• 2 minutes 3 seconds
    30 Second Run Intervals to Help Your Running Speed

    We love 30-second intervals to help improve your run speed in a triathlon.  These can give your running speed a boost with a very low risk for injury.

    13 April 2020, 5:10 pm
  • 2 minutes 59 seconds
    Avoid these run mistakes for a faster run.

    It's crucial to treat triathlon as ONE DISCIPLINE.  Here are a few things we see often and avoiding these things can help your overall performance.

    12 April 2020, 2:03 pm
  • 33 minutes 5 seconds
    What did Coach Adam do to pull off 9:55 at Ironman Arizona?

    Ironman Arizona was a HUGE personal best for Adam.  In this episode, we dig into the details of his training.  If you've ever classified yourself as a non-runner, you'll want to listen to this one.  Adam not only posted a new personal best, but he also negative split the marathon.  

    19 December 2019, 11:57 pm
  • 9 minutes 18 seconds
    What is lactate build rate and how it can impact your Ironman race intensity.

    A high lactate building rate or Vlamax is a measure of your anaerobic capacity.  Too high of a Vlamax impacts the sub-max intensity you will be able to sustain in an Ironman.  

    3 October 2019, 2:10 am
  • 4 minutes 46 seconds
    Common mistakes in the weeks leading up to your Ironman

    Don't make these mistakes as you begin your taper for your Ironman.  Stick with what you have done and don't deviate.

    2 October 2019, 12:24 am
  • 8 minutes 49 seconds
    A shift to lower cadence riding helped this athlete qualify for Kona back to back years.

    Not everyone needs to or should ride at a high RPM. I also share an easy to do bike cadence test you can do on your trainer at home to help you dial in your ideal cadence range for an Ironman

    9 June 2019, 7:01 pm
  • 4 minutes 30 seconds
    Message to my Athletes - Training is intentional.

    I'd like to share a message I sent out to all of my athletes yesterday.  If you find yourself wanting to "crush" every workout, this one is for you.

    7 June 2019, 10:19 pm
  • 8 minutes 16 seconds
    The oxygen cost of 95, 85, and 75 RPM - A case study.

    I switched from a mid 90 cadence to a mid 70's cadence.  Since then I have improved my bike times and  qualified for Kona 5 times.  My previous 14 races were in the 90's.  

    23 May 2019, 11:39 pm
  • 10 minutes
    Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.

    Improving your FTP or anaerobic threshold is important but you also need to understand how your body uses fuel below this intensity, especially if you race the Ironman and Half Ironman distance

    10 May 2019, 2:59 am
  • 11 minutes 34 seconds
    Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.

    These same principles apply to Ironman and Half Ironman triathletes.  

    8 May 2019, 12:40 am
  • 2 minutes 30 seconds
    A better Ironman run is not just about more running. 3 changes to help you run better off the bike.

    Look at your Ironman run as part of the entire race rather than an isolated event.  These three principles will help you improve your race day performance as well as your run.

    2 May 2019, 11:25 am
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