Advice for Triathletes Archives

Category Archives for Advice for Triathletes

Why your lactate curve impacts the training you do

Why your lactate curve impacts the training you do.Lactate production is your friend and potential enemy. In the context of endurance performance, we need a rapid lactate building rate for short efforts such as passing another athlete, getting up a hill, or adjusting to rhythm changes. Lactate production is your friend and potential enemy. […]

How to Hold Race Watts Without Killing Yourself

How to Hold Race Wattage Without Killing YourselfYour ability to hold your targeted power on race day depends on how you have trained leading up to your race. While intervals are an essential part of your training, you shouldn’t alway push. Here’s one example (of many) comparing training wattage with race day power.

Is Your Mental Game Dialed In?

Is Your Mental Game Dialed In?Physical training is a big part of performance, but your mental focus leading up to and during your Ironman or Half Ironman is essential if you want the most out of yourself. This is what I encourage my athletes to do.

Should My Training Intensity Match Race Intensity?

Should My Training Intensity Match Race Intensity?It takes confidence to know that you don’t need to consistently hold race power during your training sessions. If your Ironman or Half Ironman race speed is not much faster than your training speed, then this is for you.

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 Want to race faster and stronger this season? Grab a […]

Be Strong When Others are Fading with this Bike Strength Session

Ironman and half Ironman performance is all about strength-endurance. This workout will help build bike specific strength. Below the workout I included an audio explanation of why we do this workout. 25 minute warm up Main set: 10 x 3 minutes hard in as big of a gear as you can handle. Keep cadence in […]

My Ironman Training During the Week is Completed Before My Kids Wake Up

I managed to fight and scratch my way to qualify for the Ironman World Championships the last three years in a row while still balancing a healthy family life. Riding bikes with my kids, going to soccer games, pool days, beach days and the list goes on.

Ironman athletes: If you struggle to run with a high cadence, treadmill running can help

Ironman athletes, if you struggle to run with a high cadence, treadmill running can helpToday I was reminded of the benefits of a treadmill for running workouts, especially when legs are tired. Wanted to remind you too. Background – my butt has been sore every week for the last 4 weeks. Legs have been pretty sore […]

Lessons From My 200 Meter Intervals. These Principles Apply to All Workouts and especially racing.

Improve Your Run Times With a Focus on “Transferable” and “Specific” Speed Work

I am a big proponent of doing a lot of short fast work on the run. By short, I mean 30 seconds to 45 seconds. This helps to significantly improve mechanical efficiency as well as running speed and turnover. Another big plus is the ability to get in much more quality time at a fast […]

Use Diagnostic Field Testing to Improve Your Ironman Results

Better Ironman Results in 2016 with these 3 diagnostic filed tests How was your 2015 season? Did you get the results you desired? Perhaps you finished the 2015 season with decent results, but you’re determined to make 2016 an even better season. Deep inside you know you’re leaving something on the table. Let’s make your […]

Your running ability off the bike in an Ironman depends on your bike durability. This workout will help.

In an Ironman and half Ironman, a great run result is a pace close to your stand alone half marathon or marathon time (7 – 9%). Nobody expects to run faster than this. Unfortunately, the drop off that some athletes experience falls in the 20% range and beyond. What’s your slowdown? Clearly, this slowdown is not […]

Orange County Ironman Triathlon Coach Offers Ironman Course

I am excited to share some of the training principles that we use to help our triathletes race faster and stronger at the half Ironman and Ironman distances. This Everything Ironman course is available in May, 2015. Registration opens April 21st. If you you don’t have an Ironman coach or triathlon coach to help you through […]

Making the Most out of Your Bike Trainer

Most people are well aware of the benefits of riding a trainer in the off season. The key for the best results is to make sure your rides are targeted. Check out this audio for 3 tips. Interested in more tips like this? Sign up here.

Great Sport Specific Strength Workout

If you are guilty of just riding or only doing high intensity bike rides, then you’ll definitely want to give this workout a try. The purpose of this workout is to develop on this bike strength. The intensity is not so much a cardio pump, but you should feel it more in your leg muscles. […]

Training With Power Webinar – November 27th, 2013

Do you have a power meter, but aren’t sure how to use it in racing and training? Considering a power meter for 2014 and want to know how to maximize it’s effectiveness? Join us for our complimentary webinar on November 27th for a look at everything you need to know about training with power. […]

Reach Your Potential in 2014

2014 Planning Workshop We’ll teach you how to optimize your training by looking at the following topics: What periodization model would work best for you – traditional or reverse Athlete Typing – knowing this makes a huge impact on how you should structure training Sample workouts from each of the key training blocks […]

Change in Weight Performance Calculator

A legitimate change in body weight will make you faster. Wether you are carrying extra muscle mass or extra body fat, these additional pounds will slow you down on the run. This calculator will give you a good estimate how a few extra pounds can improve your time. Once again, this assumes that the weight […]

Will a Low Volume Training Approach Work For My Ironman?

We know many successful age group athletes train using a low volume approach, but how do you know it’s right for you? Will it work? Some athletes do very well with scaled back volume while others need more volume to have success on race day. What works for one training buddy might not work for […]

Female Hormone Fluctuations and Impact on Perfomance

Women athletes, you need to check this out. Dealing with the high hormonal phase of your menstrual cycle when it coincides with an important race. There are some definite performance limitations, but with the right strategy you can effectively optimize performance. http://blogs.bicycling.com/blogs/fitchick/2013/09/11/i-am-not-a-small-man/

Ironman and Half Ironman Nutrition

While there are general principles to follow, nutrition has to work for your individual needs as an athlete. For me personally, the Osmo active hydration works very well. Dr. Stacy Sims, founder of Osmo, is a big believer in using liquids to hydrate and real food/solids for calories. However, this idea of “solid” nutrition may […]

Busy Father Destroys Ironman Mont Tremblant on 8.5 – 9.5 Hours of Training Average

Keith Woodside, 39 NEW IRONMAN PR – 10:21:47 – This course was so much more difficult than Ironman Arizona where Keith posted a 10:27:57. CRUSHED THE MARATHON – 3:36. This marathon time was only 45 second slower than his all time best stand alone marathon at Surf City. The Fitness Coaching training philosophy has always […]

Ironman Pacing Thoughts From IMMT

Pacing in an Ironman is the golden ticket to a solid run. Here are a few thoughts regarding pacing taken from my recent Ironman at Mont Tremblant. Want more like this? Sign up to keep them coming your way. Email Address

3 Training Decisions that Will Sabotage Your Triathlon Season

Here are 3 training mistakes that will sabotage your triathlon season and limit your improvement: 1) Most of your rides are long and slow. Somewhere along the way we as triathletes were programmed to believe that longer is better. All of a sudden a 3 hour ride wasn’t quite good enough because your training buddies […]

Not All Triathletes Should Learn How to Spin

If you have a power meter and are aware of your functional threshold power (FTP), then you also know what cadence you typically ride at to produce that power. Athletes can reach their FTP through a lower cadence (80-85) and some hit their FTP at a higher cadence(96-99). This cadence is your “go to” comfort […]

Follow Up to – Why Long Rides Don’t Make You Faster

A few weeks ago I posted a write up about Why Long Rides Don’t Make you Faster and I had a number of follow up questions about this so I thought I’d take a minute to clarify a few points about high intensity intervals within your bike training. First, let me start by saying that […]

Have You Ever Made this Running Mistake?

A few years back I decided that I would push beyond my limits and try to run a faster pace in attempt for a new half marathon personal best. Not just a little faster, but much faster. I was going for hero status. Things were going so well and I was on track for a […]

Bike Upgrades and the Ironman

Aero Helmet, aero wheels. skin suit, or power meter? Which of these is most beneficial for Ironman racing? Before we look at which upgrade will shave seconds and minutes off of your time, let’s take a look at the goal of your Ironman bike ride. Your goal is not to simply ride as hard as […]

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