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September 16th, 2014 by

12 TriForcers at the Big Kahuna Half– everyone podiumed or PRd!

Big Kahuna 2014

12 TriForcers made their annual pilgrimage to Santa Cruz to race the Big Kahuna triathlon.   Everyone either podiumed or PRd! (Except Monzy, but he managed a sub 5 and a pose down victory!)  Also congrats to TFer Dean Johnson … finish reading 12 TriForcers at the Big Kahuna Half– everyone podiumed or PRd!


September 15th, 2014 by

Oui! Oui! TriForcers Race 70.3 World Championships in Mont Tremblant

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This year has been a fun year for TriForcers at the 70.3 distance with several 70.3 podium finishers and ten 70.3 Worlds qualifiers with five of us making the trip to Canada to race.  The venue and course was amazing– we … finish reading Oui! Oui! TriForcers Race 70.3 World Championships in Mont Tremblant


July 15th, 2014 by

TriForce at Muncie & Vineman 70.3: Club Champions, 3 Podiums, Five 70.3 World Qualifiers & lots of PRs!

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This was one of those weekends where it’s even more awesome to be a triathlon coach. On July 12th, we had 2 TriForcers race at Muncie 70.3 and both crushed it.  Then on July 13th, we had a big group … finish reading TriForce at Muncie & Vineman 70.3: Club Champions, 3 Podiums, Five 70.3 World Qualifiers & lots of PRs!


May 27th, 2014 by

Announcing: TriForce Ironman Arizona Online Training Group!

Coach Coady - 8:56 at IMAZ 2012

Reach your goals at Ironman Arizona 2014 under the expert guidance of coaches and Kona qualifying athletes Kevin Coady (personal best 8:56 IMAZ) and Rob Gray (personal best 9:40 Kona). Whether your goal is to qualify for Kona or just … finish reading Announcing: TriForce Ironman Arizona Online Training Group!


April 4th, 2014 by

TriForce at Oceanside 70.3: 4 World Championship Qualifiers, a Podium, 3 top 10s (and an 11th), 6 sub 5s (and a 5:00:11), 8 PRs, Club Champions!

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TriForce made our annual pilgrimage to southern California for the classic Oceanside 70.3.  For some of us it was just a chance to shake off the winter rust, for others it’s a key tuneup for early season A races, but … finish reading TriForce at Oceanside 70.3: 4 World Championship Qualifiers, a Podium, 3 top 10s (and an 11th), 6 sub 5s (and a 5:00:11), 8 PRs, Club Champions!


April 4th, 2014 by

TriForcer Rune Qualifies for Kona at IMNZ (in his first IM!)

rune and ken glah

Congrats to TriForcer Rune Dahl who qualified for Kona in his first ever Ironman race at IMNZ.   Rune worked his butt off and (just as importantly) meticulously dialed in his nutrition and pacing over the course of several key … finish reading TriForcer Rune Qualifies for Kona at IMNZ (in his first IM!)


October 24th, 2013 by

Rob Gray’s 9:40 at Kona Race Report

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TriForcer Rob Gray is probably the most disciplined, hard man on the team.  Despite a busy job at Google and  a growing family (an energetic 2 year old plus a new baby), Rob managed to train 20-28 hours per week … finish reading Rob Gray’s 9:40 at Kona Race Report


October 21st, 2013 by

9:15 at Kona Race Report

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  This was the first time I had the chance to prepare all year for Kona since I qualified when I went 8:56 at IMAZ.  Training went well-  was at lifetime best run & swim numbers and my bike equaled … finish reading 9:15 at Kona Race Report


April 18th, 2013 by

TriForcer Rob Gray Qualifies for Kona at IM Los Cabos! (2nd AG, 5th amateur)

Right athlete- wrong race.   Rob at Oceanside 70.3 (pretend it's Mexico)

Ironman Los Cabos Race Report Short Version Ironman Los Cabos, 17th March 2013 My 3rd attempt at Kona qualification, this time nothing went wrong! Total time 9:42 2nd in M35-39 AG, 5th amateur, 26th overall Swim 1:09 (9 mins slower … finish reading TriForcer Rob Gray Qualifies for Kona at IM Los Cabos! (2nd AG, 5th amateur)


November 24th, 2012 by

8:56 at Ironman Arizona Race Report

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A sub 9 Ironman was my big dream for 2012.    I wanted to do it at IMCDA but my race was cut short when I was hit by a car about 13 miles into the bike.  After the race … finish reading 8:56 at Ironman Arizona Race Report


October 23rd, 2012 by

TriForcer Guillaume Finishes Top 10 in his AG at Kona! His Ironman World Championships 2012 Race Report.

Guillaume DeZwirek Kona 2012

I was lucky enough to be spectating at Kona this year to watch Guillaume kill it in his Kona debut.  His race report below is republished from Guillaume DeZwirek’s blog. Follow him on Twitter @guidezwirek. The alarm went off at 3:45 … finish reading TriForcer Guillaume Finishes Top 10 in his AG at Kona! His Ironman World Championships 2012 Race Report.


January 10th, 2014 by

TriForce Virtual Sprint Triathlon Results!

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The challenge- (on separate days) do a 400 swim tt, a 12 mile bike TT and a 5k run race.  Put them into the spreadsheet and compete with your fellow TriForcers!  Congrats to everyone who participated (especially TriForcers who live … finish reading TriForce Virtual Sprint Triathlon Results!


December 28th, 2013 by

TriForcer Koul Lost 84 Pounds!

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It being New Year’s resolution time, I thought I’d post the success story of TriForcer “Comrade Koul” who lost 84 pounds!  Koul has learned to balance a crazy job at a Microsoft (including regular 48 hour “hackathons”) with a healthy … finish reading TriForcer Koul Lost 84 Pounds!


December 12th, 2013 by

New TriForce 1 hour per day offseason plans!

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“the offseason”: a term with many meanings. I personally use it to mean any time when we’re not yet seriously building up / ramping up for a specific race. For example, if your “A race” is Ironman Arizona in November, … finish reading New TriForce 1 hour per day offseason plans!


October 10th, 2013 by

TriForce at Kona 2013. Gray v. Coady: The Battle of the Banana Hammocks!

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TriForcer Rob Gray & I will be facing off in the “Battle of the Banana Hammocks” at the Ironman World Championships on Saturday! Here are some numbers to help you place your bet. Gray v. Coady


September 17th, 2013 by

My Big Ironman Kona Training Day

Kona Pre Swim

A couple weeks ago I headed out to the Big Island for a week of Kona preparation.   The highlight of the camp was an Ironman rehearsal day: * swim 2.4 miles in Kailua Bay * bike 105 miles of … finish reading My Big Ironman Kona Training Day


September 11th, 2013 by

TriForce at Big Kahuna: Rob Gray 3rd overall in 4:19, lots of PRs!

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Overall it was a great day for TF at Big Kahuna! Rob Gray won the 35-39 AG and was 3rd overall including elites (following orders to run at IM heart rate!) with a time of 4:19.  Not bad for a … finish reading TriForce at Big Kahuna: Rob Gray 3rd overall in 4:19, lots of PRs!


August 31st, 2013 by

24 Hours at the Big Island

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Today’s guest blogger is TriForcer (and wife extraordinaire) Caroline.   11am Fairmont Orchid Hotel, Kohala Coast. This hotel happens to also be the host hotel for the Honu 70.3. We stayed here for a couple of days and enjoyed our … finish reading 24 Hours at the Big Island


July 2nd, 2013 by

TriForce wins the club championship at IMCDA

Andrew celebrates his 4 hour PR!

TriForce won the division V club award at IMCDA last weekend.   Check out the pics of Andrew (in speedo in front of everyone at awards) accepting the trophy from Mike Reilly with Snickers. Highlights of the day include John … finish reading TriForce wins the club championship at IMCDA


June 27th, 2013 by

TriForcers Sian and Theo win at the Hammerstein 24hr MTB race

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TrForcers Sian “The Afterburner” Turner and Theo “Van” Goguely were the top finishing 2 person team at the Hammerstein 24 hour MTB race (they also beat several 4-12 person teams!) They wrote up this entertaining report (written in tandem) to … finish reading TriForcers Sian and Theo win at the Hammerstein 24hr MTB race


April 13th, 2013 by

TriForcer Sian Turner first overall at Xterra Real Granite Bay!

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TriForcer Sian Turner was FIRST OVERALL at Xterra Granite Bay a couple weeks ago.  This was a well deserved victory– Sian’s dedication to her training has been outstanding this year (including a 30 runs in 30 days with a few … finish reading TriForcer Sian Turner first overall at Xterra Real Granite Bay!


April 4th, 2013 by

TriForce @ Oceanside 70.3: Speedo Fest, 9 PRs, 6 sub 5s, Club Champions!

Mike Reilly- honorary TriForcer!

We had 14 TriForces or TriForce alums racing at the California 70.3 at Oceanside.  It was a super fun weekend of racing and speedo wearing debauchery that I don’t think I’ll soon forget! TriForce wins the division 5 clubs division … finish reading TriForce @ Oceanside 70.3: Speedo Fest, 9 PRs, 6 sub 5s, Club Champions!


March 26th, 2013 by

How I Fall Asleep The Night Before A Race

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  Pic from Lava Magazine Article Serious Recovery: Why Triathletes Need More Sleep. Although many great athletes can barely sleep the night before a race, getting a decent  night of sleep before a race is a nice advantage.  2 of … finish reading How I Fall Asleep The Night Before A Race


February 5th, 2013 by

TriForce at Kaiser Half Marathon: A Festival of (11) PRs!

Andrew and Mike

 We had 12 TriForcers (or Googlers) I coach (and 1 alum) racing this weekend in San Francisco, Golden Gate Park.  11 PR’d (including everyone who raced here last year).   An especially strong showing considering that I made most of … finish reading TriForce at Kaiser Half Marathon: A Festival of (11) PRs!


February 2nd, 2013 by

10 Early Base Training Rules

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1.   Training must be short and hard before you can go long and hard. Training must be long and slow before you can go long and fast.  So, your workouts early in the season can be short & intense … finish reading 10 Early Base Training Rules


February 2nd, 2013 by

It’s Groundhog Day!

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In the movie Groundhog Day, Bill Murray  has to relive the same day over and over again until he finally does it right. Are you repeating the same triathlon season and mistakes over and over again? * The same early-season injuries … finish reading It’s Groundhog Day!


January 24th, 2013 by

Adjusting Your Plan To Fit Your Changing Life

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My schedule at the end of the week NEVER ends up looking like how Kevin sets it up at the start of the week but somehow most stuff ends up getting done! And like Kevin says I’d much rather have … finish reading Adjusting Your Plan To Fit Your Changing Life


January 12th, 2013 by

The Forcie Awards 2012!

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2012 was an amazing year for TriForce.  Tons of PRs, championship qualifications, and team members overcoming adversity to keep training and racing.  To honor the outstanding character of our team members, we present “The Forcies” — the most prestigious award you … finish reading The Forcie Awards 2012!


January 7th, 2013 by

TriForce Virtual Sprint Triathlon – Results!

Rob pulls out all the aero stops to pass me for the win.

I  want to say that I’m pretty much ecstatic right now.  Almost exactly a year ago I did the same TT and I put out 235 watts for the half hour.  Today I put out 288 watts.  I realize I’m … finish reading TriForce Virtual Sprint Triathlon – Results!


January 3rd, 2013 by

TriForce 101: Lesson 1- Setting Up Your Trainingpeaks Calendar

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This is the first of a series of lessons to teach TriForcers all they need to know to get the most out of their team membership.  We focus on how to set up your Trainingpeaks calendar.


December 31st, 2012 by

Happy New Year! Best of TriForce 2012 Video

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Thanks so much to Caroline Bontia for putting this video together.  Watching it makes me realize how lucky I am to coach so many amazing & fun people and makes me grateful for all the amazing memories  I have of … finish reading Happy New Year! Best of TriForce 2012 Video


December 24th, 2012 by

TriForce Does the Double (Pleasanton Double Road Race)

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We had 7 TriForcers race the Pleasanton Double Road Race today.  The race consists of a 10k run, a 1 hour break, then a 5k. Rob woke up at 3 am to bike 50 miles from Los Gatos to Pleasanton … finish reading TriForce Does the Double (Pleasanton Double Road Race)


December 13th, 2012 by

3 Tips For Easing Back into Training After A Break

With TriForcer Rob Gray.  One of only 2 workouts I did in the 2 weeks post IMAZ.

Only 2 weeks before I had the race of my life at IM Arizona, but now I found myself running slow and feeling lousy.  It was my first day back to training after doing no biking or running for 2 … finish reading 3 Tips For Easing Back into Training After A Break


December 10th, 2012 by

“The Majestic Horse” Shares His Rules For Balancing Ironman Training, Family and Work.

After months of 5 am trainer sessions, jumping into the icy Oceanside Harbor is fun!

Today’s guest blogger is TriForcer Jake “the Majestic Horse” Bailey.   Jake has a full time job with commute, travels often for work, he also has a wife and 3 kids.  Over the past 2 years Jake has gone from … finish reading “The Majestic Horse” Shares His Rules For Balancing Ironman Training, Family and Work.


December 7th, 2012 by

TriForcer Monzy Reports on His 2:51 Marathon in Monsoon Conditions at CIM

Monzy pushes to the finish, doing the TriForce singlet proud!

Today’s guest poster is TriForcer Monzy.  When Monzy isn’t working on secret projects for Google or busting out phat nerd raps you’ll find him defending his Strava course records in Redwood City. One-sentence summary: I sure am glad that marathons are … finish reading TriForcer Monzy Reports on His 2:51 Marathon in Monsoon Conditions at CIM


December 6th, 2012 by

Xterra Maui Qualifier Theo Explains Why He Loves the Off Season (not necessarily coach approved!)

Theo finishes his epic run to the Pacific Ocean

If you ask me, the “off season” is the best season of the year. This isn’t because Turkey Day and Xmas are here and I can finally unleash my inner lazy and gluttonous self, or because I can do some … finish reading Xterra Maui Qualifier Theo Explains Why He Loves the Off Season (not necessarily coach approved!)


November 19th, 2012 by

NYC Marathon aka “Carothon” Challenge

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By: Caroline Bontia.  Republished from bontiajewelry.blogspot.com on 11.7.12.  I’d like to thank everyone again who wished me luck for the NYC Marathon that was abruptly canceled but officially happened this weekend instead as the CAROTHON!  Yes. You read that right! No … finish reading NYC Marathon aka “Carothon” Challenge


October 11th, 2012 by

What to Expect When You’re Spectating: Kona Ironman World Championship

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By: Caroline Bontia Last year I wrote Tales of an Ironman (Spectator) with in-depth tips on how to spectate an Ironman race.  And now with Kona World Championships just a few days away on Saturday, October 13th, here’s my spectator’s guide to … finish reading What to Expect When You’re Spectating: Kona Ironman World Championship


October 10th, 2012 by

Kona 2012- The First Three Days

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Courtesy of a car crashing into me at IMCDA I have the opportunity to come to Kona as a coach and spectator instead of as an athlete.  I’ve been here on the Big Island for a few days with TriForcer Guillaume … finish reading Kona 2012- The First Three Days


September 21st, 2012 by

TriForcer “The Flying Scotsman” Shares His Beginner Tips

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Today’s guest blogger is Kyle “the Flying Scotsman”  McEachern.  When I first started coaching Kyle he was a big guy (now he looks like a stick figure) and just starting with the sport of triathlon.   He started off with … finish reading TriForcer “The Flying Scotsman” Shares His Beginner Tips


September 18th, 2012 by

The “Moose From Belarus” Shares His Weight Loss Tips

The Moose on the loose at Oceanside 70.3

Today’s guest blogger is Alex “The Moose From Belarus.”   I started coaching Alex about a year ago after he finished his first sprint triathlon and he was probably my most enthusiastic client (huge enthusiasm = huge probability of success if … finish reading The “Moose From Belarus” Shares His Weight Loss Tips


September 15th, 2012 by

Mankini Time!

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Andrew pays up after losing the mankini challenge. It was a memorable day! Continue reading Continue reading


September 13th, 2012 by

Big Kahuna HIM: 5 TriForcers, 4 PRs, 3 Podiums, and 2 athletes battled to see who wears 1 mankini!

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The Big Kahuna Triathlon this past weekend was the most fun I’ve had at a triathlon at a long time: The Mankini Death Match lived up to the hype!  Andrew thought he had it wrapped up, but Monzy blasted the … finish reading Big Kahuna HIM: 5 TriForcers, 4 PRs, 3 Podiums, and 2 athletes battled to see who wears 1 mankini!


September 10th, 2012 by

Big Kahuna HIM – And the Mankini Goes To…

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Andrew Sellergren, a Drew-kini! Congratulations to Monzy! Monzy’s Race Report: “Wow, the 2012 Mankini Challenge could not have been much closer. It’s crazy that Andrew and I didn’t see each other on the run, because the course is an out-and-back the entire … finish reading Big Kahuna HIM – And the Mankini Goes To…


September 8th, 2012 by

Mankini Death Match 2 Days Away! A Pair of Nuts Prepare for Battle!

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  TriForcers Andrew and Monzy have raised the stakes in the Speedo Mankini Death Match (previously described here) .  They decided that the loser of their face off at the Big Kahuna HIM this weekend will have to do his weekly … finish reading Mankini Death Match 2 Days Away! A Pair of Nuts Prepare for Battle!


September 6th, 2012 by

Race Motivation: The Mankini Death Match

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Like a Phoenix, rising from the ashes of defeat. This Sunday TriForcers Monzy and Andrew “Stellar Grin” Sellegren are facing off at the Big Kahuna HIM Triathlon.   As if aiming for a PR, finishing high up in their AG … finish reading Race Motivation: The Mankini Death Match


August 21st, 2012 by

Some Hard Truths For Busy Athletes

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Sorry, but athletes on a minimal schedule need to train even while on vacation if they want to make progress.  (Also sorry that the header on the page is a big picture of my ass… not sure how to stop … finish reading Some Hard Truths For Busy Athletes


August 20th, 2012 by

One Less Excuse– The Bike Desk!

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A couple of years ago I saw this ad on Universal Sports: Maybe it was the fact that the guy in the ad was pedaling at about 30 rpm, but it didn’t make an immediate impression on me, but the … finish reading One Less Excuse– The Bike Desk!


August 17th, 2012 by

A Legal Substance That Boosts Your Running

KC and nicki in triforce gear

I’ve been experimenting with a substance this year to help my running. It’s called “grass.”   In particular, “lumpy grass.” TriForcer Nicki & Coach About to Run on the Substance “Lumpy Grass” This substance can: Decrease muscle damage. Help you … finish reading A Legal Substance That Boosts Your Running


August 10th, 2012 by

A TriForcer’s Ride with Chris Lieto

TriForcer Andrew & Chris Lieto

Today’s guest blogger is TriForcer Andrew Sellergren.  When Andrew isn’t dutifully following his TriForce HIM training plan he’s a high powered engineer at a little web company called Google.  Andrew joined Christ Lieto on a ride out in wine country … finish reading A TriForcer’s Ride with Chris Lieto


August 9th, 2012 by

Lunch With Kona Runner Up Chris Lieto

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TriForcer Andrew “Stellar Grin” Sellergren set up a great talk by Chris Lieto at the Google campus followed by a lunch with a small group of us. TriForcers Kyle B (nickname TBD), “Snickers,” “Stellar Grin,” me, Chris Lieto,“The Flying Scotsman” … finish reading Lunch With Kona Runner Up Chris Lieto


June 30th, 2012 by

Crashed and Hopes Dashed: IMCDA (10% of) Race Report

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SMASH!  At mile 13 of the IMCdA bike I crashed into the side of a truck that crossed the road in front of me.  I laid on the ground with my body in pain but what was killing me was … finish reading Crashed and Hopes Dashed: IMCDA (10% of) Race Report


June 16th, 2012 by

IMCdA Race Plan

Goal Time If The Bike & Swim Courses are Short + Tail Wind All Ways on Bike & Run ;)

This is a rough outline of my race plan.  This will be my 7th IM race and I could probably do the race without any planning.  My nutrition strategy is simple, effective & roughly the same at every race.  And … finish reading IMCdA Race Plan


June 15th, 2012 by

IMCDA: Great Spectations

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Today’s guest poster is my favorite TriForcer, my wife Caroline Bontia.  In addition to being an athlete herself (she’s training for the NYC Marathon), Caroline is an Iron supporter extraordinaire.  I’ll be lucky to have Caroline’s support for the 3rd … finish reading IMCDA: Great Spectations


May 19th, 2012 by

Your Ironman Rehearsal Bricks

Monzy just doesn't get brick workouts...

For Ironman races we’ll do a couple rehearsal workouts to help us dial in your nutrition, pacing and logistics.  Rehearsals should be long enough to give you some sense of whether your pacing plan is realistic, whether your nutrition plan … finish reading Your Ironman Rehearsal Bricks


May 17th, 2012 by

Q&A: Power Caps Versus Power Targets in Racing

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Dear Kevin, In your response to Guillaume’s IMLanza race plan you said something I’ve heard you say many times, both to me and to other athletes: never set a target (I’m going to ride 220 watts on the flats…), you … finish reading Q&A: Power Caps Versus Power Targets in Racing


May 17th, 2012 by

The Loser’s Prayer

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This post is about doing the right thing.  Period.  I’ve written more about it here.  Before becoming a triathlon coach I was a day trader for 7 years.  I was a discretionary trader meaning that I had to make snap … finish reading The Loser’s Prayer


May 17th, 2012 by

If you’re tired, go easier (lower steady). If lower steady feels bad, go home!

Be a hero- answer your body's call to go easier!

Right now many TriForcers are in their Specific Preparation period and we’re pushing you to do more training than you’ve done all season.  To be successful with this training load you need to “go with the flow’ and listen to … finish reading If you’re tired, go easier (lower steady). If lower steady feels bad, go home!


May 17th, 2012 by

The 4 Hour Indoor Cycling Challenge

Can't stop now!

As you get close to your Ironman you can’t afford to skip your weekly long rides.  This challenge is an alternative for someone who for whatever reason (e.g. not able to start your workout until 6:30 p.m.) can’t do their … finish reading The 4 Hour Indoor Cycling Challenge


May 10th, 2012 by

Musings of a First-Time Triathlete

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Today’s guest blogger is TriForcer Daniel “Monzy” Aminzade.  When I started coaching Monzy our first big goal was for him to qualify for the Boston Marathon at the NYC Marathon (which he did!).  Having conquered that goal, he set his … finish reading Musings of a First-Time Triathlete


April 1st, 2012 by

Oceanside California 70.3 Roundup 2012

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Great weekend here down in misty SoCal.  We had 7 athletes racing: Alex “The Moose Alex “The Moose From Belarus,”  Jake “The Majestic Horse” Bailey, Sian “The Afterburner” Turner, Guillaume “Road Grit” De Zwirek, Rob “an Ironman Per Day” Gray, … finish reading Oceanside California 70.3 Roundup 2012


March 22nd, 2012 by

Wine Country Training Weekend “Rap Up”

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Just a quick “rap up” of the wine country training weekend.  Thanks especially to Lisa Heisinger of DeLoach (and speedy triathlete) for making us feel so welcome. Thursday & Friday we stayed at the amazing DeLoach guest house. Lambs Greeted … finish reading Wine Country Training Weekend “Rap Up”


March 21st, 2012 by

Don’t Be Stupid, You Moron

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From the Tough Love Department here at TriForce… The following post contains strong language that might be offensive to people who lack integrity and personal responsibility.  Discretion is advised. Be a Winner – Don’t Be A Cliche The athlete who bikes … finish reading Don’t Be Stupid, You Moron


March 20th, 2012 by

Oceanside California Ironman 70.3 Pacing Tips

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I can’t believe Oceanside is almost here!  For me Oceanside marks the point in the season where I start “training to race” as opposed to “training to train” in my IMCdA training.   We have several TriForcers as well as … finish reading Oceanside California Ironman 70.3 Pacing Tips


March 4th, 2012 by

My Ironman Swim, Bike & Run Gear Bags (Videos)

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 my run gear bag from my very first IM in 2008 Now that race season is starting up, it’s time to start thinking about your race day gear and nutrition.    You don’t want to try new gear and develop … finish reading My Ironman Swim, Bike & Run Gear Bags (Videos)


January 19th, 2012 by

TriForce Winter Update

Valley Green, Philadelphia 2011

In This Fantastic Issue:  * Kudos To Rob, Andre & Sian * Price Increases (Not For You) * Weight Loss Challenge Update- 20 pounds lost and counting!  * Your Daily 5 Minutes of Motivation Congrats to Rob Gray on Placing … finish reading TriForce Winter Update


December 20th, 2011 by

TriForce Holiday Update!

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Training Over the Holidays.  If you’re travelling for the holidays, don’t be a perfectionist about your training, but DO continue to be consistent with your training.  The simplest way to stay fit when travelling is to find a gym with … finish reading TriForce Holiday Update!


December 9th, 2011 by

TriForce Update!

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In This Issue: Race Results: 4 Races, 4 PRs! * Upcoming Team Events * Dealing With Gaps in Your Training *  Cool Web Site- Virtual Swim Congrats to Julie “J Clow” on her 5 mile race PR!  Julie has been a model … finish reading TriForce Update!


December 9th, 2011 by

Minding Gaps In Your Triathlon Training

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This week I came across this excellent article by Joe Friel on dealing with gaps in your training.  Joe Friel is the author of the Triathlete’s Training Bible (required reading) and he’s a huge influence on me as a coach.  (This weekend … finish reading Minding Gaps In Your Triathlon Training


November 22nd, 2011 by

TriForce Update- Turkey Edition!

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“I did it! I bred a turkey that has 6 legs!” They all asked the farmer how it tasted. “I don’t know” said the farmer. “I never could catch the darn thing!” 2 legged image from hampsteadkiwanispark.com This issue is … finish reading TriForce Update- Turkey Edition!


November 12th, 2011 by

Setting Your Run Zones

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This post gives you the step by step process for testing your run threshold, calculating your run heart rate zones and pace zones, and inputting it all into Trainingpeaks. A helpful video is included. Continue reading Continue reading


November 12th, 2011 by

Setting Your Bike Zones

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When you reach week 4 of the team program you’ll get the green light to forget about your “ballpark zones” and get down to the business of setting your serious bike zones.  For the most part, our method of setting … finish reading Setting Your Bike Zones


November 11th, 2011 by

How To Set Your (Ballpark) Training Zones Without Testing

Gonna Take A Highway to the Temporary Zone!

It’s a good old fashioned dilemma.  I ask you to keep your heart rate in lower zone 2 for most of your workouts, but I don’t let you test your bike or run zones for 4 weeks since we don’t want … finish reading How To Set Your (Ballpark) Training Zones Without Testing


November 11th, 2011 by

Don’t Call Low Heart Rate Training “Slow” Training!

cda running

2 blog posts ago I said I was finished brainwashing TriForcers about their Prep & Conditioning training.  I lied, but this is the last brainwashing post, I swear! (fingers crossed) Averaging 7:06 / mile at IMCdA at 154 bpm.  Training … finish reading Don’t Call Low Heart Rate Training “Slow” Training!


November 9th, 2011 by

Use Your Noggin Before Adding More Swimmin’, Bikin’ and Joggin’

I will not leave this spot until I achieve triathlon enlightenment

We just wrapped up our series of posts on the Preparation & Conditioning Period.  Now we’re going to step back and talk about planning the big picture of our season.  This process starts by looking looking back on the past … finish reading Use Your Noggin Before Adding More Swimmin’, Bikin’ and Joggin’


November 9th, 2011 by

Preparation and Conditioning Brainwashing- Last Try!

sequoias run

This article is the final article in our Prep and Conditioning Trilogy.  More than any other period of training, the prep period requires the most brainwashing on my part to convince athletes to keep the heart rate low and to … finish reading Preparation and Conditioning Brainwashing- Last Try!


November 7th, 2011 by

TriForce Update- 2011 Goes Out With a Bang!

monzy marathon

Race Results: * Andre goes sub 12 at IMFL * Monzy qualifies for Boston at the NYC Marathon Guest Blog Post: “Tales of an Ironman (Spectator)” Training: * From the Coach’s Training Log- Prep Period Training (“I’m not just the coach of … finish reading TriForce Update- 2011 Goes Out With a Bang!


November 7th, 2011 by

I’m Not Just the Coach of TriForce… I’m Also a Member!

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From the Coach’s Training Log- My Prep Period Training To paraphrase Sy Sperling, I’m not just the coach of TriForce, I’m also a member.  That means I follow the same TriForce plans as the rest of the team.   I … finish reading I’m Not Just the Coach of TriForce… I’m Also a Member!


November 5th, 2011 by

Tales of an Ironman (Spectator)

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Today’s guest blogger is TriForce athlete, angel investor and my wife, Caroline Bontia.  I’m a super lucky guy to have a wife who is such an enthusiastic and talented spectator and photographer.  I asked Caroline to do a write up … finish reading Tales of an Ironman (Spectator)


October 31st, 2011 by

Kona Race Report 2011

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I’ve always conceived of Kona as more of a victory lap than an “A Race,” and even more so this year.  I stepped off the airplane into the lava fields with legs less fit than I’d ever had for an … finish reading Kona Race Report 2011


October 31st, 2011 by

TriForce Update- Halloween Edition!

scary rob

In this exciting issue: Race Results: Congrats to Sian, Frédéric and Rob * The Return of “Question of the Week” * Coach is Back… Forever Congrats to Sian!  She took 11th in her AG at XTerra world’s Maui.   This was … finish reading TriForce Update- Halloween Edition!


October 21st, 2011 by

TriForce Update– (Almost) End of Season Edition

Fast Freddy Flying!

“The only mistake I ever made in an Ironman is running too slow.” - TriForcer Rob Gray   In this issue: * coach will be in Ireland * good luck to Sian, Rob, Frederic and Elmar * join the TriForce Strava … finish reading TriForce Update– (Almost) End of Season Edition


October 19th, 2011 by

Embrace the Seasons Of Training (Especially This One!)

sian downhill MTB bike

This is a reflective time of year for me.  The leaves are changing and some of us are winding our seasons down while others are just starting the long buildup for achieving their goals in 2012.  I just finished Kona, … finish reading Embrace the Seasons Of Training (Especially This One!)


October 17th, 2011 by

TriForce Update– I’m Back from Kona Edition

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If a palm tree falls on Ali’i Drive and no one from TriForce hears it, does it make a sound? NEWS: 10k race results for Clint and Frédéric  * good luck to Sian * partial list of team events for 2012 … finish reading TriForce Update– I’m Back from Kona Edition


October 7th, 2011 by

Kona Race Week – The Star Trek Convention of Triathlon

lavajava

Kona’s Ali’i Drive, typically the kitschy “Fisherman’s Wharf” of the Big Island, becomes the center of the triathlon universe for the few days leading up to Kona (and probably the city most densely populated with attractive people in the world). … finish reading Kona Race Week – The Star Trek Convention of Triathlon


October 4th, 2011 by

TriForce Update- Mega Edition

Trying (and failing) To Look "Tough"

In this issue:  News: * Race Results * New Team Members *  Swim Zones and “Lanes” * Coach will be in Hawaii * Your Price Is Locked In For Life!* Lack of Privacy Policy- opt out! Training: * Swim Zones Spreadsheet & Swim “Lanes”  … finish reading TriForce Update- Mega Edition


October 4th, 2011 by

Determining Your Swim Zones

open water swim

This is the first in our series on figuring out your training zones.  We’ll start with your swim zones. CSS TEST INSTEAD OF 1000 TT: Instead of a 1000 yard swim TT (which people always seemed to skip), we test our … finish reading Determining Your Swim Zones


October 1st, 2011 by

My Kona Ironman World Championship 2011 “Fun Run” Plan

coach coady rocks water

An Ironman is part party, part race, part celebration of the human spirit.  In my previous 5 Ironman races it was 98% about the race for me, and it paid off with 5 sub 10 finishes and Kona qualifications.  But … finish reading My Kona Ironman World Championship 2011 “Fun Run” Plan


September 30th, 2011 by

7 Tips For A Speedy Ironman Recovery

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Today’s guest blogger is Rob “An Ironman per Day” Gray, a Googler I coach who just completed 3 full Ironman distance races in ten weeks (and he showed consistent improvement in his training and racing during that time).   He … finish reading 7 Tips For A Speedy Ironman Recovery


September 27th, 2011 by

Team Update: News & Training Tips

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  In this issue:  News: * Race Results * New Team Member * The TriForce Email Newsletter is Dead, Long Live the TriForce Blog Newsletter* Training: Coach Goes Nuclear * Training Zones Refresher News: Race Results, New Team Member, The Newsletter is Now … finish reading Team Update: News & Training Tips


August 16th, 2011 by

I Think It’s Time To Go To Santa Cruz – August 28, 2011

Santa Cruz Swim

We’re Going Back to Santa Cruz August 28th!   TriForce is doing another training day at Santa Cruz.  We’ll swim the pier, then bike and run along the coast.  Athletes competing in Big Kahuna or the Santa Cruz Triathlon can … finish reading I Think It’s Time To Go To Santa Cruz – August 28, 2011


August 15th, 2011 by

5,4,3,2,1…Bike Camp Week!

grizzly peak

Here at TriForce we typically try to squeeze the most training into a limited amount of time.   We are, after all, the home of the Sub 10 Ironman in 10 Hours per Week training plan.  So typically we do … finish reading 5,4,3,2,1…Bike Camp Week!


August 13th, 2011 by

TriForce Run Base Training 2.0 – Part 2

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This is the second in our series on the latest version of the TriForce run base training program (2.0).  I suggest you read the first article before reading this.  This installment discusses run volume.   As we discussed in our … finish reading TriForce Run Base Training 2.0 – Part 2


August 13th, 2011 by

8 Fundamentals of Run Base Training

kona run back 2

This is the first article in our series on the latest refinement of the TriForce run training program (version 2.0).  It outlines the general principles we use for base training for the run.  Next we’ll discuss run volume in the … finish reading 8 Fundamentals of Run Base Training


July 27th, 2011 by

The Five Most Common Stroke Flaws– And a Drill To Help Fix Each

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As you might already know, swimming is a sport limited by stroke technique not strength or brute force. Great swimmers have fantastic stroke technique which minimises their drag and maximises their propulsion, moving them quickly and efficiently through the water.. Continue reading Continue reading


July 13th, 2011 by

The Benefits and Drawbacks of Indoor Cycling

outdoor indoor cycling

I’m a huge fan of indoor cycling (I’ve spent some winters doing basically nothing but indoor riding), but I’ve also come to see that it has some drawbacks as well. Some professional athletes do a large portion of their training indoors (I recently read that Andy Potts does virtually all his riding on the Computrainer Continue reading Continue reading


July 9th, 2011 by

Death Ride Survival Tips

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A couple TriForce members are doing the ride and one of them who is a bit concerned about his preparation asked me for some final tips and wisdom. Since I’m not an expert on the event, these tips come more from the common sense / general principles category. (OK, you caught me… I’m just posting this Q&A on the blog just because I love the Death Ride picture / poster from this year so much!) Continue reading Continue reading


July 3rd, 2011 by

Ironman Coeur D’Alene 2011 Race Report

IMCDA 2011 Finish

Starting the second loop, the two of us (above) were in 2nd and 3rd in our AG. There are some downhills in the first couple miles of the loop and I used them to make a move and break away. My legs were coming back to life and my stride felt good heading out for my final run along the lake. I was tempted to put my foot on the gas, but I reminded myself that 10 miles (including the hills at the turnaround) is not quite “almost there.” Continue reading Continue reading


June 24th, 2011 by

Taper – TriForce style! (Taper Part 2)

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As we discussed in part 1, the goal of the taper is to arrive at your race: (1) fresh- not tired at all; (2) sharp- with legs and muscles that feel powerful and ready to fire; and (3) fit- to hold on to … finish reading Taper – TriForce style! (Taper Part 2)


June 23rd, 2011 by

My Ironman Coeur D’Alene Race Plan

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Sorry about the bad formatting– I’m in a rush getting ready to travel to CdA tomorrow and I wanted to put this up before I left (note to self– don’t draft blog posts in Google Docs & try to paste … finish reading My Ironman Coeur D’Alene Race Plan


June 20th, 2011 by

Ironman Coeur D’Alene Tip – When in Doubt, Coast It Out!

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Q: Are there any spots on the course where it’s optimal to push a bit harder (or to ease off and save energy)? There are plenty of hills on the course where your speed will grind to <10 mph and … finish reading Ironman Coeur D’Alene Tip – When in Doubt, Coast It Out!


June 20th, 2011 by

Ironman Coeur D’Alene Sample Race Plan

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An athlete I coach was kind enough to let me post his race plan and my comments since I thought it could be helpful for other people.  Like many TriForce athletes, he’s a busy achiever with a job that requires … finish reading Ironman Coeur D’Alene Sample Race Plan


June 14th, 2011 by

Taper (Part 1) 3 Taper Keys To Unleash the Beast on Race Day!

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This is the first article in my series on tapering.   This article addresses the overall goals of the taper.  Following articles will get into the nitty gritty of the taper. If you nail your taper (and plan and execute … finish reading Taper (Part 1) 3 Taper Keys To Unleash the Beast on Race Day!


June 6th, 2011 by

California 70.3 Oceanside Race Report

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This is the first in a series of “ketchup” posts (pun makes sense as you continue reading) that I’m going to post in the next couple of weeks as my taper for IMCdA gives me some extra time.   I … finish reading California 70.3 Oceanside Race Report


June 6th, 2011 by

From the TriForce Trenches…

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Today’s guest blogger is Julie Clow, a TriForce team member who is training for her first Half IM race at the end of the summer.  Like many members of the team, Julie faces the challenge of a hectic work schedule … finish reading From the TriForce Trenches…


May 1st, 2011 by

The Race Weight Mindset For “Hard Losers”

Before After Coady

In bodybuilding they have a name for people who struggle to put on muscle mass – “hard gainers.”  While some people can just follow a bodybuilding program and eat more to pack on muscle mass, hard gainers have to fight … finish reading The Race Weight Mindset For “Hard Losers”


April 29th, 2011 by

5 Wildflower Tips For First Timers

wf swim start

WF long course is a fun event and a challenging one! Here are some random tips for first timers that can help make the difference between finishing strong and having a fun day versus adding an extra hour or so of suffering an misery. These tips are geared toward athletes looking to “finish strong” as opposed to those, e.g., targeting a podium spot or a sub 5 finish. Continue reading Continue reading


March 1st, 2011 by

3 Goals For Your Specific Preparation Period

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It’s hard to believe, but it’s about time for specific preparation for athletes training for St. George.  The specific preparation (SP) period is the last period of training before we taper for our race.  During the base period we focus … finish reading 3 Goals For Your Specific Preparation Period


February 24th, 2011 by

How Do You Know Your IM Training is “Working”?

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Your training is working if you are improving from one training block to the next.  However, measuring improvement can be a little more tricky for an age group Ironman athlete than for an olympic distance athlete.  A strong olympic distance … finish reading How Do You Know Your IM Training is “Working”?


February 23rd, 2011 by

The Road Warrior

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Today’s guest blogger is Sian Turner, TriForce’s only XTerra Triathlete.  As Sian’s coach I’m always impressed with her ability to go with the flow of her always changing schedule but to train consistently (often at very early hours before flights). … finish reading The Road Warrior


January 12th, 2011 by

From the Coach’s Training Log- One Clear Sign to Quit A Workout

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If it’s hard to hold steady pace / power after you’ve warmed up– JUST QUIT!   This is a serious sign of fatigue (remember- steady is just above easy– it shouldn’t be that hard to hold!).  Nip it in the … finish reading From the Coach’s Training Log- One Clear Sign to Quit A Workout


January 12th, 2011 by

Question of the Week: My local tri team has some spin sessions. Are these workouts too intensive at this time of the year?

If Your Club is TriForce, then group indoor cycling is good!

  It depends.  If you want to do the occasional spin class, go do the class and have fun.  Use it to replace your weekly intervals ride in your program.  However,  if you want to do a spin class every … finish reading Question of the Week: My local tri team has some spin sessions. Are these workouts too intensive at this time of the year?


January 12th, 2011 by

How Do You Keep From Getting Bored Biking Indoors?

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Music choice is KEY!   Although I wouldn’t be able to stand to listen to 2 seconds of it when I’m not working out, I sometimes listen to techno? (not sure what they call it nowadays).  Try creating a Paul … finish reading How Do You Keep From Getting Bored Biking Indoors?


January 12th, 2011 by

Question of the Week: When you say I can do “more if feeling strong, confident …” at the end of an endurance ride, it’s worse than waterboarding by the CIA!!!

legofesto-waterboarding

This weeks question came from a tortured team member who points out the coach’s  conundrum – by giving athletes the option to do less or more based on how they feel then you can help them find the correct training … finish reading Question of the Week: When you say I can do “more if feeling strong, confident …” at the end of an endurance ride, it’s worse than waterboarding by the CIA!!!


January 12th, 2011 by

Get Angry At Yourself to Get Faster!

shining_johnny

For most of us this is a great time of year to get into a good routine.  Time to re-commit and make sure we emerge from the winter fit & strong!  Like many of you, my training and nutrition has … finish reading Get Angry At Yourself to Get Faster!


January 12th, 2011 by

I want to do some early season fun races (duathlon, 10k, etc.) How do I change my schedule

French TriForcer Frederic in an Early Season Du

For “C” races we don’t taper at all. For a Sunday “C” race, I recommend doing your long ride on Saturday before your race. If it is a running race, skip your next scheduled run, then do easy recovery runs … finish reading I want to do some early season fun races (duathlon, 10k, etc.) How do I change my schedule


December 17th, 2010 by

From the Coach’s Training Log- Mix Up Your Running to Avoid Injury & Overreaching

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There is no way to avoid it– running is strenuous: Sustained nonstop flat running is very repetitive and therefore stressful on your joints and muscles. Grass running removes some impact shock, but some runners find lots of grass running can … finish reading From the Coach’s Training Log- Mix Up Your Running to Avoid Injury & Overreaching


December 17th, 2010 by

Question of the Week #1 – Drinking and Training

bud light ironman

About once a week I’ll post a question from the “Ask the Coach” page of the team web site on the blog.  This week’s question is from a thirsty team member from Seattle. I’m not a heavy drinker but I … finish reading Question of the Week #1 – Drinking and Training


December 17th, 2010 by

Run Technique Video 2 – Using Gravity

kona_run

This video discusses the first way to use “passive” ways to run quickly– falling forward with gravity. The key’s are: (1) posture; and (2) a foot strike that lands under your body (and which quickly will be behind your body … finish reading Run Technique Video 2 – Using Gravity


December 9th, 2010 by

Efficient Running Technique Video #1

IMCDA run in comfort in Newtons

How to run efficiently is a topic that inspires religious ferver among triathletes.    Some people believe “by running alot you’ll naturally find the form that works best for you.”  But if you look at the train wreck running form of … finish reading Efficient Running Technique Video #1


December 1st, 2010 by

An Evening With Macca

maccatalking

Macca came to speak at the Cliff Bar HQ in Berkeley and I couldn’t miss the opportunity to meet him and hear him talk about his recent Kona victory.   I’m a huge Macca fan and I consider him a … finish reading An Evening With Macca


November 6th, 2010 by

Dialog Dinner 2: Kona Edition

kona_bike

Chef Joni Sare has invited me to be the guest at another one of her fabulous dialog dinners in Cupertino.   I think she invited me back since the first dinner sold out, but I’m pretty sure she could invite a … finish reading Dialog Dinner 2: Kona Edition


October 28th, 2010 by

Iron Athlete Team Newsletter #1

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Only 6 months left until Wildflower Long Course and Ironman St. George!  Only 8 months left until Ironman Coeur D’Alene! For more information about the team, read this and this. Preparation Block 1- Week 1: We’re in the Preparation & Conditioning Period. … finish reading Iron Athlete Team Newsletter #1


October 25th, 2010 by

Team Sample Workouts

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Here are a couple of preparation / conditioning period sample workouts for a team member who has an average amount of time to train and who is an intermediate to advanced swimmer and runner. (i.e. doesn’t particularly struggle with either … finish reading Team Sample Workouts


October 20th, 2010 by

Ironman World Championship Kona 2010 Race Report

aa different-kona-finish

This was my first Kona and the atmosphere during race week on Ali’i Drive was everything I had expected.  Even though it is the world championship and I wanted to have a good showing, it was also a relief not to … finish reading Ironman World Championship Kona 2010 Race Report


October 1st, 2010 by

What Are Elite Age Groupers & Kona Qualifiers Doing Differently?

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Endurance Corner asked elite age groupers: “What do you think you did differently than most of your competitors to help you get to the top of the AG ranks and qualify for Kona (or continue qualifying)?” I enjoyed reading what people … finish reading What Are Elite Age Groupers & Kona Qualifiers Doing Differently?


September 25th, 2010 by

Join Me For a Chef-Prepared Dialog Dinner

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Joni Sare, an amazing chef who will some day have her own restaurant, has been hosting periodic “dialog dinners” at her home in Silicon Valley or around the Bay Area where she prepares seasonal cuisine.  Each dinner features a special … finish reading Join Me For a Chef-Prepared Dialog Dinner


September 24th, 2010 by

Nailing Your Olympic Distance Race Day Nutrition

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This was taken from a comment on my Santa Cruz Triathlon Tips post.   I created a new post out of it because the information could be helpful to anyone planning their nutrition for an olympic distance race. Kate:  “Thanks … finish reading Nailing Your Olympic Distance Race Day Nutrition


September 21st, 2010 by

Tips For this Weekend’s Santa Cruz Triathlon

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Here are some tips for executing your race at the upcoming Santa Cruz Triathlon.  Some of these tips are specific to a course with an ocean swim and a rolling bike course, but most apply to any Olympic distance race. … finish reading Tips For this Weekend’s Santa Cruz Triathlon


September 20th, 2010 by

The "When All Hell Breaks Loose" Workout Plan

Hell

It’s all well and good to have a training program that tells you to do a 3 hour ride on Wednesday, to drive 20 minutes to the pool on Thursday, swim for an hour and drive 20 minutes home (and … finish reading The "When All Hell Breaks Loose" Workout Plan


September 19th, 2010 by

My Profile On Endurance Corner

Before After Coady

I was interviewed by Endurance Corner’s Nick Mathers this month.  Below is a copy of the profile (reprinted with Nick’s permission).  My favorite part was the picture (above) where Nick juxtaposed the “fat Coady” holding a beer with the “fit … finish reading My Profile On Endurance Corner


September 7th, 2010 by

An 8 Step Quick Start Guide

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How to Get Off to a Running Start With a New Coach, New Plan or New Season. I created this quick start guide as a resource for myself and to share with clients.  I thought I’d share it since it … finish reading An 8 Step Quick Start Guide


August 30th, 2010 by

My 30 Day Endurance Weight Loss Experiment

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How I Hope to Lose 6 Lbs, Train Big & Preserve the Sanctity of the Secret Chocolate Stash: This is the first installment of my “lab rat” series where I perform experiments on myself to determine what works.  The idea … finish reading My 30 Day Endurance Weight Loss Experiment


August 26th, 2010 by

5 Endurance Weight Loss Principles

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I’m about 6 weeks out from IM Hawaii and I’m a few pounds over my usual race weight.   I’m about to ramp up and do my big specific prep race rehearsals, so I need to be plenty fueled!  But … finish reading 5 Endurance Weight Loss Principles


August 24th, 2010 by

Sub 10 Ironman in 10 Hours Per Week

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Despite what your perpetually shaved neighbor with the M Dot tattoo tells you, you do not need to train 20 hours per week to kick butt in your next IM. In fact, your neighbor who trains 20 hours per week probably has … finish reading Sub 10 Ironman in 10 Hours Per Week


August 15th, 2010 by

Maintenance Is Sexy!

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OK… maybe maintenance sessions are not the most sexy aspect of triathlon training. I rarely hear my friends bragging about how they maintained their training gains between big weekend sessions. But sexy or not, athletes need to have some go-to … finish reading Maintenance Is Sexy!


July 31st, 2010 by

20 Questions… Triathlon Style

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7. Did you fade on the second half of the bike ride? (yes? bike slower next time)
8. Did it take a BIG effort to hold your wattage at the end of the bike? (you are on the borderline of your proper effort, ASSUMING that you can run well)
9. Did you have to raise your heart rate greatly to maintain your pacing plan? (yes? this is a danger sign that you might have to dial back your effort) Continue reading Continue reading


July 30th, 2010 by

The Session You MUST Do Before Your IM

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Two to three months out from your IM race, you should have some idea of what intensity, power and pace you think you should swim, bike, and run at your upcoming IM race.  You should also have a rough idea … finish reading The Session You MUST Do Before Your IM


July 20th, 2010 by

The Focus Factor: Do You Have It?

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You don’t understand!  Why did you feel so tired at the end of your IM bike ride?  Why did your legs feel so shelled early on in the run?  You did pleny of long, hilly 112 mile rides on courses … finish reading The Focus Factor: Do You Have It?


June 30th, 2010 by

Race Report: Ironman Coeur D’Alene

cdacover

“I accessed that part of the brain that lets a mother lift a car off of her child. My mantra was “I can. I will.” I used anger. I used fear. I wasn’t going to put myself through another roll down. This is my slot. No one will take it from me. I told myself that even if my feet shatter I won’t slow down– I will hold 7 minute miles on bloody stumps. I told my body that it does not have permission to slow down.” Continue reading Continue reading


May 3rd, 2010 by

Wildflower 2010 Race Report

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Pre Race Woke up @ 3:45 (7.5 hours sleep).  Drove 3 hours down from Pleasanton to Lake San Antonio with a Micky D’s rest stop / coffee top off / leg stretch.  Checked in (my “purple cap” wave was to … finish reading Wildflower 2010 Race Report


April 29th, 2010 by

Wildflower Plan (2010)

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Wildflower Plan This is a plan I wrote more or less just as notes to myself, but I posted it here as an example of how I plan before a race. Pre-Race: smile & have fun! make sure my Garmin … finish reading Wildflower Plan (2010)


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