Triathlon Coaching

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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.

Message to Ironman Canada, Vineman, Boulder, and IMMT athletes

Hey everyone, here are a few thoughts for those of you doing Ironman Canada, Vineman, Boulder, and IMMT athletes

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.

12 Personal Bests at Vineman 70.3: Find Out What These Athletes Did To Make it Happen

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

How Triathlon Specific Strength Can Really Improve Your Ironman Resullts

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 […]

Ironman Coach Joby Leads Thursday Night Brick Series at Endurance House Orange County

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 […]

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 […]

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 […]

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 […]

Ironman Racing Shouldn’t Be Easy

Ironman 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, […]

Don’t Fall for the Bike Trap

There 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 […]

A Faster Bike Split Requires a Shift in Thinking…and Training

You 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 […]

Kona Pics and a Few Thoughts

My 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 […]

Guaranteed Power Improvement – Off Season Bike Program

Make 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 […]

Speed Endurance

One 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 […]

Speed

If 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 […]

Strength – Endurance Phase

Strength 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 […]

Strength Phase

The 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 […]

Don’t enter the off season without reading this

Contrary 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 […]

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. […]

2013 Ironman Arizona – Mike Alzona

Pre 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 […]

2013 Ironman Arizona Race Report – Michelle Seidel

Pre-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 […]

Setting Goals and The Mental Part of Racing

Now that you have done all the prep, it’s time to start thinking about how to attach your race – mentally.

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 […]

Pacific Coast Triathlon 2013 – Bill Davis

Pre-Race 3:30 AM – Rise and shine. This morning I was heading to the race by myself for the first time that I can remember. Mindy had a long run to do in the morning before the race and was planning to park 8 miles away and run to the venue. My plan was […]

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 […]

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