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  • Biking | Fitness Coaching
    note than in a race situation I have the ability to go harder but when I do it starts to cut into my run time Using HrTSS for racing is not nearly as predictable For much more information about TSS and IF check out http support trainingpeaks com athlete edition training stress scores aspx hrTSS If you enjoyed this article we can keep them coming your way Email Address Why Going Long Doesn t Make You Faster Assuming you have some experience racing the biggest obstacle to a faster bike split is your ability to ride at a higher intensity and NOT your ability to ride for a longer distance It s a mistake to assume that if you want to ride fast for your next Ironman then you should practice riding the distance As you increase your distance it s necessary to also dial down your intensity and this backing off of intensity compromises your speed The more volume you log the more your body needs to back off to make this happen and the end result is that your body becomes accustomed to riding at a lower intensity Sure this will allow you to complete the race but you are robbing yourself of speed You also have the problem of recovery and adaptation Logging mega rides every weekend places a big load on your body and the time it takes to recover and adapt can often take more than a few days If this time is spent trying to get in other training such as swimming and running then your body heads into a survival mode and the subsequent training is often low quality If you notice your power is dropping week after week then it s time to ditch the long rides How short There are two things you need to consider when creating a workout volume and intensity Together these determine the training stress of a ride If you are using a power meter you should have one if you are beyond your second year of racing then Garmin or Training Peaks will have a Training Stress Score TSS for each ride On your long rides make it your goal to ride close to the TSS you plan to race at For example my Ironman bike TSS is usually in the 215 240 range I can create this score by riding hard intervals for about 3 hours and 30 minutes If I were to ride at my ironman pace for 3 30 then my score would be much lower By adjusting my intensity I can achieve the same TSS as a 5 30 ride would give me My wife and kids love these shorter rides How often should you ride long Long rides do have their place While most of my rides are under 3 30 I will extend my distance close to 100 miles every so often just to test out my race day wattage The purpose of these long rides is much different than my shorter higher intensity rides My goal is to rehearse my nutrition hydration and pacing I often finish these long rides with a short run to see how my legs hold up Each athlete is different Some of my athletes need to go through this more often because they need the psychological affirmation that they can ride the distance Others can get by with 2 of these rides in their build up to Ironman Before you start logging mega miles to get you ready for your next Ironman consider the purpose of each ride What is your goal Each athlete brings a different background to the sport so there is not a one size fits all approach How much intensity how often and how much long distance will vary significantly from athlete to athlete When you get the balance right between volume and intensity expect to be blown away at your next race Want more information like this Sign up to stay updated Email Address Change in Power After Bike Change I have been riding my road bike for about 2 5 months and I just recently raced it in my last half ironman I noticed that my normal power ranges which I can hold on my TT bike were really tough to hit on my road bike not only in training but also in this last race I finally got a TT bike and I was anxious to see how my power measured up Since May 21st my weekday repeats have been along the same exact route that I repeat for each interval I have three days worth of repeats 6 repeats total of intervals on my road bike The last interval set 2 total on June 7th was completed on my TT bike Oh the power meter I use is a hub based Power Tap so I was using the same power meter for all these efforts Here is what the results showed Observations I had a lot less body movement while maintaining this power The steeper seat angle allows me to open up my hip angle and stay low with much more ease Position Changes On my road bike I ride at a 75 degree seat angle Sitting in this angle and maintaining an aero position closes off the hip angle torso and femur resulting in a less than ideal position for maintaining continuous power On my TT postion the geometry of my frame allows my to ride closer to an 81 degree seat angle resulting in a much more open hip angle and an even lower front profile I have tight hips and hip flexors so the opening up of the angle really allows me to produce power more efficiently Improve Your Bike Speed Want more information like this Sign up to stay updated Email Address Evaluating Your Hill Repeats Make sure your hill repeats are targeting a specific intensity Here s a look at a session of hill repeats where I share some observations and

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

  • Half Ironman | Fitness Coaching
    2014 and want 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 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 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 Using TSS and IF Scores Using the TSS and IF scores provided by Training Peaks can be valuable in your training In order to calculate your TSS score Training Peaks needs to know your Threshold pace for running and your threshold power for biking TSS then takes into account the time you spent below above and at this threshold intensity The Intensity Factor IF rating is a percentage of your actual power or pace in relation to your threshold power or pace All of these scores are dependent upon the accuracy of your threshold pace and power logged into Training Peaks Using heart rate TSS hrTSS is not as reliable unless you are riding at a very steady effort Intervals with spikes in heart rate and intensity will not translate well to an accurate hrTSS or IF Monitoring TSS The best way to use TSS and IF is when you compare workouts specifically your harder sessions For example let s say I am coaching an athlete who s TSS score is dropping on consecutive weekends Assuming they are doing the same volume or more from week to week then they are not recovering from their workouts and I will immediately cut their intensity and volume Using IF is a great way to compare the intensity of workouts assuming they are the same volume Using Hr TSS to monitor training is another metric to analyze performance but I would not depend on it entirely TSS generated by the use of a power meter is very precise and reliable rTSS is a close second to power TSS assuming you have the correct Threshold pace identified rTSS allows you to accurately compare scores from multiple runs Racing by TSS and IF This is completely an individual factor so to throw out targets for a race would be a generalization Personally I do well when I race at a TSS score of a 285 and an IF of 75 for my Ironman For my half Ironman my magic number is a TSS of 185 and IF of 83 This allows me to run to my potential It s important to note than in a race situation I have the ability to go harder but when I do it starts to cut into my run time Using HrTSS for racing is not nearly as predictable For much more information about TSS and IF check out http support trainingpeaks com athlete edition training stress scores aspx hrTSS If you enjoyed this article we can keep them coming your way Email Address Why Going Long Doesn t Make You Faster Assuming you have some experience racing the biggest obstacle to a faster bike split is your ability to ride at a higher intensity and NOT your ability to ride for a longer distance It s a mistake to assume that if you want to ride fast for your next Ironman then you should practice riding the distance As you increase your distance it s necessary to also dial down your intensity and this backing off of intensity compromises your speed The more volume you log the more your body needs to back off to make this happen and the end result is that your body becomes accustomed to riding at a lower intensity Sure this will allow you to complete the race but you are robbing yourself of speed You also have the problem of recovery and adaptation Logging mega rides every weekend places a big load on your body and the time it takes to recover and adapt can often take more than a few days If this time is spent trying to get in other training such as swimming and running then your body heads into a survival mode and the subsequent training is often low quality If you notice your power is dropping week after week then it s time to ditch the long rides How short There are two things you need to consider when creating a workout volume and intensity Together these determine the training stress of a ride If you are using a power meter you should have one if you are beyond your second year of racing then Garmin or Training Peaks will have a Training Stress Score TSS for each ride On your long rides make it your goal to ride close to the TSS you plan to race

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

  • Ironman | Fitness Coaching
    time 90RPM in Z 2 Remember you should feel it in the leg muscles more than anything else Want more like this Sign up to our email list and we can keep them coming indicates required Email Address First Name Last Name Untitled First Choice Second Choice Third Choice Untitled First Choice Second Choice Third Choice Untitled First Choice Second Choice Third Choice Untitled First Choice Second Choice Third Choice Training With Power Webinar November 27th 2013 Do you have a power meter but aren t sure how to use it in racing and training Considering a power meter for 2014 and want 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 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 Using TSS and IF Scores Using the TSS and IF scores provided by Training Peaks can be valuable in your training In order to calculate your TSS score Training Peaks needs to know your Threshold pace for running and your threshold power for biking TSS then takes into account the time you spent below above and at this threshold intensity The Intensity Factor IF rating is a percentage of your actual power or pace in relation to your threshold power or pace All of these scores are dependent upon the accuracy of your threshold pace and power logged into Training Peaks Using heart rate TSS hrTSS is not as reliable unless you are riding at a very steady effort Intervals with spikes in heart rate and intensity will not translate well to an accurate hrTSS or IF Monitoring TSS The best way to use TSS and IF is when you compare workouts specifically your harder sessions For example let s say I am coaching an athlete who s TSS score is dropping on consecutive weekends Assuming they are doing the same volume or more from week to week then they are not recovering from their workouts and I will immediately cut their intensity and volume Using IF is a great way to compare the intensity of workouts assuming they are the same volume

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

  • Running | Fitness Coaching
    similar Great Hydration Advice from Dr Stacy Sims If you are an Ironman or Half Ironman athlete you need to take a few minutes to read this interview Lots of great information Read Interview Half Ironman Mental Game You re going to battle the demons at some point in the race and chances are it will be during the run Here are my suggestions to deal with this Half Ironman Mental Game Want more information like this Sign up to stay updated Email Address Exercising at Altitude Here s a good overview of the challenge of altitude Ever wondered why you breathe harder and faster when you re working out at a higher altitude than that to which you re accustomed In colloquial terms we often say that at elevation the air is thin or that there s less oxygen in the air What does this mean though particularly in light of the fact that whether you re at sea level or on top of Mount Everest every breath you take is 21 oxygen http trailandultrarunning com the chemistry of high altitude running Hydration and Nutrition Resources for Ironman Athletes I am frequently asked about what I recommend for hydration and nutrition Nutrition is such an individual consideration but there are some universal principles that are helpful I use many of the recommendations set forth in the articles links below Take some time to review these and then experiment for yourself Gels Why to avoid them http www bikerumor com 2014 05 09 physiology and nutrition why not gels Hydration http osmonutrition com how much do i need to drink http osmonutrition com youre not bonking youre dehydrated http osmonutrition com sodium the salty truth of hydration 2 http osmonutrition com science Fueling http osmonutrition com carbohydrates overstated http osmonutrition com fueling for your distance real food vs engineered nutrition Want more information like this Sign up to stay updated Email Address 4 Reasons Dedicated Runners Struggle to Get Faster There are a number of factors that influence your running speed Assuming you are already training on a regular basis here are 4 reasons why runners struggle to get faster These are all factors we can control Body Composition If you are carrying extra weight in the form of bulky muscle or fat this will definitely slow you down especially if the added weight comes in the form of fat This slow down is exponential as the distance increases The solution is to take weight off gradually through proper nutrition and balanced diet The off season is the best time to focus on active weight loss Muscle Imbalances When placed under load your muscles attempt to work together in unison to move you forward as efficiently as possible If one or more muscle groups is not cooperating the entire kinetic train is derailed and other muscles will compensate Your efficient movement will become labored eventually slowing you down The greater the imbalance the greater the degree of slowdown I would suggest a Functional Strength Assessment to determine your imbalances if you don t already know them Too Much Speed The problem with too much speed within your daily workouts is not only does it increase your chance of injury but it also limits your ability to run fast You end up running fast but not fast enough to bring about the changes you are looking for Keep you speed very focused and purposeful Not all of your training runs need to be personal bests Limit your speed work to quality sessions that are very focused and fast I would also suggest working on running form drills Running at the Same Pace While running too hard on a regular basis will limit you so will running every run at the same easy pace Varying your speeds will keep you form being lulled into a comfortably slow pace Slow runs have their place but if that s all you do that s a perfect recipe for slow racing If you are new to speed work then I would mix in short bursts of speed within the context of your regular runs For example an acceleration not a sprint of 60 seconds every five or six minutes within your regular runs will help prime the body for more structured speed work in the future Want more like this We can keep them coming Email Address Should I Run a Marathon as Part of My Ironman Training Cadence Matters Optimize Your Triathlon Run Performance Cadence Matters Trying to hold a respectable run pace in your half ironman or ironman race but experience frustration when you see your times plummet What s causing the slowdown More importantly can you do anything to prevent it Your answer can be as simple as focusing on your cadence Every time your foot contacts the ground the weight of your body comes down with each landing The longer your foot is in contact with the ground the more gravitational force you have to contend with Fortunately our muscular and skeletal structures allow us to resist breakdown and keep us upright However there is a point where it becomes more difficult for your body to fight the force of gravity and this is right about the time your form starts to fall apart your cadence slows and each step becomes more difficult The less time each foot spends on the ground the less this wicked gravitational force has a chance to wreak havoc on your body So how do we spend less time on the ground Increase your cadence and shorten your stride Cadence is determined by the amount of times your foot hits the ground in a certain period of time You can measure this in total foot strikes or just pick one foot In order to increase your cadence without demanding more force production from your body you should shorten your stride length You will have to train your muscles to respond to the faster firing patters of this quicker and shorter cadence but let me assure you it s worth it especially you are a triathlete What Should my Cadence Be According to research in distance running the optimal cadence range is about 180 200 total foot strikes per minute That s 90 100 foot strikes on each foot in a minute A quick way to assess your cadence while running is to pick one foot and count how many times it contacts the ground in 15 seconds Multiply this by 4 and this will give you your right left foot strikes Aim for 90 100 Another option is to purchase a foot pod that will automatically register your cadence Build Slowly Before you try and hit the 90 100 mark take a few minutes to check what your natural cadence is and progress upward from there For example If you are naturally at 80 then trying to reaching 86 rather than jumping up to 90 right away Start with small incremental increases to allow your body to adjust to the change Wear a heart rate monitor to make sure you are not working harder to obtain the increase in cadence If your heart rate spikes there s a good chance that your stride length has not changed and your body is working overtime to maintain the same stride length at a higher cadence Long Course Triathletes A quick cadence is even more important for triathletes Think about the amount of abuse your legs take during the bike portion of your events The amount of force your legs need to produce while running with a slow cadence is so much greater than with a quicker and more efficient cadence If your body only knows a slow cadence the amount of energy and muscular force required to propel you forward will prove to be too much As a result you will need to slow down the pace the your cadence will drop even more Eventually the walking will begin Efficiency is a long course athlete s best friend and efficiency is exponentially more important as you make the jump to the Ironman distance If you are slowing down more than 10 from your marathon to half marathon in a triathlon take a look at the possible causes of this slowdown How to Incorporate Cadence Work Long run On your next long run check your cadence every 5 miles What feels like an easy relaxed cadence at mile 5 might not feel that way at mile 15 Rather than try to stick to a certain pace try holding your goal cadence You may have to shorten your stride even more while doing so Transition Run Aim to hit your target cadence or even a little faster Don t worry about pace too much Try and run as fast as you can without exerting a lot of effort Think quick light and compact strides While there are other factors impacting slowdown in a triathlon this one has the most bang for the buck A high cadence can help you conserve the precious needed energy in your next ironman race Give it a shot and you might be surprised how much faster you can be Overstriding in the Marathon I just read an interesting study comparing the footstrike of marathon runners at different stages of the race Of 286 random runners studied less than 88 percent were rear footstriking within the first 7 miles By the 20 mile mark this number increased to over 90 percent Factors influencing this breakdown can be attributed to muscular fatigue which can be linked to training Muscular imbalances can also play a role Your take home message address the firing patterns of proper form through the use of drills and make sure your training program is adequately preparing you for the muscle fatigue that you ll experience on race day Your cadence can also determine how long you are able to hang onto an optimal footstrike as well as help you conserve energy Orange County Running Coach Emphasizes Importance of Good Form As a runner or triathlete you spend hours logging in miles and training to be your absolute best No matter what your current training level may be if you do it with poor or inefficient form it will reinforce bad habits and this can limit your potential Do you know if you re working as efficiently as you can be Your running form can optimize your training time and help you to get more out of your workouts We can improve your running form and consequently your time and endurance This means you can effectively safely and professionally take your training to the next level You do not have to be an elite athlete to take advantage of this No matter what your current level is everyone can improve their running with our Running Form Analysis If you are in the Orange County area and you are looking for a running coach to refine your training or take a look at your running form give us a call Half Marathon to Marathon Slowdown Sometimes a person s marathon time doesn t match up with what they ran for the half marathon Oftentimes the slowdown is far too great Do you know what percentage of slowdown is acceptable Are you in the above average average or below average range The 10 Differential Age group triathletes is your half Ironman or Ironman run 10 or more slower than your stand alone half marathon or marathon Bike Run Sessions Our bike run sessions will catapult your triathlon race specific fitness Specifically these sessions will improve running efficiency off of the bike improve running speed off of the bike improve stamina off of the bike develop a keen sense of pacing awareness develop the mental skills necessary for a strong run split These coached workouts are a combination of bike trainer intervals followed up with running intervals Duration intensity and the number you complete will be based on your goals history in the sport and current run fitness These sessions are currently only open to athletes receiving the highest level of our coaching services Personal Coaching These will be released to teammates and friends of Team FC in the near future Stay tuned for details As with our running sessions we will only open a limited number of spots If you are interested in these bike run sessions send us an email and we will notify you of the dates as soon as they are available Should I run faster than my tempo pace if I can Question Should I run faster than my tempo pace if I can Answer I still want you to stick to your tempo pace even if it s killing you Next week I will do something to add to the challenge For the tempo efforts especially under the 12 minute range you should almost feel as if you have to actively hold yourself back from going faster your body will want to go This is hard to do but the payoff will be huge in the end Think of yourself as a lion stalking its prey A lion that pounces too soon will go hungry The patient lion who punces at the right time will feast Let your speed work which will be faster be the pouncing and your tempo be the stalking Finding Your Gears as a Runner Finding Your Gears as a Runner Are You Making Any of These Running Mistakes When new athletes approach me to help structure their training one of the first things I do is gather a thorough background on the athlete The background gives me information about past performances and training Here are the three most common training mistakes I see 1 Too many race specific workouts This will bury an athlete Your body cannot always perform at its best and when you ask it to week after week you are bound to start suffering This suffering may come in the form of an injury or an inability to improve as a runner You cannot push every workout Your high intensity workouts should comprise about 10 30 of your total mileage depending on the time of season 2 Racing too often If you are looking for breakout performances you should not be racing throughout the entire year You need to focus on specific components of your fitness throughout the year Racing year round will cause you to neglect the other areas that are crucial to success as a runner It is far more beneficial to supplement your training with an off season strength program rather than just more racing throughout the year 3 Not enough miles This will vary from person to person but I frequently meet athletes who simply are not doing enough base miles in the off season As the season approaches this problem is usually compounded because this athlete typically starts to do too many race specific workouts as a way to get ready for their next race Without the proper base very little improvement will occur Gradually build your base over time increasing mileage by 10 15 per week Remember you need to phase out your high intensity workouts while increasing mileage Do I Need To Prepare for the Downhill One of the most overlooked challenges of a hilly course is the demand the downhill portion places on your muscles Of course you have to prepare for the uphill and most people seem to do this well However you also have to prepare to run downhill The uphill although difficult is not what sets you off Whenever you run there are concentric and eccentric contractions occurring in the leg muscles Running downhill places significantly more forceful eccentric loading on your legs than running on flat land After the repeated nature of these eccentric contractions your legs will begin to lose contractile force resulting in a slowdown and heavy legs That is unless you specifically prepare for this in your training The key is to incorporate small amounts of downhill running at race pace into your weekly runs Your body gradually begins to buffer this accumulation of eccentric warfare on your legs How much and how often will vary greatly from runner to runner In general this should be progressive in nature Don t ignore the demands of your next race Training should be purposeful and specific to the course you plan on racing Running Form Analysis What Does it Matter As a runner or triathlete you spend hours logging in miles and training to be your absolute best No matter what your current training level may be if you do it with poor or inefficient form it will reinforce bad habits and this can limit your potential Do you know if you re working as efficiently as you can be Your running form can optimize your training time and help you to get more out of your workouts We can improve your running form and consequently your time and endurance This means you can effectively safely and professionally take your training to the next level You do not have to be an elite athlete to take advantage of this No matter what your current level is everyone can improve their running with our Running Form Analysis Here s How It Works First we capture video footage of you running at various speeds After a short warm up we have you run at a variety of paces as we record your process Our goal here is to see what you look like as you run so we do ask you to be comfortable and try not to self correct Second we review footage of efficient running and identify common traits of efficient runners We then transition into your video footage and together we will identify areas of strength and weakness in your own running form Third we head back out on the road for some specialized and professional correction We work

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  • Swimming | Fitness Coaching
    Sail away from the safe harbor Catch the trade winds in your sails Explore Dream Discover Mark Twain We all get caught up in doing what we re supposed to do but I believe you can carve a little part out of each day to Explore Dream Discover a little part of you eventually that will add up to a pretty cool life Bio Tracy came to triathlon with a strong background in competitive swimming She achieved an Olympic Trials qualifying time at the age of 16 and continued to a collegiate swimming career that included two NCAA Div II All American honors During those same years she began teaching swim lessons coaching youth high school and Master s swimmers Her coaching career has spanned over 30 years and incorporates the latest swim coaching techniques and a solid foundation of swim stroke fundamentals Tracy brings a passion to her coaching leveraging her swimming experience and over 50 triathlon swim starts including six Half Ironman finishes and two full Ironman finishes Her athletes range from those competing in their first Sprint Distance Triathlon to Kona qualifiers She implements a love for the sport of swimming into her coaching style and is

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  • Mammoth Triathlon Camp | Fitness Coaching
    complete the workout without much attention to your pacing The next day will get easier This is the reason I am suggesting that you get there on Thursday in early afternoon You can get in a short workout settle in and relax a little before the camp officially begins Adjusting to Altitude Some people transition to the altitude easier than others One of the most common side effects of traveling to altitude is nausea headaches loss of appetite In order to combat this make sure you are drinking plenty of water and eating a sufficient amount of carbohydrates Workout Distance and Intensity Since your body will be working much harder to complete your bike rides and runs it s important not to push your body over the edge by going too hard too soon It s also worth mentioning that 45 miles at sea level does not compare to 45 miles at altitude I know many of us are so focused on mileage that it s tough to not make this your reference point I would encourage you to look at your ride in terms of hours on the bike instead of total mileage Weather Conditions The rides can be as cold as 45 degrees and as hot as low 90 s Be prepared for any conditions Be prepared for all types of weather Departing on Thursday The drive usually takes about 6 hours so we should be up in Mammoth by about 3PM Check in is at 4 00 if you re staying at Horizons 4 This is not an official workout but I would strongly encourage all of you to get in a short workout on Thursday I would keep it in the 20 35 minute range Bike Maintenance Just a reminder to make sure your bike is dialed in and shifting rolling and riding like butter Cycling Clothing The weather in Mammoth in June can get into the upper 80 s but each morning can be as cool as 40 50 degrees Bring cold weather and warm weather cycling gear here is a list of what I would suggest arm warmers leg warmers wind vest toe warmers if you re a wimp like me Light weight jacket gloves long and short finger The beauty of having a support vehicle following is that you can easily strip down and stash extra clothing in the vehicle Bike Condition I would recommend going through your bike to make sure everything is in good working condition If it s been a while take it in for a tune up Marco at G2 Bikes in Aliso Viejo can dial it in for you A smooth shifting bike a happy cyclist Support Vehicle You can use the support vehicle for a variety of purposes Here are a few stash your extra clothing or anything else you don t want to carry with you on the bike basic mechanical support leap frog lets say you are at your limit but would still like to

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  • Nutrition | Fitness Coaching
    out their website at http osmonutrition com Osmo Nutrition Science Behind the Product For details about Osmo Nutrition visit their website at http osmonutrition com Protected How Many Calories Do I Need This content is password protected To view it please enter your password below Password Protected Want to Burn More Fat for Fuel This content is password protected To view it please enter your password below Password What Should I Eat Thanks to http www bitemekitchen com for putting this resource together There are lots of helpful suggestions in this document MET EFF GUIDE The Best Way To Lose Weight In a Nutshell Are you an endurance athlete struggling to drop those last few pounds The answer Regulate your insulin levels through balanced eating By now we all know how important it is to eat clean and avoid processed food but let s take this a step further Anytime you consume an excess of carbohydrates you have a corresponding spike in the hormone insulin This spike in insulin results in your body shutting off it s ability to utilize fat as fuel In addition this spike also results in a crash in as little as a few hours and these spikes frequently lead to overeating Carbohydrates are good but we don t need to overload on these Endurance athletes are especially guilty of this It s not uncommon to see a triathlete or runner grab a bagel banana and a glass of orange juice for their breakfast meal Talk about a severe insulin spike So what does this mean for you There are a few things that help to balance your insulin levels When you include protein and fiber in your daily meals not only are you getting the much needed nutrients but you also control the blood glucose response to food Your insulin levels will have less extreme highs and lows and you ll be less likely to make poor food choices This feeling of satiety that full feeling will stay with you for much longer At each meal aim for one quality complex carbohydrate source lean protein fiber found in quality carbohydrates and healthy fat During a training session your blood glucose levels will keep you energized for about 1 30 2 30 depending on your intensity So rethink that gel and sports drink if you re doing a shorter workout If you are accustomed to refueling on a regular basis then you may want to try a tapered approach Can Alcohol Sabotage Your Weight Loss Goals Regular alcohol consumption will sabotage your quest to lose those last few pounds Yes even the low calorie and low carb drinks Your body uses a variety of fuel sources for energy fat carbohydrates and protein A balanced diet results in fuel being delivered by all three of these sources This is ideal for weight maintenance and even weight loss However throw alcohol into the equation and your body stops metabolizing fat Contrary to popular belief alcohol is not converted

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  • Products And Recommendations | Fitness Coaching
    I would highly recommend the Osmo products or Skratch Labs Formulas are similar How Much Should I Drink in a Half Ironman or Ironman Dr Stacy Sims gives solid hydration recommendations I have experienced great results with this strategy The entire article has terrific recommendations Here is the article Great Hydration Advice from Dr Stacy Sims If you are an Ironman or Half Ironman athlete you need to take a few minutes to read this interview Lots of great information Read Interview Hydration and Nutrition Resources for Ironman Athletes I am frequently asked about what I recommend for hydration and nutrition Nutrition is such an individual consideration but there are some universal principles that are helpful I use many of the recommendations set forth in the articles links below Take some time to review these and then experiment for yourself Gels Why to avoid them http www bikerumor com 2014 05 09 physiology and nutrition why not gels Hydration http osmonutrition com how much do i need to drink http osmonutrition com youre not bonking youre dehydrated http osmonutrition com sodium the salty truth of hydration 2 http osmonutrition com science Fueling http osmonutrition com carbohydrates overstated http osmonutrition com fueling for your distance real food vs engineered nutrition Want more information like this Sign up to stay updated Email Address Cycle Ops Fluid 2 Trainer I ride indoors on a regular basis and I love this trainer for the following reasons It s quiet Provides progressive resistance THere is always enough resistance to match my interval effort Very portable and accommodates just about every type of bike http www cycleops com en products trainers fluid2 trainer html page shop product details flypage flypage images tpl product id 168 category id 3 Shop around because prices vary Triathletes Here s a Great Website with Plenty of Resources This website includes so many resources that will help each swimmer refine their swimming I highly recommend taking a look at what this has to offer www swimsmooth com Get the Most Out of Your Indoor Trainer with the Sufferfest Videos I prefer to ride outdoors but with less daylight and limited time indoor rides become a necessity When paired with a good fluid trainer you can get so much out of an indoor workout The last thing you want to do is approach an indoor ride with no plan it will bore you to tears Lately I have been using the The Sufferfest videos to help keep me focused These videos are better than any cycling video I have ever used I highly recommend these as they will help push you The key to improving your bike speed it to spend time outside of your comfort zone in the form of intervals If you watch a movie while you ride there is a real good chance that you are not working hard enough to get any real benefit out of your ride Don t fall into the trap of a lazy ride

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