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Team Update

TriForcers qualify for Kona at IMSR and IMTX 2019!…

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Kona bound!!!

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 hours per week training plan worked!

Yohann “the Flying Frenchman” Coppel (right, below) finished in 10:05 at Ironman Santa Rosa – a solid day at the office despite a flat tire and stomach cramps.   Mark my words– Yohann will qualify for Kona. read more

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Getting Faster

Coach Coady 10 hours Per Week Ironman Training Experiment-…

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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 much “extra” I want to add in order to be ready to go the distance.      So far, I’m loving the plan and it’s  working (surprisingly) well, especially the bike training.   The only area of concern is my run durability / endurance (and injuries).   If you are a busy athlete I hope you’ll get some useful information in this update to try in your own training plan. read more

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tempo brick run for Ironman training Busy Athletes

The Tempo Brick Run– the Busy Triathlete’s Best Friend!

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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 to fit in all your workouts on a busy schedule?  One of the biggest challenges we face in coaching busy triathletes (especially coaching Ironman triathletes) is figuring out how to set up a training plan that will get the athlete ready for their race (often Ironman) but that leaves then time to succeed at work and to enjoy their family (while also letting them sleep and maintain a strong foundation for adaptation). read more

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Getting Faster

A Sub 10 Ironman in 10 Hours Per Week…

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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 improved version of the plan for 2019. 

With many TriForcers having kids and with their lives becoming increasingly busy we now focus so much more in providing time efficient Ironman triathlon training for busy triathletes who want to perform at a high level. read more

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Getting Faster

6 Keys to Building Your Foundation for Adaptation (and…

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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 training well and you won’t get faster.

You are likely NOT in an adaptive state if you are: * burning the candle at both ends * sleep deprived * on an irregular sleep schedule * dehydrated * stressed out * having a negative attitude * under fueled (not enough calories) * undernourished (not enough nutrients) read more

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Getting Faster

The New Dad Experiment- 1 Hour Per Day Triathlon…

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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 unclear how much time and energy I would have for training during this period, so my coach Kevin Coady and I appropriately termed this The New Dad Experiment.

But first, a disclaimer: this post is not meant to be a brag about how little training I did in the lead up to Escape From Alcatraz.   I want to show people that you can continue to push yourself and enjoy the sport even when life and training aren’t perfect.   Here at TriForce we believe that triathlon is the best lifetime sport and it can be dialed up (Ironman) or down (sprint distance or even single sport focus) depending on what’s happening in your life.   It’s not always about Ironman finishes, PRs or qualifications.  Sometimes the biggest win is doing your best under the circumstances. read more

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Getting Faster

Strap up! Why you need to race with heart…

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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 heart rate ranks #3 doesn’t mean it isn’t valuable!

USING HEART RATE DURING A RACE

1. During the race (especially on the bike), a higher than normal / expected heart rate is a warning sign that you might be working too hard. read more

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