Houston Multisport Coaching


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How to Get Rid of a Drafter

Posted by benproko on April 26, 2019 at 12:25 AM Comments comments (0)

How to Get Rid of a Drafter

Racing Scenario: During the bike portion of your race you notice an athlete that you have just passed hasn’t dropped back to the legal distance. They have decided to get a free ride right behind your wheel! This can be very frustrating and many of you have been there. Now what?! Well, Option A: You could do nothing and just race your race. Option B: You could h...

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Ben Proko's IMTX 2016 Race Report

Posted by benproko on May 22, 2016 at 3:40 PM Comments comments (7)

Ironman Texas was set to be my 13th Ironman. Coincidently, the event took place the day after Friday the 13th. There was a lot of drama revolving around the bike course and whether or not we were even going to have a race. After last minute changes, Ironman was able to provide a 95 mile bike course instead of the standard 112. Also, two days before the event, the water quality in the canal tested poor and the race officials had to reroute the swim course and create a separate location fo...

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Nutrition Testimony/Philosophy

Posted by benproko on July 4, 2015 at 9:55 PM Comments comments (1)

Nutrition Testimony/Philosophy:

If you have a heartbeat, you have struggled with making healthy choices- especially concerning food. Dietary “guidelines” have drastically shifted in a short amount of time, food labels are now more deceiving than ever, and the internet is flooded with conflicting health information. Holy Poo Poo! What the heck IS a healthy diet???

I have been searching for that answer for at ...

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Ben Proko's Race Report for Ironman Texas 2015

Posted by benproko on May 21, 2015 at 10:15 PM Comments comments (0)

For several months, in preparation for May 16th, 2015, I worked hard at composing my most brilliant symphony. Each instrument used; swim, bike, run, strength, nutrition, and recovery were carefully and strategically planned out in preparation for the final piece- Ironman Texas 2015. Despite the harsh elements we had to face that day, I was pleased with the results and the race goes down in the books as one of my top 5.


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Phenomenal & Inspiring Testimony of Perseverance: Leo Bourgeois Ironman Texas 2013 Finish

Posted by benproko on May 29, 2013 at 6:05 PM Comments comments (0)

Ben and I, among several other teammates had the privilage of watching Leo Bourgeois complete Ironman Texas!  It truly was the most amazing finish we had ever witnessed.  His story is a phenominal and inspiring story of perseverence.  Read this article the Houston Chronicle wrote on Leo's journey to become an Ironman.

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Ironman Texas 2013- Something Greater than Putting a 2nd Finish in the Books

Posted by benproko on May 21, 2013 at 1:00 AM Comments comments (2)

Thanks to OutRival, I was presented with the opportunity to sign up for Ironman Texas at the last minute in March, so I said why not? In March I was 100% back in the game after my surgery! Training was going awesome and I won Overall Female for the first time at the Opelousas Rotary Sunrise Duathlon. (Course I had to go to Louisiana to do it- you Texas people are too fast…okay okay Louisiana- I know, the fast people stayed home that day). Anyway, after I signed up, I shifted my trai...

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Posted by benproko on October 28, 2012 at 8:15 PM Comments comments (0)

Take a look at the picture and sing with me- “One of these things is not like the others. Which one is different? Do you know?” Okay…enough Sesame Street. But you hopefully guessed T2 (Transition 2- from bike to run). Going from the 11th fastest transition to 350th tells you that something is seriously wrong. Take this and learn from...

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Diet Change- Whole 30

Posted by benproko on October 18, 2012 at 8:10 PM Comments comments (1)

People who know me well, know that I LOVE FOOD! And though I have always been a “somewhat” “healthy” eater I was not afraid to indulge. Cheese, Chocolate, and French Fries- Yes Please! But a few weeks ago my sister, who has been gluten/dairy free for over a year because of migraines, asked me to do the “Whole30”. This is a Paleo Diet that challenges you to eat nothing but vegetable...

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Why Get A Performance Test?

Posted by benproko on August 5, 2012 at 5:35 PM Comments comments (0)

Many have asked this question.  Johnny of Third Coast Training says it all in his blog.  Click to read.  I will post on how I personally benefitted when I get the time.  Right now we are headed off to have dinner with Ben's parents.  :)


Posted by benproko on July 29, 2012 at 8:45 PM Comments comments (0)

On December 25th, 2010, I opened an unexpected gift from Ben, who was only my boyfriend- soon to be fiancé at the time. It was a registration confirmation for Katherine Sims (me) for Ironman Texas 2011. I was thrilled and a little bit freaked out at the same time. I had just completed my first triathlon in August 2010 and I was already jumping into doing an Ironman. Crazy!


Training for an Ironman could not have come at a more wonderfully awful time. Here is what I...

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