DK Women Over 50 Podium - Lynn Malir

Lynn Malir Rocks DK 2017!!!

This year, well over 100 people requested a copy of the 2017 Dirty Kanza training plan. It’s quite humbling (and slightly stressful) to have so many people interested in the plan. Some of the folks that requested a copy stayed in touch over the spring and even followed up after the finish. The best part of offering the plan is hearing all the stories and Dirty Kanza race reports. And this year, the stories have been amazing!

One story stands out because the rider took a bunch of want-tos and turned it into an age-group podium finish! Lynn Malir contacted me early in February, stating that she would “LOVE” a copy of the plan. As I try to do with everyone, I emailed her a link to the plan along with a few questions, the most important one being her goal for the DK. She wrote back and told me that she would like to finish in under 17 hours. We emailed back and forth a few times, discussing training strategies, how to conquer the nutritional challenge, as well as bike maintenance and a few other DK topics. Then, the emails stopped, which is to be expected when complete strangers strike up a conversation on a singular topic.

Then, at the end of February, Lynn emailed, asking if I would help her create a plan specific to her current fitness and time available for training. She said that she was fully committed to finishing the DK and wanted a training plan that would get her there. She also shared that she had a running background and that she had completed the DK Half Pint and started the DK 200 in 2016 but DNF’d due to stomach issues. After learning a bit about her training background and weekly schedule, I  pulled together a complete training plan that included mobility work, strength exercises, and bike workouts. It was slightly overwhelming to see it all together as one plan.

In March, Lynn completed a power test. After a month of training, her FTP was improving ahead of schedule. Her fitness was already better than the 17-hour goal. She was riding more in the 15-hour range. Learning this, I Updated the plan to push Lynn a little harder. And, every week, she reported back with positive news, mostly that she loved the workouts. She was getting stronger and rides were getting easier. As the weeks rolled on and the positive training reports continued, I began to wonder how good she could be. She completed another power test midway through April. Her FTP was up almost 10% since March. It was up so much I made a note next to her FTP number: “age-group podium finisher?” She was doing the work and reaping huge rewards.

There were a few setbacks along the way–a nasty spill during a training ride, travel plans that interrupted a full training week; the typical stuff that almost every athlete encounters during the training season. Then, 2 weeks before the DK, Lynn emailed that she was tired. She was really tired, so much so that she couldn’t complete the scheduled workouts. Did she peak too soon!? We made considerable adjustments to her training so she could focus on recovery. Through all the turmoil, Lynn never really complained. She was concerned, but she listened to her body and made the necessary adjustments. The night before the DK, she emailed me, “I am relaxed and ready to have some fun.”

Malir on the DK Course

Lynn on the Dirty Kanza course.

The next day, I watched my phone as updates rolled in. She arrived at the first checkpoint in under 3 hours. That’s a great time, but I was slightly worried that she was going too hard. Then, the CP2 update arrived before 1 PM. She was maintaining the same average pace. “Wow! She’s gonna do this.” Then nothing. No update for CP3 came in. I checked the weather radar and saw showers moving northward on the course. Maybe that was it. She was behind the rain and slogging through the mud. 5 PM…6 PM…7 PM still no update. I convinced myself that she experienced a technical issue. Then, almost on queue, my phone buzzed. “Lynn Malir crossed the finish at 19:30.” SHE DID IT! And HOLY 13:30-total-time COW. Lynn not only finished, she rode her way to 2nd in her age group and 16th overall!

I’m waiting to read Lynn’s race report. I’m also curious to hear what’s next. Lynn has crazy-good fitness, so she’ll hopefully find another event to race in the next few weeks. Or, maybe she’ll relax a bit and enjoy her amazing accomplishment.

Congratulations, Lynn! 2nd Place Women 50+ Dirty Kanza 2017

DK Women Over 50 Podium - Lynn Malir

Congratulations, Lynn! DK Women Over 50 Podium

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