Dial Back Run Intensity for a Solid Race

Dial Back Intensity for a Faster RunIRONMAN and HALF-IRONMAN triathletes. If you struggle to run the times you think you’re capable of, then dialing back your run intensity and volume can help you. Here’s the reason why.Results for a large number of athletes is not an accident. Find out what we do to make it […]

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Cadence Test on the Bike

Bike Cadence Test20-30 min warm up in Z2.Main Set: Find a repeatable stretch of road or on the trainer. Complete 3 x 10 minute efforts @ Z3 wattage….or about half ironman intensity. Important that this is a repeatable effort, not a TT effort.  After the first interval, note your average power. It’s key to keep […]

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Is Your Triathlon Run Training Transferable and Specific?

Is Your Triathlon Run Training Transferable and Specific?.We all know speed is important.  Most triathletes mix in some form of speed training into their routine. BUT….you might be running too hard to get any real benefit.  When it comes to sustained speed, there are some important principles you need to stick to if you want […]

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A Faster Run 30 Seconds at a Time

A Faster Run Split….30 Seconds at a Time We all know speed is important, but too much can take away from your end goal of getting to the finish line faster.This workout helps target running speed without taking too much of a toll on the body.Start with an easy warm up and build into a […]

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8 Reasons Why I Went 9:13 at Ironman Texas

8 Reasons I Went 9:13 at Ironman Texas If you want to improve your Ironman performance, this is for you.I just completed Ironman Texas in a time of 9:13 and it still seems so unreal to me. Never in my life did I think a 9:13 was possible. My first Ironman was just shy of 11 hours. […]

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Sometimes Taking Your Run to the Flats is Necessary

Sometimes Taking Your Run to the Flats is Necessary If you want the most out of each session, then start looking at your swims, bikes and runs as “training” and not just a workout.  The most essential element to any training session is to develop and train movement patterns we want to come out on […]

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Stop Killing Yourself Trying to Improve Your FTP

Stop Killing Yourself Trying to Improve your FTP Improving your Functional Threshold Power (the amount of power you can hold for about an hour) allows you to ride faster.  In fact, it’s the gold standard for predicting race performance as well as pacing since most of your race intensities are a percentage of your FTP. […]

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These repeats can keep you strong when others are fading.

These repeats can keep you strong when others are fading This workout is perfect for the Ironman or half ironman athlete who has difficulty holding pace in a race.  This workout teaches your body to stay strong when fatigue levels are high.  Mastering the ability to run under load is the essence of triathlon performance. […]

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More Personal Bests for FC Endurance Athletes

From San Diego, to Chattanooga, to Mallorca, FC Endurance athletes continue to shine.  Here’s a brief recap of their results Michelle Seidel – Finished 7th place in her age group and set a new Ironman Personal Best at Barcelona Ironman Randall Borders- Set a new personal best at Ironman Chattanooga under some pretty hot and humid […]

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How many watts should you push in a half ironman….

Many people know the standard formula for how many watts you should push in a half ironman. For most, it’s about 78-85% of FTP.  The limitation of this depends on the accuracy of your FTP.   In this 5 minute audio, I’ll share how the details of a key training session can shed light on the […]

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FC Endurance Athletes Post Killer Results This Weekend

FC Endurance raced all over the map this weekend and posted some stellar results.  Here’s a recap. Todd Rau – Won his age group at Ironman Wisconsin and qualified for the Kona World Championships Joby Gutierrez – Placed second in his age group and qualified for the 70.3 World ChampionshipsDiana Mc Donald – Set a […]

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The Long Run

Bring more purpose to your long run ​Is your long run designed to improve your weakness?  The timing of intervals can impact the nature of your workout .  Find out how structuring your long run can impact the training effect on you as an athlete http://fcendurance.com/file/2013/10/Long-Run-Workouts.m4a Want to race faster and stronger this season? Grab […]

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How Will You Approach Your Next Ironman? – Get Mental

Every Ironman or Half Ironman you compete in presents an opportunity to breakthrough or settle.  The battle is real my friends.   There is a part of our mind that is merely concerned with survival it sends out messages telling us it’s okay to settle and play it safe.  This keeps us comfortable and little risk […]

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Improve Your Half Ironman Run With This Workout

The biggest challenge for many triathletes is dialing in that darn half marathon run. If your half marathon run time in a triathlon is slower than your regular half marathon time (10% or more), then I would recommend working on learning to run under load, the essence of triathlon running.

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Danielle Winkler and the Double Anvil – Q & A

What inspired you to sign up for the Double Anvil (4.8 mile swim, 224 mile bike and 52.4 mile run)?  I was inspired to do this race by my boyfriend David.  He has done 3 doubles and a triple.  His experiences at these races planted the seed- and it grew from there.  On a road […]

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Colleen Wilcox Conquers the Double Anvil

  What inspired you to sign up for the Double Anvil (Iron Distance x 2)?  In March 2015 we travelled to Tampa to crew for Danielle’s boyfriend David while he returned again to do the Florida Double.  It was an amazing, awe-inspiring event and I knew I wanted to push my boundaries and go for […]

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