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More Personal Bests for FC Endurance Athletes

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 […]

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How many watts should you push in a half ironman….

Many 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 […]

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FC Endurance Athletes Post Killer Results This Weekend

FC 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 […]

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How Will You Approach Your Next Ironman? – Get Mental

Every 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 […]

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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.

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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 […]

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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 […]

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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, […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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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 […]

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