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Amy McGrath from Texas
Mother of 4
10hr 32min at IM Cda.

As a mother of 4 young children, Amy does not have the "luxury" of disapperaing for weekends
to do "essential" long ride after long ride.  However, Amy is very diligent in executing her
m2 computrainer workouts, generally 1hr-1hr20min duration and which translate into much more 
on the roads.

Practicing m2's inverted training pyramid, where we build "base" with LT work and do our endurance
work at the end, Amy rod over 60 miles for the first time in May.  Her long rides that followed were
85, 96, and 101 miles.  Long runs were similar and saw 16m 7 weeks out after a steady diet of focused 
10-12m runs, and 2 18m runs done 3 and 4 weeks out from her event.

The outstanding time above speaks for itself.

Curiously, the overall age-group winner who bested Amy my a few minutes, Shawn Chapler, was a
m2 Performance Spin participant for 16 weeks.


Karl Lerm
Sweden
37 years old
Businessman with frequent international travel

Living in Sweden, not know for its warm winters and abundance of light, Karl is limited
in his training hours, but not in his ability to develop excellent fitness, as demonstrated 
by his most recent 300km event which he completed in under 10 hours.... on 6 hours average
training per week!

Here is Karl's report:

Dear Michael,
Thanks for the note. Considering the conditions I had a fantastic ride !!
 
Reviewing my training diary the week before the race with my dad revealed that 
I trained around 6 hours per week for the 4 months leading to the race. I changed 
my goal to finish between 10 and 12 hours.
 
The goal was to complete 300km in less than 10 hours, thus 30km/h average speed.
At the finish line my Polar625X showed 304.7km (pretty accurate and recognised by 
all that the route is longer as the last 30km were changed), 10hours7min30seconds 
total time, the 2 stops account for 13 minutes and the resulting 9hours54minutes30seconds 
is 30.8km/h average.
 
HR max = 162 (which is AT and reached in first three hours ... maybe too 
hard in the beginning)
HR ave = 140 (which is top limit of Z2)
Cadence average = 84
Total meters ascended = 1450 m
Temp ranged from 7-15 degrees Celsius, average 10
 
Time spent in different HR zones are interesting
L3&4    18minutes
L1&2    2hours 30minutes
Z3        2hours 45minutes
Z2        2hours 40minutes
Z1        1hour 55 minutes
 
This was the big one!!
Mission accomplished
 
Kind regards
Karl