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Links We Refer To
- Dinah Mistilis Dad’s swim coach
- Endurance Nation Programs founded on High Intensity Training
- Facebook: Charleston SC Region Ironman Florida 2011
- Food Diary Online food diary that Dad uses
- Gale Bernhardt Dad’s triathlon coach
- Jeff Galloway Running
- Sea Hiker Daughter’s Swim Coaching
- Total Immersion Swimming
- Training Peaks Fitness Log software that we use
Recent Comments
- Dad on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Pablo T on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Dad on How I determine training intensity during a workout
- Dad on How I determine training intensity during a workout
- Simba Durio on How I determine training intensity during a workout
- Dad on S#!^ Happens
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- Anne Boone on S#!^ Happens
- Dad on I’m baaaaack :)
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- Tom Thumb on Can you change your flat bike tire in under 2 minutes?
- Scott on Post Ironman: getting fat and rusty
- Mitchell - Home Fitness Manual on Post Ironman: getting fat and rusty
- Dad on Post Ironman: getting fat and rusty
- Anne Boone on Post Ironman: getting fat and rusty
- Dad on Ironman Florida Race Report 2011: Part 3: the run
- Anne Boone on Ironman Florida Race Report 2011: Part 3: the run
- Mitchell - Home Fitness Manual on How much Intensity and Volume in a training program
- jim hayes on Try Charleston Half Ironman Sat. April 30, 2011
- Anne Boone on Happy 1st Anniversary for irondaughterirondad.com :)
- Anne Boone on Training and recovery after Ironman
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Recent Posts
- S#!^ Happens
- I’m baaaaack :)
- Post Ironman: getting fat and rusty
- Ironman Florida Race Report 2011: Part 3: the run
- Ironman Florida Race Report 2011: Part 2: the bike
- Ironman Florida Race Report 2011: Part 1: the swim
- Happy 1st Anniversary for irondaughterirondad.com :)
- Happy Birthday IronDaughter!
- Training and recovery after Ironman
- Ironman #5: 12:33:54…new PR by 24 minutes :)
- Race day morning!
- Track Your Athlete(s) …final pre-race notes
- Last training workout…done…Ironman next!
- It’s beginning to look a lot like Ironman!
- Ironman Florida forecast links
- time going fast
- another beautiful day in paradise
- beautiful day at Panama City Beach!
- One week to go…off to Florida!
- cramped week
Recently Updated Pages
- S#!^ Happens on 27th June'18
- Age Graded Race Time and Percentile on 21st September'14
- Track Your Athlete(s) ...final pre-race notes on 2nd September'13
- I'm baaaaack :) on 1st April'12
- Post Ironman: getting fat and rusty on 15th December'11
- Dad's workout metrics on 7th December'11
- Ironman Florida Race Report 2011: Part 3: the run on 27th November'11
- Ironman Florida Race Report 2011: Part 2: the bike on 26th November'11
- Ironman Florida Race Report 2011: Part 1: the swim on 26th November'11
- Happy 1st Anniversary for irondaughterirondad.com :) on 13th November'11
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Category Archives: Cycling
I’m _really_ liking these bike workouts
I’m on a Short and Fast workout protocol in the ‘Off Season” (OS) so far, following the Endurance Nation workout schedule. I have to tell you…I’m _really_ liking the bike workouts…tweaked my hamstring on the run workouts…so it’ll be a few … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Training
Tagged bike workouts, endurance nation, FTP, Short and Fast workouts
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Pulled hamstring…ouch!
It’s been an interesting exercise week for me. On my run last Sunday, on the first 1/2 mile acceleration of the workout I pulled my hamstring on my left leg…usual ‘pull’ thing…sudden sharp pain in the middle of the hamstring…ouch! … Continue reading
Adjusting to snow and ice in the South
As another BIG snow and ice storm rolled through Mississippi, Alabama, Tennessee, Georgia, North and South Carolina, I’m reminded that this is more than a little weird for the Southern triathlete…and it’s more disruptive than training in the more traditional snow belts, … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts
Tagged bike indoors, Lake Worth group ride, winter training
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Bike Functional Threshold Power (FTP) test result: 249 Watts
My official FTP number is 249 Watts…pretty darn good…at least higher than I was expecting 🙂 Here’s how it looks on the PowerTap download graph…the actual 42 minute test is the highlighted section after warm-up…the scale on the left that has 189 as … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Racing, Training
Tagged endurance nation, FTP bike test, Functional Threshold Power
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Bike Functional Threshold test today
So here it is…the beginning of the New Year…and as good a time as any to set the benchmarks to track improvement over the year…never a good time to get started…so it’s a ‘just do it’ day 🙂 Since most … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Training
Tagged bike testing, endurance nation, Functional Threshold, Lactate Threshold, LTHR, testing
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New reason to swim faster
I just found a new and compelling reason to swim faster. I was listening to an Endurance Nation webinar the other day while spinning off a few calories on the trainer…it was dealing with the pacing and power strategy on the bike … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Racing
Tagged ironman, ironman florida, Racing, run faster
2 Comments
Bike: Indoor vs. Road
Getting a little brisk outside, so time to pull out the trainer…or 10 pounds of warm clothes to get out the door. Along the way I’ve read that biking on an indoor trainer is more of a workout than on the … Continue reading
What’s it take to bike 20MPH for 112 miles
Looking at my Nov. 27, 2010 Post, to get under 12 hours in an Ironman I will likely need to average at or close to 20MPH on the bike split…5:36:00…(19.5MPH = 5:44:36)…in ‘normal’ conditions…so what will that take I wondered…here’s … Continue reading
Posted in Achieving Goals, Biking, Cycling, Racing
Tagged ironman bike pace, predict bike race pace
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Next Season planning continues
The more I think about it, I do ‘feel the need…the need for speed’ :)Â http://www.youtube.com/watch?v=ZwNWviK5z0Q My focus right now is getting the training plan setup for the beginning of January, to get a jump-start on the season goals…and part … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Racing
Tagged achieving goals, bike faster, exercise levels, ironman, ironman goals, ironman training
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Moving cycling indoors
It’s getting a little chilly outside…not horrible, but with the high temperatures a lot of days only getting to 50-60F, the mornings are showing up around 30-35F…a little cool to comfortably get out the door…at least for me…okay okay, it’s … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Exercise, Recovery
Tagged Biking, cycling, fluid trainer, indoor trainer, Kreitler, kurt kinetic, rollers
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