tag:blogger.com,1999:blog-14929593606830817422024-03-13T15:32:29.437-07:00Coach Troy's Sport and Life LessonsFollow Coach Troy Jacobson's progress as he manages family life and running an endurance sports coaching business while training for multisport racing as a Masters athlete. Learn more at www.coachtroy.com and friend him on facebook!Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.comBlogger96125tag:blogger.com,1999:blog-1492959360683081742.post-54356784457240161562012-08-06T22:32:00.000-07:002012-08-06T22:32:57.004-07:00The Benefits of Recovery Bike Rides<br />
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<span class="Apple-style-span" style="font-family: Arial; font-size: 21px;">RECOVERY RIDES, Question: I have heard people talk about
recovery rides but have never really thought about what it exactly means. Does
"recovery" refer to something that actually enhances recovery or is
it just an easy ride that doesn't do any damage.</span></div>
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In order to get faster and stronger, the endurance athlete
requires a combination of work days (training) and rest days (recovery).<span style="mso-spacerun: yes;"> </span>Training stress, which can also be
described as ‘controlled injury’, as it breaks down the muscle and other
tissues, must be followed by rest days and sound nutrition, allowing the body
to compensate and rebuild to get stronger.<span style="mso-spacerun: yes;"> </span>This cycle of work – rest – compensation is repeated
over and over again and results in improved performance in one’s chosen
sport.<span style="mso-spacerun: yes;"> </span></div>
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For years, coaches and athletes have incorporated ‘active
recovery’ workouts into their weekly training programs.<span style="mso-spacerun: yes;"> </span>Active recovery refers to short
duration exercise days following more intense bouts of training, at roughly
60-70% of maximum heart rate, or in the case of cycling, less than 60% of one’s
functional threshold power (FTP).<span style="mso-spacerun: yes;"> </span>Active
recovery days are different compared to complete or “passive” recovery days,
where the athlete does practically no metabolism boosting activity beyond
stretching or a light walk.<span style="mso-spacerun: yes;"> </span>Both
protocols deserve a place in a systematic training program.</div>
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Active recovery days on the bike are beneficial in that they
enhance blood flow and nutrient delivery to muscles broken down by an intense
training session. They also serve to maintain (or enhance) body composition by
burning calories as well as keep the athlete “in the groove” in terms of muscle
coordination and technique.<span style="mso-spacerun: yes;"> </span>Most
endurance athletes will confirm that short ‘easy does it’ workouts help them
maintain momentum and allow them to feel stronger for future intense training
days.<span style="mso-spacerun: yes;"> </span>As a case in point,
it’s noted that riders in multi-day stage races, like the Tour De France, will
ride easy for 1-3 hours on a rest day in order to feel strong for an ensuing
mountain stage. </div>
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For the age group triathlete who typically trains on the
bike 3 or 4 days per week including a long aerobic endurance day, a lactate threshold
focused day and a brick workout (bike to run) day, it might be advised to add a
30-60 minute easy spin to their weekly ride after a hard day or a race
day.<span style="mso-spacerun: yes;"> </span>This ride can be done on the
roads or the trainer and consist of a 60-70% effort (i.e. low intensity), with
light gearing focused on a cadence range of 90-100rpms to “shake the legs
out”.<span style="mso-spacerun: yes;"> </span></div>
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The danger in adding recovery rides is that some athletes
will tend to overdo it and misuse the ride, therefore just adding ‘junk
miles’.<span style="mso-spacerun: yes;"> </span>This usually occurs when
the intended low intensity recovery effort becomes a full-blown “gray zone”
ride, defined as a Zone 3 or steady effort just below lactate threshold heart rate, sabotaging the benefits of the recovery ride and possibly contributing to
a state of over-reaching or over-training.<span style="mso-spacerun: yes;"> </span></div>
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As a practical matter, when used for their intended purpose,
recovery rides can benefit the age group triathlete by helping them bounce back
from hard training sessions, manage body weight and maintain their training
momentum.</div>
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<i style="mso-bidi-font-style: normal;">A former pro
triathlete in the 1990’s and now a Masters triathlete, Troy Jacobson is the
Official Coach of IRONMAN, Head Tri Coach of LIFE TIME FITNESS and the creator
of the Spinervals Cycling Video series, including several recovery oriented indoor cycling workouts for download by clicking <a href="http://www.spinervals.com/public/department113.cfm" target="_blank">HERE</a>.<span style="mso-spacerun: yes;"> </span>For more information, visit www.CoachTroy.com<o:p></o:p></i></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com199tag:blogger.com,1999:blog-1492959360683081742.post-30581099689638787992012-06-07T08:39:00.001-07:002012-06-07T08:39:04.972-07:00Training Tip: New to Swimming... Help!<div style="font-family: Times,"Times New Roman",serif;">
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<b><span style="font-size: small;">Coach Troy's Training Tips: New to Swimming... Help!</span></b></div>
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<b><span style="font-size: small;">Question: </span></b><br />
<span style="font-size: small;">I'm new to triathlon and just started swimming laps. It's by far the most difficult sport for me of the three. What are your suggestions for improving?</span></div>
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<b><span style="font-size: small;">Answer: </span></b></div>
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<span style="font-size: small;">Welcome to your new sport! There's a ton to learn so be patient and absorb knowledge in small chunks. You can't become an expert over night....it'll take years and years of practice, but that's part of the fun.</span></div>
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<span style="font-size: small;">Swimming is a highly technical sport and it's often difficult for adults to master. Hours and hours of pool time are required to develop a 'feel for the water' and the conditioning necessary to swim fast. Be prepared for that fact and don't get frustrated if things move along slowly with regard to your progress. </span></div>
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<span style="font-size: small;">The first thing I tell new swimmers to do is: focus on technique. </span><br />
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<span style="font-size: small;">Just getting in the pool, hammering out laps and improving your conditioning, is rewarding in the short term but can be devastating to your long term improvement and swimming speeds. </span><br />
<br />
<span style="font-size: small;">The biggest culprit in holding people back is the development of an inefficient stroke...and it's hard to 'unlearn' bad bio-mechanical skills...so start off with learning good skills from the start. </span><br />
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<span style="font-size: small;">Start by reading books on proper swim technique or watching videos of champion swimmers, like Michael Phelps. Ingrain their stroke technique into your brain, so that your stroke imitates theirs. Become a student of swim-stroke technique and be able to explain what makes for an effective stroke. </span></div>
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<span style="font-size: small;">Next: get comfortable in the water! </span><br />
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<span style="font-size: small;">Learn how to 'feel' the water and move your body through it. Play around with it...practice sculling on your front, then on your back. Learn how to kick. Experiment with breathing on your right side, then your left. Have some fun.</span></div>
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<span style="font-size: small;">Now you're ready to do the work and to start becoming a swimmer. </span><br />
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<span style="font-size: small;">Technique drills should be a mainstay of all swim workouts, even as you become more advanced. </span><br />
<br />
<span style="font-size: small;">I always advise new swimmers to seek the help of a coach to monitor their stroke development and make suggestions on how to improve. Having someone on deck who can help is invaluable. Frequent video taping helps too, allowing you to actually see what you're doing right and what you're doing wrong. </span></div>
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<span style="font-size: small;">Once you feel comfortable and confident in the water, consider joining a Masters Program. </span><br />
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<span style="font-size: small;">Swimming with other athletes is fun, motivating and improves your learning curve. Jump in the slower lane and learn proper lap swimming etiquette. Focus on your technique and your conditioning will improve simultaneously. And as you become faster, you'll be rewarded with moving up to a faster lane.</span></div>
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<span style="font-size: small;">To recap... it's important for new swimmers to be patient and to start by focusing on the fundamentals. </span><br />
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<span style="font-size: small;">Don't learn bad technique; educate yourself as to what a good stroke 'looks like', and then try to develop a 'feel' for the water. </span><br />
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<span style="font-size: small;">Then—by working with a coach—learn drills that will aid in your stroke development. </span><br />
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<span style="font-size: small;">When you're ready, join a Masters swim program and be prepared to see your swimming results take off!</span></div>
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<span style="font-size: small;">Good luck!</span></div>
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<span style="font-size: small;">Coach Troy</span></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com11tag:blogger.com,1999:blog-1492959360683081742.post-76608042372007295672012-06-04T11:04:00.000-07:002012-06-04T11:06:38.620-07:00Training Tip: How Do I Prioritize My Training?<style>
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<b><span style="font-family: Times; font-size: 10pt;">Coach Troy's Training Tips: How do i prioritize my training? </span></b><br />
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<b><span style="font-family: Times; font-size: 10pt;">Question: </span></b><br />
<span style="font-family: Times; font-size: 10pt;">I have a
full time job and a family... how do I prioritize my training?</span><br />
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<span style="font-family: Times; font-size: 10pt;"><b>Answer:</b> </span><br />
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<span style="font-family: Times; font-size: 10pt;">The less
time you have available to train, the more focused and purposeful your training
needs to be in order to be effective. </span></div>
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<span style="font-family: Times; font-size: 10pt;">The good news is: I've discovered
that most people can see marked improvement in the Sprint-to-Olympic distances on 7-10 hours per week, and in the Half and Full Ironman distances on
12-15 hours per week. </span></div>
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<span style="font-family: Times; font-size: 10pt;">The keys to success are:</span></div>
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<span style="font-family: Times; font-size: 10pt;"> 1. <b>Timing</b> of the training
progression.</span></div>
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<span style="font-family: Times; font-size: 10pt;"> 2. <b>Frequency</b> of how often you train each sport.</span></div>
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<span style="font-family: Times; font-size: 10pt;"> 3. <b>Intensity</b> of how
hard you do each workout. </span></div>
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<span style="font-family: Times; font-size: 10pt;">And while logging 20-30 hours a week of
training can work too (i.e. the Volume theory), we'll reserve that training-time commitment for the pros and AG'ers with lots of free time on their hands.
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<span style="font-family: Times; font-size: 10pt;">For the
ultra busy person, success starts with a plan of attack. Get a training
plan! </span></div>
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<span style="font-family: Times; font-size: 10pt;"><a href="http://www.coachtroy.com/products/department27.cfm" target="_blank">One of mine</a> would certainly be effective, but there are many others out
there too that work just fine. You need that blueprint to follow and to help
you stay on track, accountable and focused on your goals.</span></div>
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<span style="font-family: Times; font-size: 10pt;">Next, make
training an important priority and always do your key workout for the day
FIRST. </span></div>
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<span style="font-family: Times; font-size: 10pt;">They always say that the first thing you do in the morning (after
going to the bathroom!) is the most important thing for you to do that day.
When it comes to training for three sports, this makes sense. </span></div>
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<span style="font-family: Times; font-size: 10pt;">I
like for my athletes to train their key sport first, when their energy level is
high and their muscles (and nervous system) is fresh. This way, the day won't
"Get away" from you and next thing you know...you missed your key
workout session due to other stuff that cluttered your day. </span></div>
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<span style="font-family: Times; font-size: 10pt;">Train early... get
it done! </span></div>
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<span style="font-family: Times; font-size: 10pt;">I mentioned
that frequency is important—train often, not long—when you are short on
time. If you only have 20 minutes, use it to do a run or to hit the
elastic cords from some dryland work. </span></div>
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<span style="font-family: Times; font-size: 10pt;">Try to maintain your momentum and
boost your aerobic energy systems by doing 3-5 workouts per sport, each week,
even if the workouts are short in duration.</span></div>
<span style="font-family: Times; font-size: 10pt;">Busy people
are the best at managing time and getting the most bang for the buck when it
comes to training for triathlon. You don't need to train all day in order
to become a stronger athlete.</span><br />
<br />
<span style="font-family: Times; font-size: 10pt;">I love answering your questions...if you have one, please submit it to the blog, facebook, or twitter.</span><br />
<span style="font-family: Times; font-size: 10pt;"> </span> <br />
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<span style="font-family: Times; font-size: 10pt;">Train
smart,</span></div>
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<span style="font-family: Times; font-size: 10pt;">Coach Troy</span></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com4tag:blogger.com,1999:blog-1492959360683081742.post-36028014226806356572012-02-14T09:05:00.000-08:002012-02-14T09:05:09.217-08:00Hill Climbing Technique 101: Climb Like a Mountain GoatWhen the road tilts up, how well do you ride? Do you employ a proper hill climbing strategy that helps you, or one that's inefficient and slows you down? While your power to weight ratio is all-important (losing weight while maintaining or improving output), different hills require varying techniques in order to maximize your performance and "climb like a mountain goat".<br />
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In this video that I made several years ago, I go over some fundamental hill climbing techniques that you might find useful. Give them a shot and let me know if you have any questions on <a href="https://www.facebook.com/pages/Spinervals/73601041554" target="_blank">FACEBOOK</a> or <a href="https://twitter.com/#!/spinervals">TWITTER.</a> Also, don't forget to put in the time doing hill repeats and hard intervals on the trainer! There are no shortcuts to success. Good luck and ride safely.<br />
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- Coach Troy<br />
www.coachtroy.com<br />
<br />
p.s. Try our newest hill climbing workout, 41.0, found in this new Spinervals <a href="http://www.spinervals.com/products/item281.cfm">3-Pack</a> or check out our <a href="http://www.spinervals.com/products/item184.cfm">Ride Uphill Faster 4-Pack!</a></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com2tag:blogger.com,1999:blog-1492959360683081742.post-77201935772907051642012-02-09T10:05:00.000-08:002012-02-09T10:05:37.819-08:00Icing on the Cake: Super6 Phase II - Strength & Speed:<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-COQGuGwZ2dU/TzP-_wI8EYI/AAAAAAAAAQU/jOv0NfMx_Zc/s1600/SpinervalsSuper6_PhaseII-01.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-COQGuGwZ2dU/TzP-_wI8EYI/AAAAAAAAAQU/jOv0NfMx_Zc/s320/SpinervalsSuper6_PhaseII-01.jpg" width="199" /></a></div>
<b>Super6 - Phase II, Strengh & Speed: Starts Mon. Feb. 13th, 2012</b><br />
<br />
You have endured 6 weeks of focused training, day after day after day. Your legs are tired but you can see the muscle definition, your pants fit a little looser, you sleep better at night and your power output is up anywhere from 5-10% since the start of the New Year. Even your spouse has said how you look 5 years younger. Life is good and your hard work is paying off! <b>Now, R U ready for the icing on the cake??!</b><br />
<br />
In Spinervals Super6 - Phase I, you developed your base with a focus on aerobic zone intensity training intermixed with some threshold and muscular endurance work. Super6 - Phase II, takes a slightly different approach with a focus of more intensity along with lower overall volume. Both programs incorporate suggestions for cross-training workouts, either in the form of run sessions for the triathlete or other non-impact 'cardio' for non-triathletes. I even threw in a couple swim workouts this time in week three "just for giggles" for triathletes... but for specific triathlon training plans, be sure to check out our other offerings at <a href="http://www.coachtroy.com/">www.coachtroy.com</a><br />
<br />
<b>Remember, this program is cycling focused and is designed to bring your bike legs into competition form... so triathletes will need to add swim and run training per their individual needs. Touring cyclists and everyone doing the plan for improved overall fitness should do the extra workouts within their limitations. </b><br />
<br />
Following is a list of the workouts from the Spinervals Video Series that are recommended for this plan. Click <a href="http://www.spinervals.com/products/department12.cfm" target="_blank">HERE</a> to view our online shopping cart area for descriptions and to purchase these titles. Please remember that <a href="http://www.spinervals.com/public/10.cfm" target="_blank">members</a> of Spinervals.com automatically receive 20% OFF on all DVD purchases.<br />
<br />
8.0 - Recovery and Technique<br />
11.0 - Big Gear Strength<br />
12.0 -Recharge<br />
13.0 - Tough Love<br />
14.0 - Totally Time Trial<br />
16.0 - Aero Base Builder I<br />
17.0 - Aero Base Builder II<br />
19.0 - Bending Crank Arms<br />
20.0 - The Sprinting Machine<br />
22.0 - Time Trialapalooza<br />
25.0 - Aero Base Builder, Compilation<br />
27.0 - Threshold Test<br />
30.0 - Muscular Endurance PLUS<br />
31.0 - Endurance Booster<br />
34.0 - Super High Intensity<br />
35.0 - Cycling Tech Focus<br />
36.0 - Warrior Training<br />
38.0 - Develop Technique / Power<br />
39.0 - Aerobic Base, 10K Feet<br />
40.0 - Have Mercy, Part III<br />
41.0 - Ascending Mountains<br />
<a href="http://www.spinervals.com/products/department39.cfm" target="_blank">Team Sports Vol's I and II</a><br />
<br />
Buy these DVDs for 20% off by joining our <a href="http://www.spinervals.com/public/10.cfm">Team.</a><br />
<br />
<b><u><span class="Apple-style-span" style="color: red;">HOW TO GET STARTED</span></u></b><br />
<b>To review and begin Phase II of the Spinervals Super6, you'll need to register for a free trainingpeaks.com account, linked to me. If you already have an account from doing the original Super6 (or other programs), you can register for Super6 Phase II by clicking <a href="https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=29741&af=trainingpeaks3&cid2=WDVF2MVH4T6DO" target="_blank">HERE</a> and following the instructions. Please contact support at trainingpeaks.com with any technical programs when using their website. </b><br />
<br />
When the Super6 Program is completed, you'll be ready to tackle competition level events with a high level of fitness across the ENTIRE intensity spectrum. Your goal at that point should be to maintain your hard earned fitness, as well as refine your training to focus on your specific event(s). Again, we can help you with that through our one on one (1:1) <a href="http://www.spinervals.com/public/department70.cfm">coaching services</a> and other trainingpeaks based training plans. <br />
<br />
I hope you are enjoying the program so far and like your results. I so much look forward to visiting the Spinervals Facebook page each day and seeing training related comments, motivation and inspiration from everyone. Thanks for your energy and for using this program to accomplish your personal athletic and fitness goals!<br />
<br />
Good luck and train safe.<br />
<br />
Coach Troy<br />
www.coachtroy.com<br />
troy@coachtroy.com<br />
<br />
<i>p.s. A couple quick reminders. The training plan is FREE, but the workouts are not. Borrow them from a training buddy or buy them from us or from an authorized dealer. Also, check with your doctor before starting this or any serious exercise program. You'll be training very hard at times at your own risk, so maintain good health and listen to your body. Best of luck.</i><br />
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<br />Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com6tag:blogger.com,1999:blog-1492959360683081742.post-53984465704237122662012-02-06T09:45:00.000-08:002012-02-06T09:45:04.750-08:00Here's How To Train Harder on the Bike for Faster SplitsTraining for Ironman in a smart and efficient manner is more than just logging lots of miles. To race effectively and near your potential, you need to incorporate a steady diet of threshold work too in order to 'raise the ceiling' and enable a faster pace across the entire intensity spectrum. <br />
<br />
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/f1ohOKfJkSA?feature=player_embedded' frameborder='0'></iframe>In this short video, I talk about threshold training on the bike and why it's important to also 'monitor the gauges' and listen to your body. And while I like my athletes doing some of their quality work on the roads, I really feel that trainer work is even more effective in getting the most bang for the buck. We have a number of solid LTHR workouts in the Spinervals series, but two of my current favorites include:<br />
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<b>22.0 - <a href="http://www.spinervals.com/products/item17.cfm" target="_blank">Time Trialapalooza</a></b><br />
<b>36.0 - <a href="http://www.spinervals.com/products/item161.cfm" target="_blank">Warrior Training</a></b><br />
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Both are pace based sessions that simultaneously boost your tolerance to increasing intensity while also teaching you to pace yourself more effectively. "Burning matches" too fast in these workouts quickly and painfully teaches you pacing discipline. Here's a good example of a set for you to try:<br />
<br />
<b>W/up 15-20 minutes</b><br />
<b>3 x 10 min. LTHR (80-85 rpms) @ 3 min. recovery (NOTE: try to build intensity for each 10 min. rep. Start the first 10 min. rep at just below threshold. Push the second rep a little harder and then let it all hang out for rep #3. Try not to allow for power to decline on rep #3, and you've done a good job of pacing yourself through reps #1 and #2.)</b><br />
<b>Cooldown 15-20 min.</b><br />
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Once or twice a week during your in-season training phase, be sure to add LTHR workouts into your routine and you'll see significant improvements in your bike split as well as increased energy reserves for a faster run time.<br />
<br />
Good luck!<br />
-Coach Troy<br />
<br />
<b>p.s. The Spinervals Super6 - Phase II, Strength & Speed Program starts Feb. 13th. It's free and builds on your early season base development. Visit our <a href="https://www.facebook.com/pages/Spinervals/73601041554" target="_blank">FB page</a> to learn more and to download the plan.</b><br />
<br />Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-15072038614775545752012-01-19T10:33:00.000-08:002012-01-19T10:35:44.038-08:00Great Quote - Remember It<div class="separator" style="clear: both; text-align: center;">
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<div style="background-color: rgba(255, 255, 255, 0.917969); color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto;">
<a href="http://2.bp.blogspot.com/-KFy-NLwR2Zk/TxhVwK34FRI/AAAAAAAAAQM/brI5TwGrD_I/s1600/couchad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="197" src="http://2.bp.blogspot.com/-KFy-NLwR2Zk/TxhVwK34FRI/AAAAAAAAAQM/brI5TwGrD_I/s320/couchad.jpg" width="320" /></a>I am a huge fan of inspirational quotes and phrases. They help to keep me focused and remind me of what it takes to be at the top of my game. Here's a recent favorite from an unknown author, that I think you'll enjoy. Print it out and post it to your fridge or near your computer.</div>
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<div style="background-color: rgba(255, 255, 255, 0.917969); color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto;">
Train smart,</div>
<div style="background-color: rgba(255, 255, 255, 0.917969); color: #222222; font-family: arial, sans-serif; font-size: 13px; text-align: -webkit-auto;">
Troy</div>
www.coachtroy.comCoach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com5tag:blogger.com,1999:blog-1492959360683081742.post-6828582041719475412011-12-26T08:26:00.000-08:002011-12-27T11:49:09.423-08:00The Spinervals SUPER 6! It's Awesome, It's FREE, It starts JAN. 2, '12!!<br />
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Welcome to The Spinervals Super 6. Why is it called the Super 6? Because by following this
training regimen over the next 6 weeks you’ll discover a new level of fitness
and be on your way to achieving all of your personal fitness goals and
objectives in 2012. <b>6 DAYS A
WEEK FOR 6 WEEKS = RESULTS! </b></div>
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Workouts will be posted daily on the Spinervals <a href="http://www.facebook.com/pages/Spinervals/73601041554" target="_blank">Facebook page</a> and target the needs of the triathlete, cyclist and general fitness
enthusiast including suggestions for bike workouts, running workouts and cross-training
sessions for strength and flexibility development. <b>PLEASE NOTE:
THIS WORKOUT REGIMEN IS NOT DESIGNED FOR BEGINNERS. YOU NEED A SOLID BASE OF
FITNESS PRIOR TO STARTING THE PROGRAM.
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The plan is designed to include from 1-2 hours of training
during the weekdays, a long weekend workout and a day off, totaling 11-15 hours
of training per week. There are
also a few ‘wildcard’ days and workouts where you can add some variety to the
schedule, or even take an extra day off if needed. You’ll do some benchmark testing near the beginning and
again at the end of the program in order to measure your progress. <b><i>The overall flavor of this 6-week block of training is aerobic base and technique development, with a weekly dose of interval or tempo work... to keep it real! </i></b></div>
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<b>AS WITH ANY TRAINING PROGRAM, IT’S IMPORTANT TO MONITOR
YOURSELF AND LISTEN TO YOUR BODY.
Go easy or take an additional day off as needed. Stay healthy and injury
free.</b></div>
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Triathletes will notice that there are 3-4 days of aerobic
foundation run workouts planned each week. Some more experienced triathletes may wish to add another
run each week to the plan or boost volume and/or intensity. Non-runners are asked to substitute
other means of low impact cardio training (i.e. elliptical machine, rower, stair-climber,
etc.) in place of running. And who
knows… maybe this will encourage some athletes to add running to their fitness
routine and try a tri! (Sorry, swim training was not included in this plan. We
have lots of event specific training plans available for triathletes, including
Ironman plans. Go <a href="http://www.coachtroy.com/products/department27.cfm">HERE</a>, http://www.coachtroy.com/products/department27.cfm, To learn more.)</div>
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We’ll be using heart rate and/or power to focus on various
energy systems, so familiarize yourself with our training zones found <a href="http://www.spinervals.com/public/department110.cfm">HERE</a> (<a href="http://www.spinervals.com/public/department110.cfm">http://www.spinervals.com/public/department110.cfm</a>). It’s up to you to choose your daily
sessions (or do them all!) to suit your particular athletic needs and
goals. You can receive the added
benefits of having workouts delivered daily to your inbox and to log your
training progress by registering for a FREE Training Peaks account attached to
me as your coach. Click the
following link or paste it to your browser in order to download the plan to
your trainingpeaks calendar, <b>starting Mon. Jan 2, 2012</b>:
<a href="https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=28161&af=coachtroy&cid=338046">https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=28161&af=coachtroy&cid=338046</a><br />
<i>(Note: If you already have a trainingpeaks account, you can purchase the plan for FREE and then apply it to your calendar. Contact TrainingPeaks customer support if you have any technical website related questions.)</i></div>
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Each day, you’ll train according to the workout plan. And to keep it fun while being
accountable to your plan and the other athletes from around the world joining
you, you’re encouraged to log your workout comments each day on the Spinervals
<a href="http://www.facebook.com/pages/Spinervals/73601041554" target="_blank">Facebook Page</a>. There’s nothing
like sharing your results and accomplishments in public to keep you honest and
on track! </div>
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And since research has proven that people who attach
themselves to social groups and events tend to ‘stick’ with things longer and
enjoy the experience more, I encourage you to get at least 3 of your close
friends to join you in doing the program. Sure, it’ll be challenging at times …
and that’s when you might need some camaraderie in order to get the workouts
done. After all, misery loves
company! So, enlist 3 friends to
join you by forwarding them this information. Who knows, it might just help
them change their lives for the better! </div>
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Here’s a list of the recommended workouts videos in my
training series for this 6-week phase of training. Daily optional workouts are recommended for your
convenience, in case you don’t have the recommended title. (Members of
Spinervals.com receive a 20% Discount on all DVD purchases. Go <a href="http://www.spinervals.com/public/10.cfm" target="_blank">HERE</a> , http://www.spinervals.com/public/10.cfm , to learn
more and save some dough.)</div>
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<b>Spinervals Competition Series: (Catalog link <a href="http://www.spinervals.com/products/department12.cfm" target="_blank">HERE</a>, http://www.spinervals.com/products/department12.cfm)</b></div>
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5, 16, 17, 18, 21, 23, 26, 27, 28, 30, 31, 33, 34, 35, 36, 37, 38, 39</div>
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Strendurance 12-Week Progression (http://www.spinervals.com/products/department14.cfm)</div>
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Flexible Warrior Athletic Yoga - Volumes 1, 2, 3, 4, 5 (http://www.spinervals.com/products/department6.cfm)</div>
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At the end of the Super 6 Program, you’ll find that your
overall fitness level is rockin’ and you’ll be ready to attack a more specific “pre-competition”
phase of your training progression as the indoor training season starts to come
to a close. Oh, and be on the lookout for
a continuation of the Super 6!! </div>
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Good luck and get on it!</div>
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- Coach Troy</div>
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www.coachtroy.com<br />
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<b>P.S. If you are a participant in the 32-Day Challenge, you need to consider taking a day or two OFF after the last workout in the challenge to regroup and get ready for the Super 6 phase of training. I would suggest 48-72 hours of 'easy exercise' for most athletes prior to jumping back into a new regimen. Good luck!!</b><br />
<br />
<i>Disclaimer: This and all training programs can be dangerous to your health if you are inadequately prepared to do them. See your doctor and get his approval prior to starting this training regimen. By participating in this plan, you do so at your own risk and release Troy Jacobson and affiliated companies and persons from liability. </i></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-62290821183028691122011-12-05T21:21:00.001-08:002011-12-06T05:37:18.353-08:00What Is...The IRONMAN Athlete's "Off-Season"??<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-McxU0SO5wxM/Tt2wvMxNpfI/AAAAAAAAAP4/Z9yJ5mApYAI/s1600/Troy+J.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-McxU0SO5wxM/Tt2wvMxNpfI/AAAAAAAAAP4/Z9yJ5mApYAI/s320/Troy+J.jpg" width="212" /></a></div>
"Off Season". What in the world does that mean anymore for an Ironman triathlete? Is there such a thing as an "off-season" nowadays... or does one phase of your training blend into the next so it seems like there is just one continuous in-season? Confusing, right? Well, I'm going to confuse you a little more as well as hopefully give you some clarity at the same time. <br />
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First, I believe in having an off-season of some variety. We're not machines, even though many triathletes think they are. Exercise is stressful on the body. In fact, one of my favorite definitions of exercise is that it is "controlled injury". Exercise for Ironman competition and you're injuring the crap out of yourself each and every day per that definition! And if you continue to do it week after week year-round, you'll traumatize your tissues to the extent that they'll break down and you WILL get hurt. From the perspective of avoiding classic overuse injury alone, you need a break... but there's more to it than that. <br />
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Next, let's talk performance. Wouldn't it be nice to be in Ironman shape year-round? You know what I mean... the kind of conditioning where you can bike 100 miles as if it's like rolling down the boardwalk on your cruiser on a summer day or run 20 miles as if it's like a walk in the park. The more you train, the better you feel. You're tan, shaved down, focused, lean and vascular and you can eat practically everything you want. And you know you're in GREAT IM shape when your mom tells you that you're too lean and wants to feed you sandwiches and ice cream. Being in Ironman shape is a special kind of "drug", but if we truly want to improve year after year, we need to get off of that "Ironman High" for awhile every year and allow the body (and mind) to rest in order to take fitness to the next level. If not... we overtrain and hit that dreaded plateau.<br />
<br />
The Iron plateau. Train smart for Ironman racing for anywhere from 3-5 years, complete around 5 Ironman events and you'll see what I'm referring to. The first 2-3 races you do, lopping off 5-10% on your overall time is not uncommon as your body adapts rapidly to your training and you begin to near your genetic potential. Around the 5th Ironman, many people will start to see where they 'live' in the field and improvements come in very small, incremental gains...if at all sometimes. If you try to stay Ironman-fit year round, you'll hit that plateau faster and find it more difficult to break through. Remember... if you keep doing what you're doing, you'll keep getting the same result.<br />
<br />
So, do you need an off-season? Well, yes... but some of you need a longer off-season than others do... and it all depends on your goals, your training experience and your time spent training. We are all an experiment of one and respond differently to training. Let's take look at two "typical" Ironman triathletes as case studies:<br />
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<b>Athlete "A":</b> This athlete is fairly typical as an age grouper in that they are in in the 35-45 yr. old range and have been doing triathlons for 2-4 years. They train around 8-10 hours per week most of the time, practicing each sport anywhere from 2-3 times per week. During the build-up weeks to Ironman, they'll boost training volume to 15-18 hrs per week with the bulk of their workload happening during longer workouts on the weekends. Weekdays include work and other family activities, so they tend to have 1-2 hours / day, split between early morning sessions and perhaps one at lunch or one after work. One day off a week is dedicated to recovery and getting other stuff done.<br />
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<b>Athlete "B": </b> This athlete is either a younger athlete or is someone 35+ who makes training and triathlon a life priority and carves out 15 - 25 hours a week to train, year-round. Some peak weeks even approach the "Pro Level" of 30+ hours in a week. Lots of time and energy is spent on training and recovery to eek every last bit of performance out of their bodies. Triathlon consumes most, if not all, of their spare time.<br />
<br />
<b>Do you 'fit', even remotely, into either group?? </b><br />
<br />
Athlete 'A' , in my philosophy, should have a very short off-season if they wish to see improvement next season. After their last key race of the season, a short break of a couple weeks should transition back into a focused regimen of technique work and base building because fitness (due to age and lack of 'base'/miles in the legs) is lost quickly and is hard to get back. Since overall training volumes are fairly low week after week, they need to get their workloads up in that 8-10 hrs / week range soon after their 'break' and resume building fitness as they head into the new season. Furthermore, more intense training should be included in their program to make up for a lack of overall volume. (* See below for another consideration.) Consistency, with daily training in small doses, is key.<br />
<br />
Athlete 'B' is facing a different regimen. They are likely nearing their performance potential with the huge workloads they do, so simply pounding themselves with more volume during the off-season is counter productive as they risk overtraining, injury and plateauing. After their last big race and a break of 4-8 weeks to decompress, in which they remain in good shape with low volume sport specific training and other random "fun" activities (i.e. 'exercising', not 'training'), they need to gradually ramp workloads back up, rebuild aerobic base, focus on technique, flexibility and strength development and then, after 6-10 weeks, resume their higher volume focus for aerobic endurance development. <br />
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So, in the "old days" it was not uncommon to see athletes completely hang up their bike and their running shoes during the off-season, relax like kings and queens and gain 5-15 lbs. (been there, done that!). Nowadays, especially for the Age group Ironman athlete over the age of 35, it's more important than ever to focus on staying fit (not Ironman fit!) during the off-season but while changing focus slightly to working on weaknesses, technique, flexibility training and strength development. It'll be good for your head, and your body.<br />
<br />
Train smart this winter and decompress from your long season of training and racing with a short break. If you fit the profile of athlete A, get back on the horse sooner than later... and if you fit the profile of athlete B, rest a little more so as to take a step up to the next level. If you need any help in determining your off-season training needs, shoot me an email or a message on my Spinervals Facebook page and I'll be happy to offer you some ideas.<br />
<br />
Best wishes,<br />
<br />
- Coach Troy<br />
Official Coach of IRONMAN<br />
Head Tri Coach for LIFE TIME FITNESS<br />
www.spinervals.com, www.coachtroy.com<br />
<br />
<b>* TIP: </b><i>I have found that a single sport focus during the off-season can pay dividends long after a more balanced approach to multisport training is resumed. Using the bike for example, try a 4-6 week block of focused bike training including plenty of threshold and power based training, combined with aerobic base and aerobic endurance work. Afterwards, allow for 1-2 weeks of transitioning to a more balanced swim/bike/run approach and you might be amazed at how much stronger you are on the bike for the rest of the season! If you're interested in being your own guinea pig and giving it a shot, join over 500 athletes doing the free <b><a href="https://www.facebook.com/events/195454310539875/">Spinervals 32 Day Challenge.</a> </b></i><br />
<br />
Follow <b><a href="https://twitter.com/#!/spinervals">Troy on TWITTER</a> and on <a href="https://www.facebook.com/pages/Spinervals/73601041554">FACEBOOK</a></b>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com4tag:blogger.com,1999:blog-1492959360683081742.post-526934632114027932011-12-01T14:24:00.001-08:002011-12-01T14:47:56.409-08:00Spinervals Challenge Update #4 | Testing Day<div class="separator" style="clear: both; text-align: center;">
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Anyone need some videos for the Challenge? I've got a box or two sitting around the house. :)<br />
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Hey, day one is over for many and the Threshold test is now history. Tough? Still want to do this? Still have me on your Christmas list? I bet it was hard, especially if you have not done any threshold intensity training lately. Use it or lose it, as the old saying goes. And now that you're starting to use it again, let's build on that momentum!<br />
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Tomorrow's workout is an old favorite, <a href="http://www.spinervals.com/products/item208.cfm">Spinervals 16.0 - Aero Base I</a>. This zone 2 (aerobic intensity) workout should be comfortable while burning some calories and building your aerobic energy system. It's a good 'recovery' workout to the high intensity test you took today! Remember to stay in that aerobic base zone, which for many the upper ceiling is about 10% below the average HR you posted for your 20 min. Test (i.e. Avg. HR of 150 bpm means the upper limit to your zone 2 is around 135 bpm). It's comfortable and sustainable for long periods of time.<br />
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We have some great blog posts going too! See how your fellow Spinervals Challengers are doing! Here's one from <a href="http://fitaspirations.blogspot.com/2011/12/back-on-bike-32-day-spinervals.html?spref=fb">Michelle </a> and one from<a href="http://thetriathlonlife.blogspot.com/"> Jeff.</a> And of course, here's a video from our friend in Australia, JR, (Click <a href="http://www.youtube.com/watch?v=y7e9cH9HVXQ&feature=youtu.be">HERE</a>), as he does his test. Also, great job to everyone who is posting their results and encouraging words on our FB page, like Brigitta, Len, Tim, James, Sheryl, Roger, Shane, Alan, Gina, Ken and Christine, to name a few. Please continue to actively participate as it keeps everyone accountable to do better. Overall, awesome work... only 30 more days to go. ;-)<br />
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Get these workouts done... one day at a time. Let's achieve the goal of completing the Challenge! You can do it!<br />
<br />
Train well,<br />
Coach Troy<br />
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<br />Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com4tag:blogger.com,1999:blog-1492959360683081742.post-50473241770653409112011-11-30T19:11:00.001-08:002011-12-01T07:57:27.977-08:00Behind The [Ironman] Scenes With Coach TroyIronman Arizona was fun to watch and be part of again as the official coaching partner of IRONMAN. Congrats to everyone who accomplished their Ironman goals in 2011!<br />
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Check it out as I discuss getting started in the sport -- and why I love coaching -- in this short video clip by IronmanLive:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/xAtbbeUrg_k" width="560"></iframe><br />
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What are your big race goals for 2012? Lock it down and start getting ready!<br />
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Happy Holidays!<br />
Coach Troy<br />
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p.s. If you're not already taking the <a href="https://www.facebook.com/events/195454310539875/">Spinervals 32 Day Challenge</a> , you should be!Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-67873850397261084712011-11-30T04:50:00.001-08:002011-11-30T06:29:20.426-08:00Spinervals Challenge Update #3 | The Plan & Videos Needed!<b>The Challenge is about to begin!! </b>How many people are doing it, you ask? Well, it's hard to say exactly... but over 300 people have registered for a new training peaks account in order to receive their workouts daily and log their progress! Folks from here in Tucson AZ to as far away as Australia are getting ready for it. So let's GO!!<br />
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First, the month long program is now "fully baked" and is ready for public consumption. At first, it was going to be a gut wrenching plan that would be almost impossible for anyone but a professional cyclist to complete... and even they would have a hard time. But after further consideration and knowing that a wide range of athlete would be participating, including Ironman competitors and fitness oriented indoor cyclists, I decided to tone it down... but only a little.<br />
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One thing to know right up front is that this is **<b>NOT AN AEROBIC BASE BUILDING PLAN**</b>. If you are following a well-defined, traditional progression of base and endurance training this winter, this won't fit well into that regimen. However, if you want to develop some power and boost your lactate threshold heart rate and VO2max while being motivated and training 'virtually' with others .... it'll work great. Furthermore, I believe that many athletes who are stuck in the 'rut' of following a typical progression might find this month of training a way to shock the system into another level of adaptation. Even for some of my personally coached athletes, I'm suggesting that they take the challenge with some minor modifications.<br />
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<b>HEY TRIATHLETES!</b><br />
Another question I receive a lot is from triathletes is how to incorporate swim and run training into this cycling intensive month. Since the month is focused on the bike, I recommend that triathletes back down on their swim and run training (especially running) and allow for the cycling work to take priority. I've been witness many times to the benefits a block of cycle focused training can have on a triathlete's overall performance, so if you've never tried it, give it a shot. As for running volume, I suggest only running 2-3 times per week during the challenge if you're a competitive triathlete as this will maintain your running form.<br />
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With regard to the structure of the plan, I attempted to make it difficult but still effective for the athletes participating. Again, it would have been easy to bury you by doing "Tough Love" and "Dropping the Hammer" everyday, but that's not the purpose and would be irresponsible for me as to do as a professional coach. I want you to benefit from the plan and come out the other end on Jan. 2 with a higher level of fitness, injury free and excited about the 2012 season. Therefore, I have incorporated somewhat of a hard/easy approach (i.e. aerobic base workouts or technique sessions then quality work), as well as some off and/or easy days for recovery. I also included your <b>"Wild Card"</b> day in which you can take the day off and REST or do something else at your discretion and still qualify to be a Challenge Finisher. See, I'm nice. :) Finally, up to 20% of the workouts can be done on the roads instead of the trainer... again giving you a mental break if needed. Just TRY to do the workouts per the plan and monitor yourself for signs of overtraining or injury... it's up to you to train smart! If you want to receive training guidance and advice specific to you, please consider <a href="http://www.spinervals.com/public/department70.cfm"><b>personal coaching.</b></a><b> </b><br />
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<b>So, what does the Challenge look like?</b> The best way to receive it is to register for the free <a href="https://home.trainingpeaks.com/utilities/attach-account-to-coach.aspx?cid2=WDVF2MVH4T6DO">trainingpeaks account</a>, with which you'll be able to track your progress and receive detailed workouts to your inbox everyday. For those athletes who choose not to use this online coaching tool, I'll be posting workouts a few days in advance to my BLOG and FB. <br />
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<b>Getting Started .... Here's what's in store for Dec. 1 through Dec. 4:</b><br />
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<b>Thursday Dec. 1 - Spinervals 27.0 - Threshold Test (60 min.)</b><br />
WELCOME TO THE CHALLENGE! Get ready for a demanding yet rewarding 32 days of pain and suffering! ;) Just kidding!! Today we'll be testing your threshold with Spinervals 27.0 - Threshold Test & Sufferfest (http://www.spinervals.com/products/item10.cfm) to establish your zones. Use your powermeter or heart rate monitor to get a good idea of where your fitness stands at the moment and for later comparison to see your progress!<br />
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The alternative (optional) workout is to do the following on the road or trainer:<br />
w/up 15-20 minutes<br />
5x45 sec. pick ups @ 1 min. recovery<br />
Spin 5-10 minutes<br />
20 min. Time Trial Effort (best effort) while tracking your power and/or HR throughout.<br />
Cooldown for 20-30 minutes<br />
Use the data to calculate your training zones! There's a power meter calculation tool on this page, http://www.spinervals.com/products/item10.cfm<br />
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<b>Pre Activity Comments</b><br />
Today is weigh-in day. Please record your results. Also, start building your Spinervals DVD collection to match the intensity and scope of the workouts described throughout this program. Remember that we offer discounted bundles as well as discounts to <b><i>our members of 20%</i></b>. Learn more about becoming a member by going to <a href="http://www.spinervals.com/public/10.cfm">http://www.spinervals.com/public/10.cfm</a><br />
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<b>Post Activity Comments</b><br />
Remember... training is only part of the performance equation. Also focus on eating a nutritious diet and proper recovery. Day to day training will gradually wear you down if you're not careful! We have lots of articles on our websites , coachtroy.com and spinervals.com, as well as our blog, on this and other topics. Have a great day and post your results, send your pics and videos to the Spinervals FB page!<br />
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<b>Fri. Dec. 2 - </b><b>Spinervals 16.0 - Aero Base Builder 1 (1 hr 20 min.)</b><br />
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This aerobic base workout (http://www.spinervals.com/products/item23.cfm) is to be done in zone 2 and is an 'easy' workout after the tough one yesterday where you cranked out 20 minues at LT! Remember to stay disciplined and in that lower intensity zone, and with your cadence range as described in the workout.<br />
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The alternative is any of the other Aero Base builder workouts in the series (17.0, 18.0, 21.0, 28.0. 39.0), or 1.5 - 2 hrs of aerobic training (90-100 rpms) on the roads.<br />
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<b>Post Activity Comments</b><br />
Tomorrow, we'll be adding some strength training to your plan. Get ready. If you don't already have Strendurance, you might want to get a copy of it! OR...do another strength training routine of your choice. Stay strong!<br />
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<b>Sat. Dec. 3 - Spinervals 30.0 - Muscular Endurance PLUS (2 hrs 20 minutes). </b><br />
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Legs tired yet? heh heh heh (http://www.spinervals.com/products/item139.cfm)<br />
This workout targets the development of your muscular endurance, zone 3. Your calorie burn will be high too. Make sure you have lots of fluids and nutrition for this 2+ hr workout. The alternative to this is about 3 hrs on the roads... at a steady moderate pace or other spinervals titles like: 9.0, 13.0, 15.0, 31.0<br />
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<b>Strength Training</b><br />
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Strendurance is a great 12 week progression for strength development. Try it here, http://www.spinervals.com/products/item52.cfm<br />
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Here's an alternative workout, short and fast, that you can do via youtube.com, http://youtu.be/pAuZEQQ6zH8<br />
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Athletic Yoga is also recommended if you prefer it for strength development. Here are some great options for you to consider by Flexible Warrior, http://www.spinervals.com/products/department6.cfm<br />
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<b>Sun. Dec. 4 - Spinervals 28.0 - Aero Base Builder (1 hr)</b><br />
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Another zone 2 workout to act as recovery for yesterday's tough session! http://www.spinervals.com/products/item9.cfm<br />
Add an additional 15-30 minutes of easy pedaling if you'd like to hit that 90 min. range. An alternative is to do Spinervals 17, 18.0 or 28.0. If you hit the roads, ride aerobic (zone 2) for 75-90 minutes, 90-100 rpms. (Add another 30 minutes of aerobic spinning for extra credit to boost the calorie burn!)<br />
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<b>WHAT TITLES DO YOU NEED?</b><br />
For your future planning needs, here's a list of workouts to be used in the plan. Alternative workouts are also suggested each day that match the basic intensity and duration requirements for that day.<br />
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1.0- No Slackers Allowed<br />
8.0- Recovery and Technique<br />
11.0- Bending Crank Arms<br />
12.0- Recharge<br />
13.0- Tough Love<br />
16.0- Aero Base 1<br />
17.0- Aero Base 2<br />
18.0- Aero Base 3<br />
19.0- Bending Crank Arms<br />
22.0- Time Trialapalooza<br />
23.0- Time Saver 1<br />
24.0- HILLacious<br />
25.0- Aero Base Compilation<br />
26.0- Hardcore 100<br />
27.0- Threshold Test<br />
28.0- Aero Base Builder VI<br />
30.0- Muscular Endurance PLUS<br />
31.0- Endurance Booster<br />
33.0- The Pain Cave<br />
34.0- Super High Intensity Training<br />
36.0- Warrior Training<br />
39.0- Aerobic Base at 10,000 Ft.<br />
40.0- Have Mercy, Part III<br />
41.0- Ascending Mountains<br />
Team Sports Training Volume 1- No Limits<br />
On the Road Vol. 2 - Lake Placid Ride<br />
On the Road Vol. 6 - Tempe Training Ride<br />
Strendurance 12-Week Progression<br />
Flexible Warrior - Athletic Yoga<br />
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Workouts can be found <a href="http://www.spinervals.com/products/index.cfm">HERE</a>. And don't forget that you can become a Spinervals.com member, receive 3 DVDs and get 20% on your future DVD purchases as well as discounts to other coaching services and camps by clicking <b><a href="http://www.spinervals.com/public/10.cfm">HERE.</a> </b>It's the most cost effective way to go!<br />
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That's all for now. Check back frequently to Facebook and this BLOG for more updates. And if you've registered to receive workouts through a trainingpeaks account, look for your workouts to be loaded to your calendar sometime today!<br />
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Good luck everyone ... let's get this thing going!<br />
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- Coach TroyCoach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com3tag:blogger.com,1999:blog-1492959360683081742.post-22338105884951631372011-11-27T08:36:00.001-08:002011-11-27T09:08:08.182-08:00The Spinervals Challenge | IMPORTANT UPDATES!<b>The Spinervals 32-Day Challenge is fast approaching and it's amazing how many people are signing up to take it from across the globe!</b><br />
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Here are some quick updates as the Challenge 'evolves'.<br />
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1. I have factored in a few <b>'mandatory' rest days</b> into the plan. Why? Because I know how stubborn endurance athletes can be and ignore obvious signs of overtraining. The challenge includes a TON of high intensity workouts mixed with lower intensity sessions to offer some balance.... but the inexperienced rider risks getting overloaded. BE AWARE and MONITOR YOURSELF!<br />
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2. <b>Wild Card REST DAYS: </b> In addition to the few mandatory rest days, you can include ONE additional WILD CARD rest day to take on your own accord if your energy level or your schedule requires and still be eligible to be a Challenge finisher.<br />
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3. <b>Daily workouts include:</b><br />
Name of Spinervals Video Title.<br />
Duration of the Workout<br />
Intensity Focus of the Workout<br />
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<b>For Example:</b><br />
Thursday, Dec. 22<br />
Spinervals 1.0 - No Slackers Allowed (High Intensity Intervals)<br />
45 minutes<br />
Approx. 15 miles Total Miles<br />
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If you don't have the video that is recommended, you can substitute a similar session (or make one up on your own) that fits the basic description of the workout. Of course, it would be better to simply do the workout prescribed each and every day! <br />
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If you've registered for a free trainingpeaks account by clicking <a href="https://home.trainingpeaks.com/utilities/attach-account-to-coach.aspx?cid2=WDVF2MVH4T6DO"><b>HERE</b></a>, the challenge plan will be loaded to your calendar and you'll be able to log your training progress and results each day!<br />
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<b>4. WORKOUTS REQUIRED FOR THE FIRST 10 DAYS!</b><br />
Here's a list of workouts required for the first 10 days of the program. A few of these titles are now available for LEGAL (licensed for your personal use) download <a href="http://www.spinervals.com/products/department30.cfm"><b>HERE.</b> </a> Otherwise, you can order them on DVD from Spinervals.com<br />
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<b><a href="http://www.spinervals.com/products/department12.cfm">Spinervals Competition Series: </a> 16.0, 27.0, 30.0, 18.0, 11.0, 17.0, 8.0, 22.0, 31.0, </b><br />
<b>OPTIONAL: <a href="http://www.spinervals.com/products/item52.cfm">Strendurance 12-Week Plan</a> and <a href="http://www.spinervals.com/products/item67.cfm">Flexible Warrior</a> </b><br />
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The exact workout each day will be posted to Facebook, as well as appear on your trainingpeaks calendar (and sent to your inbox, if you choose that option).<br />
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I hope you are getting ready! This is very exciting and I'm looking forward to all of you reaching your fitness goals over the month of December with the program!<br />
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Train well,<br />
Troy<br />
<br />Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-72839173766325740592011-11-22T08:57:00.001-08:002011-11-23T05:36:04.961-08:002011 Spinervals Challenge! | U Have What it Takes?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Q-U7kAj5IDg/TszykVaF7xI/AAAAAAAAANQ/KS3ST2c76R8/s1600/bike+kona+road.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="http://4.bp.blogspot.com/-Q-U7kAj5IDg/TszykVaF7xI/AAAAAAAAANQ/KS3ST2c76R8/s320/bike+kona+road.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">C'mon everyone... take the Spinervals Challenge with me! </td></tr>
</tbody></table>
<b>This is cool. The 2011: 32 Days of Spinervals Challenge!! YEAH!! If you are looking for a great challenge this holiday season to keep your mind sharp, your legs powerful and your mid-section solid, read on.</b><br />
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How did this idea come about you ask? Well, I wish I could take full credit for it but the genesis of the concept came from an avid Spinervals user who did 30 consecutive days of Spinervals, starting with 1.0 and going through 30.0. I thought it was a little nuts, but after further consideration, realized it was a great idea. In fact, this athlete said he experienced incredible gains in fitness (and loss of fat) over the 30 day period... and why not! While there's no "rhyme or reason" to the order of the workouts if done in that manner, the reality is that the random combination of hard interval days, aerobic days, technique days and endurance days really do make for a well-designed training program. Cool!<br />
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So, the 32 Days of Spinervals Challenge leverages that same idea but will be a bit more refined. The challenge will be HUGE however, as I KNOW how much all fans of Spinervals like to suffer (wink wink). After all, if I make it easy than anyone could do it.... I want to make it a true test of your physical and mental endurance and toughness and for those who complete the program to be in a select group. Best of all, if you manage to get through the 32 days as intended (or even some of it, for that matter!), I believe you'll see tremendous improvement!! Keep in mind however that you'll need to 'dig deep' at times to force yourself through some of the harder sessions and the wearing down effect of training day after day.... after day. Hmmm.... it's starting to remind me of Ironman, Leadman or other Ultra race events. LIKE!;)<br />
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Here's how it works. Starting on Dec. 1, 2011 and finishing on January 1, 2012, you'll do a Spinervals Workout each and everyday (or a similar road session) according to my plan I post to our <a href="http://www.facebook.com/pages/Spinervals/73601041554">Facebook page</a> or load onto Training Peaks, on which you have the option to register for a free account. Knowing that everyone won't have every video title recommended for the program, although you can buy them, I've included some variation with the workouts... but not much. Each day, participants in this event need to let us know that they finished the day's workout on our <a href="http://www.facebook.com/pages/Spinervals/73601041554">Facebook page.</a> This will keep you honest (no cheating please!) and accountable to your team members. You'll get some positive feedback and motivation from me and other Challenge participants too (NO SLACKERS ALLOWED!). Furthermore, since the program will be loaded to Training Peaks, you'll be able to log and track your results each and every day, as well as receive workout reminders from me in your email in-box every night. We'll essentially be training as a team and pushing each other day after day to get the workouts done with 100% compliance all the way through to the finish line... <b>NO ONE QUITS ONCE YOU GET STARTED!</b><br />
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<b>BECOME AN OFFICIAL FINISHER</b><br />
Those people who complete the entire challenge get rewarded in a few different ways. First of all, the fitness gains will be amazing and you'll LOVE how you look and feel! While your friends are gaining weight over the holiday, you'll be leaning down and increasing your power, VO2max and overall endurance. Next, finishers will receive a free 6-month Spinervals Team membership, good for discounts on our products, camps, training services ,etc. Also, your name will be listed on our website as an <b>OFFICIAL FINISHER of the 2011 Spinervals Challenge!</b> And finally, you'll have the bragging rights to say that you completed the inaugural Spinervals Challenge (remember those first crazies who did the very first Ironman??). All good stuff for simply training your butt off and getting into the best shape in your life, eh?!<br />
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Here are the general rules and regulations. Again, we're working on the honor system, so it's my hope that everyone is honest with themselves and with everyone else. No one likes a cheater who only cheats themselves! If you miss a workout, fess up... admit it and move on with the plan, ok?<br />
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<b>Rules and other misc. thoughts:</b><br />
1. You must do every workout listed in it's entirety to be considered an Official Finisher. Varying the intensity at times is fine, but you must do the intended duration per session. (i.e. A 1 hr 30 minute session means you're riding for 90 minutes, period!).<br />
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2. You can substitute up to 20% of the indoor training rides with outdoor rides and still qualify to be an Official Finisher. I know that a sunny, crisp 55 deg. December day in the Northeast or upper Midwest makes it impossible to sit on that dang trainer... so you have some leeway here. ;)<br />
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3. I encourage you to register for the free basic trainingpeaks account. By doing so, you'll automatically receive the workouts in your email as well as be able to log your results!<br />
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4. It's encouraged to enlist other people to help you during the challenge! Get a group together in your basement and suffer to Tough Love! Don't do it all alone!<br />
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5. This isn't a rule, but I'd like to request that you post to our Facebook page (<a href="http://www.facebook.com/pages/Spinervals/73601041554">Here</a>) at least once a week (if not Daily!!) about how you're progressing and your thoughts and feelings on the whole shabang. Let's have some fun with this and really push each other to ride and get the work done!<br />
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6. Also not a rule, but it would be great to 'rope' a friend or loved one into the Challenge who needs a little bit of a kick in the pants to shape up. After all, the New Year is at the end of the program and what a great way to enter the New Year being leaner and fitter than you were before Christmas!<br />
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7. As with any endurance event, you need to be responsible for your own personal health and safety. That means you should get the green light from your physician before starting the challenge as well as "back off" if you feel any unusual aches or pains during the training process. Push yourself and don't be a wimp... but also be smart and know your limitations!<br />
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8. Eat for performance during the 32 day training cycle. A poor diet will almost guarantee your failure, so make certain that you're nailing all of your nutritional needs before, during and after workouts.<br />
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9. Maintain a good sense of humor. No one is making you do this... you brought the torture upon yourself!<br />
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<b>Here are some FAQS:</b><br />
<b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b><br />
<b>1. Question:</b> Do I need to have Spinervals DVD's to participate and if so, which ones do I need?<br />
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A: Ummm, duh! - it is called the Spinervals Challenge, so YES... you will need to use Spinervals! While you can do and use whatever workouts your heart desires, ideally and to get the most benefit from the program, you'll have one or two workouts in the series targeting each of the basic intensities and skill development areas as seen below:<br />
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<b>Recommended Videos to Consider</b><br />
- Aerobic Base Builders | Including 16.0, 17.0, 18.0, 21.0, 25.0, 39.0<br />
- Aerobic Endurance | Including 5.0, 9.0, 13.0, 26.0, 30.0, 31.0 and On The Road 2.0, 4.0, 5.0<br />
- Threshold Training | Including 2.0, 7.0, 11.0, 14.0, 19.0, 22.0, 23.0, 24.0, 27.0, 32.0, 34.0, 35.0, 41.0<br />
- Power & Speed Training | Including 20.0, 23/C, <a href="http://www.spinervals.com/products/department39.cfm">Team Sports</a> Vol. 1 and 2<br />
- Interval Training w/ Variety | 1.0, 3.0, 6.0, 10.0, 23.0, 29.0, 33.0, 36.0, 37.0<br />
- Technique Training | 8.0, 12.0, 23A, 38.0<br />
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Most of the titles listed above can be found by clicking <a href="http://www.spinervals.com/products/department12.cfm">HERE.</a> And if you'd like to purchase discounted bundles of several titles, go <a href="http://www.spinervals.com/products/department8.cfm">HERE</a>.<br />
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You can also choose to substitute other titles from our <a href="http://www.spinervals.com/products/department5.cfm">Fitness</a> and <a href="http://www.spinervals.com/products/department17.cfm">UltraConditioning</a> series, as you see fit. See... I'm flexible!<br />
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And to really make this an effective and challenging 32 days, I'll be making suggestions regarding strength training throughout the plan... including the Strendurance 12-Week Progression. Check that out by going <a href="http://www.spinervals.com/products/department14.cfm">here</a>.<br />
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2. Question: Does this cost me anything?<br />
A. All it'll cost you is the initial investment in the DVDs that you choose to use during the 32 days, and that's it! And if you don't want to buy them or don't already have some, borrow them from a cycling buddy! Please don't just 'rip' or download pirated videos... or we'll have the FBI knocking at your door. ;) The 32 day plan and participating in it is FREE, I just ask that you tell ALL of your friends how you got so fit, strong and good looking at the end of the 32 day training period. ;)<br />
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3. Question: How do I get started?<br />
A. It's as simple as falling off a log. If you want to use the free training peaks account, you can register for one by clicking <a href="https://home.trainingpeaks.com/utilities/attach-account-to-coach.aspx?cid2=WDVF2MVH4T6DO">HERE</a>. If you already have an account, simply assign me as your coach. Once you do this, email us at <a href="mailto:info@spinervals.com">info@spinervals.com</a> and place in the subject line, <b>Spinervals Challenge,</b> and then mention your full name and that you registered for a training peaks account. <br />
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Otherwise, watch this blog and our facebook page daily as workouts will be posted as well as video titles to obtain.<br />
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4. Question: If I use training peaks, when will you load the plan to my TP calendar?<br />
A. The plan will be loaded by the 30th of November, if not sooner, for your review. Please register for an account asap and let us know per question 3 ASAP.<br />
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If you have additional questions, let us know at <a href="mailto:info@spinervals.com">info@spinervals.com</a> and we'll be glad to help you out. <br />
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To summarize, this is to be a fun, social, facebook centered 32 day ultra-endurance challenge where you'll be using the Spinervals cycling program to boost your fitness with other athletes from around the world! It starts Dec. 1 and is over on New Year's Day. Workouts will be posted on Facebook each day or you can register for a free trainingpeaks account to track your progress more effectively. I encourage you to post to our FB page daily your results for added accountability and to help motivate other participants. <b>You'll finish the year with a BANG and go into the New Year with your highest fitness levels ever!!! WHOOOT!</b><br />
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That's all for now! Let us know if you'll be taking this challenge with us or email with any questions! Get on it.<br />
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Good luck and train smart,<br />
Coach Troy<br />
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<br />Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com7tag:blogger.com,1999:blog-1492959360683081742.post-8836348341228589392011-11-10T21:38:00.001-08:002011-11-14T08:23:35.669-08:00We Take the Hard RoadA Familiar sight? A tire on the roller of your trainer. 5 am. Click into the pedals and start to warm up with a slow spin. Ah yes, another indoor workout is about to take place on the road to nowhere. Love it.<br />
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<a href="http://3.bp.blogspot.com/-O5NlHtNeNk8/Try2rdBW8YI/AAAAAAAAANI/HwQ261fmpzI/s1600/photo-113.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-O5NlHtNeNk8/Try2rdBW8YI/AAAAAAAAANI/HwQ261fmpzI/s320/photo-113.JPG" width="239" /></a>Pop in your <a href="http://www.spinervals.com/" target="_blank">Spinervals</a> DVD workout or turn on the TODAY show. Get your water bottles ready. Turn on your fan. Put the clean, downy fresh towel on your handlebars. Shut the door. Tell the family you're to be uninterrupted for the next hour and get the work done. Day in, day out... 5-7 days a week. Why do you suffer like this - both mentally and physically? Because it's who you are and it's what leads you down the path towards your goals.... whatever they may be. Take pride in it... you are unique and special... in the top 1%. Most people think you're nuts, but you know that's not the case. Someone, somewhere, is training more and harder than you are... in the sunshine, and you know it. Actually, the naysayers are nuts for living a life of mediocrity and without any physical suffering. They take it easy everyday and live in the illusion of comfort while you take the hard road... everyday... with a strange sense of pleasure, because you know it makes you better.<br />
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Get up early and get on it.<br />
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Coach Troy<br />
www.coachtroy.com<br />
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The Official Coach of Ironman and head Triathlon coach of Life Time Fitness, follow the coach on <a href="http://twitter.com/#!/CoachTroyJ">Twitter</a> and <a href="http://www.facebook.com/pages/Spinervals/73601041554">Facebook</a>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com4tag:blogger.com,1999:blog-1492959360683081742.post-43236635903953704752011-11-09T18:51:00.000-08:002011-11-15T08:41:44.167-08:00The "OMG MY LEGS, LUNGS & BUTT ARE ON FIRE!!!" Workout<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-l5md8pWPPlg/Trs6Gb5nx0I/AAAAAAAAANA/5-b_nhgddyo/s1600/photo-112.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-l5md8pWPPlg/Trs6Gb5nx0I/AAAAAAAAANA/5-b_nhgddyo/s320/photo-112.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't wimp out... put that belt at 15% grade!!</td></tr>
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Fill your schedule with lots of things to do and you'll be productive most of the time. This is what I try to tell myself at least. <br />
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Like many triathletes, I try to keep lots of balls in the air. Work, kids, friends, family, training... it all takes time and energy. I've found that the busier I am, the more I stay focused and get things done. The less I have to do, the more time it is that I waste and then wonder later on where it all went. </div>
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So, today was one of those days where I had a million things to do and training was fairly low on the priority list, although still very important to me mentally as well as physically. I just feel blah when I don't get the motor running a little bit most days of the month, don't you? </div>
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After a quick and short ride, I did some of my stretch cord work (5 minutes of freestyle pulls, etc.) and then one of my favorite high intensity workouts on the treadmill.... 15-20 minutes worth of suffering. This workout will crank your heart rate and make you work muscles you never knew you had. It's simple, tortuous and soooo effective. Try it, but only if you have an AED nearby! </div>
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1. Set the treadmill incline at 15% grade and the speed at 3.5-4.0 mph or at a fairly comfortable pace. Walk uphill for .5 mile.</div>
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2. Raise the speed to 4.5 - 5.5 mph (Depending on your fitness) and start to 'jog' with short steps. Drive with your arms up the hill. Go for .5 miles.</div>
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3. Increase the speed to the top of your limits for .2 miles while still at 15% grade. Hang in there and don't fall of the back! </div>
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4. Decrease the grade to 6-8% and the speed to 3.5-4.0 mph and walk the final .3 miles as a cooldown.</div>
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Hop off and collapse.</div>
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The entire workout will take around 20 minutes and you cover a total of 1.5 miles. Not much for the hardcore endurance athlete, right. Wrong! Try this workout next time you're in need for a strong hit of intensity and you'll get it. </div>
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Train smart,</div>
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Coach Troy</div>
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www.coachtroy.com</div>
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<i>Coach Troy is the Official coach of IRONMAN and the head triathlon coach for Life Time Fitness.</i><br />
<i>Follow him on </i><a href="http://twitter.com/#!/CoachTroyJ" target="_blank"><i>TWITTER</i></a><i> or on </i><a href="http://www.facebook.com/pages/Spinervals/73601041554" target="_blank"><i>FACEBOOK</i></a><i>.</i><br />
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<i>Disclaimer: This and all workouts should be done only after a complete physical exam by your personal physician. If you get tired or sore from trying this routine, that's the intention... so stop your whining.</i></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com0tag:blogger.com,1999:blog-1492959360683081742.post-26614615887405828482011-10-18T11:13:00.000-07:002011-10-18T11:13:18.659-07:00You CAN Train Less to Achieve Ironman Success<!--StartFragment-->
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<i style="mso-bidi-font-style: normal;"><span style="color: #2d0705; font-family: Georgia; font-size: 16.0pt; mso-bidi-font-family: Georgia;">“Time is what we want most, but... what we use worst.”<span style="mso-spacerun: yes;"> </span></span></i></div>
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<i style="mso-bidi-font-style: normal;"><span style="color: #2d0705; font-family: Georgia; font-size: 16.0pt; mso-bidi-font-family: Georgia;"><span style="mso-spacerun: yes;"></span>~Willaim Penn<o:p></o:p></span></i></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-EXkSloRD8gM/Tp2LI6qbEiI/AAAAAAAAAL8/Ea6oiyUjddY/s1600/waving+in+kona.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-EXkSloRD8gM/Tp2LI6qbEiI/AAAAAAAAAL8/Ea6oiyUjddY/s320/waving+in+kona.jpg" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Having fun on Alii Drive.</td></tr>
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Long bike rides, runs and swim workouts blend together week
after week as the training hours add up.<span style="mso-spacerun: yes;">
</span>You review your training log notes and suddenly realize that, combining
preparation and travel to and from workout venues, you’ve committed over 20
hours per week of your precious time to your training for your upcoming
Ironman.<span style="mso-spacerun: yes;"> </span>This happens week after
week… after week. Have you ever asked yourself if you can train less and still
accomplish your Ironman triathlon goals? </div>
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I used to ask myself this question frequently in the late
1980’s and early 1990’s when Ironman racing was considered extreme, even among
endurance sports junkies.<span style="mso-spacerun: yes;"> </span>I
consumed article after article on long distance training and read about what the
top pros were doing.<span style="mso-spacerun: yes;"> </span>High volume
was in vogue and the stars of our sport at the time were reportedly spending 40
hour (and more) weeks on the roads and in the water, swimming, cycling and
running. <span style="mso-spacerun: yes;"> </span>25,000 yds. of swimming,
400 miles of cycling and 60 miles of running were common weekly totals.<span style="mso-spacerun: yes;"> </span>The more, the better... you had to pay the price.</div>
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And the truth is, in order to be successful at events like
Ironman,<span style="mso-spacerun: yes;"> </span>it does require boatloads
of training and consistency… don’t let anyone tell you otherwise.<span style="mso-spacerun: yes;"> </span>I discovered this first hand when I
ramped up my cycling workloads in my late 20’s to see “what I could do” on the
bike and it paid off… I finally cracked the 4:45 bike split barrier on a couple
of occasions.<span style="mso-spacerun: yes;"> Higher v</span>olume works when it
comes to Ironman training, but how much volume is ideal for you and what are the sacrifices you'll need to make?</div>
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The issue is time for the age grouper.<span style="mso-spacerun: yes;">
</span>I don’t know about you, but nowadays as a father, business owner and
generally all-around busy guy in my early 40’s, the luxury of “training lots”
is out the window. And honestly, even if I had the desire to “train lots”, I
probably wouldn’t out of fear of getting injured, an inability to recover well due
to age and just plain old guilt! I mean, let’s face it…. your 7-hour long day
of training could be spent doing much more rewarding and productive activities
like: a. playing with your kids, b. volunteering to help others or working on
your next business project or c. “smelling the roses” and relaxing after a hard
week of work. <span style="mso-spacerun: yes;"> I hear rumors of top amateurs who train 25+ hours per week and I can't help to wonder if the sacrifices they make to go a little bit faster is worth it. </span>I need more
results out of a lesser time commitment… and I bet you do too.</div>
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As a coach and long time athlete with lots of personal
experience, I’m convinced that you can get pretty darn close to your athletic potential, within a few percent, with lower volume and more focused and consistent training, certainly in shorter races and even for distances
as long as Ironman.<span style="mso-spacerun: yes;"> </span>I just proved
it to myself again in Kona this year as I posted a 9:22, only three minutes
slower than I did exactly 20 years ago with just around half of the weekly
training volume! Even my best time in Kona, an 8:54 in 1993, required a huge
jump in weekly workloads to eclipse my time of 9:19 in 1991.<span style="mso-spacerun: yes;"> </span>An
increase in weekly training time of 30-40% yielded a result that was only about
3-5% faster on race day. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>If I was racing as a full-time pro to
put food on the table, that sacrifice might be worth it.<span style="mso-spacerun: yes;"> </span>However, if you’re an age grouper
training and racing for personal satisfaction, it makes less sense in the all important "time /
pay back" equation.<span style="mso-spacerun: yes;"> </span>How much is
YOUR time worth on an hourly basis and what is the “cost” of training more than
you need to?</div>
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I have compiled a list of a few “nuggets of Ironman Wisdom” <span style="mso-spacerun: yes;"> </span>on the topic of training less and
getting more out of it that you may wish to consider.<span style="mso-spacerun: yes;"> </span>And if you find these compelling and thought provoking, you might want to consider
some <a href="http://www.coachtroy.com/public/department33.cfm">personal coaching</a> down the road to help you execute them in your program.</div>
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<b style="mso-bidi-font-weight: normal;">Determine:<span style="mso-spacerun: yes;"> </span>What size Engine is under your Hood?<o:p></o:p></b></div>
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Top Ironman Pros in the 8 hr 15 – 30 min. range have an
8-Cylinder with a Turbo.<span style="mso-spacerun: yes;"> </span>Those
from 8:30 – 9 hours have an 8 Cylinder without the turbo.<span style="mso-spacerun: yes;"> </span>Elite Amateurs have an inline 6 with a
supercharger and mid-pack athletes are sporting a nice, steady 4 cylinder.<span style="mso-spacerun: yes;"> </span>We are all born with a certain number
of cylinders and it’s our goal as endurance athletes to maximize the horsepower
they can generate.<span style="mso-spacerun: yes;"> </span>Come to grips
with the size of your engine and do your best with it.<span style="mso-spacerun: yes;"> </span>After a few years of consistent and
steady Ironman training and racing, you’ll get a good sense of your time at the
distance, or where you rank.<span style="mso-spacerun: yes;"> I've found it takes around 5 Ironman races to discover it. </span>At that point, if you’ve
been training properly for Ironman all along, It’ll likely take huge increases
in volume and intensity (or other extraordinary changes to your training plan, and lifestyle) to realize relatively small gains in performance.<span style="mso-spacerun: yes;"> </span>Is it worth it?</div>
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<b style="mso-bidi-font-weight: normal;">Frequency Frequency
Frequency Frequency…..<o:p></o:p></b></div>
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The best runners in the world, the Kenyans, run 3 times a
day.<span style="mso-spacerun: yes;"> </span>The best swimmers do doubles
daily and the best cyclists spend 4-6 hours per day on the bike during key
build phases.<span style="mso-spacerun: yes;"> </span>Frequency is the
key. Swim, bike and run…. In small doses each and almost everyday.<span style="mso-spacerun: yes;"> </span></div>
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<b style="mso-bidi-font-weight: normal;">Base is the Key<o:p></o:p></b></div>
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You are always building base.<span style="mso-spacerun: yes;"> </span>Like bricks stacked one on top of another in strong
building foundations, your aerobic base is accumulated through miles in the legs
(and in the pool).<span style="mso-spacerun: yes;"> </span>Year after
year, you should focus on changing your physiology to get the most horsepower
out of your engine as possible.<span style="mso-spacerun: yes;"> Athletes I coach, especially newbies, see a focus on base early on... and often times comment how that approach helped them reach higher levels several years into their tri careers. </span></div>
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<b style="mso-bidi-font-weight: normal;">Point of Diminishing
Returns<o:p></o:p></b></div>
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Every workout has a point of diminishing return where the
longer you go, the more fatigue you create and the more open you become to
injury.<span style="mso-spacerun: yes;"> </span>Of course, this is
different for everyone, and only through trial and error will you discover that
“point of diminishing returns”, but in my experience, most age group athletes go
over it regularly.<span style="mso-spacerun: yes;"> </span>Will a 4-hour
aerobic run benefit you any more than a 2.5 hr aerobic run will? How about a 7
hour long ride compared to a 5-hour long ride?<span style="mso-spacerun: yes;"> </span>Or, will the extra training break you down and reduce the
quality of the workouts during the rest of the week? Remember, training
adaptations are a result of chronic, cumulative stress/recovery cycles… as an age
grouper, mega-workout sessions should be reserved for rare occasions and for
race day. <span style="mso-spacerun: yes;"> </span>For me, 4 hour rides
tend to be my maximum “long ride” and 2 hours my maximum long run.<span style="mso-spacerun: yes;"> </span>I recover just fine and can bounce back
to train well for the rest of the week.<span style="mso-spacerun: yes;">
</span>Find yours.<span style="mso-spacerun: yes;"> </span></div>
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<b style="mso-bidi-font-weight: normal;">Think about the Day
before and the Day After<o:p></o:p></b></div>
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Always think to yourself, “how will this workout today be
affected by yesterday’s workout and how will it impact tomorrow’s
session.”.<span style="mso-spacerun: yes;"> </span>Be aware of how one
workout fits into your week, relates to the workouts around it and if it’ll set
you back, or help move you forward.</div>
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<b style="mso-bidi-font-weight: normal;">Small Daily Doses<o:p></o:p></b></div>
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Try keeping your volumes lower in each sport while training
each sport more regularly throughout the week.<span style="mso-spacerun: yes;"> </span>Instead of doing three, 3000 yd swim workouts, try doing
four or five 2000 yd workouts a week.<span style="mso-spacerun: yes;">
</span>Or instead of riding your bike 3 days a week, ride 5 days a week for
shorter distances while making your quality days even higher quality. I know of these cool indoor workout videos called <a href="http://www.spinervals.com/">Spinervals</a>, designed specifically for this purpose. ;)</div>
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<b style="mso-bidi-font-weight: normal;">Intensity Counts… but
not Too Much<o:p></o:p></b></div>
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You don’t have to obliterate yourself every time you do an
interval session! In fact, the rule of thumb is to always finish a quality
workout feeling as if you could do a little more. Remember… think about how
today’s workout will affect tomorrow’s workout (or the workout later in the
day!).</div>
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<b style="mso-bidi-font-weight: normal;">Pay Attention to the
Details<o:p></o:p></b></div>
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In addition to training smart, you need to focus on the
other areas of your life that have a direct impact on your performance (and
overall health) including your nutrition, recovery and your mental well-being.<span style="mso-spacerun: yes;"> </span>By training with less
overall volume and not flogging yourself constantly, you’ll find that your mind
is clearer for other important things in your life, and your body won’t be
tetering on the edge of breakdown all of the time.</div>
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<b style="mso-bidi-font-weight: normal;">Discipline Yourself
to Go Easy<o:p></o:p></b></div>
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Aerobic training is not hard training, yet it’s probably the
most important training sessions you’ll do as an Ironman athlete.<span style="mso-spacerun: yes;"> As a coach, the hardest part of my job is convincing a serious athlete to slow down! </span>Avoid allowing every aerobic workout
becoming a race pace session somewhere in the “gray zone” and don't overdo the hard intervals. <span style="mso-spacerun: yes;"> </span>This is counterproductive in developing
your aerobic base for long term gains! </div>
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<b style="mso-bidi-font-weight: normal;">Train Year Round<o:p></o:p></b></div>
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After your season is over, give yourself a break of a few
weeks. When it’s over, jump back on the horse and start building your base
again.<span style="mso-spacerun: yes;"> </span>Focus on technique in the
area’s where it’s needed most. Near the start of your season, a training camp where you spend 4-7 days of higher volume training is a good idea to give you a 1-2% boost in aerobic capacity and set the tone for the rest of your season.</div>
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<b>Have a well conceived Plan</b></div>
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Your Ironman training cycle should include a block of higher volume training sometime during the 8-weeks leading up to race day. Workouts don't need to be epic, but a little longer than your normal workloads. You'd be amazed of what even 3-4, 2-3 hr days in a row of aerobic paced riding can do for your fitness. Again, consider how one day rolls into the next and impacts recovery.</div>
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<b>Know Thyself</b></div>
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Dial in your paces and your zones. Know what makes you tick through using a HR monitor or powermeter to maximize the purpose of each session. In Kona this year, I knew that I had to race within myself to achieve my goals and I leveraged my HR monitor as my personal tachometer as a result of training consistently with it... hitting my splits close to perfection on the bike and the run while staying within my engine size and not needing medical attention at the finish line.</div>
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<b>Train Indoors More</b></div>
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Boring, yes. Effective, absolutely! That hour on the trainer or 40 minutes on the treadmill will force you to focus on what needs to be accomplished during that particular workout session. Even here in sunny Tucson, I spend 2-3 days indoors on the bike and/or treadmill doing short, focused workouts. It's amazing how fit you can become with a 45 minute trainer ride followed by a 30 minute treadmill run! </div>
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Be clear, if you commit to Ironman training as your second job (or first job) and put in the big work, you will go a little faster... probably about 3-5%, and that might be what you're looking for. However, I'm convinced that you can get pretty darn close to your Ironman potential (and meet your short course potential) while maintaining some balance with an approach that emphasizes smart training that's consistent and that maintains your health and life balance. Good luck and feel free to contact me with any questions or comments. </div>
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Train smart, </div>
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Coach Troy</div>
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<i>Troy Jacobson is the Official Coach of Ironman, creator of the Spinervals Cycling series and the head triathlon coach for Life Time Fitness. A former pro in the 1990's, he now competes as a Masters athlete while coaching other age groupers throughout the world. For other Ironman related articles and race reports, browse this website. And for more information about his </i><a href="http://www.coachtroy.com/products/department27.cfm"><b><i>training plans</i></b></a><i> and personal coaching, visit </i><a href="http://www.coachtroy.com/"><b><i>www.coachtroy.com</i></b></a></div>
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<!--EndFragment-->Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com10tag:blogger.com,1999:blog-1492959360683081742.post-18089783542886918962011-10-11T17:30:00.000-07:002011-10-11T17:30:12.632-07:00My 2011 Kona Race Report | Goals MET!!<div class="separator" style="clear: both; text-align: center;">
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Hi and thanks for reading this relatively brief race report on by IM Kona 2011 race experience!<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-j40d9n7vjIs/TpTXPpgscVI/AAAAAAAAAL0/K_LifomzNLU/s1600/kona.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://1.bp.blogspot.com/-j40d9n7vjIs/TpTXPpgscVI/AAAAAAAAAL0/K_LifomzNLU/s320/kona.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Running down Alii Drive with a smile.</td></tr>
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In a nutshell, it was GREAT and probably the most relaxing and enjoyable Kona experience I've had in my 8 times competing in the race. From my companion (Jen, the world's best triathlon significant other) to the Ironman official coaching partner experience and helping many athletes succeed to actually doing the race itself, I left the lava fields of the big island with lots of fond memories this year. This race really has a way of keeping one both humble and grounded.<br />
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I had the goal of finishing within 10 minutes of my time from 20 years ago, 9 hrs, 19 min. (read it <a href="http://coachtroyjacobson.blogspot.com/2011/10/my-pre-ironman-perspective-t-24-hours.html">HERE</a>) and I did just that, finishing only 3 minutes slower in a time of 9:22. It's very satisfying to not only meet a goal, but to also be able match a physical performance achieved many years ago in a 22 year old body. I'm a lucky guy to have had that experience, and I don't take it for granted.<br />
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The race started with the most frenzied and aggressive mass start swim anywhere. 2000 of the best triathletes in the world fought for position as the canon signaled "go time". I don't think I found any clear water until about a mile into the swim, and that only lasted for a short time. Constantly surrounded (and kicked and punched) by my competitors, I exited the water feeling steady and under control in 1:07, a few minutes slower than I'd hoped. I guess I shouldn't expect any better in a rough non-wetsuit swim on only 5000 yds of total swimming per week. duh.<br />
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T1 was incredibly crowded! I was the 633rd person out of the water and I think most of them exited the water with me. :) We worked our way to the bikes.<br />
<br />
Once on the bike, I immediately remembered my strategy of staying within myself and trying to enjoy the race day experience... and not get caught up in trying to ride as fast as I could. The legs felt horrible at first for unknown reasons, but in retrospect, this was good as it forced me to slow down, averaging around a 135 HR (target race pace HR = 145-150) for the first hour. Perfect.<br />
<br />
Packs (Pelotons) on the bike were as enormous as they were on the swim. So many strong riders do Ironman now and can ride around 5 hours, it's almost impossible to break away unless you are an exceptional rider. I give people the benefit of the doubt most of the time and realize that sometimes drafting (and some penalties) is/are inadvertent as you jockey to stay legal when passing and then getting over to the right, but some of the drafting was blatant. I screamed at a few people who were just sitting on wheels. Kudos to my fellow masters competitor and Spinervals Elite racing team mate, Thomas Brunold, who rode a strong and clean race for a podium finish.<br />
<br />
My strategy for this race was to manage the burning of my matches and to stay within my limits all day. I don't train high volumes (long bike = 4 hrs, long run = 2 hrs, long swim = 2000 yds, time per week = 10-12 hours avg. of weekly training), so I knew my ability to go "deep" and recover wasn't like it was when I was training 2-3 times more in my 20's. I also didn't want to suffer on the run as I have in the past. I can't begin to tell you how many bad memories I have out on the Queen K, thinking that each step would be my last for the day. I split a 4:59, hitting a steady 22.XX mph at each time check. Perfect.<br />
<br />
I ran out of transition with the race clock at about 6:15, feeling pretty good about my chances to crack 9:25. The legs were a little bit tired as expected as the asphalt reportedly heated up to over 130 degrees under the intense Kona sun, but the cheering spectators and seeing Jen and my other friends kept my spirits high. I didn't feel blazing fast, but felt steady and my HR was where it needed to be, between 145 and 150 bpm (my LTHR is around 165). I was reeling people in quickly while staying within my limits.<br />
<br />
Once out on the Queen K, I knew that my legs and feet were going to get very sore due mainly to my minimalist approach to Ironman training. Every aid station was a small blessing as I slowed a little to dump ice water on my head and drink water and Perform. I also had a fuel belt filled with bottles of salty water to sip from, to prevent cramping. It worked, no leg cramps all day.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-XXRfY-2nuSw/TpTWn4FZKsI/AAAAAAAAALs/SMso1uLUrtQ/s1600/photo-104.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://2.bp.blogspot.com/-XXRfY-2nuSw/TpTWn4FZKsI/AAAAAAAAALs/SMso1uLUrtQ/s200/photo-104.JPG" width="148" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#1 Support Crew, Jen with me<br />at the finish line.</td></tr>
</tbody></table>
As the miles wore on, each step hurt a little more and required more focus to maintain stride. I remember feeling fully in control at all times however and never "out of it" as I did so many other times when red-lining it in Kona. I even slowed a little on Alii Drive as I approached the finish to soak in the experience ... something I might have missed in the past. I crossed the line with very sore legs but 100% "together" to finish in 9:22 and 131st OA out of 1918 finishers. (Results are <a href="http://kona.ironmanlive.com/#axzz1aWNEnahU">HERE</a> at ironman.com). I'm thrilled with my result and feel so grateful to be able to race at a fairly high level without treating my training as a full time job, but as a daily 1-2 hr habit. There are lots of different ways to train for successful Ironman racing, but if anyone wants to know how to get the most performance out of the least amount of training time, let me know by clicking <a href="http://www.coachtroy.com/public/department33.cfm">HERE</a> or by visiting www.coachtroy.com It comes down to consistency and dedication day-in and day-out while having a game plan, staying within your limits and executing your strategy flawlessly. You can do it too!<br />
<br />
Thanks to everyone in Kona and online (FB, etc.) for your support and well-wishes! I'll be setting some new goals for 2012 and I hope you are too. And if you'd like to see more pics from my race experience, feel free to check out my personal Facebook page.<br />
<br />
Best wishes,<br />
Coach Troy<br />
<br />
<i>Troy Jacobson is the head triathlon coach of Life Time Fitness and the Official Coach of Ironman. This was his 8th time racing in Kona since 1991 with his best placing in Kona of 20th OA as a pro in 1998.</i>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com3tag:blogger.com,1999:blog-1492959360683081742.post-13596375517446342182011-10-07T11:51:00.000-07:002011-10-07T11:51:34.476-07:00My Pre-Ironman Perspective | T-24 Hours<!--StartFragment-->
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-1sLc6aeNk0A/To9IfRhocvI/AAAAAAAAALg/SE3JTBQaopc/s1600/photo-103.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://2.bp.blogspot.com/-1sLc6aeNk0A/To9IfRhocvI/AAAAAAAAALg/SE3JTBQaopc/s320/photo-103.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training on the Queen K. It's a long hot road to that finish Line.</td></tr>
</tbody></table>
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As I’m writing this, it’s less than 24 hours until the start
of the 2011 Ironman Hawaii! First, I wanted to thank everyone for their
well-wishes and support! I really appreciate the positive vibes … thank
you!!!<span style="mso-spacerun: yes;"> </span>Here’s a little bit of an
update on how things are going and my thoughts about race day, as well as my
goals.</div>
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I did Ironman Hawaii for the first time as a 22 yr. old back
in 1991, accompanied by my Dad and sister.<span style="mso-spacerun: yes;"> </span>Back then, Ironman was still very much a fringe event in the
world of endurance sports with only a handful of Ironman distance races
throughout the world. Flash forward 20 years and Ironman is an internationally
known brand and a huge commercial entity generating Millions and Millions of
dollars in revenue.<span style="mso-spacerun: yes;"> </span>My, how times
have changed!</div>
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<br /></div>
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After 1991, I went on to do Ironman Kona six more times and
carved a unique career out of the sport as a coach and athlete.<span style="mso-spacerun: yes;"> </span>Needless to say, the sport and
this event in particular means a lot to me and I feel it’s an honor and a huge
privilege to be able to toe the line again 20 years after my first time…. This
time as a masters athlete.</div>
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<br /></div>
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Many have asked me about my goals for the race.<span style="mso-spacerun: yes;"> </span>Well, my first goal, as always, is to
finish without needing medical attention.<span style="mso-spacerun: yes;">
</span>In fact, Hope, my 7 yr. old, asked me on the phone from Tucson to try
not to get hurt.<span style="mso-spacerun: yes;"> </span>She apparently
still remembers my mangled body and broken bones as a result of crashing at the
Leadville 100 Mountain Bike race last year. I told her not to worry….that daddy
would be fine.<span style="mso-spacerun: yes;"> </span>She was happy to
hear that.</div>
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<br /></div>
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My second goal is to be within 10 minutes of my time in
1991, when I was a young 22 yr. old buck.<span style="mso-spacerun: yes;"> </span>That time was 9:19 and breaks down to approximately a
1:03 swim (2.4 miles), 5:10 bike (112 miles) and 3:05 run (26.2 miles).<span style="mso-spacerun: yes;"> </span>Although I noticed another gray hair
this morning, it would be awesome to try and defy age by beating my former
self! I think it’s a possibility. Even though I’m not as physically capable 20
years later, I know I’m a smarter racer.<span style="mso-spacerun: yes;">
</span>In addition, back in 1991 I raced on a road bike with clip on aerobars,
changed clothes during each transition and supplemented my sodium by eating
salt encrusted powerbar chunks. Technology has come a long way! </div>
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<br /></div>
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Also, now I race for a time as my strategy, not to
‘win’.<span style="mso-spacerun: yes;"> </span>Ego and the desire to win
seem to drive many of the younger athletes, especially testosterone powered
males.<span style="mso-spacerun: yes;"> </span>That makes for a long day
on the race course for many as they “Burn their matches” early out on the Queen
K and then blow up in spectacular fashion. I know… been there, done that.<span style="mso-spacerun: yes;"> </span>Nowadays, I try to focus on staying within
myself, doing my own race and being steady all day long.<span style="mso-spacerun: yes;"> </span>If the day goes well, I hope to hit the
following time goals on this historically difficult race course.</div>
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<br /></div>
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Swim:<span style="mso-spacerun: yes;"> </span>1:05-1:08</div>
<div class="MsoNormal">
Bike:<span style="mso-spacerun: yes;"> </span>5:10 –
5:15</div>
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Run:<span style="mso-spacerun: yes;"> </span>3:10 –
3:15</div>
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Transitions 5-7 minutes</div>
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<br /></div>
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If I can deliver upon these time goals, I’m pretty close to
my 1991 time of 9:19 … 9:30 ish! :)</div>
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<br /></div>
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My third goal, or “perfect day” goal is to podium with a
sub-9:15 time.<span style="mso-spacerun: yes;"> </span>I think I have the
engine to do it, given my recent results over the past two seasons, if
everything goes perfectly well.<span style="mso-spacerun: yes;">
</span>The masters division is incredibly competitive this year with several
former pros toeing the line, so it’s possible that a good day will enable one
of the old guys to crack the 9 hour barrier.<span style="mso-spacerun: yes;"> </span>We’ll see very soon! </div>
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<br /></div>
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In any case, it’s incredible to be here again after
investing so many years competing here in the 1990’s.<span style="mso-spacerun: yes;"> </span>Although I’ll be incredibly anxious and nervous before and
during much of the race, I’ll also be smiling a lot with thankfulness and
gratitude for the ability, good fortune, support from my family and friends
(Jen, thank you!) and good health to still be participating in this unique
sport at this level for so many years.<span style="mso-spacerun: yes;">
</span></div>
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<br /></div>
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I wish everyone doing the 2011 Ironman Kona good luck and to
finish in good health.<span style="mso-spacerun: yes;"> </span>3-2-1 GO!!</div>
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<br /></div>
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Thanks,</div>
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Troy</div>
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<br /></div>
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<i>Troy Jacobson is the creator of the Spinervals Cycling series, official coach of Ironman and the head triathlon coach for Life Time Fitness. Learn more at www.coachtroy.com</i></div>
<!--EndFragment-->
Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com3tag:blogger.com,1999:blog-1492959360683081742.post-25981874236292182982011-09-20T12:02:00.000-07:002011-09-20T12:02:59.208-07:00Iron Focus | 5 Important Tips for Success<!--StartFragment-->
<br />
<div class="MsoNormal">
<a href="http://4.bp.blogspot.com/-PLvBA3RGOlA/Tnjg2kS0pwI/AAAAAAAAALc/5WjF43vSgII/s1600/troy+run+club+shirt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://4.bp.blogspot.com/-PLvBA3RGOlA/Tnjg2kS0pwI/AAAAAAAAALc/5WjF43vSgII/s200/troy+run+club+shirt.jpg" width="200" /></a>Being an Ironman athlete requires a huge investment in time,
money and emotional strength.<span style="mso-spacerun: yes;"> </span>For
many people, it takes on the commitment levels of a second job as more and more
“free time” is spent swimming, cycling and running in pursuit of higher levels
of endurance and speed. And the more you train, commit and invest, the higher the
expectations are for success from yourself as well as from the people you know.<span style="mso-spacerun: yes;"> </span>For some, the pressure of increasing
expectations to perform is too much and has a negative impact on other areas of
life, including family and career. <span style="mso-spacerun: yes;"> </span>And ultimately, this creates a snowball affect whereby your
race performance begins to suffer as well. </div>
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<br /></div>
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I call it the Ironman Black Hole and in my 20+ years of
training, racing and coaching experience, have found that no one is immune to falling into it.<span style="mso-spacerun: yes;"> </span>While participation in our
sport has so many positive benefits including boosting one’s physical fitness,
personal health, self-esteem and self-confidence it can also have negative
consequences when taken to an extreme, including misdirected focus, failed
relationships and even poor health.<span style="mso-spacerun: yes;">
</span>If you’re a veteran of Ironman racing, I bet you know of at least a
couple people in your training circles who have allowed things to spiral a
little out of control.</div>
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How does one cope and find a balance while managing their
personal expectations? </div>
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I’m not a mental health expert, but as a coach I’ve had the
unique opportunity to observe hundreds of athletes over the years and through
those observations, I’ve formed a few key opinions on how best to maintain a
sense of balance in life while performing in Ironman at peak levels. </div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Train Smart, not just Long and Hard:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpLast">
Basically, this means that you need to try to
achieve maximum gains in form and fitness with the least amount of training
time commitment and energy expenditure.<span style="mso-spacerun: yes;">
</span>I’m not suggesting that you don’t need to “pay the price” and log the
miles. I’m suggesting that you need to log the miles strategically in the
course of your annual training cycle, and focus on quality training at other
times.<span style="mso-spacerun: yes;"> </span>Every training session
reaches a point of diminishing returns, and as an example, for some people a long ride of 4
hours might yield better results than a 6 hour bike ride.<span style="mso-spacerun: yes;"> </span>Make it your goal to maximize
your gains in the least amount of time, develop a training plan around that
goal (or have someone do it for you) and execute the plan.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Training is only PART of the Performance
Equation:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpMiddle">
Rest and recovery is of equal importance to
actual training.<span style="mso-spacerun: yes;"> </span>I know of several
dedicated athletes who burn the candle at both ends, squeezing in 20+ hour
training weeks with busy professional careers and the needs of a young
family.<span style="mso-spacerun: yes;"> </span>Eventually, something has
to take a back seat and that’s usually sleep and recovery time.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>When this happens, performance suffers and the athlete gets
lulled into the trap of training more to overcome that perceived loss in
performance, when in reality the key is to train less and rest more! Balance is
critical… rest more for better results.</div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Get Over Yourself:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpMiddle">
You may notice that Ironman training is
inherently a selfish endeavor.<span style="mso-spacerun: yes;"> </span>You
spend large blocks of time focused on your training and recovery needs, not to
mention large sums of money paying for your expensive hobby.<span style="mso-spacerun: yes;"> </span>Then once you start having some success
at the races, your perceived sense of self-worth can expand, as does the size
of your head.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
I’ve observed that the best athletes who
are in the lifestyle over the long term stay grounded and maintain a sense of
gratitude and remain humble for what they are able to accomplish as athletes.
Not everyone has the ability to do what we as Ironman athletes and sometimes we tend
to take for it granted. </div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpLast">
Try to give back by mentoring/coaching
others, volunteering at events or racing for a charitable cause.<span style="mso-spacerun: yes;"> </span>It’ll help keep you focused as well as
help you keep things in proper perspective.</div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;">Remember Why you Train and Race:<o:p></o:p></b></div>
<div class="MsoListParagraphCxSpMiddle">
We all have different reasons for doing
Ironman.<span style="mso-spacerun: yes;"> </span>99.9% of people who
participate in triathlon do it as a recreational pursuit and not to generate
income to support themselves and their families.<span style="mso-spacerun: yes;"> </span>However, if you go to a National caliber race, you’d swear
that every bike on the rack is worth over $5K+ and that every athlete with
their sponsored logo’d team kits, strutting their stuff, was a full-time pro
racing to win and to get a paycheck to put food on the table.<span style="mso-spacerun: yes;"> We know this is not the case.</span></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
I’ve seen athletes get so worried about how
they do and what people will think about them based on their results, they tighten
up and get paralyzed<span style="mso-spacerun: yes;"> </span>with fear,
ending up having sub-par performances and in the process, not enjoying the race experience. </div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
Research and experience shows that an athlete
in a relaxed but focused state performs at optimal levels.<span style="mso-spacerun: yes;"> </span>Don’t spend unnecessary emotional
energy worrying about what other people think of your result, because truth be
told, no one really cares as much as you do! (Except perhaps your coach!)</div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle">
Remind yourself frequently, especially
before your key “A” race, that the sun will shine the next day regardless of
your placing in the age group. <span style="mso-spacerun: yes;"> </span>Have
fun out there on the course, keep it loose and remind yourself of why you race
and your performance will reflect your attitude.</div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b>Learn to Deal with Adversity:</b></div>
<div class="MsoListParagraphCxSpMiddle">
There is one thing that is guaranteed
during the course of an Ironman and that is that something “bad” or unplanned
will happen.<span style="mso-spacerun: yes;"> Sounds a little bit like life, huh? </span>The day is long and
hard and there are so many moving parts and variables, from getting goggles
knocked off in the swim to having a mechanical on the bike to puking up your GU
on the run.<span style="mso-spacerun: yes;"> </span>Everyone out there
racing with you wants that “perfect” day, but few, if any, will experience it.<span style="mso-spacerun: yes;"> </span>Learn how to deal with adversity and
not allow it to have a negative impact on your performance. <span style="mso-spacerun: yes;"> </span>Plan for it (i.e. know how to change
your tire quickly) and be mentally prepared to deal with it if and when it
happens.<span style="mso-spacerun: yes;"> Remember, having a good attitude is a key to race day success when things don't go your way. And whatever you do, never throw your bike or scream at a volunteer! </span></div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle">
In reviewing these five key
observations, I notice that I’ve been guilty, at least to some degree, of
falling to the dark side on a few of them at one point or another over my
20+ year triathlon career and have learned the hard way how to overcome.<span style="mso-spacerun: yes;"> </span>My hope is that you can use these
observations to better your training, balance your life, lift your attitude and take your Ironman
performance to the next level!</div>
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<br /></div>
<div class="MsoListParagraphCxSpLast">
Good luck and train smart!</div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoListParagraphCxSpLast">
Coach Troy</div>
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<br /></div>
<div class="MsoListParagraphCxSpLast">
<i>Troy Jacobson is a former pro, creator of the Spinervals Cycling video series, Head Tri-Coach for Life Time and an Official Coach of IRONMAN. Learn more at www.coachtroy.com</i></div>
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<i><b><br /></b></i></div>
<div class="MsoListParagraphCxSpLast">
<i><b>Learn more about developing your </b><a href="http://www.coachtroy.com/products/item217.cfm"><b>IRON FOCUS</b></a><b> by downloading the 45 minute audio and complimentary workbook by clicking </b><a href="http://www.coachtroy.com/products/item217.cfm"><b>HERE.</b></a></i></div>
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Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com5tag:blogger.com,1999:blog-1492959360683081742.post-81601239228637969912011-09-09T12:46:00.000-07:002011-09-09T12:48:00.056-07:00Improve Your Cycling Efficiency to Ride Faster<br />
<div style="font-family: Verdana, Arial, sans-serif; font-size: 12px;">
<i>"Efficiency and energy conservation are keys to faster cycling." </i></div>
<div style="font-family: Verdana, Arial, sans-serif; font-size: 12px;">
<br /></div>
<div style="font-family: Verdana, Arial, sans-serif; font-size: 12px;">
Have you ever experienced riding behind an accomplished road cyclist or mountain biker and marveled at the smooth, effortless and fluid manner in which they pedal the bike? As with anything in life, those who excel in a particular area make it look "easy," and we tend to forget the hours and hours of time and effort that went into perfecting their craft.</div>
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To the average person, pedaling a bike might seem like an activity that requires little skill or technique development. This is far from the truth, however, for the competitive cyclist or triathlete who depend on efficiency and energy conservation in order to generate maximum velocity at the lowest possible metabolic cost.</div>
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As with any skill set, the more you practice good form and technique and ingrain those movement patterns into your neuromuscular pathways, the more you are likely to perform at a higher level on race day. There are several things to think about when the goal is to improve your cycling efficiency. I've listed a few of them below for your consideration.</div>
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<li><strong>Bike Fit:</strong> The lightest, coolest and most expensive bike on the block doesn't mean a hill of beans if it doesn't fit you properly. Saddle height, fore and aft position, reach to the handlebar, cleat position on your shoes and even crank length will all play a factor in your pedaling efficiency.<br /> </li>
<li><strong>Aerodynamics vs. Power:</strong> This is an age old question that all triathletes must deal with at one time or another. Cycling fans might remember Miguel Indurain <b></b>(i.e. "Big Mig"<b></b>) time trialing in the TDF<b></b>(Tour de France<b></b>) on his steel Pinarello bike almost looking as if he was sitting upright on his aero bars. On the other end of the spectrum was Hour Record Holder, Chris Boardman, the creator of the now-banned "superman" position, which stretched him out on the aerobars as if he were flying, cutting a hole in the wind while low to the ground. Big Mig chose to produce more power instead of trying to get his 6'2" frame lower to the ground in an aerodynamic tuck; whereas Boardman leveraged his smaller stature and flexibility to maximize his aerodynamics. During your bike fit, determine what's best for you in terms of power output and comfort or aerodynamics.<br /> </li>
<li><strong>Cadence Range:</strong> Let's face it... some athletes are "mashers" and some are "spinners." Research shows that most inexperienced cyclists tend to pedal bigger gears at lower cadences in contrast to more experienced riders who tend to pedal at higher cadences <b></b>(85-95 RPM or Revolutions Per Minute<b></b>). Former TDF champ and Team Telecom Rider, Jan Ullrich of Germany, was famous for mashing a huge gear-inch as he blasted to 30+ mph average speeds during Time Trials, earning him the description as a "Diesel Engine." Seven-time TDF winner, Lance Armstrong, proved that riding with an exceptionally high cadence of 100+ RPM was a good way to race a bike and win. Different athletes, different riding styles. I encourage most athletes to find a middle ground and typically, a cadence range of 80-90 RPM works best as a "sweet spot."<br /> </li>
<li><strong>Drill, Drill, Drill:</strong> Perfect practice makes perfect. Every time you go out for a ride, think of good form. Focus on a fluid pedaling action with a relaxed upper body and a flat back. As the road tilts up or as you ride into a head wind, think about pulling back and up a little more, using the entire pedal stroke, which serves to unweight the opposing leg. Allow for your knees to track naturally over the pedal spindle and not to splay out. Incorporate high cadence drills of 20-30 seconds at 110+ RPM into your weekly training plan. Get very comfortable riding on your aerobars for hours on end.</li>
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I encourage every serious cyclist and triathlete to invest time and energy into improving their technique and efficiency by using the ideas listed in this article. You'll be very pleased with the results come race day!</div>
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Train smart,</div>
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Coach Troy</div>
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<i>For several excellent indoor trainer cycling workouts designed to improve skill and technique, check out www.spinervals.com and in particular, </i><a href="http://www.spinervals.com/products/item163.cfm"><i>Spinervals 38.0 - Develop Technique and Power</i></a></div>
Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com2tag:blogger.com,1999:blog-1492959360683081742.post-5274307332418884332011-08-30T20:02:00.000-07:002011-09-01T11:27:31.472-07:00Life Time Chicago Tri Race Report | Add this race to your Bucket List!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RCmRNmHBf4o/TlwxX9NTGVI/AAAAAAAAALU/_bvK1lfzeeQ/s1600/photo-93.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-RCmRNmHBf4o/TlwxX9NTGVI/AAAAAAAAALU/_bvK1lfzeeQ/s320/photo-93.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting ready to enter the water in Wave #46 with<br />
Female and Male 25-29 age groupers at the 2011<br />
Life Time Chicago Tri!</td></tr>
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<div class="MsoNormal">The 2011 version of the Life Time Chicago Triathlon is in the record books. I had the opportunity to race it this year, the first time since 1994, and wanted to share my experiences and thoughts in this race report.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">About 8500 people competed in the event, including an Olympic distance race (1 mile swim, 25 mile bike, 6.2 mile run), a sprint distance (.5 mile swim, 15 mile bike, 5K run) and even a kids tri. Taking place in downtown Chicago along Lakeshore Drive, the venue is amazing as you race with Lake Michigan on one side and the cityscape on the other. Athletes from around the world come to experience the world class event as well as the world class city.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The Olympic Distance is part of the Life Time Triathlon Series, the Race to the Toyota Cup, and is stop number five in the 7-series race. It attracts the very best professional and amateur athletes in the sport as they compete for money and prestige. The largest in the series with 8500+ athletes, it’s also one of the largest triathlons in the world. (<a href="http://www.chicagotriathlon.com/">www.chicagotriathlon.com</a>)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">One of the many highlights of the weekend is the expo, which takes place on Friday and Saturday at the Chicago Hilton. One of the largest consumer tri-expos anywhere, it’s a great opportunity to get great deals on tri-related gear and to speak with manufacturers reps and other industry insiders. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I decided to race Chicago as a tune up for Kona. Due to some personal issues and nagging, minor injuries, I hadn’t been able to race as often as I would have liked this summer, so this was my last chance to get rid of some “race rust” before toeing the line in Kona in early October. I was excited to race again and test the legs in competition.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">About a week before the race, I got an email from Life Time Fitness’ PR department ace, KJ, that they wanted me to do a live interview for the local Chicago ABC affiliate at 8:50 am on race morning at the swim start. This meant that I’d have to be bumped from the elite division start at 7:20 am to wave 46, combining 25-29 yr old men and women, at 9:20 am. I knew the course would be very crowded at that time and race conditions would change, but duty called and I had to put my own personal race goals to the side in support of my employer. After all, Life Time Fitness has 9 health clubs in the Chicago market and owns the race series… I was more than happy to contribute in any way I could and do my part.<br />
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</div><div class="MsoNormal">All bikes needed to be racked before the Sprint race started at 6 am, and that meant you had to have your bike set up and vacate the transition area by 5:45 am. 8500+ bikes in one transition area is an amazing sight to see! After racking my Kestrel 4000, I went back to my hotel room to relax a bit before my interview was to take place at 8:50 am.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The weather conditions on race morning proved to be challenging. While the temperatures were great (mid-70’s) with clear sunny skies, the waters were very rough due to high winds, which also affected the bike leg. After my 3 minutes of fame on ABC Chicago, I quickly slipped into my TYR wetsuit and stood in the corral with my wave, wave 46/ Men and Women AGE 25-29. One of the women looked at me, probably wondering to herself, “What’s this old dude doing here?”, and said to me, “Don’t be rough with us girls.”. I smiled and then responded politely, asking her not to be rough with me.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Lake Michigan was like a washing machine as waves went off like clockwork every 4 minutes. At the gun for my wave, I went out pretty hard to try and establish position quickly. The swim takes you along the sea wall, so your spectators can walk by you as you make your way along the course. I could see Jen and Stacy Keifer of Keifer Swim Wear, female overall winner of the sprint race, cheering me on. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Being in wave 46 was a bit of a challenge for me, as I anticipated it would be. Even in the swim , by far my weakest leg, I had to swim over, under and through (two head on collisions) seemingly dozens of slower swimmers from the waves in front of me. It was brutal and I’m sure that, along with the current and choppy waters, did nothing to speed up my swim time. In any case, it is what it is and I exited the water to run the 450 yd. sprint to T1 where I quickly found my bike among the masses.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The 40K bike takes you on the inner lanes of Lake Shore Drive and is quite interesting. Most of the road is newly paved, making for comfortable and fast riding, with only a few exceptions and rough areas with potholes. Contrary to other USAT sanctioned events, here you ride to your left and pass on the right. Many people on the course followed this rule loosely, and I found myself yelling “on your right” literally hundreds of times, usually thanking people as they moved over and I rode by. On a couple dangerous occasions, the rider must have thought I said “move right” and started to nudge me into Lake Shore Drive Traffic … scary. And once, as I rode past an athlete and courteously cautioned her, "on your right", she yelled after me, “F-you, A-hole”! I rode away from her as fast as I could! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Stiff cross winds, head winds and weaving in and out of other riders made for a challenging bike ride and I was happy to enter T2 unscathed in about 1 hour. I was also happy to have not witnessed any crashes by my fellow competitors. I found my rack in the far reaches of the huge transition area and headed out on the 10K run.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">It was starting to heat up a bit, but it was still comfortable, especially compared to Tucson weather. I often wondered what it would have been like to start early in the day with the elite wave. In any case, I felt strong on the run, but again found myself weaving in and out of other competitors through some of the narrow paths of the run course, encouraging some of the athletes who looked like they were having some difficulty. I had my heart rate monitor on and was pleased with my effort as I was tagging a steady 5:50 / mile pace with a HR of 165-170. I also took a moment or two to enjoy the incredible crowds and views of the water and the city… amazing! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Once I crossed the finish line, I was happy with my effort and quickly found Jen waiting for me. We had a bite in the VIP area, said hello to the JANUS and other Life Time Fitness folks and enjoyed watching and cheering for other athletes finishing on a gorgeous yet challengin Chicago day. My motor ran well that day, and despite not racing with the elite wave early in the morning, I was pleasantly surprised by finishing 6<sup>th</sup> Elite (time adjusted), posting the fastest amateur bike split and 4<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">th</span></span> fastest run of the day. Yipppeee, Mission accomplished…. Race Rust is gone! <br />
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I want to congratulate the many first timers out there for taking the plunge into the choppy Lake Michigan and finishing the race. And hats off to the top pros in the race to the Toyota Cup who showed us how fast people can really go. Well done!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The Life Time Chicago Triathlon is a race that every triathlete needs to put on their bucket list. Racing in a major U.S. City is a great experience and really makes you appreciate the logistical challenges encountered by the race organizers. For the experienced triathlete, it’s a great race to challenge yourself against top level competition and for newbies, it’s an awesome opportunity to enjoy a big city triathlon experience. Put it on your calendar for 2012 and I'll see you there. (Register and get more info at <a href="http://www.chicagotriathlon.com/">www.chicagotriathlon.com</a>)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Train Smart, </div><div class="MsoNormal">Coach Troy<br />
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<i>Coach Troy is the Head Triathlon Coach for Life Time Fitness. To learn more about Life Time, visit www.lifetimefitness.com. </i></div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-79676662291100889072011-07-26T13:53:00.000-07:002011-07-26T13:53:07.478-07:00Don't Forget the Quality Work - Workout Ideas for your 70.3<!--StartFragment--> <br />
<div class="MsoNormal"><a href="http://1.bp.blogspot.com/-kSd6JEuHuoA/Ti8npzlNVCI/AAAAAAAAALQ/We52LSXngBk/s1600/Spinervals_BeginnerTriathlete_b-01.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-kSd6JEuHuoA/Ti8npzlNVCI/AAAAAAAAALQ/We52LSXngBk/s400/Spinervals_BeginnerTriathlete_b-01.jpg" width="102" /></a>IM 70.3 racing blends the need for both speed and endurance.<span style="mso-spacerun: yes;"> </span>In many ways, an IM 70.3 training program will resemble that of an Olympic distance one, with the possible exception of longer “long days” and an extended aerobic endurance base period.<span style="mso-spacerun: yes;"> </span>In any case, incorporating shorter and faster workouts each week for speed development is a key to IM 70.3 success. Here are a few speed workout ideas for you to try.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Swim Workout</b></div><div class="MsoNormal">1.2 Miles is pretty darn close to the 1.5K’s you’ll swim in an Olympic distance race.<span style="mso-spacerun: yes;"> </span>For most age group athletes, consistent workouts in the 2000-3000 Meter range will suffice. Here’s a good one combining some tempo work for strength and sprints for power.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">(All swims are freestyle unless described as ‘choice’, in which you can do whichever stroke you wish.)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Warm up </div><div class="MsoNormal"><i>200 choice</i></div><div class="MsoNormal"><i>4x50 build @ 1 min.</i></div><div class="MsoNormal"><i>4 x50 drill (your choice of drill)</i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Main Set (repeat two times)</div><div class="MsoNormal"><i>200 steady pull w/small hand paddles</i></div><div class="MsoNormal"><i>4 x 100 steady tempo @ 10 sec. rest</i></div><div class="MsoNormal"><i>4x50 fast swim @ 20 sec. rest</i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Cooldown</div><div class="MsoNormal"><i>100 kick w/ board (no fins)</i></div><div class="MsoNormal"><i>200 choice</i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Bike Workout</div><div class="MsoNormal">I’m a huge fan of doing quality bike workouts on the trainer. 45 minutes to 1 hour of focused quality work is more valuable than hours of “junk” road mileage, in many instances. Try this workout as your weekly quality session in order to improve your power output over 56 miles.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Warm up</div><div class="MsoNormal"><i>5-10 minutes</i></div><div class="MsoNormal"><i>3 x 30 sec. ‘hard’ @ 30 sec. res</i>t</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Main Set</div><div class="MsoNormal"><i>5x4 min. tempo (choose a gearing to ride at 80 rpms at or near your threshold power and/or HR) @ 1 min. rest</i></div><div class="MsoNormal"><i>5 x 15 sec. power sprints (heavy resistance and near maximal power) @ 1 min. rest </i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Cooldown 5-10 minutes</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Run Workout</div><div class="MsoNormal">Treadmill training, like bike training on the fluid trainer, gives you the ability to maximize your workout time while also helping to avoid the pitfalls of pounding your body on the asphalt.<span style="mso-spacerun: yes;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Warm up</div><div class="MsoNormal"><i>10 minutes of jogging pace at 2% grade, then do 4 x 30 sec. ‘striders’ (increase speed) @ 30 sec. res</i>t</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Main Set</div><div class="MsoNormal"><i>8 x 90 sec. (3% grade and at 5K pace) @ 1 min. rest</i></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Cooldown for 10 minutes of easy jogging</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">While these workouts described above are simple, they are very effective and will add the much needed speed development component required for successful IM 70.3 racing as you build your overall mileage. <span style="mso-spacerun: yes;"> </span>Give it a try and good luck at your next race! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Train smart,</div><div class="MsoNormal">Coach Troy</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><i>Coach Troy Jacobson is the Official Coach of IRONMAN. In the mid- late 90’s, he won several well-known Half Ironman distance races including Eagleman, Vineman and Buffalo Springs Lake Triathlon. Learn more at </i><a href="http://www.coachtroy.com/"><i>www.coachtroy.com</i></a><i> or for his indoor cycling workout videos, visit www.spinervals.com</i></div><div class="MsoNormal"><br />
</div><!--EndFragment-->Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com1tag:blogger.com,1999:blog-1492959360683081742.post-26269597646481778572011-07-25T08:30:00.000-07:002011-07-26T07:19:25.133-07:00My Report: Spinervals Taping featuring Ray Lewis | EPIC!<div class="MsoNormal">Wow! In my 15+ years of exercise video production, I’ve never had an experience like I did this past weekend with the video taping of two new Spinervals Team Sports Performance workouts with Ray Lewis. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><a href="http://3.bp.blogspot.com/-0NRVRZni8BI/Ti2GeOU2sqI/AAAAAAAAALE/6H7HCDZYvls/s1600/ray+lewis.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-0NRVRZni8BI/Ti2GeOU2sqI/AAAAAAAAALE/6H7HCDZYvls/s1600/ray+lewis.jpg" /></a>First, a little background. Ray Lewis (his Official Website, <span class="Apple-style-span" style="font-family: Calibri, sans-serif; font-size: 15px;"><a href="http://THERL52Group.com/">THERL52Group.com</a></span>) is a Super Bowl MVP and multi-time All Pro linebacker for the Baltimore Ravens who will undoubtedly go to the Hall of Fame as one of the best defensive players in the history of the NFL. Even as he nears the end of his career now in his mid-30’s, he’s still revered as one of the best in the league and is the leader and soul of the Raven’s football team. Ray’s level of stardom and admiration in Baltimore and with football fans throughout the country is that of a rock star. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I grew up playing football since the age of 10 through my freshman year in college, so I’ve always loved the game and I follow it as much as time allows. I’ll never forget when the Colts left Baltimore in Mayflower trucks for Indianapolis in the dead of night when I was a kid. That was a sad day. I think that if I had not discovered and fell in love with the sport of triathlon, I would have pursued a career as a football coach.</div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-xBZNRSJxk1M/Ti2Hd2nZBmI/AAAAAAAAALI/ibHxqLYZ9Gc/s1600/photo-90.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://3.bp.blogspot.com/-xBZNRSJxk1M/Ti2Hd2nZBmI/AAAAAAAAALI/ibHxqLYZ9Gc/s320/photo-90.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting the first workout with Ray at Under Armour.</td></tr>
</tbody></table>The story goes that Ray has been using Spinervals workouts as part of his off-season conditioning program and was seeing the results he wanted. So, when the unique opportunity presented itself to have one of greatest players of the game take part in a Spinervals video project, I wasn’t about to pass it up. As they say, when opportunity knocks, you'd better be prepared to answer the call. After a few conference calls and meetings with Ray’s business partners and agent, Marc Rosen, we quickly set a date to shoot in July, prior to the start of training camp for NFL teams. I am humbled by this because a star athlete like Ray can work with whomever he wants. It's an honor to me that he chose Spinervals and further validates the benefits of intense indoor cycling workouts for all athletes.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The location chosen was the headquarters of performance apparel company, Under Armour (Official Website, <a href="http://www.underarmour.com/">http://www.underarmour.com/</a>). Another incredible Baltimore success story, Under Armour is one of Ray’s sponsors and features him in many of their iconic commercials, including the slogan, “Protect this HOUSE!” </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The casting of the athletes for the videos were handled by a long time friend and former pro-cyclist, Kristy, and her business partner, Greg, a former NFL player and U.S. Olympic Bobsledder. They recruited some former professional athletes, including former NBA star Gheorghe Muresan and former Baltimore Oriole, Michael Young, in addition to local high school and collegiate team sport athletes (LaCrosse, Football, Basketball, etc.). We even had a top Fitness Competitor and Raven Cheerleader in the videos to cover more athletic pursuits. And, of course, we had a few road cyclists and triathletes involved to stay true to our roots, competitive endurance sports training.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The day of shooting was flawless, as usual. My production group included Mark Gambo and his crew at Jomar Productions, Torrence, Nancy and Heather. We have exercise video making down to a science … as I guess we should after 15 years and over 70 titles! <span style="font-family: Wingdings;">J</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I had not met Ray before the morning of the shoot. He arrived with an entourage of people including his fiancé, personal assistant and personal chef/nutritionist. He has an aura and a special presence about him that is apparent as soon as he enters a room. People stared as their football hero got ready to mount his LOOK carbon bicycle attached to the green Kurt Kinetic Fluid Trainer as other athletes got on their own bikes or SPINNER NXT's. He graciously and very genuinely posed for pictures and signed autographs before and after the video tapings.</div><div class="MsoNormal"><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-lzGe5BJyULY/Ti2H6efO_GI/AAAAAAAAALM/NSv4t5QJ_nI/s1600/photo-91.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://1.bp.blogspot.com/-lzGe5BJyULY/Ti2H6efO_GI/AAAAAAAAALM/NSv4t5QJ_nI/s320/photo-91.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coaching Ray through a tough set of intervals.</td></tr>
</tbody></table>Ray started using Spinervals videos and added cycling to his legendarily intense training regimen about 1 year ago. He is known as one of the hardest working athletes in the sport, training 6 hours a day, 6 days a week in preparation for the football season. He likes Spinervals for the interval training, and saw how workouts like them can benefit team sport athletes, typically concerned more with short burst explosive power and speed than with endurance. In a way, he’s a visionary, and looks beyond traditional training in the Strength and Conditioning field for team sport athletes. He believes that his hard training on the bike has helped his speed, power and stamina and that’s why he wanted to get together with me to let other Team Sport athletes know of his discovery. Spinervals Team Sports Performance workouts will help take speed and strength athletes to new heights of success and Ray is creating this path.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Once on the bike, I was immediately impressed by his pure athleticism. Here was a man of incredible speed, size (6’1”, 250 lbs) and strength and during the first set of high cadence leg speed drills, he was smooth and steady, spinning his legs at over 130 rpms. “Awesome!”, I thought to myself… “he truly does “get it”. You should have seen how the bike frame seemed to twist and bend at times when he performed high power intervals… frightening. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The two workouts are about 50-60 min. in duration and feature a warm up, a technique set, an anaerobic threshold set and a power/speed development set. A gradual progression, intensity builds throughout the workout. As anyone knows who does my workouts, I really get into it during the hard sets. I think that comes from my football background where emotions and intensity are so important, as opposed to patience and ‘holding back’, as in endurance sports. In any event, during the hard sets when I was getting into it and talking about ‘heart’ and ‘focus’ and ‘paying the price to win’, Ray was getting into it too. He’s a born motivator and we were playing off of each other’s emotions and intensity. His intensity, and that of the other athletes, was incredible and it gave me goosebumps with each hard set. I felt like I was in the huddle with Ray getting ready to defend a 4<sup>th</sup> and goal with one yard to go for a TD in the 4<sup>th</sup> quarter. My adrenaline was spiked so high during those sets, I can’t describe the feeling in words! I hope you can ‘feel it’ when you do the workouts. Here's a sample video of his intensity on the field, </div><div class="MsoNormal"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/BxlSqEHwQFs?feature=player_embedded' frameborder='0'></iframe></div><div class="MsoNormal">Thanks goes out to my long time sponsors and partners, Life Time Fitness, SPINNING, Kurt Kinetic and FORD for their continuing support. And thanks to Under Armour and GARMIN for their help in making this a reality. Finally, thanks to the professional team at RL52, including Ray Lewis, Marc, Greg, Kristy and Laura... as well as the athletes who took part in the workouts. Awesome job! </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Look for these new videos to be released in Fall 2011.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Train smart,</div><div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">-<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span>Coach Troy<br />
p.s. for more pics from the video taping, please visit SPINERVALS on Facebook</div>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com0tag:blogger.com,1999:blog-1492959360683081742.post-35774998166720307482011-07-09T08:08:00.000-07:002011-07-09T08:08:22.467-07:00Spinervals supports our Wounded Warriors | Team 4MIL<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">In the spring of 2010, we produced a set of Spinervals Videos in Annapolis, Maryland (<b><a href="http://www.spinervals.com/products/item169.cfm">Spinervals Volumes 36, 37 and 38</a></b>) featuring members of <b><a href="http://team4mil.org/">Team 4Mil</a></b>. Team 4Mil is a group of active and retired military, representing each branch of the U.S. Armed Forces, racing in the RACE ACROSS AMERICA (RAAM) to raise awareness and money for the <b><a href="http://www.woundedwarriorproject.org/">Wounded Warrior Project</a></b>. A percentage of revenues generated from the sales of these videos are donated to their organization in support of this worthy cause. They recently won the Armed Forces Cup at the 2011 RAAM!</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">We are proud of this team and honored to support their efforts in helping our Wounded Warriors. For more information about the Spinervals videos starring these athletes, click<a href="http://www.spinervals.com/products/item161.cfm"> HERE. </a> </span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><b>LETTER FROM TEAM 4MIL</b></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Dear Troy,</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Please pass on to your Spinervals and Lifesports team that, in large</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">part, because of the generous support of your company, Team 4Mil was</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">successful in completing our 2011 Mission. Spinervals revenue from</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">the Warrior Edition has helped our finances and our ability to bring</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">two wounded warriors on to the crew this year and additionally plan to</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">field a team of WW for 2012 in either a mixed or fully comprised team.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Please accept our sincere thanks on behalf of the entire Team 4Mil</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">family--2011 Mission Complete! Our team of military serviceman</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">competed with integrity and passion--we indeed helped define a "new</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">normal" for our wounded warriors. If you have the time, please check</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">out the brief photo essay (<a href="http://tinyurl.com/3rfdv4k">http://tinyurl.com/3rfdv4k</a>) put together by</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">our media Team 4Mil member, Bruce Buckley.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Thank you for helping us "Keep the Warrior Spirit Alive!"</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">.....</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">To our Team 4Mil Sponsors and Supporters,</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Team 4Mil Wins the 2011 Race Across America (RAAM) Armed Forces Challenge Cup</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Team 4Mil, an 8-person racing team, completed the 30th anniversary</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">RAAM, in a blazing time of 5 days 12 hours 5 minutes (22.6 mph), won</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">the 2011 Armed Forces Challenge Cup, and finished second overall.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">The team of 8 racers and 21 crew, which included several wounded</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">veterans who accounted for four Purple Heart Medals, was successful in</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">returning the Armed Forces Cup to the United States from the United</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Kingdom and is proud to have successfully competed in the largest and</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">most competitive field of racers ever assembled to compete in RAAM's</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">challenging and majestic 3000 mile course.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">RAAM's Race Director, George Thomas proclaimed, ?Team 4Mil is the most</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">organized squad of racers this event has ever seen?, as lessons</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">learned from 2010 demonstrated that planning, training, and execution</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">are key to a successful completion of the world's most challenging</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">endurance race. By all accounts, Team 4Mil exceeded its objectives by</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">enhancing a strong support network of financial contributors and</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">product sponsors who align with the team's goals that support US Armed</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Forces participation in RAAM and support rehabilitative activities for</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">our wounded veteran population. We recognize that without your</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">support, we could not operate as a 100% volunteer organization. Your</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">support helps us to empower our wounded veterans to "a new normal.?</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Thank you for your contribution and we look forward to expanding the</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">team's activities in 2012.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">In advance of the publication of our 2011 photo-journal, which is</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">anticipated by October 2011, please enjoy an introductory digital</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">presentation composed by Team 4Mil member Bruce Buckley. The link is:</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><a href="http://tinyurl.com/3rfdv4k" style="color: #497699; text-decoration: none;" target="_blank">http://tinyurl.com/3rfdv4k</a></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">If you have any questions, please don't hesitate to contact our</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">president at dan@team4mil.org or our racer captain at</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">weinsteinjames@yahoo.com</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
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</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">Sincerely,</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><br />
</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">2011 Team 4Mil</span>Coach Troyhttp://www.blogger.com/profile/09306868354049155432noreply@blogger.com0