With whom do we work?

• We work with long course triathletes
• Exercise is a fundamental part of our lives
• We love to teach by training with you

What are my Endurance Values?

• Achievement is a product of work
• Coaching is about creating great people
• The value in athletic competition comes from testing your honor and personal fortitude

Where are we world-class?

• Understanding the specific performance requirements for Ironman racing;
• Understanding the athletic progression from mid-pack to the front of the race;
• Guiding working-athletes on the long-term role that athletics will play in their well-being;
• Training for long-course triathlon with power; and
• Triathlon stage racing and extreme volume training.

Part One was written for the TrainingPeaks blog
Part Two is a bit of additional insight based on my work as a coach and my journey as an athlete

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PART ONE - Six Reasons To Use Technology

Have you ever stopped to consider why you use technology in your athletic life?
Here’s my answer.

In Our Corner – Sue Aquila

We’re kicking off our athlete profile section by talking to Sue Aquila, an Endurance Corner team member from Bloomington, Indiana.

Sue balances her ironman training while raising a daughter and running a successful business in the greater Bloomington community that she built from the ground up.

In April she’ll race the Boston marathon and she’s gearing up for her second trip to Ironman Wisconsin, her priority event for the year.

Endurance Corner: How and when did you get involved in endurance sport?
Sue Aquila: Although I ran off and on since college, I started running seriously in 2003 because I decided I didn’t want to be a workaholic and I wanted to make sure I was leading a healthy life. I picked a local half marathon, the Indianapolis Mini-Marathon as my focus. I remember I was trying to break two hours and I didn’t quite get it. It’s such a difference now – my current speed compared to then – which is kind of funny. It’s a great reminder of where I came from only a few years ago.

I also really like racing, so endurance events gave me the opportunity to get out there and race.

EC: How did you get into triathlon?
SA: I was part of a local running group, the Bad Attitude Racing Club, and in 2006, one of the members of the group said, “instead of running all the time, why don’t you try triathlon?” So, I did.

EC: What made you want to do ironman?

I'm lucky to be able to travel around the world and swim with a lot of different squads. Whenever I get to swim a neat workout, I think I'll add it to this file for you to follow along.

Feb 22nd, 2010 - A Challenging Strength and Endurance Swim
Noosa Masters, Queensland, Australia

Greg Bennett designed this main set -- the ITU lane was swimming the "on"s at 1:20 base LCM. Those of you looking for the easy way with your swimming might want to stop reading now...

600 relaxed every 4th 50 non-free
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200 free
200 alt by 50 breast / free
200 alt by 50 back / free
200 alt by 50 fly / free (if you can't make the fly 50 then use head-up free)
Choice rest -- I rolled it with about 30s before the 200 with fly
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2x50 10 kick change
2x50 8 kick change
2x50 6 kick change
2x50 long strokes
All on about 10s rest (I used short fins)
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Towel/Band/Buoy Set - if you blow to pieces then band/buoy ok
4x50 on 5s rest (KEEP SAME SEND OFF)
1x50 on 5s extra rest (from the first 4)
3x50 on same send off as the 4
1x50 with the extra 5s
2x50 on same send off as the 4
1x50 with the extra 5s
I did the 4/3/2 on 55 seconds and the 1s on 60 seconds
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Straight into:
Main Set A (see below for send offs)
3x150 ON
150 Regroup
2x150 ON
150 Regroup
150 ON
100 Regroup
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Repeat Towel Set, No Extra Rest Between Sets
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Straight into:
Main Set B (see below for send offs)
3x100 ON
100 Regroup
2x100 ON
50 Regroup
100 ON
50 Regroup
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Repeat Towel Set, No Extra Rest Between Sets
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Straight into:
Main Set C (see below for send offs)
3x50 ON
50 Regroup
2x50 ON
50 Regroup
1x50 ON
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Cool Down

Here's how to play the send offs. The ITU crew were using tighter send offs than what I will outline but most of us won't have the strength-endurance to cope with the torque loads of the towel sets. So you are going to need to manage yourself or... you will EXPLODE! :-)

Q - Is the upside of a camp worth the time and expense of doing it? Is there an objective or subjective measure of the benefits?

I have put together a free PDF that contains a six-week cycling module that is focused on lifting your LT, Threshold and VO2max cycling performance.

With these workouts you will be tempted to blast yourself once your HR gets up. That is a mistake. Save your best for race day!

First up, what am I assuming about you?

• You completed a full season of triathlon training;
• You have finished a base phase (EC Base Plans); and
• You are time and/or weather limited.

The last point is important because there is an endurance cost of backing off on the volume and focusing on intensity. Most of the athletes that I work with are limited far more by stamina, than short duration power. That said, this module contains a weekly LT-session, which will benefit athletes of all levels.