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News / triathlon
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Dec 20, 2016
Is it okay to modify the ready-to-use triathlon training plan?
Read more →Q. Hi Gale, Last week I started following your TrainingPeaks program "Triathlon: Base Period (Winter, Off-Season) Training". After the first week is almost done I noticed that the trainings that were an exact match to the training parameters are colored in green while shorter ones or longer ones are colored in red. Is it OK if I do a longer ride? For example even if here winter is quite nasty, there are still days when I can go out and do a 50-100km ride. I also like to train for future contests, but I also like riding just for the...
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Aug 30, 2016
What Does a it Look Like to Periodize Training? (A Periodization Training Plan)
Read more →The photo above is a glimpse into my personal training plan periodization. The chart comes from the Strava Fitness and Freshness graph. TrainingPeaks has a similar graph, but the Strava graph is more visual for my purposes in this column. The left side or y-axis of the graph in the photo tracks fitness as measured by Strava’s calculations. Though I think it underestimates mountain biking difficulty and therefore fitness and freshness, overall I think it does track pretty close to my performance. The x-axis of the graph is time, 2011 through 2016. It is pretty easy to see that I...
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Jan 31, 2015
How can I easily move your 70.3 triathlon training plan forward one day?
Read more →Hi Gale, I have just bought your 70.3 beginner triathlon training plan and loaded it onto my TrainingPeaks account. I would like it to start on a Sunday, not a Monday as Sunday is my day off. I cannot seem to do it. I have the premier edition of TrainingPeaks. Can you please let me know how to do it? Thanks, Toby ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hi Toby, First, thanks for using one of my training plans to help you succeed. In the plan, Sunday tends to be a big workout day - so I'm not sure you want to move the...
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Jan 08, 2015
How to adjust the cycling or triathlon training plan for a hilly course
Read more →My triathlon and cycling training plans are structured so that you can use them for a flat or hilly courses. The progression, or periodization, of training is accomplished by designing the daily and weekly workouts to optimize training time. One part of this optimization is training intensity. When a plan specifies interval work at a particular training intensity, one of the best parts of the training plan is that the work can be accomplished on a flat section of road for those doing a flat race or the work can be done as hill repeats. For those doing rolling courses,...
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Dec 31, 2014
Is the 12-Week Base Training Plan Followed by the 9-Week Triathlon Race Plan a Good Combination?
Read more →Hi Gale - I have your book "Training Plans for Multisport Athletes." I have been considering the Faster Olympic 24-Week Plan. I completed a 70.3 last September and admittedly have done very little since. I plan to start back up in January with my sights on a mid-June race. My concern with the 24-week plan in the book is the total hours and arrangement of the workouts vs. what I can fit into my schedule. I checked out TrainingPeaks and found your 12-week base plan (3.75-8.25 hours per week) and your Intermediate Olympic Plan that is 9 weeks long...
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Nov 20, 2014
How to start building your training plan for next season
Read more →In my work with athletes seeking personal coaching, one of the things I ask them to do is to reflect back on the previous season. The second thing I ask them to do is look forward to next season. These two items help me assemble the foundation of the training plan heading into next season. With a few simple questions, we can set direction for the next race season while using information from the previous season. We use what worked well in the past season, while avoiding mistakes of the past. Perhaps these questions will help you too. ...
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Oct 28, 2014
Should I use heart rate or power in the triathlon training plan?
Read more →Dear Mrs. Bernhardt, Greetings from Germany! I do have a question about your training plan, Triathlon: Base Period (Winter, Off-Season) Training, Phase 1: 4.75 to 9.5 hrs/wk - especially about the bike part . Unfortunately it's not clear for me, if the zones you describe in the cycling parts are power zones or heart rate zones. Example: Endurance - Z3. Should I stay in power zones 1-3, or heart rate zones 1-3? I am looking forward to your answers. S.S. ~~~~~~~~~~~~~~~~~~~~~~~~ Hello S.S. ~ By design, you can use heart rate Zone 3 or power Zone 3 if you have a...
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Oct 16, 2014
Training plans are intentional progressions to bring athletes to a new level of fitness
Read more →Hi Gale, I saw your twitter feed commenting on the difference between exercise and training. Though you referenced another columnist, can you expand on your thoughts some more? I'm a big fan and I've used several of your training plans. I know they work. Now that I'm gaining more experience as an endurance athlete, I'm more interested in understanding why your plans work. Any information you can give to help me learn (without giving away secrets!) is much appreciated. Regards, C.S. ~~~~~~~~~~~~~~ Hi C.S. ~ First, thank you for letting me know my plans help you succeed! In short,...
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Oct 14, 2014
Questions on a swim workout, preparing to kick butt
Read more →Q: Hi Gale, I recently bought your book “Swim Workouts for Triathletes.” I’m afraid as someone without a swimming background I am stuck on the first drill terminology: in the 30-minute #1 workout (beginner) it reads halfway through the workout: 4 X 50 2-2-2 :10 RI. (For the advanced it has 6 X 50 2-2-2.) The part I don’t get is the “2-2-2.” I have scoured the book and can’t find an explanation. Why are there three “2”s for four intervals?? What does it mean? Please help. I am an age grouper who recently did the Malibu Olympic distance...
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Oct 03, 2014
Gale Bernhardt Consulting Selected as One of Top 6 Online Trainers
Read more →Today I was pleasantly surprised, humbled and honored to be selected as one of Men's Fitness Magazine's top online trainers. The honor was for providing dedicated workouts and advice for athletes. In the magazine, they pulled a nice quote from the Tough Love blog written in August. I must say it feels great to have triathletes, mountain bikers, road cyclists and runners value my training plans and advice. For the recognition, thank you Men's Fitness ~ Note: What I didn't catch in the original tweet to me is that it is an international honor - Men's Fitness Magazine, U.K....