Posts Tagged :

Ironman

Four Triathlon Fundamentals Learned from Coaching Thousands of Athletes

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It’s Time to Go Back to Tri School — You Ready??? photo credit: mueritz We initially were going to title this post something like: “Everything I’ve Learned About Triathlon Has Come From Coaching Over 5,000 Athletes, Not From A Random Book”  But that wasn’t as catchy and we’re pretty sure no one would read it!…

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Lake Placid 2011 Race Report

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Lake Placid is officially done, and I can say that I am officially “back” from my accident of last year. The details are below, but the executive summary is as follows. A 9:56:38 finishing time, for my first effort below 10 hours. A 1:07:48 non-wetsuit swim, a 5:18:36 bike and a 3:22:43 run…all of this combined to give me a 5 minute PR for the course, 5th in the 35-39 Age Group and my fourth trip to Kona. Life is officially good.

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Fatigue, FTP, & Your Final Weeks

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There are two very important questions that you, as an Ironman athlete, have to be ready to answer about your bike fitness heading into the final eight weeks of your Ironman or Half Ironman training cycle. First you have to know what your Functional Threshold Power (link?) is, or at least the Heart Rate equivalent. Second, you have to be able to give a resounding “YES!” answer as to whether or not you have done all of your bike workouts, especially the longer sessions.

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Lake Placid: Bike & Run Course Review

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As an example, here are the links to Coach Patrick’s review of the Ironman Lake Placid Bike and Run courses from our 2011 Triathlon Rally. This talk is divided into five separate sections, so fire up your Internet connection, grab a nice beverage, and get ready to get your learning on.

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How To: Adding A Last Minute Ironman to Your Season

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We get really good questions every week from you, our loyal audience. Some are really personal, others are really crazy, but most are applicable to the greater tri space. Instead of emailing just you back, in true EN spirit we’ll be sharing some of our responses so the at-large triathlon community can benefit. After all,…

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The Ironman Tweak

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I am often asked about the proper Ironman® Taper. In fact, I think I just saw another post about it on the USAT coaches listserv. People want to know how much to decrease their training, where to continue working to stay sharp, etc. And they want a formula, some kind of random Xhours times Yeffort…

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Nailing Your Long Course Race Triathlon Taper

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With Ironman® USA around the corner, and customary race execution focus in full effect, it’s time to dig back into the EN archives for more info on tapering. We have one podcast for your listening pleasure…so back away from the ledge, put down that triple espresso and tune into what’s going on right now with…

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Endurance Nation Ironman Racing System, Part II: Racing with Power

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Endurance Nation coaches Rich Strauss and Patrick McCrann introduce and discuss their system for preparing for and executing the Iron distance bike leg with a powermeter. The text below is an introduction. Please read and then listen to the podcast. Be sure to also visit the Endurance Nation Podcast Channel to browse our library of…

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Power Zones for Long Course Training

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Question: what power zones/levels should I be targeting during my Ironman® training? Rich Strauss: The power training world speaks the power language described by Coggan and Allen in “Training with Power,” the WKO+ software, etc. This is based on Functional Threshold Power (FTP), or your average watts for a 60′ time trial effort. Training and…

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Off Season Intervention, Part III: Endurance Nation’s Fast Then Far vs Old Skool Base Training

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In Part I we introduced you to the notion that fitness is in the muscles, not the cardiovascular system. In Part II we discussed the principles of Specificity and Return on Investment, urging you to delete that 4th newsletter this month espousing the benefits of off-season strength training. Let’s put these together in an example…

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