Triathlon Coaching

Category Archives for Biking

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. […]

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 […]

Why Going Long Doesn’t Make You Faster

Assuming you have some experience racing, the biggest obstacle to a faster bike split is your ability to ride at a higher intensity and NOT your ability to ride for a longer distance. It’s a mistake to assume that if you want to ride fast for your next Ironman, then you should practice riding the […]

Change in Power After Bike Change

I have been riding my road bike for about 2.5 months and I just recently raced it in my last half ironman. I noticed that my normal power ranges which I can hold on my TT bike were really tough to hit on my road bike -not only in training, but also in this last […]

Improve Your Bike Speed

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Evaluating Your Hill Repeats

Make sure your hill repeats are targeting a specific intensity. Here’s a look at a session of hill repeats where I share some observations and tips. Want more information like this? Sign up to stay updated. Email Address

Meet Osmo – My Hydration and Nutrition Strategy

My nutrition and hydration strategy has significantly evolved since I first started racing Ironman distance over 8 years ago. All of this changed when I discovered Osmo Hydration back in July of 2012. Dr. Stacy Sims, the founder and brains behind Osmo, introduced a concept of “food in the pocket and hydration in the bottle”. […]

Great Hydration Advice from Dr. Stacy Sims

If you are an Ironman or Half Ironman athlete, you need to take a few minutes to read this interview. Lots of great information. Read Interview

Half Ironman Mental Game

You’re going to battle the demons at some point in the race and chances are it will be during the run. Here are my suggestions to deal with this . Half Ironman Mental Game Want more information like this? Sign up to stay updated. Email Address

Race Pace Half Ironman Bike Workout

Here are some directions for my power meter athletes. I have set your target power in Training Peaks. Remember, the ride should be uninterrupted. Race Pace Intensity HIM Bike

Climbing a Hill During an Ironman or Half Ironman

Climbing a Hill in an Ironman or Half Ironman

Separate Your Hydration From Your Calorie Source

Separate Hydration From Nutrition Ironman athletes and half ironman athletes! Avoid GI issues by keeping your hydration needs and calorie needs separate.

Exercising at Altitude

Here’s a good overview of the challenge of altitude. “Ever wondered why you breathe harder and faster when you’re working out at a higher altitude than that to which you’re accustomed? In colloquial terms, we often say that at elevation,the air is thin, or that there’s less oxygen in the air. What does this mean, though, […]

Hydration and Nutrition Resources for Ironman Athletes

I am frequently asked about what I recommend for hydration and nutrition. Nutrition is such an individual consideration, but there are some universal principles that are helpful. I use many of the recommendations set forth in the articles/links below. Take some time to review these and then experiment for yourself. Gels – Why to avoid them […]

Gear Order

Tech Shirts – $15 Available in men’s and women’s styles. Headsweat Visors – $20 Polar Fleece Beanie – $10 Trucker Hat – $10

How Does a Century Fit in With My Ironman Training?

Training for an Ironman triathlon and curious about how many centuries you should complete as a build up to your Ironman. Orange County Ironman coach, Joby Gutierrez, shares his thoughts ont he topic.

Get the Most Out of Your Indoor Trainer with the Sufferfest Videos

I prefer to ride outdoors, but with less daylight and limited time, indoor rides become a necessity. When paired with a good fluid trainer, you can get so much out of an indoor workout. The last thing you want to do is approach an indoor ride with no plan – it will bore you to […]

Separate Your Hydration From Your Nutrition

Ironman and half Ironman triathletes, here’s a good look at why keeping your hydration and nutritional needs as two separate entities can help avoid stomach issues on race day. It’s a quick read with a few different perspectives. http://triathlon.competitor.com/2012/08/nutrition/divide-your-nutrition-and-conquer_60572

Developing Power on the Bike

Bike speed is all about power production. Power naturally increases as a passive result of training(especially if you are just beginning), but it can also be developed through more active means. This is the purpose of intervals, higher intensity threshold work, and hill repeats (although these also achieve other physiological benefits). P = F(v)….power equals force […]

I am unable to get my heart rate high enough for my VO2 Max intervals on the bike. What should I do?

Question: I am unable to get my heart rate high enough for my VO2 MAx intervals. What should I do? Answer: As long as you are going at a pace/intensity that you know you can’t maintain for more than 3-5 minutes, then you are right where you need to be….when using heart rate. If you […]