Blog
A Minimalist Triathlon Training Plan (Ironman, 70.3, Olympic)
More time for friends, family, life? (While still being fit and fast!?) Sign me up! It’s Time for Minimalism Again! Next year I’m embracing minimalist triathlon training again and I can't wait. I look forward to just doing my one solid fun workout in the...
Are You Robust Triathlete?- The Answer is KEY for Your Training.
Here at TriForce we believe your triathlon training plan should be customized factors like: your current fitness your goal races time available to train on weekdays vs. weekends your athlete history / level in each of the 3 sports your injury history and your personal...
The Coach Coady Ironman Win on 10 Hours Per Week Complete Saga
It actually worked! Back in November, I came up with the idea that I wanted to try to qualify for Kona on a 10 hours per week training plan. Fast forward to May... and I won my age group at Ironman Santa Rosa with a time of 9:26 and qualified for Kona. The goal was...
Coach Coady Wins IMSR (9:26, 40-44) and Qualifies for Kona (on 10 hours / week)! Race report.
Holy cow-- it worked! I followed a 10 hours per week training plan to get ready for IMSR. I did it as an experiment and a learning experience to make me a better coach. The goal wasn't to PR, but I was hoping to be almost as fast as if I had...
9:15 at Kona Race Report
8:56 at Ironman Arizona Race Report
TriForcer Guillaume Finishes Top 10 in his AG at Ironman Kona! His Ironman World Championships 2012 Race Report.
Sub 10 Ironman in 10 Hours Per Week (original 2010 version)
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 some secrets he does not want to tell you: He...
Healdsburg Squad
HBG SQUAD Starts 3/16/2022Just like the legendary Healdsburg Running Company workouts, these are free to everyone. We just ask that: (1) you are reasonably confident and competent in terms of being safe biking on the roads and swimming in the open water. (2)...
5 Reasons Why Your Swim Speed Didn’t Show Up at Your Ironman or 70.3
Does this look anything like 200s in the pool following the black line? There's much more to the Ironman swim than getting fast in the pool. Did Your Training Speed Fail to Show Up at your Last Ironman or 70.3 race? If you fail to hold a decent effort...
Understand Your Triathlon Training Zones
Above: the "Flying Frenchman" Yohann Coppel expresses his love for training zone 4 (threshold) Don't Just "Know" Your Triathlon Training Zones-- Understand Them! I'm writing this post as part of a series of resources for the team I call "executing your plan." ...
How and When to Adjust Your Triathlon Training Plan
How you EXECUTE your training plan is a MASSIVE factor in your success or failure as an athlete. EXECUTING YOUR PLAN means making smart decisions when things don't go as expected. "Getting through" the plan and doing every workout is NOT the goal. The goal is...
3 Simple Diet Rules For Triathletes to be Lean and Strong for Racing (and Life!)
Why is it so confusing for a triathlete to know what to eat? Diet is an area so full of fads and pseudoscience that it's hard to know what's true and what is nonsense. Will "superfoods" give us a faster Ironman time? What foods should we avoid? Almost all carbs?...
Low motivation? Don’t lower your standards– RAISE THEM!
In these uncertain times, watch for the slipping of your standards! Lower standards seem to make life easier, but they crush motivation. . If you are reading this I probably already know 2 things about you: (1) you are a busy (job, maybe family) and...
6 Keys To Pacing Your Half Ironman 70.3 Race
Photo above: 4 TriForcers qualify for 70.3 World Championships at Oceanside. We followed the process! Here are 6 keys for pacing your Half Ironman. If you are a beginner or someone who struggles to run to your ability off the bike FOLLOW THE PLAN...
How to Race a Half Ironman.
Above: 4 TriForcers (Li Moore, John "Snickers" Nickers, Mimi "Usually" Winsberg, and coach Coady) podium at Honu 70.3. The best athletes not only train hard, they also have their nutrition, hydration and pacing dialed. For whatever reason, I've failed to impress on...
12 Tips for Triathlon Training on Vacation
Picture above: me swimming from one of Richard Branson's private islands to his other one, with a person greeting from Sir Richard himself. I highly recommend that "vacation workout" next time you are in the British Virgin Islands 🙂 One of the...
Busy Ironman Athletes: Think “Minimum Effective Dose,” Not “Overload”
This post highlights a way I approach coaching busy triathletes, including Ironman racers. This "minimum effective dose" approach was the foundation of my 10 hours per week Ironman training experiment. However, it's a good way for ANY triathlete to think about...
Coach Coady 10 hours per week Ironman training experiment: the second half
This is the third post in my series on my experiment in trying to qualify for Kona on 10ish hours per week Ironman training plan. It's an example of how a busy athlete might approach Ironman training on a time budget. I wanted to use this build as a learning...
TriForcers qualify for Kona at IMSR and IMTX 2019! Ironman Santa Rosa, Ironman Texas & other notable TF results.
Congrats to TriForcers who are off to a strong start in the spring! Tom Glynn was 3rd in his age group at Ironman Texas, qualifying for Kona! At Ironman Santa Rosa: Coach Coady (me) WON MY AGE GROUP (9:26) at Ironman Santa Rosa, qualifying for Kona! (woohoo!) The 10...
Coach Coady 10 hours Per Week Ironman Training Experiment- Half Way Update (10 weeks left)
I'm halfway through my 10 hours per week Ironman Training experiment! The goal is to qualify for Kona on a minimalist training plan. I'll stick to 10 hours per week of training until 6 weeks out from the taper. Once I hit that point I'll see where I'm at how...
The Tempo Brick Run– the Busy Triathlete’s Best Friend!
This article is part of our recent series on training for busy athletes. It describes one of my favorite workouts I'm using to try to qualify for Kona Ironman World Championships on a plan of mostly 10ish hours power week. Are you tired and falling behind struggling...
A Sub 10 Ironman in 10 Hours Per Week (2019)
I first published my original "sub 10 Ironman in 10 hours per week" article back in 2010. The article described the type of training I did to go 9:21 at IM Switzerland when I was working during the day and going to school at night. This is an updated and...
6 Keys to Building Your Foundation for Adaptation (and a better life!)
The human body is amazing. If you keep gradually adding more and more stress, the body will adapt and get stronger and stronger. BUT ONLY IF YOUR BODY IS IN AN ADAPTIVE STATE. If you are not in an adaptive state, you might be able to train, but you won't ABSORB the...
The New Dad Experiment- 1 Hour Per Day Triathlon Training
Could I get fast squeezing an hour of triathlon training in per day as a new dad? In honor of Father's Day, I'm writing up my training strategy and race report for Escape From Alcatraz, which took place 10 weeks after the birth of my first child! At the outset, it was...
Strap up! Why you need to race with heart rate.
With the availability of power on the bike and GPS on the run, the good old heart rate monitor can seem obsolete. And it's true, the most important pacing tools are (in order): 1. perceived exertion 2. power (bike) and pace (run) 3. heart rate (HR) But, just because...
TriForce at Ironman Arizona: 3 Kona qualifiers, 1 almost KQ with 1:15 PR, and another PR!
TriForce at IM Chattanooga: 9:50 (Kona qualification), 9:58 (top 10), 10:23, 10:27!
TriForce at Santa Cruz 70.3 – 5 podiums, 3 more top 10s, club championship, tons of PRs and strong performances!
TriForce at Honu 70.3- two age group winners!, a 2nd place, a 3rd place, an 8th and tons of strong performances
Honu Ironman 70.3: a chicken’s guide to descending from Hawi in crosswinds
TriForce at Oceanside 70.3: 1 AG win, 2 other podiums, a top 10 and a bunch of PRs!
2014 Highlight: Honu 70.3: 3 racers, 2 Kona qualifications and a first time HIM finisher!
2014 Highlight: TF at Kona World Championship (4 qualifiers, 3 racers)
2014 Highlight: TriForce at Ironman Arizona (2 Kona qualifications, a first place, 4th, 6th, 8th and virtually everyone PRd!)
12 TriForcers at the Big Kahuna Half– everyone podiumed or PRd!
Oui! Oui! TriForcers Race 70.3 World Championships in Mont Tremblant (10 qualifiers, 5 racers)
TriForce at Muncie & Vineman 70.3: Club Champions, 3 Podiums, Five 70.3 World Qualifiers & lots of PRs!
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!
TriForcer Rune Qualifies for Kona at IMNZ (in his first IM!)
Rob Gray’s 9:40 at Kona Race Report
TriForce at Kona 2013. Gray v. Coady: The Battle of the Banana Hammocks!
TriForcer Rob Gray Qualifies for Kona at IM Los Cabos! (2nd AG, 5th amateur)
TriForcer Sian Turner first overall at Xterra Real Granite Bay!
TriForce @ Oceanside 70.3: Speedo Fest, 9 PRs, 6 sub 5s, Club Champions!
TriForcer Monzy Reports on His 2:51 Marathon in Monsoon Conditions at CIM
What to Expect When You’re Spectating: Kona Ironman World Championship
Some Hard Truths For Busy Athletes
Crashed and Hopes Dashed: IMCDA (10% of) Race Report
The 4 Hour Indoor Cycling Challenge
Wine Country Training Weekend "Rap Up"
My Profile On Endurance Corner