Ironman Training
Having used your Ironman program for two IM events, my daughter wishes to follow the same program as I have in the past. Where the program says ride 5:15 as the longest ride, how is this calculated for distance i.e. average 30+km/hr? The same question applies to the longest run of 2:45, how is this calculated for calculated for distance i.e. average 5:00/km? The reason I ask is that she is targeting a bike average of 25km/hr and a run average of 7:00/km and it would seem that the duration of…
ContinueAdded by Malcolm Rolton on May 12, 2012 at 6:05pm — No Comments
Camp Reminder
Just a quick reminder that for anyone looking for a great training camp experience, I direct one that is coming up in June at Lake Placid NY. We train on the Ironman Course, and support training for Olympic to Iron distances and novice to elite levels. This year, we'll be adding a LONG DAY training option for people preparing for a mid to late summer IM. We have 4 slots left until we sell out and we'll have 4 certified coaches supporting the weekend. Here's the info:…
ContinueAdded by Chuck Graziano on April 2, 2012 at 10:48am — No Comments
19 Weeks Out - It's All About the Hills
Wanted to share a recent email I sent to my friends at the Wyckoff Y Tri Club earlier today:
With IM-Boat Basin (NYC, NJ, whatever) 19 weeks from tomorrow (no, that's not an early April Fool's joke! :), next week is the right time to start to take the party outside.
The bike course profile shows 3900' of total climbing, which is WAY more than most IMs, so training in Harriman will be a great recipe for success. Add a Harriman loop before riding…
ContinueAdded by Mike Llerandi on March 30, 2012 at 6:41pm — 1 Comment
21 weeks to go...
As we're inside 21 weeks to IM-NYC, we're going to be posting regularly here about relevant topics designed to help you attack your key race this season, including:
I'll also be highlighting events, clinics, and announcements associated with my favorite…
ContinueAdded by Mike Llerandi on March 18, 2012 at 1:53pm — No Comments
New Coaching Service in North Jersey
There are two types of triathletes around Northern New Jersey: those who know who Claudia Kretschman is, and those who should. Seriously, Claudia is the most decorated triathlete in the area, male or female, with two top-15 overall finishes in Kona and a top-3 finish in Penticton. Still raging and still qualifying for Kona, whenever she wants, nearly 20 years later...
The big news about Claudia is that she's launching a coaching service, aimed at triathletes of any ability across…
ContinueAdded by Mike Llerandi on January 23, 2012 at 8:10pm — No Comments
Hi Mike
I think this is a great plan and I have been using it a lot over the last 4 years as well as many friends of mine.
I think that if you make an update for Powermeters user, it would be perfect. Infact so far I have been updating it with %FTP instead of the %HR which is quite aleatory.
Usually I would say 75% HR works ok for 75% FTP but for higher intensities it doesn't work so easily.
Don't know if you use a Powermeter but it is nowadays very popular and…
ContinueAdded by Plissken on December 21, 2011 at 1:17pm — No Comments
Nutrition Calculator
Feel free to use this worksheet. You may have to tweak it a bit based on individual needs. I will provide the document in 2 formats...one for MS Excel and the other for Macs...Good luck and let me know if it's useful.
Nutritional%20Planner.numbers…
ContinueAdded by Rob Blackmore on December 10, 2011 at 7:30am — 1 Comment
"Everything You Need to Know to Finish an Ironman" by Raymond Brit
Disclaimer: I found this article online at - http://www.runtri.com/2007/05/everything-you-need-to-know-to-finish_25.html
Although I am still an Ironman rookie and only have been training for IMLP2012, I thought this article would be helpful for future reference, as race day gets closer...
Before the start of a recent Ironman triathlon, the race announcer noted that…
ContinueAdded by Rob Blackmore on December 8, 2011 at 7:44am — 1 Comment
Rotor Q rings
Hi
I am new to the site and have just started (5 weeks in) the 36 week Ironman training plan. As well as training hard and with Christmas approaching, I am looking to buy myself some time and was wondering if anyone had any experience with Rotor Q rings or oval rings.
Thanks
Phil
Added by Phil Melling on November 26, 2011 at 3:00pm — No Comments
"Why Can't I Elevate My HR on the Bike Trainer?"
Every now and then I get a question 2-3 times in a couple of days, and realize that my answer might benefit the group -- here's one that comes up around this time every year:
"Do you use a powermeter for your training? I focus more on my watts during training, rather than heart rate. For some reason, I can never get my heart rate high enough when riding on my indoor trainer. Now with the colder weather, I will be doing most of my rides indoors....any…
ContinueAdded by Mike Llerandi on November 9, 2011 at 7:18am — No Comments
Week 1: IMLP 2012
Yesterday marked the first day of training for Ironman Lake Placid 2012! I decided to use a free online program from an elite age grouper, Mike Llerandi. A fellow triathlete from my area recently used the program to get ready for IMFL and had a very successful debut...in fact he placed 16th in his age group 45-49 with a total time of 10:10:03. That's crazy fast, in my mind.
Not sure I have anything profound to say for my first blog post. I guess I am hoping to use this…
ContinueAdded by Rob Blackmore on November 8, 2011 at 8:00am — No Comments
Be a Complete Athlete
This is the last post of background material related to developing an optimal triathlon training program -- at a high level, it's helpful to keep coming back to the idea that you're becoming a more complete athlete, and not the sum of a swimmer, a cyclist, and a runner.
The five main areas that comprise a complete athlete's overall condition are: general health, cardiovascular fitness, power & speed, functional strength, and mobility. This is the list that I like to refer to…
ContinueAdded by Mike Llerandi on November 3, 2011 at 9:52am — No Comments
Triathlon is Not "Three Sports"
So far, we've highlighted the need to take a different approach to your training, particularly as you get older, and to apply that approach consistently as you move through your season. Before we dive into the specifics of your actual training plan, I want to point out the need to focus on your triathlon training as a single pursuit.
Successful triathletes recognize this intuitively -- the pitfalls of overtraining and creating an imbalance among all three sports generally comes from…
ContinueAdded by Mike Llerandi on October 19, 2011 at 10:21am — No Comments
Consistency is Everything
If you were going to incorporate one quality to your training, you would gain the greatest benefit by following whatever program you had with consistent discipline. But be careful: "Consistent discipline" doesn't mean having a 24x7 focus on more volume and harder work -- in fact, I'd say that as long as your training paid some attention to high quality and overall volume across all three sports, you'll end up with positive results, provided that you can maintain some consistency…
ContinueAdded by Mike Llerandi on October 16, 2011 at 8:34am — No Comments
Establishing a Different Approach to Training
For too many people, from age groupers to dedicated pros, performing better in triathlon is merely a function of doing more work. "Tell me what to do, and I'll do it" is the call for help, and the focus is on doing more: more volume, more fatigue, more focus, more time devoted to a singular pursuit. This approach has proved to be successful for many, so why wouldn't it be the formula for success for everyone?
As I'm sure you know intuitively, too much focus on any one aspect of…
ContinueAdded by Mike Llerandi on October 12, 2011 at 7:13am — No Comments
Building an Optimal Training Plan
I've been putting a lot of thought into what an optimal training program should contain, and after reading up on a bunch of current material I think I have one that I can share with the group. My plan is to organize my thoughts into bite-sized topics that I'll present in a blog post, and then ultimately I'll have the…
ContinueAdded by Mike Llerandi on October 7, 2011 at 11:30am — No Comments
Ironman for third time
Added by Malcolm Rolton on May 4, 2011 at 6:57pm — No Comments
Training Program for Ironman 70.3 Races is Complete
Hi Everyone - the free 26-week training program designed to help you prepare for an Ironman 70.3 race is complete and posted. Feel free to access it at http://opentri-training.com/ -- just click on the link for the "Free Training Plan for 70.3 Distance".
Enjoy!
Mike
Added by Mike Llerandi on April 24, 2011 at 8:02pm — 2 Comments
Please help a fellow ironman reach his 2011 goals with a TRX sponsorship.
http://www.youtube.com/...t=PL72E7A5FA87A9794F
I am a two time Ironman finisher just clipping at the heals of a Kona slot. Last year I was on pace to be in the money when my back , glutes and hammies went into spasm.
The lack of core conditioning forced me to walk/jog most of the marathon at IM CDA finishing in 10:55.. well over an hour slower than my goal time.
This season I have been…
Added by David Hollely on February 8, 2011 at 1:35pm — No Comments
Strength Training
Added by Todd Correa on January 9, 2011 at 1:28am — No Comments
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