Showing posts from June, 2011

What Really Creates Success...For Me (IM CDA Race Report)

I don't think that I need to say that Ironman Coeur d'Alene didn't go how I planned this last weekend.

I think that a lot of times we look in the wrong places for success. I think that instead of admitting we need to change something within the big picture, we'd rather place blame on something that is out of our control and not our judgement, choices and patterns.
The training that I executed going in left me with life best numbers across the board.  4k swims in 50minutes, 112mi rides under 4:50 and 20mi runs under 2:05.  All were very common in the last 6 weeks of training going into the race... So no excuses as to whether or not I was fit. 
Mentally I was up and down heading into the race.  My last training block threw me under the bus big time.  Not because of the training that I had completed, but because I underestimated the amount of recovery needed from the sessions I was completing. It's one thing to plan training for someone else, it's another to integra…

A note from the coach...

First, congratulations to everyone who has raced over the last few weeks.  In addition to racing well, we have had some great moments out at the races.  There was no shortage of this yesterday when we spent about an hour joking around under our tent in the thunderstorms. In addition to coaching, the camaraderie and support is what helps us gain strength and confidence. Whether this comes from your triathlon team or your family team, it's a key component to success.  There has been no shortage of this and I have seen amazing growth amongst all of you, both as a team and on individual levels. Whether you live in Madison or elsewhere, it has given me great satisfaction and reward to be a part of such great gains.
As we move into the heart of the season, it's important to remember to keep a bit of balance in our lives.  The season is a long one and triathlon is lifestyle that will last for a long long as we keep it at a level that fits our lives.  It's easy to get wra…

1 Week To Go...

I haven't posted in a while, mainly due to the fact that I have been extremely busy with coaching, training and life.  All is rolling along very well.  Instead of posting my training, I'll just write a summary for everyone.

I had been seeing PR's in the pool regularly over the last month, but they hadn't yet come through on the bike and run....UNTIL this last weekend.  2 weeks out I typically put in a 4ish hr ride with a 2hr TT at the end.  This is a good session when I can really gauge where I am at.  Let's just say that I was pleasantly surprised.  2hrs later, I had put out a 5+ watt  PR, as well as PR'd (by time) the IMWI loop by a good 2minutes in training.  The next day, a bit tired, I got out on the run found the same thing... a season best long run of 1:45 which I finished with several uphill miles at 6min pace at zone 3 HR.

Now I have started to rest and training is a bit hit or miss, but on a general level, the body is getting stronger and stronger as …

Training Ending May 29th

This was probably the best week of training of 2011. Some very tough sessions, that all went really well.  I now have a solid amount of recovery in between my key sessions as I head toward my first big races of 2011; Ironman 70.3 Kansas and Ironman Coeur d'Alene.

Monday - Big 4.5k swim today and easy 90minute spin.

Tuesday - 160km total today with 4x10min over geared FTP+ climbing, 90minutes at IM watts home. Short run off the bike. OW Swim in the evening.

Wednesday - Recovery run and 4.5km LCM swim

Thursday - 16km run with hill repeats. 4km in the pool and easy evening spin.

Friday - Race sim day.  180k (NP 270w), rode IMWI course today and 60min off the bike.  Exactly 15km through moderate terrain.

Saturday - 3km LCM swim

Sunday - Madison Half Marathon. 7th overall in 1:15:30.  Lack of warm-up made the first 10k a bit slow, but ended well.

4 weeks to go...