Colorado Multisport Helps Community with Food Delivery

CMS Community Meal Service

During these trying times, we realize bikes may not be your first priority. For reasons out of your control, you or someone you know may not be able to leave your house. We want to extend a helping hand. In addition to our Bicycle Valet service we are adding a Community Meal Service to help community members in need get groceries and basic home needs delivered to their door, free of charge. Our coverage area will be the same as our Bicycle Valet Service area.

Why are we doing this? We are a team of dedicated and passionate advocates for you, our customer. We saw a need that is affecting many of you and believe in the power of lifting up our fellow human when in need.

How does this work? Simple. Give Colorado Multisport a call Monday-Friday at 303-865-4604 during our normal business hours. One of our friendly staff will collect your name and information.  You will submit a grocery list to a dedicated email address and ask that you be as detailed as possible. For example: eggs (do you want the least expensive, brown, white, organic, etc.). We will take a $100 charge up front and refund the difference once the shopping trip is complete. The maximum shopping cart price for any individual or family is $100.

We cannot stress enough how highly we will prioritize cleanliness during this process. From wearing gloves to the store and when driving the van to completing your Community Meal Service drop-off without you ever having to touch or come in contact with us. We know that the people that need this service the most value their health and safety the most and want you to know that their sentiments align with ours.

Why are we doing this? We are a team of dedicated and passionate advocates for you, our customer. We saw a need that is affecting many of you and believe in the power of lifting up our fellow human when in need.

How does this work? Simple. Give Colorado Multisport a call Monday-Friday at 303-865-4604 during our normal business hours. One of our friendly staff will collect your name and information.  You will submit a grocery list to a dedicated email address and ask that you be as detailed as possible. For example: eggs (do you want the least expensive, brown, white, organic, etc.). We will take a $100 charge up front and refund the difference once the shopping trip is complete. The maximum shopping cart price for any individual or family is $100.

We cannot stress enough how highly we will prioritize cleanliness during this process. From wearing gloves to the store and when driving the van to completing your Community Meal Service drop-off without you ever having to touch or come in contact with us. We know that the people that need this service the most value their health and safety the most and want you to know that their sentiments align with ours.

Improvements Coming to Boulder’s Most Popular Trails

From Mt. Sanitas to Chautauqua, the City of Boulder is planning to make improvements to some of its most popular trails.


Learn about these projects and talk with city staff who work to maintain, repair and build trails an upcoming open house with the City of Boulder’s Open Space and Mountain Parks (OSMP) Department.  The event will be held Thursday, Feb. 27 from 5:30 to 7 p.m. at the OSMP HUB Building, 2520 55th St.  

Expect to learn about these upcoming projects and more:  

  • Anemone Trail: Planned construction will extend the Anemone Trail into a 3-mile trail loop west of Boulder, providing stunning views of Boulder Canyon, Sunshine Canyon, Front Range peaks and the city of Boulder. 
  • Mt. Sanitas  Trail: One of OSMP’s most popular trail routes is the Mt. Sanitas Trail. It can be difficult to maintain due to erosion and widening that can occur, which can cause impacts to native plant communities next to the trail. Crews will return for the fifth year in a row to repair sections of trail with stone steps and retaining walls.    
  • 1st-2nd Flatiron Trail: The construction of stone steps and retaining walls will further stabilize the trail to prevent erosion, reduce switchback shortcutting, and minimize vegetation damage.  Staff’s planting of vegetation also will help with native plant restoration.  
  • Cyclic trail maintenance: OSMP crews work year round on regular maintenance to reduce trail erosion and clear trails of overgrown vegetation. This helps extend the life of trails and prevents the need for costly or major maintenance projects.  

Get the latest trail updates 

A new text messaging service will provide community members updates about OSMP trail closures – most notably, muddy trail closures that can occur regularly during the winter, spring and fall. Sign up for this service by texting the word “OSMP” to 888-777. You can also find updates through the OSMP interactive trail map.

Don’t forget to download the new Boulder Area Trails App, which provides information on OSMP trails, as well as trails and paths managed by 11 other Boulder-area agencies.  

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Dede Griesbauer’s Story on Her Amazing Race at Ultraman Florida

By Bill Plock

Boulder resident, Dede Griesbauer, the oldest professional triathlete in the world at 49 years old, placed second overall (male and female) at Ultraman Florida completing the race in a little over 22 hours. Listen (link below) to our interview with her talking about this race and her amazing, record setting accomplishment.

“It is not easy being a pro triathlete, but I know the alternative (she left a Wall Street career), while it’s a lot easier, I am just living my dream…”

To put some of this in perspective she swam the 6.2 miles averaging a 1:22/100. Her bike average speed over the two days of 263 miles was almost 24mph (and racers have to stop at stop lights and stop signs) and she ran a double marathon in a little over 8 hours, so about a 9 minute mile. That is remarkable.

Ultraman Florida is a three day endurance race covering 321.6 miles in central Florida. Each participant completes a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run.

In this podcast Dede talks about the event, the training leading up to, her nutrition plan, how her coach Julie Dibens coached her through the event and maybe what her future holds.

Listen to the full podcast DEDE GRIESBAUER Podcast

Khem and Josh, A 303 Endurance Story, Dare We Say Fairytale…

The ColoRADo crowd

Bangkok–The 303 Team expanded this weekend during a beautiful wedding ceremony. Khem Suthiwan and Joshua Hughes were married here in Bangkok in a day long, traditional Thai wedding that was, in its own way an endurance event; especially for Josh who had to endure a Thai tradition of passing through many “gates” manned by Khem’s “family” who asked Josh to perform all sorts of things to prove his intent to marry Khem. He did push ups, the limbo, paid money, sang songs, told jokes all while quickly dehydrating under the hot Thailand sun in sweltering humidity. But like any one after the ultimate prize–he made it!

Triathlon friends Meg McWilliam, Gaye Beckman grilling Josh.

Many of you are familiar with Khem on the triathlon course, racing, raising money through her love of the sport, or maybe you have cheered her on at bike races on her beloved Palmares team. 

Lindsey McGee (Without Limits) blessing the happy couple

We at 303 pretty much closed up shop and moved to Thailand for the week along with some our good from friends from Colorado taking time to celebrate this occasion. This is more than a vacation for us. In the scheme of life, in business, it’s important we recognize the people who make it happen for all of us to better enjoy what we love. Khem’s undying love of endurance sports and her undying love of Josh merging together warrants special attention. 

“Just Married Newtons” maybe they are on to something?
Khem’s special made Newtons–she is an ambassador after all

Khem is all about trying and not being afraid to fail. But she is also about being prepared and doing what is necessary to succeed. She never takes shortcuts in life, business or in her sports as an athlete or coach. She said at her wedding that she wasn’t sure this day would ever happen, but in true endurance form, she played the long game, stayed true to herself and knowing who she is she pushed through and her and Josh found each other. 

Many athletes from all over traveled to witness their wedding and even if you don’t know Khem, you know her work covering things like the IRONMAN World Championships, Colorado Classic, just about every Cyclocross and crit race. In a testament of those that traveled to Bangkok we had employees, volunteers and fellow fund raisers from Without LImits, IRONMAN and a guest video appearance from Damon Brandt of Palmares and Pete Alfino of Mile High Multisport (she is MHM coach). 

Khem touches most every part of the Endurance community, even borrow racing a few times. 

We at 303Endurance offer our deepest and most sincere congratulations! Well done!

Support CU National Champion Triathlon Team, Silent Auction, FEB 28th

Please join us for the CU Triathlon Team’s Third Annual Silent Auction at Colorado Multisport (Village Boulder Shopping Center, 2480 Canyon Blvd, Boulder) Friday, February 28th from 5:30-7:30pm.

All of the proceeds from this special event will help fund our trek to the USAT Collegiate Club National Championship in Tempe, Arizona in April with a goal of winning another national title!   

We aim to take as many teammates as we can to nationals.  Our team is composed of a wide range of athletes—from those who have never previously owned a bike to professionals.  What we all share is a common bond: a passion for swimming, biking and running (and eating…and dancing…)!  

Winning a championship is a complete team effort and the atmosphere at nationals is like no other triathlon event.  We rely on all of our teammates to create a fast, friendly, inclusive, and supportive team atmosphere. Traveling to races is expensive—plane tickets, bike transport, hotels, and food (we eat a lot of food)!  We are so thankful for the community support that makes possible traveling with a complete team of athletes and coaches.  

The entry fee for the Auction is only $10 which includes refreshments and a chance to win door prizes.  

Brittany Warly (CU Triathlon Team alum, 2016 Draft Legal Collegiate Club National Champion, and current professional ITU triathlete) will be speaking. 
Silent Auction items include:    
Spyder apparel
Vail Resorts lift tickets  
Roll Recovery R8A
Month of yoga from Core Power   
Aero helmets
many other items!  

This team has become a second family to me. We push each other to be the best we can be within triathlon, as leaders, and in the classroom. Please join us at the Auction (bring your friends too!) and please help us spread the word about this important fundraiser. Attached is a copy of the flier for the event.  We all look forward to seeing you on February 28th and thank you very much for your ongoing support.  

More than 500 attend inaugural Endurance Exchange triathlon industry conference

The event is a collaboration between USA Triathlon and Triathlon Business International (TBI). Photo credit: Harrison Zhang.

From USA Triathlon

The conference in Tempe, Arizona, brought together race directors, coaches, retailers and others in the multisport community.

The inaugural Endurance Exchange triathlon industry conference brought together more than 500 race directors, coaches, retailers and others in the multisport community for three days of learning, sharing best practices and networking Thursday through Saturday at Arizona State University’s Sun Devil Stadium.

The event, a collaboration between USA Triathlon and Triathlon Business International (TBI), was created in an effort to grow, inspire and support the triathlon community by collaboratively hosting the nation’s largest experiential triathlon summit where everyone within the multisport community can learn; share best practices, trends and innovations; network; and collaborate.

Featuring a dynamic lineup of expert presenters from across the multisport community, Endurance Exchange offered content specific to coaches, race directors and retailers, along with general sessions relevant to the entire industry. Sessions included interactive roundtables, question and answer forums, panel discussions and presentations on a variety of topics relevant to endurance sports.

Among the topics covered were diversity, equity and inclusion concepts and their relevance to the future of triathlon; mental health and performance; CBD usage in endurance sports; creating new and unique revenue streams for your events; how to create a successful charity partnership; what race directors can do to make their events more environmentally friendly; running biomechanics and the growing trend of gamification of endurance sports.

In addition, professional triathlete and Picky Bars CEO Jesse Thomas and longtime Boston Marathon race director and USA Triathlon Hall of Fame member Dave McGillivray delivered entertaining and inspiring presentations, chronicling their experience with the sport of triathlon.

“I was really seeking out the endurance sports type of conference. I’ve been to a lot, but this was pretty different. I wanted something triathlon-specific that would help me grow my business and help me grow as a coach and help me pass that knowledge on to the next coach that I’m mentoring. This is one of the better conferences I’ve been to,” said Jen Myers (Chesapeake, Va.), a USA Triathlon Level I certified coach.

Eric Byrnes, former MLB outfielder and current MLB Network analyst, and Pasquale Romano, President and CEO of ChargePoint — both avid triathletes —delivered keynote presentations.

Romano’s keynote explored the relationship between endurance sports and entrepreneurship, put into context for athletes, race directors, coaches, manufacturers, brands and other business stakeholders in the multisport industry.

Read the full article here

Andy Pruitt Joins iKOR Labs

Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation.

Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine. He subsequently earned an M.S in Physical Education and Sports Medicine from the University of Colorado, and an Ed.D in Adult Health Education from California Coast University. Pruitt also served as the Chief Medical Officer for U.S. Cycling as well as the Chief Medical Officer for all cycling venues during the Atlanta Olympics. He eventually founded the Boulder Center for Sports Medicine and CU Sports Medicine and Performance Center. He was a pioneer in running and cycling pathomechanics using 3D motion capture technology. His overarching medical interest has been endurance sport health and wellness.

With a personal passion for endurance sports, Pruitt is also a two-time paralympic road cycling world champion, as well as a Nordic ski racer. Currently he is pursuing age group time trials and gravel races.

“This venture is back to my health and wellness roots. I have been experimenting with CBD for the past two years, and gravitated to iKOR’s position, philosophy and transparency. I am looking forward to helping build iKOR into a thought leader in recovery and CBD.” says Pruitt, of joining the iKOR team.

“The number one question I aim to answer is ‘does it work’. There are so many people talking about the benefits of CBD, I am looking forward to getting deeper into the science behind the product. There are a lot of companies out there with fancy packaging and fancy marketing but questionable products. We want to do it differently. We will have quality products that are marketed appropriately and build on the library of evidence.”

“We have been after Andy for years. I knew he was exactly who we needed here at iKOR, we just had to be patient until the timing was right,” says Craig Sweeney, iKOR President. “The way he views recovery, science, and training is so unique. His approach to research and product innovation is well-documented and will help solidify iKOR as a global leader in athletic recovery. We have mounds of anecdotal evidence from our athletes and our customers, and now I look forward to allowing Dr Pruitt to run free and really let the science guide what comes next for this brand.”

Dr. Pruitt will focus on research as well as the development of new products in the iKOR family. He joins the aim of supporting and guiding iKOR’s mission to be the number one resource in recovery.

Justin Chester’s New Triathlon Class in Lafayette


Photo by Jeremy Papasso/Staff Photographer)

People  interested in participating in a triathlon this year now have a class in Lafayette to help them to get started.

Justin Chester, a Lafayette resident and USA Triathlon coach, this month is starting a new class at Bob L. Burger Recreation Center to get people in competition shape. 

“I started the program in Parker four years ago,” Chester said. “I’ve been a triathlon coach for 11 years now. What I found when I started training was it was somewhat intimidating. Boulder County has become a hot spot for triathlons. There are numerous pros that live in Boulder. To that point, it can be more intimidating for someone new to the sport when Boulder is so ripe with professional runners, professional cyclists and the like.”

Chester said he wanted to create a program that would not only help people get the proper training, but provide a good support system.  

“I wanted to open a program that was not intimidating, but it was something that would allow beginners to have a head start in all the things I didn’t know as a beginner,” he said.

In the program, participants will meet multiple times a week and train in all three events.

Read Rest Here

“Perhaps this is a sign,” Teri Ward on winning another 303 contest–with Rinny surprise

By Bill Plock

Of all times, during the week of the 2019 IRONMAN World Championships, Teri lost her beloved husband Chuck, after a battle with cancer.

2019 has been a tough year for Teri. She also attempted IRONMAN Boulder in June and was not able to finish. With hopes of qualifying for Kona, her summer turned upside down with the disappointing race, but much more importantly, with a turn for the worse as Chuck’s battle with melanoma cancer worsened. 

Chuck and Teri met just a few years ago. The triathlon community was a big part of their lives and still is for Teri. Their love affair flourished and it’s clear in talking with Teri that despite having met Chuck later in life, he was the love of her life and vice versa. Teri finds so many parallels to life and triathlon and the sport and the community fuel her every day.

While in Kona this year, 303’s Khem Suthiwan collected some wonderful goodies from companies like IKOR, UCAN, SockGuy, Vega, Quantum and more. She even got a coveted swim cap from Clif Bar at the coffee boat. Contestants then answered a daily trivia question and those that answered were eligible to win the grand prize of products. And Teri won!

Teri, 303Triathlon and Mirinda “Rinny” Carfrae have crossed paths before.

In 2015 we had a different contest sponsored by Audi Boulder (now Audi Flatirons) and Teri won a workout session with Rinny. To win two contests, with hundreds of people eligible, seems like destiny right? 

When told of winning Teri said, “A couple of friends pointed out that I had won a Kona bag. What a surprise! You see, I had DNF’d at IRONMAN Boulder this year, missing a Kona slot, then my husband’s fight against cancer took a turn for the worst in August and my motivation to train was very limited and my darling husband passed the week of Kona and I haven’t been sure if I would ever train again. Perhaps this is a sign that I am meant to use his determination and strength as motivation to keep up my Kona quest.”

Thinking of Hiring a Triathlon Coach? Few Tips


As the new year approaches we get a lot of requests for coaching. For those who are new to the sport, who have never had a coach, or are interested in hiring a new coach, these are some things you should consider to help you find the right one.  A coach can have many roles in helping you achieve your triathlon goals: 

  • Designing an individualized training plan that takes into account your strengths and weaknesses, rate of progression, and availability.
  • Navigating your season by providing structure around development of technical skills, defining training objectives at different times in the season, and developing race-specific strategy
  • Managing your time and energy more efficiently. Having a plan tailored specifically to you leaves you with more mental energy for family, work, and social time, rather than worrying about creating the plan and if/when/where to make adjustments.

Here are some suggestions on what to look for in a coach: 

  • How accessible/responsive is the coach?  Understand what their response time is for questions on workouts, review/feedback on completed workouts.  Ask what modes of communication are accepted; text, email, call, DM? Do they take a day off, when are they not accessible? 
  • Ask about their credentials:  USAT Certifications, Ironman U., USA Cycling/Running/Swimming, Strength Training, etc.  This will help you understand their education level and commitment to ongoing learning. 
  • Years of experience:  1 year or 20 years? The number of athletes coached to an Ironman finish (or whatever distance or PR you may be aspiring too).
  • Scheduling:  When will you receive your schedule?  And what is the typical block? 7/14/21/30 days?
  • Changes: How many changes are allowed, how frequent, what if I miss a workout or need to move it?  This may apply to the level of coaching you are willing to pay for.   
  • Is there more than one level of coaching?  Generally, more communication, more allowed schedule changes and more flexibility correlates to higher fees.  Time is money.

Once you’ve determined that your coach is responsive, reliable, and qualified, the next step is to figure out if a particular coaching style works for you. In the same way that you see different personality types of the coaches of your favorite sports teams, triathlon coaches have different styles and methods of motivation. Some coaches are more directive in defining a training plan, while others take on a collaborative approach. Communication styles and frequency vary and should ideally match your own.

Here are some suggestions on finding a coach whose methods and approaches are best suited for you:

  • Short course or long course focused: Many coaches work with a variety of distances, but some specialize.
  • Beginners vs. advanced athletes: Regardless of your speed, some coaches may prefer to focus on one end of the spectrum.
  • Data: Do you prefer a coach who uses heart rate, power, or RPE? Make sure you have a power meter if you are choosing a coach who only works with power zones.
  • What is the coach’s motivational style? What type of motivation works best for you?
  • Expectations: What are the coach’s expectations of you as an athlete? Do you fit within their framework?

If you commit to putting time and energy into finding the right coach, the benefits you will gain will be exponential.

D3 Coaches Laura Marcoux and Julie Dunkle co-authored this article and each has outstanding coaching credentials and inspiring athlete success stories. What you will find from both of them is a commitment to help you achieve your goals and they will leave no stone unturned to help you get it done!