Meta
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
- Rich Ritchings on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Dad on S#!^ Happens
- Dad on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Anne Boone on S#!^ Happens
- Dad on I’m baaaaack :)
- Anne Boone on I’m baaaaack :)
- 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
Archives
Categories
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- Biking
- Cycling
- Dad's Blog Posts
- Daughter's Blog Posts
- Exercise
- Exercising when sick
- Injuries
- Ironman
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- Ironman Florida
- Ironman Florida Party
- Nutrition
- Planning
- Racing
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- Running
- strength training
- Swimming
- Testing
- Training
- Transitions
- Triathlon
- Uncategorized
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- Weight loss
- yoga
Category Archives: Planning
Happy 1st Anniversary for irondaughterirondad.com :)
On November 10, 2010, I added our first post to this blog: https://irondaughterirondad.com/hello-world/ …and with my 5th Ironman completed, I find myself circling back to those posts last November, as I adjusted my focus away from training, and onto the relentless … Continue reading
Ironman #5: 12:33:54…new PR by 24 minutes :)
Ironman #5 is in the books…12:33:54 New PR (Personal Record), improving on my 12:57:44 from 3 years ago. …my race execution was tight, the numbers turned out in my goal range in each of the ‘disciplines’…nice I’ll write a … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman Florida, Planning, Racing
Tagged ironman florida race report, ironman results 2011
1 Comment
time going fast
Well here it is Tuesday already, time rolling by quickly, as the schedule is going to start to get busy tomorrow (Wednesday) with registration, Iron Daughter picking up her bike that was transported down, a 45 min bike / 20 … Continue reading
Posted in Dad's Blog Posts, Ironman Florida, Planning, Racing
Tagged last week before ironman
3 Comments
I no longer have a bike to ride for Ironman Florida
In an interesting twist of fate, my local bike shop told me today that there is a crack in the frame of my trusty Cervelo P2C…no longer safe to ride …that would probably mean that it’s not been safe to … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Ironman Florida, Planning, Racing
Tagged cervelo customer service, cervelo warranty, cracked cervelo frame
19 Comments
last 7 hour training day…ready for that taper
So with 3 weeks to go, my last long, race rehearsal training day was yesterday…my second 6 hour ride followed by a 1 hour run…nice …so one more week of ‘training’, although at a reduced volume and intensity…and then 2 weeks, of … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman Florida, Planning, Racing, Swimming
Tagged ironman pacing, ironman taper
2 Comments
swimming…still slow but feeling ‘pretty’
Click on image opens in a new window So with just over 3 weeks to go to Ironman Florida, I’m working on dialing in my race plan for the swim. …essentially, it’s to only move my arms as fast as … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman Florida, Planning, Racing, Swimming
Tagged ironman swim pace, ironman swim plan, swimsense
2 Comments
Are we there yet :)
Interesting time in the training cycle…4 weeks to go to Ironman Florida this Saturday. And that means, that the ‘training’ part is about done…1 more week, makes it 3 weeks to go, and the risk-averse starting to taper things off either now, … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Planning, Racing, Swimming
Tagged ironman pacing, ironman swim pacing, ironman taper
4 Comments
How did you spend your Saturday? 112mi/6hr bike, 6mi/1hr run
Excellent bike and brick run on Saturday Race rehearsal time, so 112 miles on the bike in 5:57:38, and then a 1 hour brick run _easy_Â to get dialed into my Ironman target run pace of 10:00/mile + :30 (10:30/mile) … Continue reading
Balancing training in 3 sports…swimming says ‘what about me!?’
I have a meeting with Coach Gale Bernhardt today to fine tune my next 4 weeks of training…7 weeks to Ironman…2-3 weeks taper…so 1 month to get the last pieces in place. …once you’re within 3 weeks to go to Ironman: your … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Planning, Swimming, Training
Tagged ironman balancing 3 sports, training going too well
5 Comments
Ironman High Intensity Training (HIT): Bike long rides
This year in preparation for Ironman, I’ve worked in as much HIT (High Intensity Training) into each week as I can, using workout guidelines published by the folks at Endurance Nation (EN). Earlier in the season, I overshot the mark … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Planning, Training
Tagged high intensity training, HIT, ironman bike training, ironman long ride
4 Comments
Swimming update…improving…I think
I’m feeling solid about my bike and run results now, and feel that if I can hold the training together, not get cooked, sick or break something, that I have a clear path to increasing the training distances, with quite a bit … Continue reading
Pondering my ‘final’ bike training zones
With 8 weeks before Ironman, 5-6 weeks of training, and a 2-3 week taper, I’m starting to _really_ get serious …alright…you’ve probably thought that I’m pretty serious up to now …that was me being relaxed With my last bike … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Planning, Testing, Training
Tagged establishing bike training zones, establishing FTP
2 Comments
5K run test: new 41 vDOT wow! 4:22:00 Ironman run ‘possible’
Looks like shedding those few pounds has indeed helped my running speed …the goal that I set for myself 9 months ago on December 7, 2010, was to be at a vDOT of 41 prior to Ironman Florida, to set up … Continue reading
Bike Functional Threshold Power (FTP): 270-280 Watts
Trying to fit in my bike test this week was a bit of a challenge…particularly since I also wanted to get in a running test, and be back at normal training volume for the weekend. …and I also will be … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Running, Testing, Training
Tagged ftp testing, ironman bike pace, ironman race planning
4 Comments
1 day off from exercise…too funny that it’s noteworthy
We took a little trip out-of-town this past Labor Day weekend, so in the spirit of ‘recovery’ and ‘vacation’, I actually took 1 day off from exercise …only noteworthy, since it was my first day off from exercise in 6 weeks … Continue reading