Monday, October 20, 2014

Triathlon Coaching Clinic in Boulder

December 6 and 7, 2014 (one and a half days, ending at noon on the 7th)

Camp cost: $159.00.

Money Workouts

You have heard the saying, “That was money!” or how about, “That’s money in the bank!” Neither one of these sayings have anything to do with actual money but have everything to do with making a gain in training.

Good Luck to the EC Team at Kona

Good luck to the Endurance Corner squad racing Kona this weekend!

Justin Daerr - MPro

Jeff Fejfar - M35-39

Jael Morgan - F40-44

Owen Martin - M40-44

Ben Moore - M40-44

Martin Muldoon - M40-44

Sue Aquila - F45-49

Shawn Burke - M45-49

Greg Penner - M45-49

Pablo Testa - M45-49

Dan Dungan - M55-59

Gail Hughes - F60-64

How Long Can I Hold My Peak?

A couple of seasons ago, I had the opportunity to work with a small group of ITU athletes. The experience was fun and frustrating at the same time. It was a constant battle between building fitness and hanging onto this fitness during extended periods of racing. However, I did learn a lot from this different approach to racing.

What to Do When Your Priority Race Gets Cancelled

Most of you have probably heard by now that both Ironman and 70.3 Lake Tahoe were cancelled this year due to an arson fire that has destroyed over 89,000 acres. Devastating is the only word I can think of to describe what this fire has done in so many ways.

If you were one of the athletes planning to toe the line, what do you do now?

Training Progression Discussion with the Triathlete Training Podcast

Justin Daerr was recently interviewed about his training progression with Eric Schwarz from the Triathlete Training Podcast. During the podcast, they discuss Justin's training leading in to IM Boulder, including his build over his years of racing, as well as his thoughts on racing at altitude and a slightly different approach to nutrition.

You can listen to the podcast here.




Strength Before Speed - Three Run Workouts

If your workouts are more impressive than your race splits then this series is for you.

Ironman Lake Tahoe

Our course profile for Ironman Lake Tahoe in California, provided by Dave Latourette.

Embracing Your World Championship

I find the athletes that I meet before a championship race (70.3, 140.6) often deflect their intentions for the race. I believe that it is one of the few times in their lives they find themselves to be just one among thousands of the best athletes in the world.

Leadman 250

Our course profile for the Leadman Tri Epic 250 in Bend, Oregon, provided by Nick Mathers.

Pacing

Pacing is one of the most talked about subjects when it comes to endurance sport. You get this wrong and no matter how well trained you are, your day can be blown apart.

When you are asking yourself to race for a long time, the concept of pacing means more than just how fast you're going; it means emotional control, fueling, dealing with discomfort and controlling your ability to focus.

Coming Back From a Layoff - Part 1: The Short-Term Break

We all go through ups and downs while training, especially those of us who are amateur athletes. A lot of other things will take priority: work, family, kids and even other hobby’s. Before you know it, it has been a few weeks or even a month or two since any meaningful training. I find it best to first realize one thing: it is no big deal!

Training Zone Calculator

I've put together a calculator that will give you some recommendations on your personal heart rate and pace/power zones in line with EC’s terminology.

If you regularly repeat the test protocols and save the data, you'll be able to benchmark your fitness throughout the year.

My Top Bike Tips

Over the years, I’ve spent about $75,000 on bike gear. Here's what I’ve learned about bike material, components, wheels, and buying used versus new.




Justin Daerr Ironman Boulder Interview with IMTalk

EC's own Justin Daerr was interviewed about his recent Ironman Boulder win by John and Bevan at IMTalk.

Check out the latest podcast for the interview.





The Hidden Cost of an Overly Aggressive Bike Position

With the 2015 bikes hitting the market, many ironfolk will be "looking to upgrade." Usually this means better materials, sleeker lines, hiding more "stuff" and, above all else, more aggressive geometry. After all, nothing looks better rolling through transition than a bike with full aero set up and a huge drop. Big drop = low frontal area = this dude is serious about laying down a fast bike split!

Well, there is one element of that equation that is missing: big drop + holding the position for 5ish hours = fast bike split!

Swimming in the Front

I used to get so fired up for the swim at most of my races. But it wasn’t until I learned how to be a smarter swimmer that I really got confident with my swim ability. When I first started triathlon, I was three years past my collegiate swim career and I was still thinking like a swimmer: my strategy for races was to put my head down and just go like hell from the start.

Stop Training and Start Practicing

A young triathlete recently reached out to me with a question about nutrition. He was gearing up for his first 70.3 in a few weeks. He mentioned that he usually fuels with water during training and was curious about what to do in his upcoming race.

Our Favorite Workouts: Understanding the Tempo Run

The Tempo Run. It has been defined many ways by many great coaches. Daniels calls it a pace between T pace and M pace and it is based on the amount of tempo you do (20-60 minutes). McMillian says it is a “comfortably hard pace and your heart rate will be around 85-90% of your max heart rate.” Hanson says it is simply “marathon pace.”

I knew while I was racing that the tempo run was one of my best workouts to gain speed and strength for ironman.

Integration

I am a mom, entrepreneur, wife, long course triathlete and a gay woman. This past year, I accomplished what I once considered the impossible and married the woman of my dreams after a 17 year committed relationship. I also finished the triathlon season as the best performing woman in my age group in the world.

This is not a coincidence.

Focus and Refocus

When we head into a race we assume that with the amount of preparation we've put in things have to go exactly as we want them to: perfect. The reality is something usually comes up that we either have not planned for or is not ideal.

Strength Before Speed

The best advice I can give a new athlete is work before work rate.

Prove that you can “do” before you worry about what you do.

After you’ve proven then you can “do work” the next tip is strength before speed. Put plainly: get your work rate up by moving uphill, rather than focusing on going fast for a long period.

Until your work-rate training is established, the “fast” part of your training should be focused on quickness, rather than velocity.

Here’s one of my favorite work-rate workouts.

Discussing Swimming with IMTalk

A lot of people have questions about the best approach to swim training and racing. I recently chatted with John and Bevan from IMTalk to share some of my thoughts and best tips for IM swimming.

Our Favorite Workouts: Ironman-Specific Running

During their ironman training most athletes include long runs and short fast runs. Some athletes have time to add in a bit of hill work too. Something that’s missing from a lot of programs is the medium-long run that includes ironman-specific pace work.

The Last Three Weeks Before Race Day

Going into the last three weeks before an iron-distance race you'll probably find yourself very tired. The big question is what do you focus on and what can actually help your fitness now?

Achilles Injury Prevention

Coach Marilyn Chychota's tips for setting up your bike to prevent Achilles issues.