Testimonials


From:
Karen Smyers

I have been working with Mike since 1997. I had been primarily self-coached for most of my 15 years in the sport of triathlon and felt it was time to step outside the box. I wasn't sure how I would react to having someone tell me what to do. As it turns out, I am a bit set in my ways, but Mike has been good at working around that! We have a healthy mutual respect for one another: I call him 'Master' and he calls me 'Goddess'. (...OK, maybe it isn't so healthy!)

Karen

From:
Joe Kelly

In response to another coach's extreme high volume training program for Ironman athletes:

"Different philosophies, different styles and different outlooks on life,
it would appear. INCREDIBLE!! Under your program I have cut my
cycling time in the saddle, significantly, yet had the dramatic
improvement I mentioned in my last mail. The cycling that he
mentions, alone, would be nearly double my entire training time, for
all 3 disciplines, at the heaviest volume!

Let me recap here. Since I've been training with you:
1. I've lowered my short course PRs by several minutes;
2. I've lowered my 1/2 IM PR by over 25 minutes; and
3. I've lowered my IM PR by 1 hour 27 minutes.
And that's all in only about 14 months!!!! In short, I haven't had
a single race where I didn't go at least a couple minutes faster than
the previous best. It is really amazing!
Thanks again, Joe Kelly

Now that I've had a chance to step back and reflect on the two years we've worked together, I'm struck by how much I've been able to accomplish despite a "fragile" running constitution and what many might consider insanely demanding family, work and travel commitments. I would love to train 20 hours a week, but given that I only have 10-12 (at most), you've certainly showed me to get the most out of them!

When we began in the late fall of 1997, my nagging knee injury and enforced layoff were limiting me to periodic 15-minute run sessions at 9:00 minute pace. I had essentially stopped riding the bike a year earlier. I was not putting high odds on even being able to *start* another Ironman, much less reach my long- standing but elusive goal of breaking eleven hours.

Thus, I was thrilled nine months later to not only be finishing my third IMC feeling strong, but doing so on one of the worst weather days on record, finishing with what is still my highest placing ever. To then run a Boston Marathon qualifer a few weeks later was all the proof I needed that I had advanced to what you call the "Next Level".

The real test of the program though, was when (to your dismay I'm sure!), I hatched the crazy idea of tackling Ironman New Zealand the following March. My travel that following winter kept me out of town almost 80% of the time. I think it was a combination of the fitness we had build up the previous summer, plus the highly focused bike and run sessions that allowed me to finally go under 11 hours there (with a 3:56 marathon, no less), finally nabbing a PR (by over 25 minutes) that I'd sought on my own for 7 years.

People still don't believe me when I tell them that my training volume in the four months leading up to IM New Zealand (most of it indoors due to the cold, wet and dark) averaged JUST OVER 7 HOURS PER WEEK IN ALL 3 SPORTS, or that my "long" rides in the six months leading up to it consisted of four rides of 2 to 2.5 hours and only one of 4 hours! Yet there I was "down under", mixing it up with the Aussies and Kiwis who had the advantage of long outdoor training miles during thir Southern Summer. The intensity, focus and structure were clearly the differentiators for me in that race: living proof that less really can be more. I look forward to continuing our successful "partnership" in my athletic career.

Art

You can check Art out at these sites:
http://www.cartegic.com
http://www.yellow-lake.com

From:
Mary Uhl

I was in a frustrating place with my racing prior to this year. I had a couple of years where I just seemed to plateau and not improve
in any of the three sports. I knew I needed to try something different, something other than trying to get in lots of bike and run mileage every week,
which was pretty difficult with my full-time job.

When I started working with Michael this spring, he had me using the CompuTrainer a lot more than I ever had before. The workouts were hard, but not long, and then I did hard runs after. Not only was this a very efficient use of my time, it was really fun and it made me a lot stronger on the bike.

My bike splits in races have improved and, in turn, being stronger on the bike means there is more strength left for the run. The strong bike and run that I developed training with Michael and using the CompuTrainer led to a fantastic 3rd place finish at Ironman Canada.

Now I can't see training any other way!

Mary (3rd Place Overall Female Ironman Canada 2002)

From:
Rick Ashburn

Well, where to start? First with answering your question: The experience was fantastic! It took a little while for me to remember why I was there and how I should best spend my energy. Once I got it, things went great.

Michael, your coaching has been a revelation to me. I've been cycling for years, but have never been nearly as fast and strong as I am now. Whatever happens with my future triathlon efforts, I will always fall back on the basics you have taught me. From the technical aspects of progression to efficiency to mental states and nutrition--all of it is on target. I've become an apostle of your methods and hope to be able to send you new clients.

(You need to find a good editor/co-author and write a book! Let me know if you want a writing partner--for the "age grouper's point of view")

So -- once again: The experience was wonderful. I'll do an IM again, probably in 2004 (at "IM Idaho"?), and this time I'll be able to bring the whole family.

Good luck at Canada!

Best wishes,
Rick Ashburn

From:
Matt Barger

I wanted to thank you.

I am really pleased with my placement in the Alcatraz race (fifty places better than last year when I trained by myself)

Matt

From:
Neal Pirie

I thought I'd pass along some of my thoughts with respect to the big event and all the training that preceded it.

What I'm feeling at this point is a combination of pride, at having accomplished what was undoubtedly the most ambitious athletic goal I have ever set for myself, relief, that I now have some time to get my life back in order, and regret, that the damn thing is over with because quite frankly I had a blast doing it!

There is no question that my ironman experience would have been entirely different without the guiding hand of the Master. Look at the facts. As of April 1, 1998 (five months ago), I had zero triathlon experience, zero road biking experience, zero swimming experience (except for some thrashing about while windsurfing, and of course there was the senior swimming badge earned at age 10), and was at best an average recreational runner. Further, I was on the tail end of recovery from major shoulder surgery done in December, and was in the middle of "re-habbing" ankle ligaments which were badly torn while running in mid-February. Add to the equation a fairly demanding full time job, and you've got a task which most would describe as somewhere between daunting and impossible.

What resulted was a top 1/3 finish at Ironman Canada (I was actually in the 34th percentile but what's a percentage point between friends), a top 1/5 finish in the marathon portion (apparently 18th percentile, although I'm still convinced the race officials made a mathematical mistake here), and perhaps most importantly, one happy and still physically intact grasshopper. The results speak for themselves. Your contribution was huge!

Also, I really appreciated the interest you seemed to take in aspects of the preparation process beyond the nuts and bolts of the weekly workouts (ie. nutrition, treatment of injuries - especially shin damage control, bike maintenance, mental preparation ...). Your personal commitment to my cause made a real difference, and quite frankly, I was astounded at your capacity to relate to the challenges of someone whose experience in triathlon is so vastly different from your own. This is not something that any elite athlete would be able to do.

In a nutshell - from my perspective, the project was a great success from start to finish. Karen and I both enjoyed the personal relationship (we'll miss the weekly dose of McCormack humour) and I hope that we stay in touch regardless of the direction my triathlon career takes.

Thanks again for a great five months!

Neal

November 2002

I read your article about on Ironman Fueling "Efficiency in Everything ........" and all I can say is FINALLY someone has written something sensible about nourishment replacement during Ironman or for that matter any long distance (over 3hr's)

I am 61 years old and have been racing (running, cycling & now triathlons) for the past 32 years. I have also found in my experience that eating less is better than eating too much.

I just finished a 1/2 ironman event in July of this year and I broke the existing record for 60+ by over 24 minutes!! My time was 4:50:37 and I did it on eating (2) fig newtons and (3) bottles of energy drinks!!! I found over the years that when I ate too much, my performance suffered drastically.

At Ironman Canada this year, I broke the existing record by 6 seconds even though I broke my chain and lost about 20 min on the bike. My bike split was 5hrs 28min which included the lost time!! I did the whole race on (4) graham crackers, (3) fig newtons, (1) power bar and around (5) bottles of energy drink and/or water.

When I was running marathons in my younger days (best time of 2hrs 52min) I would take my kids for a walk after eating dinner. I would ALWAYS have a hard time climbing up the hills with them and they would ask me why I was breathing so hard and yet I could run marathons so fast? It was the food in my stomach that slowed me down!! All long distance events are done below AT, otherwise you would never last and the energy fuel is your stored fats and SOME stored glycogen. Therefore you must train the body to use these reserves and NOT rely on a steady input of carbohydrates.

Thanks again for writing something I've always preached yet no one would ever listen to me!!

Your racing is an inspiration to us all.
Carmen Augustini (M60-64)

August 2002

Michael, a fellow triathlete e-mailed me your "What is different about my program". Wow, You sure have hit the nail on the head. I am 60 and my wife is 62. We have been racing 13 years. In the last several years I changed to the less is better philosophy like you write about.

My race times are as fast or faster than 8 years ago, and my wife qualified at IMF and is going to Kona in Oct. Except for a 2nd place finish at the half ironman here at Panama City beach, I have managed to win my age group at every race. My wife is undefeated this year.

My main point is I preach this philosophy to all my friends and they are hesitant to "believe". I have been a student of coaching for many years and help coach several people who are progressing very well in the sport.

Thank you for saying it so well. Appreciate it:

I'm wishing you the very best at IMC.

TriRoger, Panama City Beach FL, Home of Ironman FLorida

July 2002
Bike: 5:15:00. Ok, it is a fast course and that helps, but I felt great. Could have gone all day. I am a walking billboard for M2 bike training. People have been asking how I did that on my first IM and I tell them how many hours a week I biked and they can't believe it.

I loved it and can't wait to do it again. Thank you for your great guidance, glad that we started working together at the beginning of my career as I know that things will only get better. I could see from the people around me that experience makes a big difference and I can't wait to use mine to improve. Learned a lot and am excited for more racing ahead.

Thanks Michael, will be in touch as my race schedule comes together. I am also going to adjust my swimming so I can make track workouts, so I will see you at Kezar
Appreciate any feedback, please keep me updated on your bay area workouts.

Steve Goldman

------------------------------------------------------------------------

By the way, The workouts are going great (even during my travels this last week)!!!!! My times are getting faster and the exertion level seems to be getting easier!!!!

I AM A "CONVERT"!!!!! Your methods work and fit very nicely into my daily
life!!!! There is "no way" I will go back to that "mega junk"!!!!

Jim Heisler

November 2001
Michael,
Not sure if you've checked out the results or not, but I PR'd by over an
hour. 10:20:58. I bettered my best best split by over 30 minutes (5:05) and
my marathon by over 20 minutes….

I totally went on feel for the bike. I refused to even look at my watch or
bike computer until the 100 mile mark on the bike, and when I did I thought I
was going fall off my bike. I was averaging over 22 mph. Those last 12 miles
I really relaxed and let up so I could rest the legs. I stood up out of the
saddle and stretched quite a bit. I think I could have easily cracked the 5
hour mark if I just kept hammering. I was just impressed by the fact that I
was under 6:30 off the bike, which is what my re-race goal was. (Actual time
was around 6:18)…

I was happy with my overall effort. I certainly have you to thank for
giving me some direction and focused workouts to help me build by strength,
endurance and overall confidence going into this years race. It was money
well spent and would certainly recommend you to anyone who asks about how I
PR'd by over an hour. - Ward Moya

October 2001

Results:
I took second place overall. 4:02 PR by 2 minutes (with a long swim).
My best finish in a race ever.
I had the fastes run split of the day. 2:22 Double dipsea: PR by 4-5
minutes!!! PR for the return dipsea by 5 minutes!!

Yes. I would say the training plan worked!!!
Thanks
Mark McKee

September 2001

How goes your recovery from the spider bite? Hope all is going well.

Before I get into my long-winded talks below, when you get a few
minutes of spare time check out www.mcgonagle.ws and my
training log for this past season. Please tell me if you would like me to
remove mention (and sometimes a pretty detailed description) of your
training methods? I will totally understand. It is just that it was the core
component of a most enjoyable competitive summer!

I really can't thank you enough for the coaching you provided me this
past season. I was really searching for a reason to compete, or better
yet, how to compete at a high enough level (locally) that was (1) fun (2) fun
(3) fun.

Out of all the literature you have sent me there was one paragraph that
has really stuck with me the entire season - your simple mental check list:

>Are you having fun? Are you excited about your workouts? Do you feel
yourself getting stronger?
>Would you describe your pre-race state as "pysched and ready" or let's get
this over with?
>Do you have outside interests?

I have been answering yes all during the season, and finally, for the first
time, I am still anwering yes even after the season is through.
Thanks,
Owne Mcgonagle

June 2001
I did it again....I placed 1st in my division yesterday at the San Diego
International Tri. I finished in a time of 1:59:31, which is a 13 minute PR
from my 1999 race!!!!
Nicole Logan

June 2001
Mike Grande
I had a good race in Hyannis but (in true psycho form)
I know I can do much better. It was my highest place
finish there ever and it was due to employing the
disciplined training plan you crafted.

I'm going to Vermont to race at Fairlee and hope to do
well. I need to get back in the water and get my
running back in form after last week. The lungs are
feeling good and the bike should be in top form.

Hope all is going well with you.
Mike

June 2001
Michael,
Great race today. I won my age group, and was 4th amateur. I dropped about
8 minutes off my time from last year.

I'll catch up with details this week.

This Thursday I would like to go up and ride the 1/2 Vineman course. Your
thoughts?

Thanks, Chris Randall

April 2001
In Response to IronmanLive Less = More article
Michael,

I just read your piece on the IM live website and could not contain my
knowing laughter. You are so right it hurts! Your influential philosophy of
bike training continues to make me feel like I never had a clue before I met
you, and continues to bring a whole new level of fun to riding.
Thanks!

Jad Daley
Manchester by the sea, MA

June 2001

Just wanted to drop you a note on a break through I had over the weekend.

One of my goals with my training this year was to have an overall race win.
Well I did it this past weekend at a sprint race here in southern Ca. I've
had age group wins before but never a 1st overall. (Regardless of the size
of the race) What a thrill to be the first across the line!

Just wanted to share my success with you, Thanks!
Frank Nelson

On Sun, 25 Mar 2001 18:27:47 -0500
Great, rode 4 hrs. today. I have never felt better on the bike. Combination
of bike fit and your training program. I am very impressed.
Barry Kelly

G'day Michael,
I am a 32 year old Australian triathlete (although now with three kids
I'm semi-retired!) I would like to say I agree with you 100% on your
"less is more" principle. Like everyone else, I've tried racking up
endless miles and not getting the results I wanted. In 1998 I decided
to cut back on my bike miles, but do shorter, faster rides. This in
turn led to a PB at Ironman Australia and a qualifying spot for Hawaii
(something I had been striving for for years) I have since been trying
to convince friends and training partners that it really does work but
they just laugh at me (even though they've never matched my times!)
Anyway I just wanted to let you know that I am a dedicated supporter and
am planning a big comeback next season so the proof will be in the
winning!
Alan Hogg

Hi Michael,
I just had some free time and read all of your current and past articles
on the Ironmanlive site. Fantastic!! My only regret is that you're letting
the secret out! People who know me (even seasoned and former pro
triathletes) can't figure out how I have time to do these events, much less
keep getting faster. The mystery is sort of fun, but I do hope these
articles allow more people to enjoy these events and still keep the rest of
their lives together. It certainly has helped me do these things, and I
think it's good for the sport. Thanks, Joe Kelly

Ironman Florida 200
Less training produced Huge Personal Best
e-mail race report from Joe Kelly

Hi Michael,

I can't wait, so here's the news: 10:48!!!! Unbelieveable!!!
While I know it's difficult to compare races, that's over an HOUR and
24 minutes faster than last year!! It also landed me 10th in my age
group and 62nd overall!!

The fully categorized results are not up yet, so here's some of the
gory details. I'll just try to give you some of the thoughts I had on
my preparation and each of the legs of the race.

As I have mentioned in other race reports, because my wife also
trained with you and did the IM race (and is very happy with her
results) and because of my business, I have spent less time training
this year (perhaps 13 hours per week during the very heaviest volume
when I was doing long bike rides and long runs on the same weekends
and about 9 hours per week otherwise). However, I really felt
confident in my preparedness thanks to the methodology which you
offer, of overall shorter, but more focused bike and run training. I
pretty much hit all of the hard rides on the COMPUTRAINER (usually
45-60 minutes total, two-three times a week) and the long weekend
rides (of which there were about 5-6 in excess of 50 miles including 1
one hundred miler). I also did all of the runs (3-4 per week, with 4
runs in excess of 15 miles and none over 18.5mi). I did skip some of
the optional or easy runs. I continued to swim about twice a week, as
I did last year.

The weather at the race was hotter, windier and more humid than
last year, so my expectations were adjusted downward a bit. I thought
if I could beat last year's 12:12:xx I'd be happy, but if I could go
under 12 hours, I'd be extremely pleased. I was also open to the idea
that if I had the race of my life, I may be able to go deep into the
11's - say 11:35 or so. These were my pre-race thoughts, be open to
anything, even a very fast time and, as you suggested, above all,
enjoy the race.

The bike course is a large, 1-lap, figure eight shaped course with
the first 40 miles being quite hilly and the rest being substantially
flat with a few smaller hills in the last 10 or so miles. My plan was
to just get my legs under me through about the first 25 miles, where
the biggest hills live, and then get on a good strong tempo for the
remainder of the race. I knew the last 25 miles would be pretty much
straight into the wind, so I wanted to be well hydrated and have a
head start on my target pace (which was about 18 mph) going into that
stretch. To meet my target pace, I thought I should be looking at my
computer during flat, wind-neutral portions and seeing 19 mph or so.
So, I started.

I adopted the mantra which you suggested "As the race grows longer,
I grow stronger". That soon turned into "I can't believe this! I can
NOT %&*#ing believe this!!" as I kept looking at my computer seeing
21-22.5 mph on the flat wind-neutral terrain. At first, I thought my
heart rate must be at AT (for me low to mid 160's) but I was just too
excited to notice my hard effort. I checked my hr monitor - 138. No,
can't be, re-checked - 139. An hour later - 140. Half hour after
that - 139. My average speed after about 85 miles was 19.8 mph and
ended up at 19.6 mph for a split time of 5:43, bettering my last
year's time by 46 minutes.

On the jog into the transition area after the bike, I was happily
surprised that my legs felt fresh! The run course starts with 5 miles
of hilly terrain (with two quite steep hills) and then 3 flat laps
around a lake that's 7 miles in circumference. My plan was to run the
first half marathon, walking the aid stations, at about 8 minute pace
(walking up the two large hills at the beginning), and then to hang on
(walk/run) for the last half marathon to end up at about a 9:15 pace.
At 13 miles, I had done almost exactly what I planned and was about 4
sec/mile ahead of pace (about 7:56/mi pace). I was simply overjoyed
to find that I could keep the pace up, and was still at about an
8:08/mi pace at 16 miles. I then started to lengthen my walking
through the aid stations to 40 yards, then 50 yards, then 100 yards
... you get the picture. I finished the marathon with a split of 3:46
and an 8:39/mi pace, bettering last year's time by 26 minutes.

By the time I crossed the finish line, the fact that I would break
11 hours was not a surprise, but I am still astonished by it!

I'm not sure how to tell you the great value I place on your
training techniques and coaching. I am confident that it was these
things that allowed me to perform at this level, especially on such
little time. I can also say that since I got back yesterday evening,
I have spoken to two of my training buddies, one of whom was a pro
triathlete a couple of years ago. Both of them will likely be giving
you a call in the near future!! I hope you can handle the extra
business!!

recap: swim 1:04, bike 5:43, run 3:46, T1+T2 about 14:30
Total time:10:48:36
(and think what I could do with reasonable transition times)

Thank You!!
Joe Kelly

From:
Art Hutchinson
(7 years in the sport; IM PR sub 11 performance; averaged 7hrs/week training in Boston for IM New Zealand)

Now that I've had a chance to step back and reflect on the two years we've worked together, I'm struck by how much I've been able to accomplish despite a "fragile" running constitution and what many might consider insanely demanding family, work and travel commitments. I would love to train 20 hours a week, but given that I only have 10-12 (at most), you've certainly showed me to get the most out of them!

When we began in the late fall of 1997, my nagging knee injury and enforced layoff were limiting me to periodic 15-minute run sessions at 9:00 minute pace. I had essentially stopped riding the bike a year earlier. I was not putting high odds on even being able to *start* another Ironman, much less reach my long- standing but elusive goal of breaking eleven hours.

Thus, I was thrilled nine months later to not only be finishing my third IMC feeling strong, but doing so on one of the worst weather days on record, finishing with what is still my highest placing ever. To then run a Boston Marathon qualifer a few weeks later was all the proof I needed that I had advanced to what you call the "Next Level".

The real test of the program though, was when (to your dismay I'm sure!), I hatched the crazy idea of tackling Ironman New Zealand the following March. My travel that following winter kept me out of town almost 80% of the time. I think it was a combination of the fitness we had build up the previous summer, plus the highly focused bike and run sessions that allowed me to finally go under 11 hours there (with a 3:56 marathon, no less), finally nabbing a PR (by over 25 minutes) that I'd sought on my own for 7 years.

People still don't believe me when I tell them that my training volume in the four months leading up to IM New Zealand (most of it indoors due to the cold, wet and dark) averaged JUST OVER 7 HOURS PER WEEK IN ALL 3 SPORTS, or that my "long" rides in the six months leading up to it consisted of four rides of 2 to 2.5 hours and only one of 4 hours! Yet there I was "down under", mixing it up with the Aussies and Kiwis who had the advantage of long outdoor training miles during their Southern Summer. The intensity, focus and structure were clearly the differentiators for me in that race: living proof that less really can be more. I look forward to continuing our successful "partnership" in my athletic career.