LAST 2 weeks!  Daily schedule from Coach Marty!

Here we are, less than 2 weeks from the Triple, and in many minds there is the “little devil panic guy” sitting on our one shoulder whispering in our ear “but you’re not ready, you need to really step it up… you only have 2 weeks to get in shape…”.  Well let me be the “little voice of reason guy” on your other shoulder here to tell you this:

You pretty much are what you will be in the 2 weeks prior to the Triple. Actual fitness gains from hard workouts over these 2 weeks will be minimal. The good news here is you are more ready than you think you are.  You will do more harm than good if you try to shove what you may perceive as gaining fitness – i.e., too many overwhelming workouts in a short period of time right before an event. You do need the tear down part, but the actual gains come from the recovery, the adaptation gains of the muscular system.

This is one of an athlete’s major nemesis: the metal state of mind that they could have done more to be prepared for an event and since they did not (in their minds), now they will fail. The failure comes from the thought, not actually from what they are physically capable of doing. They are beaten before they even start.

The ability and resilience of the human body and spirit is paramount – trust it. The next two weeks should be maintaining (and gaining to a small degree) our fitness, but more importantly at this point, gaining the confidence that this IS do-able.


The plan:

Monday (7/2): Easy ride or *recovery-off day (*if you pushed hard both Saturday and Sunday)

Tuesday (7/3): Saddle time. Go out for 2-4 hours with an effort level 6 or below (from a scale of 1-10).

Wednesday (7/4): Hill climb, if you can. Deer Creek/High Grade, Lookout Mt (X2), Squaw, wherever you can get sustained climbing (this should be a hard, confidence building ride, push and test yourself).

Thursday (7/5): Very easy ride or recovery-off day

Friday (7/6): Recovery-complete off day

Saturday (7/7): Easy ride 1-2 hours. Keep effort level 5 or below (from a scale of 1-10).

Sunday (7/8): TE 8am Mt Evans group ride (bold move, but if you are up for it, last chance to properly punish yourself prior to the Triple)

Monday (7/9): Recovery-complete off day

Tuesday (7/10): Saddle time. Go out for 1-2 hours. Keep effort level 5 or below (from a scale of 1-10).

Wednesday (7/11): Hill Climb. This should be an easier than typical hill climb effort (2 hours total ride time is plenty enough).

Thursday (7/12): Recovery-complete off day

Friday (7/13): Join the TE shakedown ride at 9am. Short 1 hour ride, minimal effort, let turtles and snails pass you, chase no one.

Saturday: Event Day… YOU ARE READY!

If you have questions or just want to get some general advice, call Marty at 303 842-5897

Marty is a USACycling certified elite level II cycling coach and a USACycling certified cycling skills instructor, BikeFit certified as well as a certified Mad Dog “Spin” instructor.  Marty is the owner and operater of Evergreen Bike Shop and Altitude Cycling and Fitness in Evergreen.
Train with Team Evergreen!  We offer rides begininng in March that progress in intensity and elevation as we approach the Triple in July.  All Triple riders are welcome to join!  Also, consider joining the largest and most charitable bike club in the state, Team Evergreen.

Clif Bar on the Road

Our nutritional partner, Clif Bar will be thoughout the Triple course with Mini Clif Bars to keep you fueled while on the bike.  Be sure to stop by the Copper Mountain aid station where Clif will be handing out gels, blocks and other goodies to get you over the final pass of the Triple.

Structured Training PLans

Worried about making it the full 120 miles?  No problem, we’ll get you set up. Coach Jake Wells has developed a plan on Training Peaks to get you ready to roll.  Check out Jake’s plan to get you in shape and make the Triple a breeze.




JAKE WELLS is a professional cyclist, with over 10 years of experience racing mtn bike, road and cyclocross at the pinnacle of the sport. After his collegiate career as a distance runner he quickly found cycling as his endurance sport of choice. He has XC and CX National Championshipsand has seen success in XC, Marathon, and Mtn Bike Stage Races. Over the last few seasons he has shifted efforts to focusing predominantly on Cyclocross racing and is consistently in the top 10 nationally. Additionally, he has worked his way thru the road racing ranks and, although he no longer races for a professional road team, he sill jumps into the occasional road race or criterium. In 2010 Jake began working with other athletes to help them achieve their endurance goals. In 2013 Jake opened FORM Attainment Studio in Edwards, CO where they specialize in dynamic bike fit, functional personal training, & endurance coaching. Jake has certifications from ACE, Gary Gray Institute, Serotta International Cycling Institute, Training Peaks, and Retul Bike Fit.

Jake utilizes Training Peaks and can build worrkouts to accomodate your schedule and goals.

Contact Jake



MARTY ALBE- I have an incurable passion for the sport of cycling as well as a passion to inspire others to be the best athlete and cyclist that they can be through coaching and leading TE road rides. I have been a senior and masters level road racer for many years. As my experience in racing and knowledge of the technical, mental and physiological aspects of cycling developed, so did my desire to share what had become so fulfilling for me with other cyclists and athletes.
I am a USACycling certified elite level II cycling coach and a USACycling certified cycling skills instructor, BikeFit certified as well as a certified Mad Dog “Spin” instructor. I am also CPR certified. My wife Kerstin and I own and operate the Evergreen Bike Shop and Altitude Cycling and Fitness, an indoor cycling and functional fitness studio.  Classes are already beginning!

Join Marty for the Tucson Training Camp in February

Contact Marty

Pro Tips from 28 Year Triple Veteran Sue Meinerz


Your training should consist of longer rides at altitude on portions of the route. Check the calendar at if you want to join group rides. These rides will let you fine tune your equipment, clothing and nutrition choices for ride weekend, see how you do at altitude and meet some fellow riders.


ride day is not the time to try new food. If you don’t have a favorite nutrition product, make sure you check with your local bike shop and test some items on these final training rides. I like to have two water bottles on my bike, one with an electrolyte drink and the other with a powdered nutrition mix. I can carry extra powder in my pockets so I can remix additional bottle with water from the aid station. I supplement this with solid food (bagels, bananas, energy bars) at the aid stations. On these long rides it is very important to take on water/nutrition throughout the ride. Recommendations include one water bottle per hour and 200-300 calories per hour during ride.


Please be polite as you fly through the communities along the way, especially the Georgetown railroad area. Our ride has a huge (hopefully positive) impact on these communities and wouldn’t be possible without everyone’s cooperation. If you are doing this at a social pace, please, please ride to the right so the hammerheads can pass on the left. Keep a straight line, especially on descents. You can go as fast or slow as you like but just be predictable, this will keep everyone safe.
Pay extra attention trouble spots – metal poles when entering/exiting bike paths; Vail bike path descent has a hard right turn at bottom of steep descent; final 10 miles into finish where everyone is tired; excited and not necessarily using good judgment.


make sure you are testing any new equipment/gears you plan to use on ride day. For our mountain descents you want to check that your wheels are trued, tires have plenty of good rubber and brakes work. Check the tubes and CO2 cartridges . . . old tubes can get holes after living in the seat pack for months. Saddle comfortable? Cleats on shoes ok? Drivetrain should be cleaned and lubed before the ride. If you’re don’t want to do this yourself, NOW is the time to get your bike into a good shop for a tune-up. Don’t be that person that shows up on the last night begging for emergency service. If you don’t know how to change a flat, now would be a good time to learn.


Ready for one last tune-up ride? Join us at Bergen Park at 9 am the Friday before for a short, easy ride. After this ride, pack up everything you will need for tomorrow and put it in the car. Every year someone forgets his or her shoes, helmet or front wheel! Confirm your ride if you are carpooling, set your alarm for the morning. Drink water throughout the day so you don’t start out the ride dehydrated. Settle down for a nutritious dinner and get a good night’s sleep. You’ve done everything to get prepared so no sense worrying about anything now. Tomorrow will be awesome! I plan on having dinner at Tuscany Tavern, which is right at the start line. Rick’s business is really impacted with all our weekend events so let’s keep him in mind for pre/post ride dinners or lunch for your waiting family.


Grab a medal as you cross the finish line and be very proud of your accomplishment. Park your bike in the secured bike storage, find your friends and family, grab a recovery drink or beer, an awesome lunch from Footer’s Catering, take advantage of the massage tables, maybe a nap! Then, get ready for the Double return trip tomorrow, the Bob Cook Mt Evans Hill Climb next week or start planning for next year’s Triple! Thanks for joining us. It is so inspiring to meet riders of all abilities from all over the country. Check out the Triple Bypass stories on the website to read some inspiring stories. If you have a story, please share why you ride. One of the reasons I ride is the $2,200,000 in donations Team Evergreen has donated back to the community.


Our mountain weather is so unpredictable. I’ve seen everything from sun, rain, wind and snow. I like to carry arm and leg/knee warmers, and a jacket, all of which fit in my jersey pockets. I like to ride with bib shorts since they don’t bind around the middle letting you breathe easier and they also don’t shift around, minimizing chamois irritation. If you haven’t bought new shorts lately you will be surprised at the advances in chamois technology. Clean shorts, chamois butter and a saddle that fits you are really important on these long rides. I also carry sunscreen and medical gloves (helpful to keep your hands warm on a rainy day and for changing flats).


Don’t skip breakfast. If you can, eat 400-500 calories 2-3 hours before the ride. I know it’s early but don’t take off on a completely empty stomach. It’s important for first time Triple riders to pace themselves and not get into the red zone on the first climb. The temptation is to try and keep up with your buddies but it’s best to pace yourself. After you finish this year, come back next year and challenge your friends. Don’t lounge too long at the rest stops. Use them for a quick port-a-potty break and grab some fresh water and nutrition and continue on your way. You don’t want your legs to stiffen up and you want to try and beat those afternoon thunderstorms. There’s lots of food and beer at the finish line. Today’s the day to enjoy the scenery and take in the view.


If you have any questions or thoughts, feel free to reach out to me.
Sue Meinerz, 28 Triples
Team Evergreen Board of Director
USAC Level 2 Coach