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.
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Hey everyone, here are a few thoughts for those of you doing Ironman Canada, Vineman, Boulder, and IMMT athletes
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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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10 – New Half Ironman Personal Bests 2 – Course Personal Bests 2 – 70.3 World Championship Spots 1 – Age Group Victory All these athletes followed the same approach: FC Method. Listen for a brief overview(7:40) 00:00
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Ironman athletes log hundreds of hours training and preparing for a great performance. Every Ironman athlete knows the race is about being able to cover the distance as quickly and efficiently as possible. Every Ironman also knows that there is a point in the race where everything becomes very challenging. If your goal is […]
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We are back at it again!! Endurance House Orange County is hosting the next three consecutive Thursday evenings (3/24, 3/31 & 4/7). Join us for a structured bike trainer/run session with Ironman Coach Joby of Team FC. Register for the series here. Please use this link to register. We will need to limit spots. COST: Simply […]
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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 […]
Continue readingWhat 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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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 […]
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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 […]
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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 […]
Continue readingIn 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 […]
Continue readingIronman racing should never feel easy. The biggest misconception I hear is the faster and stronger you become, the easier the race will be. Definitely not true. Holding yourself together(when it counts…like in the back half of the race) while taking a beating is what separates folks on the course. Many are willing to race, […]
Continue readingThere comes a point where obsessing over the latest set of wheels, aero suit, helmet, or even water bottle placement can be an exercise in futility. I’m not saying it isn’t important, but it should always be secondary….. The real issue at hand when you approach a race is your bike fitness, plain and […]
Continue readingI 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 […]
Continue readingYou train, you compete and repeat the cycle week to week. Although your friends think you are superhuman (okay so you probably are since you choose to compete in triathlons), you know that there is more speed to be gained. You ask yourself, “Why is bib # 345 riding faster than me?” After the race […]
Continue readingMy goal for many years was to qualify for and race at the World Championships in Kona, HI. Well, last week I finally realized that goal. My daughters were able to see me complete this race, which made it extra special to me. My goal was to appreciate every single minute of the race. I […]
Continue readingMake 2015 a Faster Season Our low volume Off Season Bike Program helps dedicated triathletes start off the 2015 season with more power. Yes, I am guaranteeing you’ll be producing more power at the end of this 5-week program. “Dedicated triathletes” – You must be willing to put in the specific work detailed in the […]
Continue readingOne of the most critical phases of training is the speed endurance phase. This phase allows the athlete to bring all of the preceding phases together. The more attention and focus you have put into the strength, strength endurance, and speed phases of your training, then more growth potential you’ll have when you enter the […]
Continue readingIf you spend 5-10 weeks developing your strength and strength endurance, but never transition any of this to race day fitness, then you most assuredly will leave lots of speed on the table. Speed is an optional but highly recommended phase you go through before entering the speed endurance phase. How much time you spend […]
Continue readingStrength endurance is very similar to the strength phase. The emphasis is still on maximal force to the pedals, but now we bring the cadence closer to a more natural range. This allows us to bridge the gap between very low cadence and fast cadence riding. The key for the bike intervals is that we […]
Continue readingThe strength phase of the build up is the most frequently skipped phase. Most likely due to a lack of “race specific feel”. However, this phase is the foundation for all future phases. The more time you spend in this phase, the better your race day fitness can be. So, what is strength? The strength […]
Continue readingContrary to popular belief, a lot of volume will not make you faster, especially if you have been in the sport for awhile. Endurance is part of the equation, but it’s definitely not the A well-developed triathlete must develop endurance, speed, strength and power. Neglecting any one of these areas will limit your potential as […]
Continue readingMost 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.
Continue readingIf 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. […]
Continue readingPre Race So the only reason why even I got involved in triathlons (in 2012) was to complete an Ironman. So I was extremely excited to finally get a chance to put myself to the test. A month prior to the race, I did Soma 70.3 as a trial run to preview portions of the […]
Continue readingPre-Race: November 17, 2013 I completed my first IronMan. There’s a ton of training and preparation for an IronMan but I won’t take you all the way back to when my brother talked me into this crazy endeavor. I’m going to start my race report on the Wednesday evening before the event. My brother drove […]
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