archive-us.com » US » F » FITNESSCOACHING.US

Total: 47

Choose link from "Titles, links and description words view":

Or switch to "Titles and links view".
  • Coaching Philosophy | Fitness Coaching
    training The workouts we write for you are designed to target the areas you need to develop the most for your improvement as a triathlete We help you build endurance strength and speed Grinding out lots of slow easy miles in an effort to prepare for an upcoming Ironman or Half Ironman results in an athlete who is really good at riding long and slow This athlete will either race at the same slow pace their body is accustomed to or they aim for a stellar performance on race day and push a pace their body is not trained to handle most people push too hard and sabotage their race well before the run starts Strength on the bike swim and run is the foundation of everything we do Most training plans and programs skip over this completely While endurance and the ability to resist fatigue is crucial to the Ironman and Half Ironman distance it s only one side of the equation If you want to go faster in a race you need to address strength and speed However with speed and interval work comes the increased risk of overdoing it We manage your workouts both volume and intensity based on your previous training as well how you recover and adapt to workouts The balance of strength speed and endurance will depend on your background and athlete type Our workouts address the physiological systems needed for the distance you are racing Endurance is only one part of the equation In fact it s the one area that most athletes spend far too much time developing Building the necessary foundation of strength and speed is far more beneficial for long course athletes Our system prepares your body to go long Your race distance determines the type frequency and intensity of

    Original URL path: http://fitnesscoaching.us/coaching-philosophy/ (2016-02-16)
    Open archived version from archive


  • Mammoth Triathlon Camp Testimonials | Fitness Coaching
    novice triathlete I felt very welcomed by the coaches and athletes While there was a feeling of friendly competition during the specific bike and run challenges at no time did I feel out of place intimidated or judged The general feeling of camaraderie and inclusion was a surprise to me and really helped to make the entire experience something I will always remember Marty Connelly I feel so fortunate to have been a part of the 2013 Team FC Mammoth Training Camp I enjoyed the challenging rides the solid training and the opportunity to train in the altitude Coach Joby and his wife Mia went over and above planning every aspect of the trip They made sure we knew all of the routes refilled our water bottles planned fun competitive challenges provided meals and catered to us to make sure our trip was top notch There is something special about the Team FC Family everyone is hard working motivating and celebrates the successes of the other teammates I had an amazing time and look forward to going again next year Carol Ofenstein This was my third consecutive year at the Team FC Mammoth Camp and I plan to keep going every year that I can Coach Joby maps out a weekend full of challenge fun and camaraderie Joby and his wife Mia fully support the rides and even snap photos and video to enjoy at the delicious nightly dinners that Mia prepares The rides runs and swims are varied and beautiful and are sure to test your physical limits What makes this camp so special though is the group that Joby assembles a tremendous group of like minded health conscious triathletes who are fun loving and hard working Every year I leave with not only an increased level of triathlon

    Original URL path: http://fitnesscoaching.us/2013-mammoth-testimonials/ (2016-02-16)
    Open archived version from archive

  • Lightbox – Fast Bike Split Video Course (Corp Webinar Registration Page) |
    Get Your FREE Ironman Bike Split Videos Now GET ACCESS x

    Original URL path: http://fitnesscoaching.us/?tcb_lightbox=lightbox-fast-bike-split-video-course-corp-webinar-registration-page-3 (2016-02-16)
    Open archived version from archive

  • Guaranteed Power Improvement – Off Season Bike Program | Fitness Coaching
    to the high volume approach most employ in the off season this low volume approach maximizes power gains This off season bike program isn t for everybody Let s start with those who should skip out Who it s not for New triathletes with limited cycling experience Athletes with a solid track cycling background Those who want to be race ready year round Those looking for a quick fix Despite the low volume this is not easy Those unwilling to complete the very specific work detailed in the training plan Injured athletes Who it s for Long course triathletes who want a faster bike time and a faster run Those willing to depart from traditional methods of training Those who are willing to stick to the bike plan 100 Those who want to learn more about the phases of training essential for peak performance What you ll get A 5 week bike plan designed to maximize power gains Two in person training sessions designed to ensure you are completing the workouts properly 5 videos to teach you the phases of training Our Guarantee We guarantee you ll improve your power at the end of the 5 weeks If you complete all of your workouts as described attend the two sessions and you fail to improve your 30 second and 60 second top end power then we will refund your money Those without of power meter will use an alternate baseline test Why 30 second and 60 second Most endurance athletes lack the essential power and strength to build upon Endurance athletes don t need more endurance they need more POWER Endurance comes later in the training cycle Neglecting your top end power will limit your race speed What keeps most long course triathletes from going faster isn t lack of

    Original URL path: http://fitnesscoaching.us/guaranteed-power-improvement-off-season-bike-program/ (2016-02-16)
    Open archived version from archive

  • Strength Phase | Fitness Coaching
    the strength phase is to condition muscles ligaments and tendons to deliver as much force to the pedals ground as possible The more strength developed the more the speed incorporated later in the season can sink is teeth into It s important to note that strength is not concerned with speed of movement Bike On the bike your goal is to deliver as much torque to the pedals as possible with the least amount of aerobic strain that is these should not make you feel like your lungs are about to explode These intervals are best done on a trainer or a hill Cadence target should be in the 45 55 range with power in the Z4 range Focus on even power throughout the pedal stroke while keeping your upper body still Recovery between intervals is key and should be no less than a 1 1 work to rest ratio Sample Strength Bike Session 15 minute warm up going through a range of intensities and cadences 4 x 5 minutes 50 RPM Z3 Z4 power Recover 5 minutes with easy spinning 10 minute cool down Run The key for an effective strength session on the run is to choose a hill that you can run and not just shuffle up Your focus is to run up the hill with good mechanics and focusing on hip extension Learn to fire the gluteal muscles Intensity is about Z3 Z4 heart rate Duration can range from 1 minute to 5 minutes Rest to work interval should be 1 1 Or 1 5 1 If you start to break down then this is where you should stop Sample Strength Run Workout 20 minute warm up consisting of a drills and a steady build up Finish with strides 5 x 3 minutes on a 5

    Original URL path: http://fitnesscoaching.us/strength-phase/ (2016-02-16)
    Open archived version from archive

  • Strength – Endurance Phase | Fitness Coaching
    you your legs are doing fine but you re breathing is labored then pick a tougher gear and consider dropping the cadence a bit The cadence range should be 65 80 Depending on your natural strengths you will need to adjust so that you are achieving the goal of the session Sample Bike Strength Endurance Workout 15 minute warm up going through a range of intensities and cadences 4 x 7 minutes 65 80 RPM Z3 Z4 power Recover 5 minutes with easy spinning 10 minute cool down As far as the run goes you can extend the hill a bit up to 8 minutes but keep in mind you should be able to run up it and not shuffle Intensity remains about the same as the strength phase but recovery can decrease a bit Work to rest ratio can be closer to 1 1 Sample Run Strength Endurance Workout 20 minute warm up consisting of a drills and a steady build up Finish with strides 5 x 6 minutes on a 5 7 hill Z3 Z4 intensity with 5 6 minute recovery as an easy jog Cool down with 5 10 minute easy jog Here s a look at

    Original URL path: http://fitnesscoaching.us/strength-endurance-phase/ (2016-02-16)
    Open archived version from archive

  • Speed | Fitness Coaching
    training Let s talk a little about speed The speed we are after is speed in relation to the endurance athlete Distances can vary from 200 meters up to 1200 meters for running and 1 to 7 minutes for cycling The intensity is max repeatable effort with lots of rest Rushing the rest interval can limit how fast you run each repeat These repeats are run at Z6 and even beyond These workouts focus on allowing your body to run and ride as fast as you can The goal of these session is to raise your upper limit of speed Most athletes benefit greatly from 4 5 weeks of speed Extending too much beyond this and your risk for injury goes up Run Speed Workout 20 minute warm up 8 x 400 with 1 2 work to rest ratio If it takes you 1 20 to run your 400 then you are resting for 2 40 Rest can be easy walking with a few drills mixed in Easy 10 minute cool down Factors to Consider If you are nursing any sort of injury speed workouts are not recommended Get healthy first If form is compromised then shorten the interval so

    Original URL path: http://fitnesscoaching.us/speed/ (2016-02-16)
    Open archived version from archive

  • Advice For Triathletes | Fitness Coaching
    to know how to maximize it s effectiveness Join us for our complimentary webinar on November 27th for a look at everything you need to know about training with power Registration opens on November 11th If you are unable to attend at the designated time you ll receive a link with the content the 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 Base Strength Endurance Speed Endurance and Taper Setting up your race training calendar for optimum performance Question and answer opportunity This workshop will be in a very small group format so that all participants can get the most out of the workshop For the best results we have a number of field tests that we d like you to complete This will enable us to accurately identify what you should focus on in your training This complimentary workshop does not require that you sign up for any sort of coaching The information presented in these workshops is only available at the workshop We will not provide the content for those unable to attend We are offering three workshops throughout the Orange County area 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 loss is legitimate and not the result of a week long starvation diet Check out the calculator here Not All Long Runs Are Created Equal Is your long run designed to improve your weakness The timing of intervals can impact the nature of your workout Find out how structuring your long run can impact the training effect it has on you as an athlete http fitnesscoaching us wp content uploads 2013 10 Long Run Workouts m4a Like this Sign up for updates Email Address Will a Low Volume Training Approach Work For My Ironman We know many successful age group athletes train using a low volume approach but how do you know it s right for you Will it work Some athletes do very well with scaled back volume while others need more volume to have success on race day What works for one training buddy might not work for you Listen to this to find out if you re a good candidate for a low volume Ironman training program http fitnesscoaching us wp content uploads 2013 10 Volume of Training m4a Want More Like This Sign up for updates Email Address Female Hormone Fluctuations and Impact on Perfomance Women athletes you need to check this out Dealing with the high hormonal phase of your menstrual cycle when it coincides with an important race There are some definite performance limitations but with the right strategy you can effectively optimize performance http blogs bicycling com blogs fitchick 2013 09 11 i am not a small man 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 not work for every athlete out there Here s a look at at an Ironman athlete who modified the Dr Stacy Sims recommendations and experienced great success http www slowtwitch com Features Osmo Follow Up 3874 html If you enjoyed this article and want more sent your way sign up below Email Address Busy Father Destroys Ironman Mont Tremblant on 8 5 9 5 Hours of Training Average Keith Woodside 39 NEW IRONMAN PR 10 21 47 This course was so much more difficult than Ironman Arizona where Keith posted a 10 27 57 CRUSHED THE MARATHON 3 36 This marathon time was only 45 second slower than his all time best stand alone marathon at Surf City The Fitness Coaching training philosophy has always been quality over quantity but this build up to IMMT for Keith took the low volume approach to the extreme limits In fact Keith logged 8 5 9 5 hours of training per week in the five month build up to IMMT He had one 12 hour week Keith s training sessions were very targeted and calculated to make up for the lack of volume Keith was a believer when I told him that the lower volume could get him across the finish line with some solid speed In the words of Keith after the Ironman pushing into painful threshold workouts builds character and a lot more speed I m a believer Good work Keith Ironman Pacing Thoughts From IMMT Pacing in an Ironman is the golden ticket to a solid run Here are a few thoughts regarding pacing taken from my recent Ironman at Mont Tremblant Want more like this Sign up to keep them coming your way Email Address 3 Training Decisions that Will Sabotage Your Triathlon Season Here are 3 training mistakes that will sabotage your triathlon season and limit your improvement 1 Most of your rides are long and slow Somewhere along the way we as triathletes were programmed to believe that longer is better All of a sudden a 3 hour ride wasn t quite good enough because your training buddies were doing 6 or 7 hour rides The problem with the longer rides is that it often comes at a cost Naturally you have to slow down to complete this distance resulting in conditioning your body to ride at a nice and easy pace which is not good for improving race speed For most athletes training for an ironman a 3 5 hour ride with some scheduled intensity can be far more beneficial than a long 5 6 hour ride Don t get me wrong Those long rides have their place but their purpose is more for pacing and race execution You might want to rethink the social rides if you are getting into the race specific period of your training I love training with others as long as we have an understanding that when the work portion on the ride begins we are all on our own If your ride consists of many stops and regroups you are missing out on the race specific training that your body needs As your race gets closer the need to ride at race pace becomes more important Most social rides are not conducive to this unless you connect with a group that will push your limits Social rides are more appropriately placed early in the season when race specific intensities are not as important Just be sure to mix in some surges and hard efforts on these rides 2 You refuse to get on the indoor trainer The trainer is a great way to maximize your training time especially early in the season when the weather is not the best You ll save lots of time in ride prep when you ride indoors Not only time savings but you can also schedule very focused intervals and intensity that may not be practical on the open road The trainer is also nice for those who don t have a power meter and want to ride at very specific and repeatable intensities Check out trainerroad com for a great way to monitor your intensity Another solid option is the Sufferfest video collection 3 You lack basic functional strength and mechanical efficiency This becomes most evident on the run Our bodies struggle to go faster because we lack some basic mechanical efficiency In order to run a fast half marathon or marathon you need to be able to run a significantly faster 5 k or 1600 meters The mistake I see so many make is trying to get faster by logging more volume especially in the off season The biggest bang for your buck is to target your ability to run fast with proper form Now keep in mind this does not mean that you go out and hammer all of your short runs In fact this can cause injury if your speed work is not targeted Speed should be carefully sprinkled into your training a little goes a very long way You ll train your body to become more mechanically efficient and this will carry over to your longer distance runs It s also a great idea to video record yourself running at faster speeds as this may reveal some basic gaps in running mechanics resulting from a weakness in the kinetic chain Address this before anything else Another area you need to address is your functional strength Are your gluteals weak Tight hamstrings Lack of mobility Poor core strength All of these will reduce your efficiency as a triathlete and when you re less efficient you ll slow down Every year I head into Sports Conditioning and Rehab SCAR to get a functional assessment so I continually address the gaps in my fitness The folks at SCAR put me through a series of tests and then identify my weaknesses The cool thing is that I can compare my improvement from year to year They set me up with targeted exercises to bridge the gaps This is well worth the time energy and money As the off season approaches consider changing up your routine to target the gaps in your fitness More biking running and swimming will not make you faster Sure you ll be able to complete the distance but if your goal is to complete the distance at a faster pace then you need to structure your training to help you make these speed gains Want more like this We can keep them coming Email Address 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 cadence When you try to elevate your FTP it would be wise to focus on the easiest gains For example if I normally spin at 98 RPM to reach my FTP then my bike training can really benefit from some lower cadence riding A high cadence rider usually has a well develop neuromuscular firing pattern and a strong cardio system to help them achieve their power but what is missing with some of these high cadence athletes is the ability to apply large amounts of force to the pedals I would call this a gap in their ability Focusing on bridging this gap is the quickest way to realize power gains An grinder or low cadence rider has the force but is perhaps lacking in the neuromuscular department I would have this athlete focus on some fast cadence drills to help improve their overall power Once their ability to apply large amounts of force to the pedals meets the newly developed neuromuscular firing patters then we have a nice combination Applying drills such as low cadence big gear work and spinning drills needs to have a purpose and a goal Assigning tons of spin drills to an athlete who is already a great spinner is not the wisest use of training time Look at your gaps and figure out what drills will help you to bridge these gaps Like what you read Sign for more like this Email Address 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 if you have any sort of injury or unusual tightness in your legs or glutes then I would save the higher intensity intervals until you are 100 Secondly I m also assuming you have been through a proper bike fit A poor bike fit high intensity intervals a good chance of injury Beginner Triathletes If you are new to riding then just about every ride you do will contribute to improving your fitness and speed Your tendons ligaments and muscles have not quite adjusted to the cycling specific motion and when placed under load you have the potential to overdo it When first starting out keep hard intervals to a minimum if at all If you are beyond the beginner stage keep on reading Who can benefit If you have been riding consistently for more than a year these higher intensity intervals will definitely boost your performance Start by adding short amounts of Threshold intervals If you are new to intervals I would keep this to about 40 50 minutes for the entire week and never more than 30 minutes in a single session Break up the interval in to small manageable chunks of time Five to twelve minutes work well for most newbies Allow anywhere from 2 minutes up to 5 minutes of recovery Complete these early in your rides when you are fresh both mentally and physically Once they are done continue on with your ride Over time your body will adjust and your cruising pace will put your riding buddies in a world of hurt Who can REALLY benefit If you have been riding for 3 or more years and the thought of a 90 mile ride doesn t leave you paralyzed with fear your Ironman and half ironman bike times have been relatively stagnant for the last few years and you are not a stranger to hard work then these higher intensity intervals will rock your world The first thing you need to do is shift your focus and accept that the training load of a ride is equal to both volume and intensity Training Load Volume Intensity Altering either of these variables can define how much work you are doing Most people default to volume to define the meaning of a tough ride The problem with placing too much emphasis on volume is that you are often caught in between a really hard effort and a moderate effort Sending too much time in this dead zone for a long ride means extended recovery on top of the fact that your hard effort wasn t really hard enough to bring about the changes you are looking for If you are training for an Ironman I would suggest making your key ride for the week a 3 3 5 hour ride Keep in mind these are not just go out and ride kind of workouts Every 4th or 5th weekend you can mix in a longer distance ride at or just below your Ironman race pace As you get close to your event these focused rides will start to extend into the 4 hour range After 4 hours most athletes start to lose steam You can also really reap big gains by adding a second less intense ride the next day Keep this to under 2 hours For first time Ironman athletes I would add more long rides This is more for the psychological mental benefit more than anything else Most new Ironman athletes would flip if I only had them complete one or two really long rides in prep for their Ironman The purpose of this post is to expose you to the idea that your training doesn t have to be all about volume A little purposeful intensity goes a long way This approach to training shapes our coaching philosophy as well as our how we write up our programs We take your unique training background and combine it with a specific plan of attack to bring about the most gains for YOU If you enjoyed this article and want more sent your way sign up below Email Address Have You Ever Made this Running Mistake A few years back I decided that I would push beyond my limits and try to run a faster pace in attempt for a new half marathon personal best Not just a little faster but much faster I was going for hero status Things were going so well and I was on track for a new personal best That is until mile 8 when the wheels came off the bus Every mile from that point on was slower and folks I passed in the first few miles steadily breezed by with each additional mile of the race At mile six I was on top of the world I glanced at my watch and realized I was about 2 30 ahead of my personal best half marathon Indeed I was going to be a hero and crush my all time best Of course I chose to ignore the signs that this pace was much too fast to maintain as my mind only focused on crossing the finish line imagining the announcer commenting and here comes Joby running this race at whopping 2 minutes ahead of his all time best Wow crowd cheering Here is a look at my thoughts during the last half Mile 7 Okay this is a little fast but I need to be tough You re good Mile 8 Keep on pressing be tough Mile 9 Wow this is tough My legs don t want to turn over Ok

    Original URL path: http://fitnesscoaching.us/category/advice-for-triathletes/ (2016-02-16)
    Open archived version from archive



  •