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CoachAJ replied to the topic Diamond in the Rough Training Weekend: May 31 – June 2 in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Fantastic! Thank you Allison for the feedback and hard work here!
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CoachAJ replied to the topic NUTRITION!!!!! in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Nice work getting into health habits now. This really is key to recovery. Your next workout will thank you!
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CoachAJ replied to the topic Cycling Cleats/Pedals – Difference? in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Great feedback. I think SPD is speedplay. However it’s always good to hear feedback from those who use them. Thanks for sharing, Ryan!
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CoachAJ replied to the topic Diamond in the Rough Training Weekend: May 31 – June 2 in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
If you click on ‘get tickets,’ it states that the $10 covers camping and training! So I hope so 🙂
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CoachAJ replied to the topic Diamond in the Rough Training Weekend: May 31 – June 2 in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Fantastic! Great feedback. And I can’t agree more. How else is in?
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CoachAJ replied to the topic IMMD Race Director Gerry Boyle has passed away in the forum Ironman Program (IMP) for Paid Participants 5 years, 6 months ago
This is both devastating and surprising. However I agree with Margaret and Hope. While I had never met Gerry, everyone that I met that had, they all spoke of him in the exact same way…what we should all aspire to be. Train and race for Gerry!
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CoachAJ started the topic Diamond in the Rough Training Weekend: May 31 – June 2 in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Great news! Look what the DCTC has in store for us. Perfect opportunity to get some training on the actual terrain of your goal race. Plus you can get some group training and socialization in as well. Win win!
How’s in?
https://www.eventbrite.com/e/elk-neckdiamond-in-the-rough-training-weekend-tickets-58883232333
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CoachAJ replied to the topic Bike gears and cadence in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Now this is a great question. This means you are focus hard on cadence. Nice work! This really comes down to your gearing that you have on your bike (cassette). There many different sizes of cassettes out there. Some made more for climbing. Others made for more general riding, etc.
That said, as you PRACTICE, you will get stronger, the h…[Read more]
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CoachAJ replied to the topic Cycling Cleats/Pedals – Difference? in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Great question! Cleats are a personal decision. Some people swear by SPD pedals. Others swear by Looks. What I can tell you from my experience is that SPD has two major drawbacks. First, I have had athletes who have gotten mud in their cleats from the transition area and then they could not clip in. Second, from an injury prevention stand…[Read more]
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CoachAJ replied to the topic Master Swim Program Present Swim Video Analysis in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Practice, practice, practice. Master’s swim is a great place to start working on all of these areas and get some additional pointers.
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CoachAJ replied to the topic NUTRITION!!!!! in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
One of the best recovery foods (and balanced breakfast) is a smoothie. You can get a very wholesome meal of fruits, veggies, low fat protein and good carbs.
As for snacks, nuts are always a favorite due to the healthy fats and proteins.
I also want to add that it’s not good to exclude any food group. It’s okay to have a cookie every once in a…[Read more]
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CoachAJ replied to the topic Recovery Week in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Yes, it is flexible. And it’s better to have quality workouts versus muddling through them. However please no moving workouts from one week to another. If you aren’t able to get it in by Sunday, you must pass on it. Just don’t make it your priority long workouts if at all possible!
And here is the magic rule again: No more than two days of l…[Read more]
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CoachAJ replied to the topic Recovery Week in the forum Olympic Distance Program (ODP) for Paid Participants 5 years, 6 months ago
Great feedback all! If you are too wiped out from your test, then move your ‘day off or make up day’ to Monday and the swim until Friday. Take the day off if you really need it and, just like Jorge stated, take the extra time to sleep! If you are not recovering well, perhaps it because you need more sleep. Or perhaps you are pushing your eas…[Read more]
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CoachAJ replied to the topic Half Ironman On-Bike Nutrition in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Great feedback so far! Thank you Cindy and Bill for sharing your nutrition plan and feedback. We are having a similar conversation on the IMP forum and I can promise you that it’s a fruitful, productive conversation if we can get everyone to join!
As you can see from Cindy and Bill, there are many options out there to consider. Cindy is fa…[Read more]
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CoachAJ replied to the topic Master Swim Program Present Swim Video Analysis in the forum Ironman Program (IMP) for Paid Participants 5 years, 6 months ago
Good morning,
Unfortunately the swim video analysis was first come, first serve. However since I had requested the video analysis from master’s swim at the beginning of the year, they sent me the sign up link two days before the rest of the club had access. So there was a special window for training program participants to sign up before it w…[Read more]
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CoachAJ replied to the topic Master Swim Program Present Swim Video Analysis in the forum Ironman Program (IMP) for Paid Participants 5 years, 6 months ago
This article is very helpful. Basically what it is saying is ‘practice!’ Practice in your current surroundings (if it’s not yet open water season) and then practice once it is open water season. Thankfully by signing up for the video analysis, you are working towards tip #5! And hopefully everyone got some good tips at the clinics. At the…[Read more]
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CoachAJ started the topic Ironman Aid Station Additions in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Here some new additions to the Ironman aid station. It was just announced so that I would pass it along. Hopefully many of you have tried Base Salt in the past for your electrolyte source. Now they have additional options. Base Salt is also a DCTC partner so you can get a discount (under partners) if you want to try any of these op…[Read more]
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CoachAJ started the topic Half Ironman On-Bike Nutrition in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
How is everyone going with their on-bike nutrition for Eagleman? At this point, everyone should be dialing in what is working for them and what is not. Who wants to start with what they are doing for their on-bike nutrition?
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CoachAJ replied to the topic Ironman Bike Nutrition in the forum Ironman Program (IMP) for Paid Participants 5 years, 6 months ago
Too bad you couldn’t have joined the Nutrition Clinic because Rebecca did cover this topic. If the Skratch is too sweet, it is likely that you are still too ‘sugar’ heavy with your intake. This is why she recommend salty/savory calories options. However if you really must dilute it, then you must get the rest of your necessary electrolytes fr…[Read more]
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CoachAJ replied to the topic Puerto Rico 70.3 in the forum Half Ironman Program (HIP) for Paid Participants 5 years, 6 months ago
Swim efficiency, dialing back the bike a notch and leaving it all out there for the run. This is definitely a winner’s strategy! Awesome work out there Cindy! Congrats on Worlds!
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