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 […]
Continue readingMany 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 […]
Continue readingFC 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 […]
Continue readingIronman 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 […]
Continue readingEvery 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 […]
Continue readingIf you are an Ironman or half ironman triathlete who wants to make gains, then the formula is as simple as consistency and a well built program. This audio (8:55) explains what we do to help our athletes improve performance each year.
Continue readingAnyone who knows Bill Davis it truly blessed. In this video, Bill Davis tells us what inspired his Ironman Journey.
Continue readingI 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.
Continue readingHey everyone, here are a few thoughts for those of you doing Ironman Canada, Vineman, Boulder, and IMMT athletes
Continue readingThe 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.
Continue reading10 – 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
Continue readingIronman 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 […]
Continue readingWe 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 […]
Continue readingWhat 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 […]
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 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. […]
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