Here's How To Train Harder on the Bike for Faster Splits

Training 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.

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:

22.0 - Time Trialapalooza
36.0 - Warrior Training

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:

W/up 15-20 minutes
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.)
Cooldown 15-20 min.

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.

Good luck!
-Coach Troy

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 FB page to learn more and to download the plan.

Behind The [Ironman] Scenes With Coach Troy

Ironman 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!

Check it out as I discuss getting started in the sport -- and why I love coaching -- in this short video clip by IronmanLive:



What are your big race goals for 2012?  Lock it down and start getting ready!

Happy Holidays!
Coach Troy

p.s. If you're not already taking the Spinervals 32 Day Challenge , you should be!

2011 Spinervals Challenge! | U Have What it Takes?

C'mon everyone... take the Spinervals Challenge with me! 

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.

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!

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!;)

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 Facebook page 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 Facebook page.  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... NO ONE QUITS ONCE YOU GET STARTED!

BECOME AN OFFICIAL FINISHER
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 OFFICIAL FINISHER of the 2011 Spinervals Challenge!  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?!

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?

Rules and other misc. thoughts:
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!).

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.  ;)

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!

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!

5. This isn't a rule, but I'd like to request that you post to our Facebook page (Here) 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!

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!

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!

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.

9. Maintain a good sense of humor.  No one is making you do this... you brought the torture upon yourself!

Here are some FAQS:


1. Question: Do I need to have Spinervals DVD's to participate and if so, which ones do I need?

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:

Recommended Videos to Consider
- Aerobic Base Builders | Including 16.0, 17.0, 18.0, 21.0, 25.0, 39.0
- 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
- 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
- Power & Speed Training | Including 20.0, 23/C, Team Sports Vol. 1 and 2
- Interval Training w/ Variety | 1.0, 3.0, 6.0, 10.0, 23.0, 29.0, 33.0, 36.0, 37.0
- Technique Training | 8.0, 12.0, 23A, 38.0

Most of the titles listed above can be found by clicking HERE. And if you'd like to purchase discounted bundles of several titles, go HERE.

You can also choose to substitute other titles from our Fitness and UltraConditioning series, as you see fit. See... I'm flexible!

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 here.

2. Question:  Does this cost me anything?
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. ;)

3. Question:  How do I get started?
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 HERE.  If you already have an account, simply assign me as your coach.  Once you do this, email us at info@spinervals.com and place in the subject line, Spinervals Challenge, and then mention your full name and that you registered for a training peaks account.

Otherwise, watch this blog and our facebook page daily as workouts will be posted as well as video titles to obtain.

4. Question:  If I use training peaks, when will you load the plan to my TP calendar?
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.

If you have additional questions, let us know at info@spinervals.com and we'll be glad to help you out.

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.  You'll finish the year with a BANG and go into the New Year with your highest fitness levels ever!!! WHOOOT!

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.

Good luck and train smart,
Coach Troy

Ironman AZ Preparation Update

A quick update on the life of this endurance sports coach. :)

North Tucson road to nowhere.

Well, Ironman Arizona is creeping up ... just over 2 weeks away. YIKES! I have been swimming for a couple of weeks now with about 8 workouts under my belt since getting the go-ahead from the doc after my collarbone repair surgery (and about 10 wks out of the water).  My workouts consist of 1000-1500 yds of mostly 'steady' swimming. I started doing some 100 tempo efforts in the past few workouts... man, I am sssllloooowwww.

I took about 5 years off from swimming and got back into it in March of this year.  I got myself back into decent shape, hitting about 24 minutes for the mile and 30 minutes for the 1.2 mile in my events earlier this year.  I've never been a super swimmer, probably because I've never made the sincere commitment to become one.  Why? Because I've never really enjoyed swimming all that much. I like the feeling of finishing the workout :), but I get bored easily and most of my career training the swim, even as a pro, consisted of 1000-1500 yd workouts with a few masters workouts now and then sprinkled in for some speed/tempo.  Even with minimal swimming,  back 'in the day', I was able to go 26-28 min. at the half IM,  58-60 min. in Kona and even posted a 56 min. swim at IMLP one year! I still don't know how I managed that!

So, I'm an underachiever when it comes to the swim leg of the triathlon and always have been.  It's ashame really, and one of my only regrets that , as a younger athlete... I didn't focus more on the swim and turn myself into a sub 55 min. IM swimmer. Had I done that, I probably would have been 'in the hunt' in major events because I could pretty much bike and run with most of the contenders, with the exception of the top tier guys.  But once you're off the back and 'miss the train', you're working alone and it's tough to make up any ground at that level.

Now as a masters athlete, I found this year that I'll give up 2-4 minutes to the top masters swimmers in the Olympic and Half IM distances.  That's close enough to be a contender if my run is strong, which it seemed to be this year.  IM AZ might be a different story however!

My biggest concern for IMAZ is the toll the swim will take on me in terms of fatigue.  I need to be patient, and remember that my fitness and endurance on the swim is insufficient to take it out hard from the gun.  I need to line up with the 1:10-15 hr swimmers, and try to get into a pack and swim comfortably.  If the day goes well, a 1:10 might be in the cards.

Going into the bike, I need to be mindful of the matches I burned in the swim, and go out easy and start hydrating and eating immediately.  I know I'll be tempted to drop the hammer (I remember the good ole days of being able to split sub 4:45's!) , but know in my gut that's suicide.  A conservative bike will hopefully get me to the run with a few matches left over... where the carnage will begin.

My running fitness is good, despite my 3 weeks of power walking after my injury and surgery. :)  I did some long runs of 2 hrs recently, but my body felt like it was falling apart, so I decided to back it down and toe the line in good health but not in perhaps the best marathon shape.  I have lots of aches and pains, probably from the years of abuse I placed on myself as a high school football player/wrestler (and some college) and then 12 solid years of serious tri racing, including 15 Ironmans, several marathons, dozens of half IM's and lots of training miles.  It all catches up to you and everyone has to pay the piper some day.  Geez, if I feel this way at almost 42, how am I going to feel when I'm in my fifties?

In general, my 'engine' is strong, and if my chassis can hold it together, I could have a solid race performance. My 4:11 at IM 70.3 Racine earlier this season showed me that I may still have the mojo to race a competitive Ironman and perhaps finish in the 9:30 - 10 hr range. The question will be how much my recovery from the injury has impacted my endurance and lactate threshold after so many weeks off from training... and how my reoccurring leg cramp issues get resolved on race day.

In any event, I cannot tell you how happy and grateful I am to even be considering racing in 2 weeks! When I crashed at Leadville, broke the collarbone badly and fractured the 2 ribs (they still hurt, btw!), I was pretty bummed...thinking my season was OVER.  Even if IMAZ turns out to be 'one of those days', it'll still be a blessing to participate.

Thanks for your support.  Train safe and train smart.
- Troy

Riding in the rain and World Spinning Conference

Back to the routine now after being away for a few days. Isn't it amazing how emails pile up quickly when you don't stay on top of it? If anyone has a secret on how to manage the email thing more effectively, I'm all ears! :)

Weather here in Tucson is a bit rainy with overcast skies and temps in the lower 60's. While not the best training weather, I know some of you would prefer this over having a foot of snow on the ground and blustery winds :). I'll feel like I'm riding in Belgium, getting ready for the spring classics (drizzle, cold, etc.). Today my hope is to get out for a ride, maybe a swim (ugh) and if time allows, a treadmill run this evening. I tell you what... training for racing really helps eliminate 'junk time' from the day's routine! If you waste a minute with inefficiency, you don't get everything completed. I guess that's why the busiest people are the most successful, eh?

In June, Spinervals will be sponsoring the World Spinning and Sports Conference at the Omni International Hotel in Miami! This will be my 3rd year at the event as a speaker and my first as a sponsor. We'll be sponsoring the welcome dinner, one in which several hundred people are expected to attend. This conference is a really great event for fitness professionals and indoor cycling enthusiasts. My hope is to 'bridge the gap' between the indoor group fitness cycling world and the 'indoor cycling for performance on the roads' world. We'll be training SPINNING instructors about how to leverage the 'Spinervals Method' of training so that outdoor riders get the most out of their indoor training. You can learn more about the WSSC 2010 by clicking here. I hope to see you there as we'll have a Spinervals booth at the expo.

Another cool series of events we're sponsoring is the Indoor Triathlon Series at Life Time Fitness. There are over 80 of these 1 hr triathlons (10 min swim, 30 min bike, 20 min run) at LTF centers around the country! I feel that you can get your 'race legs' by doing these short hard races... so if you're near a LTF, check one out... go to www.indoortri.com

That's all for now. Gotta write some programs, talk to some coaches and athletes and respond to several emails before hitting the road for a ride. Have a good one.

Train smart,
Coach Troy