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News / triathlon
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Dec 05, 2013
After I overeat, how long before I gain weight?
Read more →Several athletes (and non-athletes) I know have mentioned that it seems they have a two-week rule. That is, they seem to be able to overeat for a period of time and then after roughly two weeks – boom! The scale says weight gain. The opposite seems to be true for these people as well. That is, when they begin the New Year’s resolutions of weight loss it take two weeks of vigilance before the scale shows a stable weight loss. What is going on? There are many factors that influence whether you gain weight or lose weight. Let’s begin with...
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Nov 26, 2013
Lots of Workouts to Help Keep Your Training Plan Fresh
Read more →I received great news that my trademark for the product concept of Workouts in a Binder® was renewed. You can find four different editions of this product on the website. The first product, Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance includes workouts for triathletes and swimmers alike. If you get bored doing the same sets over and over, check out this waterproof book (yes, take it to the pool deck!) to find 80 different workouts to help you go faster or farther. There are training plans included too. Also for swimmers is Workouts in a...
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Nov 18, 2013
Plyometric Workouts for Cyclists and Triathletes
Read more →Cyclists, mountain bikers and triathletes are often hesitant to try plyometrics because they don’t know where to begin. In this blog, I’ll give you a basic floor routine that you can use to get started. Also included are instructions for more advanced athletes. General Instructions for All Plyometric Workouts Plyometric workouts need to be done on a good jumping surface. Concrete or other very hard floors should be avoided. Also, a good pair of crosstraining or court shoes should be used for plyometric (plyo) workouts. Warm-up 10 to 20 minutes on a bike or running before starting a...
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Nov 15, 2013
Getting the most power using a heart rate monitor for training
Read more →Many of the athletes that I coach use power – and many don’t. For those that don’t have access to power, you can still get the highest average power output for your heart rate efforts. Those of you using my books or online training plans recognize this workout description – or something close to it: These intervals begin work on lactate threshold speed. On a mostly flat course or indoor trainer, complete the prescribed intervals allowing heart rate to rise into the Zone 3 over the course of the interval and no higher. After heart rate is in Zone 3,...
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Nov 14, 2013
How many calories do I burn in a triathlon?
Read more →Q. Hi Gale. ~ I weigh 150 pounds and I'm trying to figure out how many calories I burn when I complete a triathlon. I'm using triathlon training to help me drop some weight and live a healthier lifestyle. In advance, thanks for your help (if you have that kind of info). F. B. A. Hey F.B. ~ I don't have a chart for your exact weight, but I do have charts for a 130-pound person and a 180-pound person. You can almost split the difference between the two charts to get pretty close. You can find the charts...
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Nov 01, 2013
Training Consistency Trumps All
Read more →I often get asked the questions: “What is the best exercise I can do for strength training?” “What is the best interval workout for swimming, cycling or running?” “What is the best training plan to make me faster next season?” The single best thing you can do between now and March 1 of next year is having consistency in your training. Design a training plan that is not too little, not too much, but just right for you – to allow for consistency. This is much better than a training plan for your cycling or triathlon goals that is too...
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Oct 12, 2013
How many hours do I need to train for an Ironman triathlon?
Read more →My famous “13 Weeks to a 13-Hour Ironman” is easily one of my top triathlon training plans. An experienced triathlete with reasonable fitness can be ready for an Ironman in just 13 weeks, training no more than 13 hours per week – and – achieve a 13 hour race or better. Many, many athletes have sent me notes letting me know they have achieved race times well below 13 hours using this training plan. How fast you will go on race day depends on your athletic history and current fitness. You don’t have to give up your life and divorce...
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Sep 09, 2013
How tired should I feel during my training plan?
Read more →Your training plan is designed to stress your body. All training plans (triathlon, running and cycling) also include recovery days and weeks. It is normal to feel fatigued or tired after workouts designed to take your body and fitness to the next level. If you start to feel “wiped out” consider taking one of the optional workouts as a day off, or cutting back your next workout. It is often life (job, family and friend) stress that can tip you over the edge and bring on an illness. You will notice when life is mostly smooth, it is easier to...
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Jun 05, 2013
Half-Ironman (70.3) triathlon training plan, 3-to-1 or 2-to-1 training cycles?
Read more →Good morning, Gale. My name is Rob and I am a self-coached triathlete who purchased your 2nd Edition of Training Plans for Multisport Athletes book. I am very excited to delve into all the plans; but, for now I do have one question regarding modifying the 27-week half-Ironman (70.3) plan. Before I ask my question, as a point of reference I used another coach last year training for my first Ironman. During that time the coach had me follow a 3-to-1 work-recovery week cycle with more training hours than shown in your plan. I ended up sick six times during...
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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...