Category Archives: Planning

New CP90 at 251W…last record…last week…237W

Posted on May 18, 2011 by Dad

With my shrunken, time compressed schedule over last week and this, I’ve reverted to shortening the bike workouts and moving up the Intensity. Last week when the New York trip jumped into the schedule, I did a 2 hour ride, … Continue reading →

Posted in Achieving Goals, Cycling, Dad's Blog Posts, Planning, Training | Tagged , | 4 Comments

Training schedule shredded with travel

Posted on May 17, 2011 by Dad

A last-minute impromptu trip to New York this past weekend…American Airlines and their last-minute non-stop fare sale of $69.00…dang…just daring me not to …so with the flight reservation window open on the computer, waiting for the final ‘Submit’, I checked Hotwire and then Priceline, and…dang…hooked … Continue reading →

Posted in Achieving Goals, Cycling, Dad's Blog Posts, Planning, Training | Tagged , | 3 Comments

How much weekly training Intensity? 20%

Posted on May 11, 2011 by Dad

Coach Gale Bernhardt and I have been in a detailed discussion recently about the right amount of training Intensity to include each week to steadily improve fitness and performance, without getting injured, over-trained or sick High Intensity Training (HIT) means Zone … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Injuries, Planning, Training | Tagged , , | 3 Comments

5K run test: new 39 vDOT

Posted on May 5, 2011 by Dad

I was reminded today of why most age group athlete’s don’t test their fitness level very often…if ever…it’s HARD…and SUFFERING Here’s what pain looks like in a Heart Rate download chart…near the end you’ll notice the little notch above my … Continue reading →

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

Bike Functional Threshold Power (FTP) test result: 270 Watts

Posted on May 3, 2011 by Dad

Well, the steady improvement continues as my FTP test on the bike today indicates a new 270 Watt FTP Personal Record (PR) …alright…YEAH! …okay…enough of that…another move upward from the last 2: April 4, 263W,  (1 month ago) Janury 3, 249W (4 months ago) … Continue reading →

Posted in Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Testing | Tagged , , , | Leave a comment

Great early season results!

Posted on May 1, 2011 by Dad

Congratulations to all our friends that were racing this weekend…some excellent results out there! Iron Anne Boone was once again first and only in her Try Charleston Half Ironman 65-69 Age category, racing faster than her time goal, and almost 15 minutes … Continue reading →

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

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 →

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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

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

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