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News / intensity
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Jan 14, 2014
Questions on intensity, workout order and a new bike
Read more →Hi Gale - I have a few questions for you. I recently purchase your online program but I have so many questions. On the plan it says to swim 1 hour and run 30 minutes, but do I have to run immediately after the swim or later on the day? What do you mean when biking in zones 1 and 2? What is the best bike I should get if this is my first year with triathlons? M.K. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hey M.K. ~ Welcome to the sport of triathlon! You have some good questions. Let me see if I can help....
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Sep 03, 2013
Solid training plan scores PR times and podium results
Read more →(A dirty girl face from a fun and dusty race.) I don’t often write about my own training and racing results. This is primarily because I find the most joy in my work when I help other people get faster or go farther. I’m the first to admit, I’m happy when I’m fast too. I ended the 2013 race season by defending my age group win at the Dakota Five-O Mountain Bike Race. I was in the top 20 women overall, and at 55 I was the oldest woman at the race. For those of you that think you’re too...
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May 23, 2013
Are you training too much?
Read more →If you’ve finished your first race of the season and your results were less than expected, perhaps you’re training too much? It is common for endurance athletes (triathletes, mountain bikers, cyclists and runners) to have a very high work ethic. A great work ethic is a good trait, but it must be tempered. Take a look at your training plan to see if training volume and intensity over the course of several weeks looks like a rolling course profile. There should be climbs and descents, or peaks and valleys. Resist the temptation to follow an ever-increasing volume and intensity program...
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May 20, 2013
Mono-speed, mono-volume and group workouts are the enemies of optimal performance
Read more →A cyclist hired me to review his training plan. What I saw in his plan were several common errors made by many self-coached cyclists. (Triathletes and mountain bikers make the same errors.) Perhaps my advice to him can help you too. 1. Change intensity. Often, self-coached athletes make the mistake of doing every workout at a mono-speed (really intensity) that is not fast and not slow. New athletes get lured into this trap because at the beginning of developing fitness, mono-speed doesn’t appear to hamper performance improvement. This is primarily because new endurance athletes have no fitness so as long...