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  • Faster Ironman Bike Split |
    Get Your FREE Ironman Bike Split Videos Now Sign Up x

    Original URL path: http://fitnesscoaching.us/?tcb_lightbox=faster-ironman-bike-split (2016-02-16)
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  • Why Going Long Doesn’t Make You Faster | Fitness Coaching
    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

    Original URL path: http://fitnesscoaching.us/why-going-long-doesnt-make-you-faster/ (2016-02-16)
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  • Climbing a Hill During an Ironman or Half Ironman | Fitness Coaching
    Climbing a Hill During an Ironman or Half Ironman Climbing a Hill in an Ironman or Half Ironman Share on Facebook Share on Twitter Share on Google Categories Advice for Triathletes Biking Half Ironman Ironman Running Swimming Main Mammoth Triathlon

    Original URL path: http://fitnesscoaching.us/climbing-a-hill-during-a-race/ (2016-02-16)
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  • Joby’s Homemade Energy Bars | Fitness Coaching
    your bars can create some stomach issues if this is your main staple while on the bike Some people can handle it and others can t My stomach is definitely more on the sensitive side 1 cup of rolled oats 1 2 cup of white flour 1 2 cup of unsweetened coconut shreds 1 Tbsp of chia seeds 1 scoop of Plant Fusion protein powder Vanilla 3 4 cup of

    Original URL path: http://fitnesscoaching.us/jobys-homemade-energy-bars/ (2016-02-16)
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  • Breakthrough Season With a Functional Strength Program | Fitness Coaching
    Testing Triathlon Camps About Blog Contact Breakthrough Season With a Functional Strength Program Share on Facebook Share on Twitter Share on Google Categories Advice for Triathletes Biking Half Ironman Ironman Running Swimming Main Mammoth Triathlon Camp Nutrition Products and Recommendations

    Original URL path: http://fitnesscoaching.us/breakthrough-season-with-a-functional-strength-program/ (2016-02-16)
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  • The 10% Differential | Fitness Coaching
    than your stand alone half marathon or marathon Share on Facebook Share on Twitter Share on Google Leave a Reply Click here to cancel reply Name required Mail will not be published required Website WordPress Anti Spam by WP SpamShield Currently you have JavaScript disabled In order to post comments please make sure JavaScript and Cookies are enabled and reload the page Click here for instructions on how to enable

    Original URL path: http://fitnesscoaching.us/the-10-differential/ (2016-02-16)
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  • Orange County Running Coach Emphasizes Importance of Good Form | Fitness Coaching
    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

    Original URL path: http://fitnesscoaching.us/orange-county-running-coach-emphasizes-importance-of-good-form/ (2016-02-16)
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  • Cadence Matters: Optimize Your Triathlon Run Performance | Fitness Coaching
    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

    Original URL path: http://fitnesscoaching.us/cadence-matters-optimize-your-triathlon-run-performance/ (2016-02-16)
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