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CoachAJ replied to the topic Trainer advice in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
Now that is great advice! Yes, changing the back tire can be more challenging than the front. And changing a trainer tire can be more challenging than a normal tire. But then you know how to change a tire. Win win! 🙂
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CoachAJ replied to the topic Bike Baseline/Threshold Testing in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
A power meter is absolutely not necessary. However since power has become so accessible with apps like Zwift, TrainerRoad, etc, we must talk about it. That said, even those using power indoors, won’t have access to it outdoors unless a power meter is purchased. So we must talk about it because of this but, particularly at this point in your tr…[Read more]
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CoachAJ replied to the topic HR in aero position in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
And there you go! Fantastic recommendations Ryan. This drives home a few key tips.
- Get a bike fit. This will ensure you are as efficient and optimized on your bike for any position you ride.
- We discourage use of a wrist/optical HR monitor as the data is inaccurate and unreliable. Changes in position are likely to greater amplify thes…
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CoachAJ replied to the topic HR in aero position in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
One of the advantages of the aero position is that it can give your body a rest from the continuous effort that the more upright position can require. Thus the hope is that in the aero position will bring your HR down, offer a change in positioning, allow muscles to recharge, etc. Thus this is likely just a response to a different position and i…[Read more]
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CoachAJ replied to the topic Clinic Days – March 8 & 15 in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
REPOSTING: Since there were so many posts yesterday (and I don’t want this post to get lost in the shuffle), it’s being reposted.
Please find the agenda for both March 8 & March 15. While they are a large part of your Sunday, past participant surveys have demonstrated that those who attended both clinic days had a much more enriched training…[Read more]
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CoachAJ replied to the topic Battling IT Band Issues in the forum Ironman Program (IMP) for Paid Participants 4 years, 8 months ago
Way to take the bull by the horns! Great work Nick!
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CoachAJ replied to the topic Trainer advice in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
Great advice Ryan. I think the only thing I would add to this is that it might be worth putting on a trainer tire (on your normal bike tire) just for the colder months IF you are not good at tire maintenance. If you don’t have a quality tire on your back tire, you wear it on your trainer and then head out on the road, you must be very careful…[Read more]
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CoachAJ started the topic Clinic Days – March 8 & 15 in the forum Ironman Program (IMP) for Paid Participants 4 years, 8 months ago
Good morning all,
Since the skills clinics are upon us, please find the agenda for both March 8 & March 15. While they are a large part of your Sunday, past participant surveys have demonstrated that those who attended both clinic days had a much more enriched training program experience and received much more value for their investment. So l…[Read more]
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CoachAJ started the topic Clinic Days – March 8 & 15 in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
Good morning all,
Since the skills clinics are upon us, please find the agenda for both March 8 & March 15. While they are a large part of your Sunday, past participant surveys have demonstrated that those who attended both clinic days had a much more enriched training program experience and received much more value for their investment. So l…[Read more]
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CoachAJ started the topic Clinic Days – March 8 & 15 in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
Good morning all,
Since the skills clinics are upon us, please find the agenda for both March 8 & March 15. While they are a large part of your Sunday, past participant surveys have demonstrated that those who attended both clinic days had a much more enriched training program experience and received much more value for their investment. So l…[Read more]
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CoachAJ replied to the topic playlists in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
Fantastic! This tells us you are working on the ideal mechanics right now. That said, in order to change old form and ingrain new form, you must carry out your form work at a very easy, slow pace. It also needs to be conscious process. Running to music can void this conscious process (since that is the point of music, to tune out). So if you…[Read more]
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CoachAJ replied to the topic Bike Baseline/Threshold Testing in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
Great question!
Lactate threshold is used to measure and obtain your heart rate zones.
Functional threshold power is used to measure and obtain your power zones.
If you have both heart rate and power, capture the data on the same test and then they correlated (ie zone 2 will be zone 2 for both using the corresponding numbers). If you only…[Read more]
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CoachAJ replied to the topic Battling IT Band Issues in the forum Ironman Program (IMP) for Paid Participants 4 years, 8 months ago
Well, I can’t beat Joseph’s testimony! So I will let you speak for itself. That said, I would like to reiterate what Joseph shared. Here are a few important items that Ironman seeking athletes must keep in mind.
- The hardest part of IM training is getting to the starting line uninjured. To be honest, the starting line is typically fill…
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CoachAJ replied to the topic Joel Friel test in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
I am not exactly sure what you are asking here but I will only answer questions on the forum that will help educated everyone.
- Zone 5 can be separated into zone 5a, 5b, 5c. Considering zone 5 is anaerobic, worrying about these three zones is irrelevant. If you are training in zone 5 then you need to look at your training (pushing too ha…
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CoachAJ replied to the topic Heart Rate Training (off season focus?) in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
Fantastic ideas here from Jason if anyone else has struggled with understanding how to run in zone 2 (or knows they need to start doing so). Thanks for sharing your experiences Jason!
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CoachAJ started the topic Rev3 Williamsburg Course Preview Ride – May 17 in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
Here is a fantastic opportunity to head down for a practice ride of your goal race bike course (for some of you). Even if this isn’t your goal race, here is a perfect opportunity to do a support bike course with similar terrain as Eagleman. Grab some other HIPers and join in on the fun!
REV3 Williamsburg Course Preview Ride Hosted by P…[Read more]
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CoachAJ started the topic Rev3 Williamsburg Course Preview Ride – May 17 in the forum Olympic Distance Program (ODP) for Paid Participants 4 years, 8 months ago
Here is a fantastic opportunity to head down for a practice ride of your goal race bike course. Grab some other ODPers and join in on the fun!
REV3 Williamsburg Course Preview Ride Hosted by PE
· Hosted by Peake Endurance and REVOLUTION3 Triathlon (REV3TRI)
- Sunday, May 17, 2020 at 8 AM – 1 PM
- Chickahominy Riverfront Campgro…
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CoachAJ replied to the topic Heart Rate Training (off season focus?) in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
Great question since there are a few of you out there that haven’t started yet. As I mentioned at the meeting, 80% or more of your training is going to be in zone 2 anyways. So, yes, building your conditioning in zone 2 makes the most sense. Since it sounds like you haven’t been training in zone 2 (thank you for being honest!!), it’s going to…[Read more]
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CoachAJ replied to the topic Training plan in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
2-3 glut/core focused exercises, 10-15 minutes, 4-6 times per week is more effective than one longer strength training session per week. Again, it needs to happen so whenever, however (before your workout, after your workout, any day of the week).
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CoachAJ replied to the topic purpose of kick sets? in the forum Half Ironman Program (HIP) for Paid Participants 4 years, 8 months ago
By the way, you still need to know how to kick…properly! And how do you know if you are kicking properly and efficiently if you don’t ever practice it? Consider it a drill just like everything else. Even if you are perfect at front quadrant swimming, it doesn’t mean that you don’t continue to do the catch up drill and other drills to address i…[Read more]
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