Haven’t had a chance to post anything in the last few days…so here’s what I’ve been up to: Thursday (11/12): 75 minutes on the bike15 minute warm-up followed by 5 min. of hills, then 5 min. of fast flatsRepeat the 5×5 five times10 minute cool-downTried to keep HR in zone 3 during the entire 50 […]

So if you are a triathlete or follow triathlon’s you may have seen a video from last weekend’s Ironman Florida that’s floating around the internet. It’s a video showing about 20 or so athlete’s on the bike portion of the race. It’s recorded from a camera mounted on a cyclists helmet. They are all very […]

It’s been a few weeks since I did any intervals, so after a failed attempt at swimming (see below), I did some 1/2 mile intervals. Started with 10 minutes of warm-up, then went right into my intervals with 1:00 rest in between. As usual, I wanted to keep them around the 3:40 mark: (1) 3:28(2) […]

Mixed it up in Spin Class this morning. We did some interval training, which was a good way for me verify my cycling heart rate zones. After a good 15 minute warm-up we started in with 5 minutes at an easy pace (Zone 1). Then 4 minutes of a little harder work (about 5 beats […]

Headed out around 7:30 this morning for a ride. It was about 45F, so I put on the Under Armour gear and long bike pants. I pledge my allegiance to Under Armour…the stuff works! Only part of my body that didn’t stay toasty was my toes. With all of the run-specific training I did over […]

During my run on Tuesday of this week, I wore my HR monitor and was disappointed to learn that my “comfortable” running pace put my HR in the 155-161 range. According to my HR zones established during my VO2 Max test, this put me in Zone 3-4. In order to train aerobically and increase endurance, […]

My wife and I have been making an effort to eat at home more often. We’ve decided to do this for lots of reasons (it’s cheaper, we have a 4 month old, it’s easier to eat healthy at home). We both try and eat as healthy as possible and it’s just tough to find something […]

Read this on Joe Friel’s blog this morning…regarding VO2 max: If you want to be an elite athlete you need to have a high VO2max. But that just gets you to the start line. To compete well you also must be economical…and you need an anaerobic/lactate threshold at a high percentage of your VO2max. [The […]

Today’s workout consisted of a run and a quick swim.The run was to be a 5 minute warm-up followed by 25-30 minutes of running in zone 2 (extensive endurance zone). My heart rate for zone 2 is between 139 and 151. This is the zone that I need to train in to build my endurance. […]

Finally getting back into a routine following a few weeks of easy training after the Louisville Half-Marathon. This phase of my training is called the “Prep” phase. Based on the training plan outlined in Joe Friel’s “The Triathlete’s Training Bible”; you start with the date of your first “Priority A” race. Then counting backwards, you […]