Endurance Nation | Triathlon Coaching, Ironman Training, Half Ironman, Beginner Triathlon

Welcome to the 7-day, Team EN February Bike Challenge!!!!

This is part celebration of our Tour of California Camp, part just a cool training thing to do. The score keeping starts on SUNDAY. Full rules and details below. Remember this challenge is open to ANYONE, so please spread the word!

When: February 15th thru the 21st (During the TOC Camp)

Who Can Play: Anyone!

Rules: Earn points by riding how you want over a seven day period, honor system please!

How To Earn Points:
* 1pt = 60′ of JRA/z1  — This is your ride all day pace, warm up, noodling, etc. RPE=1/10.
* 1pt = 30′ of Work/z3 — This is your tempo pace, think fast Half Iron bike pace; RPE=6-7/10.
* 1pt = 15′ of FTP/LTHR/z4 — This is your threshold effort, think Olympic Tri/40k TT; RPE=8/10.
* 1pt = 7′ of Very Hard/30-30s/z5 — This is max effort, think puke pace; RPE=10/10.

How To Earn Additional Points:
* 1pts = Pic of you competing/puking/dying/climbing
* 2pts = Video of you doing any/all of the above

How To Play:
* Go to the EN Homepage and enter your email address to get instructions and the link to the Data Sheet.
* Plan and execute workouts;
* Enter minutes in “zone” via spreadsheet calculator to tally points;
* Enter final points earned into points tab of spreadsheet;
* Honor system for reporting, scoring and non-Power/HR folks.

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Coach Patrick talks about our Tour of California Camp, Tabata Intervals vs 30-30s, and how to identify your optimal cycling cadence in relation to power output.

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Coach Patrick discusses the “long ride” strategy of IM training, how to add bike racing to a season (and what to look out for), shin issues and road vs tri bikes for ladies. Approx 15′ in length.

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[Note: The following is a cross-post from 10hoursaweek.com]
Do you know me?

Everyone gets fired up about carbon bar ends, disc wheels and stealth hydration systems. But what if your fitness and speed wasn’t a function of what you were able to purchase, but who you associated with? In other words, what if choosing the people that surrounded you was equally – or more important – than what you owned?

According to a recent published study at Harvard Business School entitled the Dynamics of Personal Influence: “although a person may be connected to other people by six degrees of separation, he or she is influenced only by those up to three degrees away.” Translation: The people closest to you have the biggest impact on you.

Example 1: Having a poster of Craig Walton on the wall is all well and good, but it’s your spouse who has a bigger impact on whether or not you’ll be successful.

Read the rest of this entry »

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