Category Archives: Racing

squeezing off a few pounds

Posted on July 9, 2011 by Dad

Okay…here it is…my weight chart since just after Ironman Florida last year. In my weigh-in this morning, I was 205 pounds…the last time that I stood on a scale was January 15, 2011, and I was 202 at that point. … Continue reading →

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Vancouver Half Iron: 6:17:33

Posted on July 4, 2011 by Dad

So there it is, another race in the books. The last Half Iron distance race (1.2 mile swim, 56 miles bike, 13.1 mile run) that I did was almost 5 years ago, prior to my first Ironman….too funny when I looked it … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Racing | Tagged | 6 Comments

Race day tomorrow!: Half Iron Sunday, July 3

Posted on July 2, 2011 by Dad

So tomorrow morning, all things being equal, my daughter and I will be at the start line at 6:30am Pacific time for the Subaru Vancouver International Triathlon, for a lovely Sunday morning 1.2 mile swim, 56 miles on the bike and a … Continue reading →

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Iron Dad’s ‘taper weekend’ 1 week before the race

Posted on June 26, 2011 by Dad

I’m in Calgary this weekend, 1 week before the Half Iron in Vancouver on July 3, and the last weekend to get in some ‘quality’ workouts, before a heavy taper next week in advance of the race. Visiting my son, … Continue reading →

Posted in Dad's Blog Posts, Racing, Recovery, Training | Tagged , , | 4 Comments

look for this tattoo in your next race

Posted on June 7, 2011 by Dad

If you see this tattoo on the course in your next race, take a good look, since you won’t see it again until the line for pizza after the finish line …for it is the latest artistic addition of Iron Buddy … Continue reading →

Posted in Dad's Blog Posts, Ironman, Racing | Tagged | 2 Comments

still ticking

Posted on May 29, 2011 by Dad

Well, as I predicted a couple of weeks ago, my training schedule has indeed been shredded with travel My originally planned 13’ish hours a week has become 9-10.5 hours a week…still not horrible..like not ‘2-3’ hours a week…so that’s good 🙂 My … Continue reading →

Posted in Achieving Goals, Dad's Blog Posts, Planning, Racing, Recovery | Tagged | 4 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 →

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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 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 →

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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 →

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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 →

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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