Category Archives: Planning

Happy 1st Anniversary for irondaughterirondad.com :)

Posted on November 13, 2011 by Dad

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 →

Posted in Dad's Blog Posts, Ironman Florida, Planning, Recovery | Tagged | 1 Comment

Ironman #5: 12:33:54…new PR by 24 minutes :)

Posted on November 6, 2011 by Dad

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 , | 1 Comment

time going fast

Posted on November 1, 2011 by Dad

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 | 3 Comments

I no longer have a bike to ride for Ironman Florida

Posted on October 24, 2011 by Dad

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 , , | 19 Comments

last 7 hour training day…ready for that taper

Posted on October 16, 2011 by Dad

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 , | 2 Comments

swimming…still slow but feeling ‘pretty’

Posted on October 14, 2011 by Dad

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 , , | 2 Comments

Are we there yet :)

Posted on October 6, 2011 by Dad

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 , , | 4 Comments

How did you spend your Saturday? 112mi/6hr bike, 6mi/1hr run

Posted on September 25, 2011 by Dad

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_ to get dialed into my Ironman target run pace of 10:00/mile + :30 (10:30/mile) … Continue reading →

Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Ironman, Planning, Racing, Testing, Training | Tagged , , , , , | 12 Comments

Balancing training in 3 sports…swimming says ‘what about me!?’

Posted on September 20, 2011 by Dad

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 , | 5 Comments

Ironman High Intensity Training (HIT): Bike long rides

Posted on September 18, 2011 by Dad

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 , , , | 4 Comments

Swimming update…improving…I think

Posted on September 15, 2011 by Dad

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 →

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

Pondering my ‘final’ bike training zones

Posted on September 12, 2011 by Dad

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 , | 2 Comments

5K run test: new 41 vDOT wow! 4:22:00 Ironman run ‘possible’

Posted on September 9, 2011 by Dad

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 →

Posted in Achieving Goals, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Testing, Weight loss | Tagged , , , , | 2 Comments

Bike Functional Threshold Power (FTP): 270-280 Watts

Posted on September 8, 2011 by Dad

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 , , | 4 Comments

1 day off from exercise…too funny that it’s noteworthy

Posted on September 7, 2011 by Dad

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 →

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