News

  • Jan 31, 2015

    How can I easily move your 70.3 triathlon training plan forward one day?

      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 27, 2015

    How to train for a 70.3 Triathlon and Leadville 100 Mountain Bike Race

    I have had training plan questions from three endurance athletes asking how to train for both a triathlon and the Leadville 100 Mountain Bike Race. Though I don't have a specific training plan to point you to, I can give you some tips. Let's begin with one athlete's specific questions: Hi Gale! I was one of the fortunate mountain bikers to be chosen in the lottery to ride the 2015 edition of the Leadville 100 Mountain Bike Race. I am excited, anxious and honestly a bit terrified. I looked at your mountain bike training plans on your Training Peaks page...

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  • Jan 12, 2015

    Leadville 100 Mountain Bike Race Plan is Now Available!

     10 Finishes for the 1,000-Mile Buckle! Leadville 100 Mountain Bike Race Plan General Description The new Leadville 100 Mountain Bike Race training plan is here! After many, many requests I designed a plan specifically for the legendary Leadville race. The plan is 28-weeks in length to prepare you specifically for this race. You can find it on my TrainingPeaks page here. (The entire list of training plans is on my main page.) Below is additional information on the training plan. Know that when you purchase the plan, you will also receive a 21-page pdf file with supporting information. THE PLAN...

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  • Jan 09, 2015

    Comparing Energy Bars and Foods

    An Ironman® athlete I am currently coaching was diagnosed with metabolic syndrome. The doctor he worked with to lose some weight (before coming to me) recommended one of the foods he considers for long distance training and racing is Uncrustables®.  She liked this product because it is convenient, comes packaged like a bar and is easier to swallow than many traditional bars. She also mentioned they are a good balance of quick, intermediate and slow releasing calories.   Learning about what foods work for my current Ironman® athlete sent me on a journey of charting various bars that I, and...

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  • Jan 08, 2015

    How to adjust the cycling or triathlon training plan for a hilly course

    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?

      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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  • Dec 17, 2014

    Success in the off-season is higher speed or power for an aerobic cost

    I often ask my athletes to produce the most speed for the least cost. In the off-season, when athletes aren't focused on racing, I will look at aerobic cost. For example, I will assign a negative-split workout where the goal is to go out at a Zone 1 heart rate. This can be an out-and-back course or it can be a loop. On the way back, the athlete is to run or ride as fast as possible – without exceeding the top of Zone 2 heart rate. I want to know how fast or powerful you can be at an...

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  • Dec 11, 2014

    A-race planning when life doesn't cooperate

    If you race long enough, there will definitely be at least one year, and perhaps more, when training will be sub-optimal. For the goal-oriented athlete, it is tough to swallow less than stellar paces and placing for any race. Your mind wanders to what others will say when they look at the race results sheet. "What happened to Gale, how did she get so slow?" "Her training must be terrible." "She's making all kinds of training errors." "She has no discipline." You might begin to imagine what it feels like to be the slowest person in your training group. Visions...

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  • Nov 20, 2014

    Stuck on the indoor bike trainer this weekend? Here's a long workout for you.

    If you're stuck on the trainer and need a new workout idea, I've got one for you. Even if you don't need it now, you might need it later – save it. Road ride with Zone 3 intervals and 20" sprints too By Gale Bernhardt Warm-up 20 minutes at Zone 1-2 intensity*. Use power as the primary intensity target, use heart rate as the back-up if you don't have power. 2 x 10 minutes at Zone 3 (5:00 recovery intervals at Zone 1) 3 x 20 seconds high power output (80% of all-out-fast) with 4:40 recover intervals at Zone 1...

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  • Nov 20, 2014

    How to start building your training plan for next season

      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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