2010: Updates: Max Lawler finishes the 2009 season ranked 29th in the USA for the 30-34 age group and he is just beginning to "get rolling". Mark K. finishes a half marathon last week in 1:32 despite having the flu. John Moore comes within 10 sec. of his high school swim times despite approaching the 50 mark in a couple years. Unfortunately, Bob Valley had an accident last weekend and broke his collarbone--but is confident he will return shortly JUST LIKE LANCE ARMSTRONG... In other news, there is still room available for the Boulder Altitude Camp if you would like to sign up. Sign up, learn a lot & get faster! Best of all, money goes to charity!
1/15/2010: Congratulations to John Moore of Boulder who had a Boston Qualifying time of 3:28 at Walt Disney Marathon, and Bob Valley of Florida who PR'd with 3:43 at the Walt Disney Marathon. It was a cold, cold morning and running around in shorts in that weather must have felt, well...Goofy.
12/26/2009: 2010 Boulder Altitude Camp is now open for registration! We will be accepting 15 total applications for this 1-week long intense training/learning opportunity. Go to Active.com Event ID: 1822558 or to the tab on this website '10 Boulder Altitude Camp to register.
12/17/2009: Congratulations to Mark Kozlowski for his new HALF MARATHON Personal Best in 1:32--but that's not all...he did this the day AFTER a 100 mile bike ride (not on the plan), but heck, you can't argue with success like that!
We're gearing up for 2010 already with some interesting new programs designed to add a little fun and motivation for the winter months. I hinted at this in the Gemini Multisport.com website's "LATEST NEWS" tab (if you're here you found it!), the detail are being ironed out daily--expect a big announcement by Christmas.
On a highlight of the week, Max Lawler of Boulder, has been the first 2010 Ironman Hawaii qualifier from the Gemini Multisport ranks. While 2009 isn't even over yet, Max was 3rd in the 30-34 AG, with the 6th fastest swim, 4th fastest bike, and 2nd fastest run for a total time of 9:12...nearly 17 minutes AHEAD of the 4th place person in his AG--and 27th overall with a personal best by nearly 50 minutes. I have had the honor of coaching him for the last four years. When he came to me for coaching back then, he was about an 11 to just over 11 hour Ironman...now he's on the verge of sub-9 hours. It goes to show you how sticking with a long term plan through the bumps along the way with daily consistency day in & day out will get you to your goals. Congratulations Max!
11/7/2009: Congratulations to Bob Valley on a gutting it out to the end of Ironman Florida. He was on PR pace until 8 miles left & then nutrition issues dropped the bottom out--but he's raring to get back into things and more determined than ever! He PR'd the swim, bike and was on pace to PR the run up to 18 miles into the marathon. Tough guy Bob proved he's made of IRON.
Also congratualations to Laurie Frittes on her 8th place AG finish, and a new PR in Ironman Florida as well. Coach KK had the pleasure of working with her this season, as she now looks forward to competing and nailing down an even higher placing at Ironman CDA in 2010. Way to be tough Laurie!
10/26/2009: Gemini Multisport welcomes Boulder's Massage Specialists to our family of sponsors. They have won "Best of Boulder" from 2005-2008. They provide a multitude of recovery/therapeutic services for people of all walks of life. Welcome!
10/10/2009: Coach KK finished his 7th (in 8 attempts) IRONMAN HAWAII WORLD CHAMPIONSHIPS in 10:20. Read the RACE REPORT.
10/1/2009: Gemini Multisport would like to welcome Breeze Brown as our official nutritionist. She has a wealth of experience working with triathletes and is the creator of the newly released "Breeze Bar". Welcome Breeze!
9/12/2009: Harvest Moon Half Ironman hosted some local pros and top age grouper today, one of them was our own Max Lawler. With the 10th fastest swim, 11th bike, and 9th fastest run, he placed 2nd in his AG 30-34 as well as 6th overall just behind former Ironman Cananda runner-up Gordon Byrn. Atop the race list was 2008 US National Ironman overall age group champ Jeff Keil, so the competition was fierce and Max was only 10 min. out from winning this race during a very, very heavy volume month and no taper. There were about 340 racers entered.
At the Sombrero Ranch Trail 4.5 mile Run in Estes Park, John Moore competed in 45:17 for a OA place of 62/425, 13th of 40 in the 40-49 AG, and 56th of 213 men). Coach Kevin (me), ended up 2nd overall and 1st in his age group. There were approximately 425 racers entered.
8/10/2009: What a season this has been for Max Lawler--this past weekend he finished the FINAL 5430 series race...the 5430 Half Ironman, in 4th place in the 30-34 AG, and 17th overall (yes, INCLUDING pros). He knocked a whopping 15 minutes off of his personal best as continues to mix it up with some of the top age groupers in the USA living right here on the front range in Colorado. There was marked improvement across all 3 legs for Max, which is exactly what we have been shooting for this season--I love it when a plan comes together!
7/12/2009: Max Lawler once again (coming off a month of racing each weekend), finished in 20th overall/5th in 30-34 at the Boulder Peak Triathlon, beating out All-Americans and past World Championship (Team USA) members. Despite a ton of racing, and little to no specific speedwork for short course, Max was able to improve his bike split over years past & is now showing he is not only an all-arounder in s/b/r but at both short and long course racing. Way to go!
7/5/2009: Max Lawler finished 16th overall/6th in 30-34 AG at the 5430 sprint only a week after a half marathon! Coach KK earned All-American honors in 2008 from USAT. Coach KK finished 1st overall (course record) for the Alpena 4th of July 5K running race in a time of 16:04 (which he verified the distance again by racing with his Garmin GPS)--only 2 weeks after finishing 36th overall/3rd in the 40-44 at Ironman CDA.
6/10/2009: NEW FOR 2010 ! ! IRONMAN BOULDER 70.3 ! 5430 Sports has been sold to WTC. Former owner Barry & Jodee Siff will help with the transition year for WTC. The integrity/quality of this race has been promised by WTC, the new race date has not been offically scheduled and entries are not open at this time. Stay tuned for information as it becomes available (get planning 2010 race season if you haven't yet!)
6/10/2009: Mooseman Half Iron this past weekend-another stellar performance improvement by a relative newcomer to the sport I've been guiding...Bob set a personal best by 45 MINUTES ! ! This half iron race had a unusually difficult cycling leg, yet he still chopped off huge amounts of time. Bob's determination and thirst is exactly what every coach wants to work with and his consistency is a prelude of good things to come. Congratulations Bob!
6/7/2009: STEAMBOAT HALF MARATHON--Gemini athlete Max FLEW today with his fleet footed tri legs to take a 2nd OVERALL to non-other than world class age grouper (who frankly, could easily compete as a pro...) Tim Hola. Max pulled to within about a minute of Tim to finish in 1:19. It's been great to see the continuous development and improvement he has had the past few years. In other news, on my way home today I spotted Craig Alexander waiting for a light in North Boulder while he was out for a run, but getting poured on with heavy rain. He sure looked fit! He's Coach KK's bet to win Kona again this year (unless someone else suddenly pops up with a stellar season closing in on the Kona Countdown.
6/6/2009: A couple athletes I coach had some very good races recently--Laurie, a newcomer with some really well balanced skills and abilities, qualified for Ironman Florida this November. No easy task to qualify for anything in this sport! Another athlete Max, recovered from a first-season race (duathlon) crash after he hit a pot hole, to knock out some big mileage on the bike days before the Bolder Boulder 10K to place high in his AG and beat Hawaii World Ironman Pro Chrissy Wellington. Bob, one of my long distance triathletes, smoked a 100 mile ride in record time at a East Coast Century event, showing he too is ready to take it to the next level. I wish everyone I work with some great races in 2010! We're off to a GREAT start this season with some very impressive results so far.
4/10/2009: Congratulations AGAIN to Gemini's athlete Bob Valley, he has just set a new 10 km PR record in his first Olympic distance race of the year. This wasn't just a triathlon 10 km PR, it was his fastest for ANY 10 km! Way to go Bob!
3/24/2009: There is a new product review on Recover-Ease Capsules, check it out HERE
. Additionally, we welcome athlete Laurie to our ranks of high caliber athletes at Gemini Multisport, ready to take on the world in 2009!
3/14/2009: Congratulations to Gemini Multisport athlete Bob...he just finished the Winter Park 10 K race in Florida, placing in the top 8.875 % in his age group, and top 14 % overall. His 135th place overall out of 1911 was a good start to 2009--better yet, he was 16th out of 142 in his age group. Way to show improvement early in the spring--well before prime race season hits! Bob is seeking his second Ironman race this fall, he is sure to surpass last year at this rate. Keep up the good work~
3/11/2009: There is a new "KK's Post
" to read about Ironman training and common misconceptions many athletes have while figuring out the puzzle we all face--performing on race day. Check it out, and learn some common sense pointers in becoming a stronger Ironman athlete.
3/4/2009: The website will be undergoing some changes with either additions or deletions of tabs & pages. Right now, there is an addition you may want to check out: www.kevinkonczak.blogspot.com
From there you can check out some storyline writings which are a little more relaxed in terms of being all from a coaching view point. The blog will tend to be more about entertainment than anything. Here's a shoutout to new Gemini athlete Bill...welcome aboard mate!
2/13/2009: Did you ever wonder what some common practices in the pool by our sport's elite are? How about their workout regimes--and what are they REALLY doing in the pool besides non-stop flip turns of freestyle. Coach KK takes a look at some of Boulder's finest athletes in action and compares them side by side with the pedestrian swimmer of the pool. Click on KK's Post tab for more...
2/8/2009: Congratulations to Bob Valley, placing 1st in his Age Group in the Annual Orlando Extreme 5km. A quick quote from Bob...
"Yes, it doesn't feel good to start getting back into shape. I pushed it hard on the run today...I've got my first piece of hardware!" He was 4th out of 40 overall. Way to go Bob!
2/3/2009: New race reports from Coach KK: Oatmeal Run, Chilly Cheeks Duathlon #2. A fun spin on some fun races.
1/28/2009: The 2009 race season is just around the corner, the economy is hosed, you may be chubby, and what are you going to do now? Just give triathlon a tri, learn how to get fast, safely from Gemini Multisport. We offer a variety of custom coaching plans, swim & run analysis, private lessons, access to nutritionists, bike fits, one on one workouts with the coach, outstanding sponsorships/team discounts. Just a few reasons to choose Coach KK as your expert guide in triathlon...although not all listed--if you have something you would like to see offered to enhance your triathlon game, drop us an email line and we may already have that service available!
1/4/2009: The quarterly newsletters seem to have morphed into "Latest News" this past year, so I will eliminate that from the site. There will be some site changes and announcements in the next few weeks, features, and ramping up for the '09 season--more on that in a couple weeks. If you are thinking of using a coach this season, give us a try--we're ramping up for bigger & better things.
12/01/2008: Season wrap up...see the Race Reports tab for John Moore's 2008 IM AZ November race report. KK's Post also discusses what it takes to PR an Ironman, and what to expect coming into a new season, as well as points on how you should be prepared for the "unknowns" faced each season. Pictures to follow this week on Race Reports and KK's Post--so check back soon.
11/27/2008: Congratulations to both John Moore & Max Lawler who streaked to PERSONAL BESTS at Ironman Arizona. Race reports, details & photos are coming soon. John PR'd by nearly an hour, and Max dipped under 10 hours for the first time and on his way...had a best swim, bike and overall time. John clobbered just about every aspect of an Ironman from nutrition to each split.
11/19/2008: There is a new posting from KK on how the first week back to training went on the KK's Post Tab, as well as an appearance by Mr. Play Dough himself. Additionally, we wish John Moore & Maxwell Lawler at Ironman Arizona this weekend. It is sure to be a memorable experience out in the desert...an Ironman always is just that...memorable.
11/14/2008: If you have done an Ironman, or would like to in the future, have you had many, many questions you wanted answered but didn't find out until it was too late? Visit our PRO TIPS page to view some common questions (and some not so common) questions of a newby Ironman who recently finished his first Ironman. This informative list can save you a lot of worries, so read on in 50+ Beginner Ironman Questions.
11/8/2008: Bob Valley's debut Ironman race report. Read how a newby dealt with the details of his day and came out a winner by clicking HERE.
11/5/2008: From North America Sports (orginizers of North American Ironman Events) regarding entry in an NA Sports races including Ironman races:
New Onsite Registration Procedures for NA Sports Races
Due to the tremendous growth of onsite registration, North America Sports will be implementing new onsite registration procedures. These new procedures will launch at Ford Ironman Florida and will be as follows:
• Each athlete will fill out a form that will include their first & last name, birthdate, email address and phone number. This form will also include instructions on how the registration process will work. You will need to bring your photo ID and a credit card for payment, no checks or cash will be accepted.
• Laptop computers will be used by our volunteers to take the prospective athlete’s contact and credit card information on-site. The volunteer will enter in the prospective athlete’s information directly into Active. They will then get the athlete’s credit card information and charge them the race entry fee.
• The prospective athlete will receive a copy of the form they filled out as a receipt, which will outline when and how to complete the registration process. They will also receive a reminder via email.
• After receiving the confirmation email the athlete will have a spot reserved for them in the event. However, the participant will still need to go back to Active.com during a specified timeframe to complete their online registration. Any athlete that does not follow this procedure will not be considered registered for the event.
• The athlete will follow the same on-line procedure as before. They will access the Ford Ironman Florida event via a specific registration link, select their name from the athlete drop down bar and enter in their unique password. However, the online entry will not have a payment associated with it as they have already paid the entry fee.
• The athlete will receive a set amount of time (1-2 weeks) to let them complete the registration.
This system will ensure fairness to all athletes wishing to sign up for NA Sports races. Under the previous system a number of certificates distributed at on-site registration were not redeemed and this created a situation requiring NA Sports to reopen on-line entries. People who attempted to enter on-line immediately after it opened and were closed out may not be aware of the additional spots available at a later date. This should no longer be the case going forward.
This new procedure allows the prospective athlete’s information to be put directly into the Active.com database so that it is accurate and has no chance of getting misplaced. It may take a little longer in the beginning so we ask that you be patient with our volunteers and staff.
11/1/2008: Congratulations to Bob Valley who just finished his first Ironman about an hour and a half ago as of this update. His time of 12:35:20 put him in 1281/2268 OA, and 246/378 in the 40-44. Swim time: 1:22:03, and 6:13:01 for the bike, followed by 4:42 run--tag on a 11:32 T1 & a T2 time of 6:10...it was an excellent day in Florida for Mr. Bob. He tells me he has already signed up for 2009! Great job Bob, you've exceeded your expectations once again!
10/30/2008: There is a new insightful KK's Post online today, read on & check back almost weekly for new posts! We want to wish fellow Gemini Multisport athlete Bob Valley in his quest to finish his first Ironman. A quick story about Bob, who when I met him 3 years ago, never had run outside in his life. He started jogging on a treadmill on business trips, then got the triathlon bug by watching some races and thinking of one of the most challenging things he could think up...Ironman. We worked a year on endurance and getting a few races under his belt, but in the off season slipped a disc in his neck washing his car (could happen to anybody). He spent the next year rehabbing it, and came back this year to finally complete the task. This has been 3 years in the making, and in talking with Bob today, he had a few travel issues but has regained focus. He feels ready as he can and the big mission now is to get from point A to B by the 17 hour mark. I think he will go well under that. Should be an exciting race to watch--most certainly on an EXCELLENT course (I've done it 2x myself) and know the conditions are usually ideal in Florida.
10/22/2008: New running gear reviews on the Gear Reviews tab. Spotlight on adidas Supernova long tight and the Puma Tenos IV running shoe.
10/15/2008: Gemini Multisport is now open to new clients for the 2009 season. Choose one of the two coaching plans (Standard or Deluxe), and receive a free customized gift for your daily training! Offer lasts until 12/31/2008.
10/9/2008: New posting on "KKs Post"--check out what Boulder has to offer for mental get-aways in historic Chautauqua Park. This is the best time to explore this community treasure. Take the family, friends, whatever way to want to do it--just get there before the snow flies. KK takes you through a picutre gallery to show what it is you are all missing.
9/23/2008: Congratulations to John Moore, who finished the Crossroads Half Marathon in Loveland in 55th place overall in 1:37:21 (7:26 per mile), JOHN MOORE was 44th male/140 total 15th/29 in the M45-49 Age Group. He improved his time over last year by 2 minutes, despite this being a "C" race and coming off a late night partying with Ginger Ale and friends--last year this was an "A" race for him and he wasn't nearly as fast as an unrested, untapered 2008 race. That is the kind of improvement we like to see so way to go John!
9/14/2008: Max Lawler finished the Harvest Moon Half Ironman in 9th place overall, and 1st in the 30-34 age group. The race had some of the toughest racers in the area, including some fast pros. His time of 4:34 on a tough course was a feather in his cap, as he was not tapered and was in the middle of a heavy training cycle (using this race as a training race). Max continues his build up and consistency this season, with a dedicated work ethic and laser-like focus. Coach KK commends him on his march towards someday joining the world class age group level of competition at the Big Dance in Kona. We wish him luck and continued improvement he has shown over the last 3 years.
9/3/2008: After some travel and a few exceptionally busy weeks, KK's Post is finally updated. A trip to Ironman Canada as an IronMate was well worthy of a posting. It was an exciting race and lots of early changes on the run. It was pretty good early conditions in town, but the later bikers sure had a handful of wind to make it a tough day out there. Photos included! Click on KK'S Post tab for more.
8/15/2008: A great new simple to follow article describing the gist of
core & power training is now online under Pro Tips.
8/13/2008: Triathlon lifestyles update on KK's Post --featured athlete: Stefan Ekstrom of Sweden.
8/13/2008: 5430 Half Ironman saw some of the best athletes in the multisport world both stateside and abroad. Max Lawler finished with an astounding 12 minute PR for the distance, making him the top finisher for Gemini athletes (he's a Gemini himself). Dr. "Cool" Webb had another good day and was all smiles at the finish. One of our Colorado Springs athletes Kyle Webb had a rough day but finished strong on a day that saw many top athletes implode (Coach KK included!) John Moore stayed consistent throughout the day, coming back from a DNF flat at the Boulder Peak to finish out the day while under heavy training for Ironman Arizona this fall. Stay tuned for more news, photos, and updates on the 2009 season, as well as enhanced coaching services and products at Gemini Multisport.
8/13/2008: Stefan E. finished Ironman Kalmar in Sweden and despite a busy work schedule this year and lots of travel, was able to finish in 10:34.
8/13/2008: Just in! John Moore's race report, check out the Race Report tab!
8/6/2008: I just returned from San Francisco and decided that after such a fun trip, I should be documenting some of the more adventurous outings in a posting of sorts, so when the memory doesn't recall, I can at least read about what I did. That said, there is a new tab called KK's post, where you will be able to read all about some of my adventures. Of course, pictures will be included.
7/26/2008: Congratulations to Max Lawler who finished 16th overall out of 1300, and 5th in the 30-34 (he just aged up from 25-29 last month--so happy belated birthday!) at the Boulder Peak Triathlon. Also finishing well near the top were old man Coach KK in 23rd overall and 5th in the 35-39 AG, and Kyle Webb in 52nd overall and 14th in the 30-34 AG (all three men finished in the top 3%...an outstanding result for Gemini Multisport.) For the women, Rebecca Webb in the 30-34 AG finished 562 overall and 41st AG. She was the 135th woman across the line which puts her in the top 20% of females at one of the most competitive races in the country. Way to go team!
7/25/2008: Check out the 2008 Boulder Peak Race Report by the coach, and then jump over to the new Gear Review tab for reviews on the most popular triathlon products out there. These independent reviews are 100% to the point with no punches pulled--before you shop check here first!
7/12/2008: Congratulations on a podium finish goes out to Max Lawler of Boulder, Co. In his first EVER duathlon, he finished 6th overall out of 242 in the Cabbage Head duathlon, winning his age group. He was the 2nd non-elite athlete overall. Max continues to improve in all three sports, and this showed his running and biking are becominig competitive with even the elites, way to go Max!
7/11/2008: Gemini athlete John Moore of Boulder finished the July 10th Stroke & Stride in 57th place overall out of 235 athletes--slightly higher finish than his last race despite being amongst a deeper field. His age group finish was 4th in the 45-49, keep it rolling John!
6/22/2008: John "The Shark" Moore finished 59th overall out of 160 in the Bolder Stroke & Stride on 6/19. John's new Blue Seventy Helix Full Suit had him coming out much fresher for the run and he tore it up for a strong 7th place in his age group.
6/16/2008: 5430 Sprint Triathlon yielded some solid finishes for Gemini Multisport athletes> Max Lawler in his first ever sprint race just aged up into the highly competitive 30-34 age group, finishing 4th placed--ahead of some highly seasoned sprint specialists. Kyle Webb, also in the 30-34 age group, had some mechanical issues and still managed a 19th out of 96. Kyle's wife Rebecca aka "Dr. Cool" racing in the 30-34 had a MONSTER day, and finished 18th out of 92 places using a greatly improved swim and bike to take it up another notch. John Moore (who has filed a race report) came in for a 20th of 66 in the 45-49. Coach KK finished 13th overall and 6th in the 35-39.
6/15/2008: Congratulations to one of our foreign athletes, Stefan Ekstrom of Sweden, who along with one other team mate, finished 872nd out of 18,000 (yep, 18 THOUSAND) riders in the Vatternrundan Team Bike race in 9hrs 23 minutes for 300km throughout the night. Along the way they won an inner company competition as well among 27 other racers.
6/7/2008: Congratulations to Max Lawler of Boulder for his 5th overall finish at the Boulder Stroke & Stride! He is just coming off a 99th place overall at Ironman Arizona in April, so he has been doing little to no speedwork since recovering, and had a heckuva go against some good short course athletes. Keep it going!
6/5/2008: We welcome our newest sponsor Beaker Concepts, maker of great hydration systems used by World Champions. A link on our sponsor page is coming soon. www.beakerconcepts.com
5/31/2008: Congratulations to Stefan Ekstrom of Sweden, finishing the Stockholm Marathon in 3:10:47 for a place of 427th overall out of 18,000 starters. Stefan improved 33 minutes over last year's time. Another successful example of Gemini Multisport's custom training programs for athletes around the world!
5/30/2008: Gear Reviews are coming soon! We will sample gear of the industry with no holds barred. The REAL skinny on triathlon equipment, without favoritism, in any way, shape or form. Read here before you buy, save yourself from a headache later by being stuck with junk that doesn't work. The good, the bad, the "barely making the grade" equipment will undergo serious testing and scrutiny so you're left with only the best, so you can compete with the best. In fact, many of the items performed so well in our testing so far, we decided to partner up several of the companies, and they are now sponsors of Gemini Multisport. Stay tuned to the GEAR REVIEW page for product review info.
5/9/2008: We welcome to our sponsor family Skirt Sports! They specialize in cool clothes for cool chicks! Check out their vast array of stylin' clothes at Skirt Sports!
4/27/2008: Congratulations to Gemini athlete Kyle Webb, who finished 17th overall of 136 athletes at the Imperial Challenge. He also placed 4th out of 64 athletes in the 30-39 age group. Kyle continues to improve yearly, and has the right tools to place high consistently in his age group.
4/19/2008: Ironman Arizona April 2008 race report is now online, go to "Race Reports" tab for the full scoop. This year's IM AZ had an 18% drop rate--the third highest in Ironman history, the weatherman was really off on the wind prediction, and the heat only made it tougher. Both Gemini athletes present, completed the course--one just missing qualifying by 4 people in one of the toughest age groups.
4/7/2008: Gemini Multisport is now offering custom Bolder-Boulder training programs for the beginner, intermediate, and advanced (A-wave) runners. For details, drop us an email located on the contact page. What better way to tackle this world famous 10K race than to consult with someone who actually lived on the course itself!
4/3/2008: The Spring Newsletter has arrived; to view it click on Spring '08 Newsletter.
3/23/2008: Gemini Multisport training and racing accessories are here! Go to the STORE tab and stock up for your season.
3/16/2008: Check out the latest information on how can keep from doing too much or too little during Race Week and pull off your dream race! This takes an athletes through the hows/what/when leading up to the big "A" race of the year.
3/3/2008: Avelo bikes from Europe--a new sleek all carbon aero bike. Stiff, light, and so fast you won't know it went by. For more information, contact us and we'll get you in touch with our European friends.
2/11/2008: Check out the Balance in Triathlon article under the Pro Tips tab/Pro Tips Archive!
1/27/2008: If you are interested in video running gate analysis and would like help on how to improve your running economy, we have individual one on one sessions to make you a faster runner. This is only at request, and time slots are limited. Email us today to set up your appointment with Gemini Multisport.
1/10/2008: Enjoy the benefits of sponsored products such as BCSM testing, Salt Stick products, INFINIT, Blue Seventy and Rudy Project. Purchase either the Standard or Deluxe coaching plans today, and instantly earn all the benefits of a personalized/custom plan to help you get on your way to your athletic potential. We have only a few spots available to 2008, so contact Coach KK today!
1/3/2008: Boulder's 5430 series is OPEN for entry. This includes a sprint, Oly & half iron distance. To enter visit 5430tri.com
Should you have questions on the course, need a training plan for any of these races, with intimate local knowledge of the course, please contact us via email and we would be happy to help you with whatever it is you need help with to get ready for this wonderful race series.
12/30/2007: Boulder Center of Sports Medicine will be offering physiology testing, nutritional help, and conducting bike fits for all Gemini Multisport athletes at a special rate only available to those on our roster. This world class facility has performed fits and testing on world class pros over the years, and has worked with Tour de France competitors, national champions, and legends in every corner of endurance sports. This is just one of the many benefits coming to our athletes (more to come!) BCSM is on the cutting edge of endurance diagnostic testing, and we are proud to be working with them in 2008!
12/21/2007: Gemini Multisport Ironman Race Drink formula is now available! This custom designed formula is 100% Infinit Nutrition product, now ready to purchase in Fruit Punch, Lemon Lime and Orange flavors. The main difference between what is out there, and our formula is that this has a difference combination of carbs, protein, sweetness, and caffeine.Contact Coach KK for more on how to purchase this formula today!
12/7/2007: Happy Holiday from Gemini Multisport! Click on Holiday Newsletter to view the recently posted latest. In it Nutritional Periodization and why you should be doing it is discussed, shopping tips to reduce stress, and a posting of where to find Gemini Multisport athletes at the races in 2008.
11/28/2007: Ironman Arizona will take place twice in 2008. One in April and one in November, with it permanently staying in November. Sign up is available as of 11/26/2007 so sign up early and check out the details at www.ironmanarizona.com
11/14/2007: It snowed last night in Boulder, awakening to snow-covered porches and rooftops--spurred on this note of advice: Get all your winter riding & running gear located & keep it in a centrally located area. The daylight hours are short, and to keep from wasting time you could be out training, have everything ready to go at a moments notice. A helpful hint, if you don't have riding booties, layer duct tape over the toes of your cycling shoes to keep the wind chill off, or put an old pair of wool socks over shoes and cut out around the cleat area so you can clip in/out. The first parts to get cold in the winter riding days are hands and feet.
11/6/2007: At the Heart Center of the Rockies Half-Marathon Team Gemini athlete Max Lawler PR'd his half marathon time in 1:23:58.4 on what was deemed a LONG 13.1 miles (about 13.4 miles) when a volunteer took cones away after the Kid's Run finished, sending everyone after the top 6 places on an extended route. Max was 1st in his age group, and 7th overall. Coach KK was 4th overall in a time of 1:13:36.2, and 1st in the 30-39 age group. The course was shortened for the first 6 athletes due to the lead biker going off course, making the run approximately 12.6 miles. The lead six athlete places were so spaced out from eachother, it did not change the overall standings.
10/26/2007: Blue Seventy, makers of the world's fastest legal and non-wetsuit legal race wear becomes a Gemini Multisport official team sponsor!
10/25/2007: Northern Exposure Media becomes GMS (Gemini Multisport) official memorabilia sponsor!
10/23/2007: Salt Stick
becomes the choice official salt dispenser (and most aero on the market) and capsule of Gemini Multisport!