Monthly Archives: April 2011

Try Charleston Half Ironman Sat. April 30, 2011

Posted on April 29, 2011 by Dad

Well, Saturday is the first Half Ironman of the year for many of my Tri Buddies in Charleston…the Try Charleston Half Ironman…1.2 mile swim, 56 mile bike, and 13.1 mile run…half because of course, it’s half the distance of a … Continue reading →

Posted in Achieving Goals, Biking, Dad's Blog Posts, Racing, Training | Tagged , | 5 Comments

How much Intensity and Volume in a training program

Posted on April 27, 2011 by Dad

So how can we figure out how much Intensity and Volume are appropriate in our training programs? …to a large degree, you have to try stuff out and see how your body responds…and if you’re not getting the results that you want, … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Exercising when sick, Planning, Recovery, Testing, Training | Tagged , , , , | 1 Comment

How well do you know your own body?

Posted on April 24, 2011 by Dad

Our Easter/Passover/Good Luck sign is also a comment on how different we all really are.  It reminded me of an interesting article in the New York Times a few months ago that caught my attention: The Workout Enigma It began with this paragraph: … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Planning | Tagged , | Leave a comment

Happy Easter! Happy Passover!

Posted on April 24, 2011 by Dad

Cute sign 🙂

Posted in Dad's Blog Posts | Leave a comment

How much Intensity in training?

Posted on April 23, 2011 by Dad

Well…it all depends 🙂 …ok…let’s get into it…how ‘ambitious’ you need to get with Intensity depends on two things: your goals who you ask …alright I noticed the picture too…okay let’s pause for a moment and click on it for … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Planning, Racing, Recovery, Running, Training | Tagged , , , | 2 Comments

How I determine training intensity during a workout

Posted on April 22, 2011 by Dad

Ok…we talked about training zones and intensity…so the general idea is that the amount of effort gets a ‘label’…I’m including the chart again here so that you can click on it to get a bigger version…I’ve also included links throughout … Continue reading →

Posted in Achieving Goals, Cycling, Dad's Blog Posts, Ironman, Planning, Racing, Running, Testing, Training | Tagged , , , , , , , , , | 5 Comments

Training Zones and Intensity Chart

Posted on April 21, 2011 by Dad

Well, as a start to my discussion of how I’ve formulated my 12 week Half Ironman training program, there was a lot of discussion about training Intensity, and the total amount of Intensity in a week, and the amount of time at … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Racing, Training | Tagged , , , | Leave a comment

Iron Dad’s 12 week Half Ironman Training Plan: Fine tuning

Posted on April 20, 2011 by Dad

Alright…I’ve spent a lot of time with Coach Gale Bernhardt (pictured on the right) over this past week looking at the rest of my season, and specifically the 12 week ramp up to the Vancouver Half Ironman on July 3. … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Planning, Racing | Tagged , , , , | 1 Comment

The ugly truth about how to swim faster

Posted on April 16, 2011 by Dad

My first swim lesson of the year with Coach Dinah was a stark reminder of why I can’t swim…my balance in the water is lousy …well that along with a lot of other things…I don’t envy Coach Dinah and her … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Swimming | Tagged , , , | Leave a comment

first ‘long’ run this year

Posted on April 14, 2011 by Dad

well, there it was…first ‘long’ run today…up to this point runs although ‘intense’, have been just over an hour…well, today was long’ish at 9.6 miles (15.4 km) in 1:32 (9:35/mile 5:57/km pace), so a rational pace for the workout spec, with 2 x … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Planning, Running | Tagged , | 2 Comments

When are you too old to improve fitness?

Posted on April 13, 2011 by Dad

So here we go…this week is 12 weeks out from the Vancouver Half Iron on July 3rd, and the ramp up in training volume begins For the first 3 months of this year…aside from pulling my hamstring, being sick 2+ … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Recovery | Tagged , | 2 Comments

Bikes are a beautiful thing

Posted on April 12, 2011 by Dad

As we sit on top of our ‘steeds’ for hours, up and down the highways and byways at speeds often relentlessly at 20 MPH, up and down rolling to steep hills at over double that, we sometimes forget just how … Continue reading →

Posted in Biking, Dad's Blog Posts, Transitions | Tagged , | Leave a comment

The week in review

Posted on April 9, 2011 by Dad

Well, a bit of a ragged week…bike test on Monday…very good result…Tuesday planned day off exercise after the bike test, Wednesday off everything…my wife in for surgery for the day, so sitting at the hospital all day…aborted run test on … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Testing, Training | Tagged , , | Leave a comment

Here we (/I) go!

Posted on April 5, 2011 by Daughter

Well according to Iron Dad I have been noticeably absent from Blogger-land lately, and by association, from IronTraining.  The former I certainly admit to. I cannot plead guilty to the latter however, as I have been slowly reacquainting myself with the IronLifestyle over … Continue reading →

Posted in Achieving Goals, Daughter's Blog Posts, Ironman, Ironman Florida, Training | Tagged , | 4 Comments

Bike Functional Threshold Power (FTP) test result: 263 Watts

Posted on April 4, 2011 by Dad

Almost looks like I know what I’m doing 🙂 Test on the bike went very well today…new FTP number is 263 Watts…up from 249 Watts 3 months ago: https://irondaughterirondad.com/bike-functional-threshold-power-ftp-test-result-249-watts/  …and spot on my prediction/goal of 260-265W from yesterday …so cool! What it all … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Racing, Testing | Tagged , , | Leave a comment