30 Second Run Intervals to Help Your Running Speed
We love 30-second intervals to help improve your run speed in a triathlon. These can give your running speed a boost with a very low risk for injury.
Apr 13, 2020•2 min
FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.
We help iron distance triathletes get the most out of their training time - from Kona qualifiers, top age group triathletes to those striving for a personal best. Following the FCMethod, we train triathlon as ONE DISCIPLINE, knowing that each portion of the triathlon significantly impacts the total outcome. We build durability and resilience to allow for peak performance in all our athletes.
Episodes
Avoid these run mistakes for a faster run.
It's crucial to treat triathlon as ONE DISCIPLINE. Here are a few things we see often and avoiding these things can help your overall performance.
Apr 12, 2020•3 min
What did Coach Adam do to pull off 9:55 at Ironman Arizona?
Ironman Arizona was a HUGE personal best for Adam. In this episode, we dig into the details of his training. If you've ever classified yourself as a non-runner, you'll want to listen to this one. Adam not only posted a new personal best, but he also negative split the marathon.
Dec 19, 2019•33 min
What is lactate build rate and how it can impact your Ironman race intensity.
A high lactate building rate or Vlamax is a measure of your anaerobic capacity. Too high of a Vlamax impacts the sub-max intensity you will be able to sustain in an Ironman.
Oct 03, 2019•9 min
Common mistakes in the weeks leading up to your Ironman
Don't make these mistakes as you begin your taper for your Ironman. Stick with what you have done and don't deviate.
Oct 02, 2019•5 min
A shift to lower cadence riding helped this athlete qualify for Kona back to back years.
Not everyone needs to or should ride at a high RPM. I also share an easy to do bike cadence test you can do on your trainer at home to help you dial in your ideal cadence range for an Ironman
Jun 09, 2019•9 min
Message to my Athletes - Training is intentional.
I'd like to share a message I sent out to all of my athletes yesterday. If you find yourself wanting to "crush" every workout, this one is for you.
Jun 07, 2019•5 min
The oxygen cost of 95, 85, and 75 RPM - A case study.
I switched from a mid 90 cadence to a mid 70's cadence. Since then I have improved my bike times and qualified for Kona 5 times. My previous 14 races were in the 90's.
May 23, 2019•8 min
Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.
Improving your FTP or anaerobic threshold is important but you also need to understand how your body uses fuel below this intensity, especially if you race the Ironman and Half Ironman distance
May 10, 2019•10 min
Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.
These same principles apply to Ironman and Half Ironman triathletes.
May 08, 2019•12 min
A better Ironman run is not just about more running. 3 changes to help you run better off the bike.
Look at your Ironman run as part of the entire race rather than an isolated event. These three principles will help you improve your race day performance as well as your run.
May 02, 2019•3 min
Are you training to deal with lactate or are you training to reduce lactate production? The distance you race makes all the difference.
Training your body to deal with elevated levels of lactate is beneficial for short distance racing but it is disastrous for Ironman and half ironman racing. Tune in for more.
Apr 30, 2019•6 min
V02 Intervals, when used sparingly, are a great way to improve your performance. Here's one way we do these intervals.
Research shows a small dose of V02 intervals can help boost your performance.
Apr 24, 2019•4 min
Push the watts you want to by dialing back your training intensity.
Athletes who continue to push in training are often disappointed with the watts they push on race day. Get out of this cycle by learning to develop and train the right systems so that on race day you can tap into your full potential. From Kona qualifiers, top age groupers, and athletes attaining new personal bests, this is what they do.
Apr 24, 2019•5 min
High intensity intervals shouldn't be all out
V02 intervals are designed to maximize your oxygen uptake. The short recovery efforts help the athlete metabolize the lactate, yet still maintain an elevated heart rate.
Dec 20, 2018•5 min
Your physiology should influence the type of training you do.
How an athlete progresses through the season is influenced by lactate production rate and anaerobic capacity. Ignoring this will lead to ineffective training. Training must address the physiology of the athlete for a great race day performance.
Dec 20, 2018•12 min
Make this fundamental shift in the off-season
Make sure you drastically change your training this off-season. This FUNDAMENTAL change is how we get results with our athletes, year after year.
Oct 24, 2018•1 min
A Faster Run in Your Ironman and Half Ironman
A solid run off of the bike takes focused work. Often, more running isn't the answer. Keeping high intensity runs very short and sustained efforts no faster than threshold pace is key for "transferable" pace.
Aug 10, 2018•6 min
Be Ready for the Mental Part of Your Ironman or Half Ironman
As you approach race day, the physical preparation is done.....But don't forget the importance of the right mental approach.
Apr 25, 2018•6 min
Be Present In Your Workout
Today I could not stay present in my workout and it made everything tougher. This simple principle will make a huge impact on training and racing.
Jan 30, 2018•3 min
#6 - Triathlon is One Discipline
In this message to my athletes, I share the guiding principle behind everything we do. That is, triathlon should be viewed as one discipline in order to get the best possible results.
Jan 04, 2018•3 min
When I am not motivated...
This is How I Power Through When Unmotivated
Jan 03, 2018•4 min
It's Not About CRUSHING Your Workouts
Consistency leads to gains.
Jan 02, 2018•1 min
Tap into Run Cadence for a Faster Run Off the Bike
A fast run off the bike doesn't just happen. Why cadence is key when approaching your triathlon training.
Jan 01, 2018•3 min
You Can't Always Be "ON"
If you want the best performance, then you have to accept the peaks and valleys in your yearly cycle. This is what allows you to make gains year after year.
Jan 01, 2018•4 min
Sometimes life requires you to miss workouts. Balance is KEY
Sometimes life requires you to miss workouts. Don't beat yourself up. This audio is a message I sent to of my athletes during the holiday season.
Dec 28, 2017•4 min