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
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Category Archives: Training
Meeting the lifeguards via air horn
Well, there I was in the ocean for the first time in years…other than races…in moderately rough conditions, getting tossed around, but enjoying the freedom of no lane lines, and just ‘swimming’ to the beep of my TempoTrainer, setting my … Continue reading
Posted in Dad's Blog Posts, Swimming, Training
Tagged ocean swimming, ocean swimming rules, swimming in lifeguard area
7 Comments
New brain fry…figuring out the Swimsense data
Well, I may have met my match in over-the-top detail with my new Swimsense…and I thought that the PowerTap on the bike had endless data. My first swim with the Swimsense worked out very well…very easy to use: click swim … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Swimming, Training
Tagged counting laps, swimsense, Swimsense data example, swimsense review
4 Comments
Stroke thought focus/count strokes/laps/remember…brain fry!
So I got some help…Swimsense by Finis With my increased focus on stroke rate and stroke length and the minutia of all the numbers, one is faced with the practical matter of how to keep track of everything…when the _real_ focus … Continue reading
Eating before early morning exercise
As the days have become hotter, I’ve looked at getting out earlier in the day to knock off the exercise…mainly to be able to keep High Intensity in the workouts without redlining my Heart Rate as it tries to keep my body … Continue reading
Cycling in the heat…go inside and pull out the trainer
A couple of weeks ago I wrote about the challenge of maintaining running pace and doing High Intensity Training (HIT) in the heat, with Heart Rate and RPE (Rate of Perceived Exertion) running higher than normal because of the body’s … Continue reading
Posted in Biking, Cycling, Dad's Blog Posts, Training
Tagged cycling in the heat, interval training heat
2 Comments
Body composition…the 4th sport in triathlon
My ‘official’ 1 month weigh-in is next Friday on August 5th, to see how I’ve done in my quest to squeeze off a few pounds during my 1 month transition between getting back home after the Vancouver Half Iron, and going … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Racing, Training, Weight loss
Tagged lose weight run faster, matt fitzgerald
6 Comments
Squeezing off a few pounds…2 good behavioral changes
Aside from some adjustments to _what_ I’m eating, I’m finding that I have two things in particular that are coming into play on a daily basis…as it turns out, both attributable to ideas by Matt Fitzgerald that I wrote about … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Nutrition, Training, Weight loss
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Acclimating to Heat and Humidity: Coach Gale’s notes
Continuing on our theme of Heat and Humidity, I looked up a 2 part article that Coach Gale Bernhardt had written on acclimating to the hot and humid environment…a worthy read. Our picture today on what to do if it doesn’t work… Part … Continue reading
Iron Dad’s ‘taper weekend’ 1 week before the race
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 racing taper, taper one week before race, workouts weekend before race
4 Comments
Daughter’s Lifestyle Plate…
Look DadI A blog post! Dad’s latest blog post about the ‘food plate’ guidelines inspired me to consider my ‘lifestyle plate’ in the last few weeks leading up to the Vancouver 1/2 Ironman.. and to evaluate how much real estate on that plate my … Continue reading
Posted in Daughter's Blog Posts, Training, Vancouver Canucks
1 Comment
Training back on track: 15 hours this week
With travel over for the moment, and my wife taking a few days away to visit friends, I had a productive work week, and got my training back to where it should be: 15 hours in total this week. Swimming … Continue reading
New CP90 at 251W…last record…last week…237W
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 CP90, training intensity
4 Comments
Training schedule shredded with travel
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 CP90, travel training
3 Comments
How much weekly training Intensity? 20%
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 Gale Bernhardt, HIT, weekly training Intensity
3 Comments
First open water swim of the year today
The local YMCA has a supported open water swim from time to time, so I decided to do it this morning before my planned, high Intensity 3 hour bike ride….get warmed up and burn a few extra calories With the … Continue reading
Posted in Dad's Blog Posts, Swimming, Training
Tagged open water swimming, triathlon open water swim video, YMCA
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