tag:blogger.com,1999:blog-63311295456536062252024-03-21T17:35:20.893-07:00Coach BrewCoach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-6331129545653606225.post-3890732070427574012013-08-09T10:19:00.004-07:002013-08-09T10:28:24.256-07:00July's 30 Triathlons in 30 daysTotals: 18 Swims, 16 Bikes, 24 Runs<br />
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As you can imagine, the month did not play out the way I had hoped however I am happy to have gotten through with no aches, pains or injuries. Looking forward to next weeks normal training schedule. <br />
Thank you for following and sorry for small number of posts throughout the month. Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-72496042033880316382013-07-23T18:35:00.001-07:002013-07-23T18:36:05.967-07:00Seven Days To Go!As you might know, the most difficult aspect to completing this training schedule is the amount of life outside this sport that we all enjoy. So, creativity has been my friend in working through each days training.<br />
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Totals after 23 days complete: 12 Swims / 14 Bikes / 17 Runs<br />
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This means in the next 7 days I will have to get 18 Swims, 16 bikes, and 13 runs in before midnight on the 30th. OK, you are probably doing the math and wondering what the hell happened last week! I had another job that locked me down from 7a-6p, Mon-Fri and tests each evening. Shit, it was tough!<br />
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No excuses, time to get focused! Thank you for following, M<br />
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<br />Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-46619429463874742862013-07-13T18:54:00.000-07:002013-07-13T18:54:00.228-07:00Another week of solid training in the log book!It has been fun getting all three sports in with the team and my family. Today for example, I was up at Andy's family lake house in the morning and we biked with his family at 6:30a to start the day. Shortly after returning from the bike Andy and I went for a 2 mile run at 7:30 per mile. Lots of fun for both of us!<br />
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I then drove back home and met Erin at the pool for a quick 800 and what a beautiful day it was for an outdoor swim. After a nap, we went for a bike ride for dinner and Jeni's for an ice cream sandwich. On the way after getting back home we were 2.5 miles short for another 10 mile ride, so we headed up for a cream soda and topped off 10.5 miles. Fun!<br />
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Totals for the past 13 days: 7 swims / 13 Bikes / 10 Runs (its hell when you take three of the 13 days off)Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-39833713523303216522013-07-09T18:59:00.003-07:002013-07-09T18:59:49.088-07:00Tuesday and Back to work!Completed 2 runs and 2 bikes today thanks to the tour! Tomorrow I will shoot for 3 runs, 2 swims, 2 bikes... Hold on to your seats and lets see how the day goes. Remember, this is all at base heart rate and so far my weight is going down with my eating/drinking increasing. I will try and include some pics this week.Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-54652781285429185182013-07-09T06:02:00.001-07:002013-07-09T18:53:55.094-07:00Holiday Week8 Days in and between the 4th holiday and the stomach flu working it's way through our family, not many sessions completed. Here are my totals for the past 8 days:<br />
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5 Swims / 5 Bikes / 5 Runs and of course each should be 8...<br />
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<br />Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-81587755894289748542013-07-02T18:55:00.003-07:002013-07-02T18:55:58.699-07:00Day 1 & 2I'm two days in and setting up logistics to get all three sports in each day is a challenge. Example: if your bike is on a trainer and you have no computer connected to the rear wheel, then it doesn't work. I have one on my road bike, but not on my tri bike. <br />
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Today I was able to get all three in again as well as an additional swim (this will be needed later in the month) and the run was the team run with Molly. She is a stickler for getting the correct time and effort in so I more than covered the 2 miles, however might have ran just a touch fast for recovery.<br />
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Day three is tomorrow... Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-23490036068266860852013-07-02T18:45:00.000-07:002013-07-02T18:45:03.269-07:00The Question...Can a multi-sport endurance athlete train at all three sports everyday for 30 days and remain healthy? Let's find out! I have said before you can do anything at base heart rate all day long, now it's time to try it. If you would like to join me we start today or tomorrow, however we end no later than the 31th of this month. <br /><br />Here are the rules and the sports requirements for each session:<br /><br />Swim - 800 (I will let you pick between meters or yards)<br />Bike - 10 miles<br />Run - 2 miles<br /><br />Any of these sports can be done multiple times per day with a 4 hour rest between, because I know that you might not get to do all three each day. Example of a qualified training day:<br /><br />Swim - 1600<br />Bike - 15 miles / 6hrs later 10 miles on trainer<br />Run - 2 miles / 2 miles as a t-run off the second bike<br />Total = 1 swim, 2 bikes, 2 runs<br /><br />If you do any of the sports doubling or tripling the required distance, it will not count for multiple sessions working towards your 30 times in 30 days. The session will only count as 1. This will help with frequency over volume.<br /><br />Yes, you can use a stationary bike, however it needs to have an odometer on it. Remember, to keep this up for 30 days you will need to stick as closely to base HR as possible or you could hurt yourself. Also, the time this takes in a day will not differ from any of our scheduled build weeks two-a-days...<br /><br />Who's in? MCoach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-88113948957476487992011-12-05T17:15:00.000-08:002011-12-05T17:28:32.230-08:00Swim FocusIt is time to start <a href="http://www.youtube.com/watch?v=FZLLkzO5f6A&feature=player_embedded">Feeling Water</a>! MCoach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-91994857435475658592011-07-31T06:18:00.000-07:002011-07-31T06:50:43.183-07:00Vineman In The Books!What a Special Day for nine of HPR athletes and their friends and family to have experienced! The swim was enjoyable for everyone and transitions seamless. The bike course was beautiful and well designed for spectators. Our support was pro level! This was one of my many proud moments on the day.<br /><br />Spectating is hard and most times stressful, but our family and friends were as interested in seeing us as they were seeing the race for themselves. Your cheers and effort gave all of us energy and strength. Thank you!<br /><br />The run is the last test of mental/physical strength of the day. Seeing each one of the athletes supporting each other with a smile and doing so purpose to their stride was the proudest moment for me. Smiles prevailed and fun was had by each athlete. Well done!Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-77422373593374591492011-07-31T06:15:00.000-07:002011-07-31T06:53:48.043-07:00A few Vineman Pictures:<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCm2wDg1yvG4_QOrcU1QcTC1VdZaUzt2OEaxKjgNq1cvmIgS2DIFTbzASnJhBe06dD1MZZpLf3Qd816zNCaWKi6Ql8sB_8DH0gmBx7alpeDF0kKJuRCIuOreoC-uXwZRxTNLBF6HKwY9U/s1600/IMG_0511.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCm2wDg1yvG4_QOrcU1QcTC1VdZaUzt2OEaxKjgNq1cvmIgS2DIFTbzASnJhBe06dD1MZZpLf3Qd816zNCaWKi6Ql8sB_8DH0gmBx7alpeDF0kKJuRCIuOreoC-uXwZRxTNLBF6HKwY9U/s200/IMG_0511.JPG" alt="" id="BLOGGER_PHOTO_ID_5635511658695109074" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ft7m3r-2g-5ZLoXNBAfLRXhXF9z3YUPqM1H2NQGyScg9IwD7yi24O6ceHMAMxl-vpNz7EcZfV1hQ1FUUHb5qcgegN7rv2k8DtNWOiXcg5eNQIIo4e396jqWP1gkG-19Rx_h6aHgFVfM/s1600/IMG_0512.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ft7m3r-2g-5ZLoXNBAfLRXhXF9z3YUPqM1H2NQGyScg9IwD7yi24O6ceHMAMxl-vpNz7EcZfV1hQ1FUUHb5qcgegN7rv2k8DtNWOiXcg5eNQIIo4e396jqWP1gkG-19Rx_h6aHgFVfM/s200/IMG_0512.JPG" alt="" id="BLOGGER_PHOTO_ID_5635511283045030738" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjPrq6lru931Endom_DVB-alybeGOV7Ea0q8nvCajFoIdT8sPXODUL40zAHoTxg_XIPDaHGnMMw0ogDFn573XaYKC93SOeSvyg3HzrlYeUjECDTOMZBiDCMCoKpuRWQG3eSm8Go2QAU5s/s1600/IMG_0513.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjPrq6lru931Endom_DVB-alybeGOV7Ea0q8nvCajFoIdT8sPXODUL40zAHoTxg_XIPDaHGnMMw0ogDFn573XaYKC93SOeSvyg3HzrlYeUjECDTOMZBiDCMCoKpuRWQG3eSm8Go2QAU5s/s200/IMG_0513.JPG" alt="" id="BLOGGER_PHOTO_ID_5635511033175478226" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghjc08QF1usXc3eSvMRfV85y1-1Qw49fqe-EufAKZ2WHheIMES8uuGYSEsh25plCbsnGW4eT3yQLXUy0sEbu1CIAFZ_Uqr0WOaACeIj5r9z7dFypI1vHDcXSmIyrGuGM4WoBqgvJL6zLw/s1600/IMG_0516.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghjc08QF1usXc3eSvMRfV85y1-1Qw49fqe-EufAKZ2WHheIMES8uuGYSEsh25plCbsnGW4eT3yQLXUy0sEbu1CIAFZ_Uqr0WOaACeIj5r9z7dFypI1vHDcXSmIyrGuGM4WoBqgvJL6zLw/s200/IMG_0516.JPG" alt="" id="BLOGGER_PHOTO_ID_5635510746678743938" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-UEGP1v6PBhTc2LinEzo6pXvlP_hkyQSqGdXbGc0hNBMiefWxQqtVpzpHP4nvq9ncPZy6TFRUH_1jocgElJuhyphenhyphenC1Ua0JBhOLkk3C0trP8OSPC1gZUNEccC_73Dn80D2Dqov0qvXu_GJo/s1600/IMG_0515.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-UEGP1v6PBhTc2LinEzo6pXvlP_hkyQSqGdXbGc0hNBMiefWxQqtVpzpHP4nvq9ncPZy6TFRUH_1jocgElJuhyphenhyphenC1Ua0JBhOLkk3C0trP8OSPC1gZUNEccC_73Dn80D2Dqov0qvXu_GJo/s200/IMG_0515.JPG" alt="" id="BLOGGER_PHOTO_ID_5635510410021103650" border="0" /></a>Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-6542381183420151962011-07-28T16:17:00.000-07:002011-07-28T16:38:49.671-07:00Vineman Full & HalfI'm very proud of my 9 teammates/athletes that have trained for this Saturday's Vineman Full/Half Iron races. They have all put in the training time, mental prep work, sorting of nutrition and equally had fun for the past 12 weeks. We will show up on race day with "Clear Eyes, Full Hearts, and we Can't lose.<br /><br />Here are a few pictures of race prep:<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcStgKDhjxUmIDdD7oqbbqQNZQqWUCSHRPG-txF67vL8EY_wiZqKcYyHko9fs88cyhryxdVQIHevqSrn6kHxZYUaKoBuI1O6zgw_myyafoxnnc3RtyCtbsjZj1kP7_r8FgRUn0n4IjFs/s1600/IMG_0482.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcStgKDhjxUmIDdD7oqbbqQNZQqWUCSHRPG-txF67vL8EY_wiZqKcYyHko9fs88cyhryxdVQIHevqSrn6kHxZYUaKoBuI1O6zgw_myyafoxnnc3RtyCtbsjZj1kP7_r8FgRUn0n4IjFs/s200/IMG_0482.JPG" alt="" id="BLOGGER_PHOTO_ID_5634550770881677874" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwO-Ip736TfiBgwLkucPzVhwav9XHriQBSuV_lgFrjEMtXGvaxiIcv4h62LWE0PvvFxbrX1Nxbayx4Y3rRvwufxu6xy8mT6m1x5n7JENPuLf2MPbFi0rtRtSXHwryTuToFf-ghjbxqimE/s1600/IMG_0477.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 150px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwO-Ip736TfiBgwLkucPzVhwav9XHriQBSuV_lgFrjEMtXGvaxiIcv4h62LWE0PvvFxbrX1Nxbayx4Y3rRvwufxu6xy8mT6m1x5n7JENPuLf2MPbFi0rtRtSXHwryTuToFf-ghjbxqimE/s200/IMG_0477.jpg" alt="" id="BLOGGER_PHOTO_ID_5634550359713940418" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixTFUaGuYZ-3dk-UwZ_gsXbXArVAizhyphenhyphenFpjNeVLe8rdpnLIIQI5eyag5brD3ofGkHCsls6scIhyphenhyphen4kn8OLfRpOuViEq686dx4AbbSpgNzxArBTNbS1S6yt8_ei8iM7U2AHvvNpVk-zQ0jo/s1600/IMG_0487.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixTFUaGuYZ-3dk-UwZ_gsXbXArVAizhyphenhyphenFpjNeVLe8rdpnLIIQI5eyag5brD3ofGkHCsls6scIhyphenhyphen4kn8OLfRpOuViEq686dx4AbbSpgNzxArBTNbS1S6yt8_ei8iM7U2AHvvNpVk-zQ0jo/s200/IMG_0487.JPG" alt="" id="BLOGGER_PHOTO_ID_5634549889026941394" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMqFu7ipJj7vEgxN6FLX-Di6fJ9zG4Io0oKxSw76TPe0359FG7toCkR6cGv2zu9WbNp9DCxfS7F43YDzAeN_L-Fac9UIv8D4QEzJtSNpQA90s4Zez5zdgo5wvx0Lh3H4zQ3-J_5M6EbNU/s1600/IMG_0474.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMqFu7ipJj7vEgxN6FLX-Di6fJ9zG4Io0oKxSw76TPe0359FG7toCkR6cGv2zu9WbNp9DCxfS7F43YDzAeN_L-Fac9UIv8D4QEzJtSNpQA90s4Zez5zdgo5wvx0Lh3H4zQ3-J_5M6EbNU/s200/IMG_0474.JPG" alt="" id="BLOGGER_PHOTO_ID_5634549321112290706" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibziP7d9ruihC53EsIwpp9g4N6Rz0b01SSYAkg3ZZD-2yB8V1s7QhY5VR3aAqEzjL8kPt-XUVyN647pWwZNzsoohNNtRXUP-UzQ8F0YDCfW6U_UfHuKbL26w3G8i1nfw3xFw_m7bxAm7A/s1600/IMG_0464.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibziP7d9ruihC53EsIwpp9g4N6Rz0b01SSYAkg3ZZD-2yB8V1s7QhY5VR3aAqEzjL8kPt-XUVyN647pWwZNzsoohNNtRXUP-UzQ8F0YDCfW6U_UfHuKbL26w3G8i1nfw3xFw_m7bxAm7A/s200/IMG_0464.JPG" alt="" id="BLOGGER_PHOTO_ID_5634548787638441282" border="0" /></a>Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-68414281022329370592011-05-16T07:31:00.000-07:002011-05-24T10:46:01.878-07:00Racing with My Athletes/TeammatesI was at the Rev3 event this past weekend and had another awesome opportunity to race with a few of my coached athletes/teammates. Kelly competed in the Olympic distance race getting ready for her Full Iron later in the summer. Her effort was hard for this race, this means she would produce snot, spit and tears along with managing piercing pain throughout the race.<br /><br />Kelly did just that, and had a true test with an outstanding experience! She was not alone, Tom and Aaron had a great celebration of their fitness during their Half Ironman race and had to dig deep within themselves to fine more strength. I started the race with Aaron's wave and tread water for 4min until Tom's wave went off.<br /><br />I swam with Tom, more for support and direction than for pace. He is a much fitter swimmer which help with his bike and run smack down he puts in once on land. Tom had another podium finish with 2nd in his division.<br /><br />I biked at IM pace for my own test of the day and then hooked up with Aaron for the run. His goal was to PR his run time and overall Half Ironman time. Having the only half to compare to (Panama City, FLAT) and because of the conditions of the day, the climbing on the bike and run this would be a true test of his training over the past five months.<br /><br />We locked in on an 8:40 per mile pace and held this for 9 miles of the run. The hills were taking there toll on both of us, but he was determined to PR. With a little encouragement he ran himself into a PR of 5 hours 45 minutes for the half (15min PR) and a run split of 1 hour 58 minutes (16min PR).<br /><br />I believe the greatest results of anything you put yourself through is measured in personal experience. Many athletes including professionals chase the timed or placed result and over look the value in the experience of the test/race. Racing/Coaching along side of an athlete during their event not only is an honor, but it makes me a better coach.<br /><br />Thank you HPR Athletes!Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-74024984053002437362011-03-11T11:02:00.000-08:002011-03-11T19:46:02.902-08:00After Camp Life!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ18_f8Qr-WOG9fgw-41x4LbslPxWErf5_fU9ekVWAXJwxDuW9w6Mi7CC4dLYa5oSbMb2kBxwm0R-Hb1Li-0M-gC5wU80-eUGsZEH9BpZcGRmQfp1aCSFFP8h4fobt4plIYADL3xV1byg/s1600/camp240.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 160px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ18_f8Qr-WOG9fgw-41x4LbslPxWErf5_fU9ekVWAXJwxDuW9w6Mi7CC4dLYa5oSbMb2kBxwm0R-Hb1Li-0M-gC5wU80-eUGsZEH9BpZcGRmQfp1aCSFFP8h4fobt4plIYADL3xV1byg/s200/camp240.jpg" alt="" id="BLOGGER_PHOTO_ID_5582904538493336914" border="0" /></a><br />Athletes/Campers,<br />Traveling home is always tough. You battle with yourself in your head/heart because we have gotten to be the athlete within and yet we love our life back home. As a coach at this camp, I was inspired by those digging deep to complete the training session and yet after the completion, wanting more.<br /><br />There were a few with doubt and even fewer that rested on their achievements. Training camps in all sports teach strengths and weaknesses within. All of you earned your rest this week and will see the dividends of your work in a few weeks. Congratulations!<br /><br />Build 1 next week and plan on shaking a few of those weaknesses... Nine weeks to the first Half Iron of the season!Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-41241463082706158552011-02-27T19:07:00.000-08:002011-02-27T19:59:11.679-08:00Camp Season!Being a part of an athlete's achievements is very rewarding as a coach/facilitator. Here are a few pics of some athlete's that will achieve much and have fun doing it.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZAztVnE8FmEudjzd1851uGSTBof7ixjdWJBfen8FeSznbG0Yp_NEcFDxo1-Aw3kg0qyuIxZtBEpD5C74SiBixRPocNkKLh5JhndeedfzWtZjsvwumAWxYBKfVQvkIFbuc_ai99D3mwtA/s1600/IMG_0130.JPG"><img style="cursor: pointer; width: 200px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZAztVnE8FmEudjzd1851uGSTBof7ixjdWJBfen8FeSznbG0Yp_NEcFDxo1-Aw3kg0qyuIxZtBEpD5C74SiBixRPocNkKLh5JhndeedfzWtZjsvwumAWxYBKfVQvkIFbuc_ai99D3mwtA/s200/IMG_0130.JPG" alt="" id="BLOGGER_PHOTO_ID_5578580725199748178" border="0" /></a><br /><br /><br /><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyTTqkCoYezXHs8mqqrI3IH-dKzK4Rx4qeoDua6rvBIqqfidOi9VCCPtcoRmfegtNIEVzlaInAzkIq7wobuPg' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-23160587533389207722011-01-31T11:28:00.000-08:002011-01-31T11:46:31.835-08:00Swim FocusThis week and next the team is doing its first of three two week block called Swim Focus. This block will have 5-6 scheduled swims per week with an average of 2200 per swim session. Here is an example of a perfect free style catch:<br /><object height="390" width="640"><param name="movie" value="http://www.youtube.com/v/WgF-biPMeD4&hl=en_US&feature=player_embedded&version=3"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/WgF-biPMeD4&hl=en_US&feature=player_embedded&version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" height="390" width="640"></embed></object><br /><br />You can see more examples at <a href="http://www.swim.ee/videos/example_free.html">www.swim.ee</a> and go to videos or just click the link.Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-75528397133965984812011-01-17T18:28:00.000-08:002011-01-17T19:12:19.340-08:00Brick Work for HPR Columbus<a href="http://www.humanpoweredracing.com">HPR</a> Columbus kicked off the new year with a <a href="http://en.wikipedia.org/wiki/File:Concrete_wall.jpg">Brick</a> Weekend of training that most would say is Crazy A-- Sh--! I once read that you can do as much base training in a day that you want. So I put team <a href="http://www.humanpoweredracing.com">HPR</a> Columbus through the test. They have been training since Nov 1, 2010 for six days per week and during build weeks up to 12 hours.<br /><br />Here is what the four days looked like:<br /><br />Thursday PM<br />50min Run with 5 x 30sec Hills in the middle<br /><br />Friday AM<br />60min Drill Swim Set<br />115min Biking on Trainer<br /><br />Saturday AM into PM<br />80min Bike on Trainer<br />15min Run<br />65min Bike on Trainer<br />15min Run<br />50min Bike on Trainer<br />15min Run<br />45min Bike on Trainer<br />15min Run<br /><br />Sunday AM<br />120min Run on a flat Snowy Trail<br />30min Bike on Trainer (small ring recovery spin)<br /><br />We most definitely <a href="http://www.youtube.com/watch?v=pLmbkBqpC4o">suffered</a> together and worked through a lot physically and mentally as individuals. I'm very proud of my athletes and their <a href="http://www.youtube.com/watch?v=MTn1v5TGK_w">accomplishments</a> this past weekend. Looking forward to next week's recovery schedule!Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-81187639078057897242011-01-11T12:54:00.001-08:002011-01-11T13:03:51.236-08:00Scull Swim DrillWe had a question last night at the bike about a swim drill called <a href="http://www.youtube.com/watch?v=En0ZV7YzZdU&NR=1">sculling</a>. We do the front or middle not the back. Click on <a href="http://www.youtube.com/watch?v=En0ZV7YzZdU&NR=1">sculling</a> and watch.Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-43694568954580131322010-12-10T12:13:00.000-08:002010-12-10T12:39:24.608-08:00Nutrition...It's never good to write on the topic of nutrition after wolfing down a <a href="http://www.graffitiburger.com/">Graffiti Burger</a>, large fry and a chocolate milkshake, but here I go.<br /><br />I will get into more detail and share a few pointers from <a href="">Sports Nutrition 2 Go</a> in a few weeks, but for now keep it simple. Know that just sleeping you will burn between 1200 – 1800 calories and another 500 or so during the day sitting on your bum. So let's try this for a few weeks and see how we feel.<br /><br />The Focus is Protein and H2O! You need 8 to 10 grams of protein every 4-5hours you are awake. Trust me, you get carbohydrates in during the day without needing to count them. As for water intake, sips all day long or 6oz every 15min.Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-73031871103643889032010-12-02T07:32:00.000-08:002010-12-02T08:55:40.623-08:00Training Block One, Complete!The HPR 2011 athletes and maybe for most of you readers, the first four week training block has been successfully completed. Anytime you're training through a three week build, (even if it is a base build) the schedule and sessions can be tough. Having teammates, especially during six months out of racing makes it easier and fun.<meta name="Title" content=""> <meta name="Keywords" content=""> <meta equiv="Content-Type" content="text/html; charset=utf-8"> <meta name="ProgId" content="Word.Document"> <meta name="Generator" content="Microsoft Word 11"> <meta name="Originator" content="Microsoft Word 11"> <link rel="File-List" href="file://localhost/Users/michael/Library/Caches/TemporaryItems/msoclip1/01/clip_filelist.xml"> <!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>1</o:Words> <o:characters>10</o:Characters> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>12</o:CharactersWithSpaces> <o:version>11.518</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:donotshowrevisions/> <w:donotprintrevisions/> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:usemarginsfordrawinggridorigin/> </w:WordDocument> </xml><![endif]--> <style> <!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <!--StartFragment--><!--EndFragment-->
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<br />A few items covered during this four week block:
<br />1. Position and balance on the bike. Comfort is Speed!
<br />2. Stick to the scheduled plan by shortening training sessions, if needed, rather than stacking them to make up.
<br />3. Ask questions (coach welcomes this) and pick your teammates brain about how they juggle life and sport to achieve goals.
<br />4. Practice staying in the moment during training sessions and you will manage this much easier during your races.
<br />5. The recovery week is much needed for the body and the mind, please don't cheat yourself by over booking with this extra time in your week.
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<br />Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-34284153887765957502010-11-17T09:05:00.000-08:002010-11-17T09:57:56.465-08:003 Week Base Build ReviewThe team is into it's first three weeks of "Base Build" and for those that have been getting in all the training sessions you are probably looking forward to next weeks recovery. November is always tough to get into a committed training schedule, but thanks to your teammates it can be a little easier.<br /><br />As a coach, I see the bonds being created by the athletes suffering together and through these moments become clearer goals and accountability for each of them. Lots to learn as a newbie and much to remember as a veteran that has taken a few months off. <a href="http://www.vincelombardi.com/">Vince Lumbardi</a> would say on the first day of every summer training camp as he held out a football for everyone to see,<br /><a href="http://www.google.com/imgres?imgurl=http://eslpod.com/eslpod_blog/wp-content/uploads/2008/02/sports_item_american_football.jpg&imgrefurl=http://www.eslpod.com/eslpod_blog/2008/02/03/super-bowl-sunday/&usg=__I8N2QXYgSXOWn90lfkKlzT591-k=&h=442&w=743&sz=89&hl=en&start=0&sig2=_OR5tKXmsrXd6anRTh9buw&zoom=1&tbnid=7eoXIbYouHb1lM:&tbnh=105&tbnw=177&ei=SRbkTPmWG4O8lQf-19D-DQ&prev=/images%3Fq%3DPicture%2Bof%2Ba%2BFootball%26um%3D1%26hl%3Den%26client%3Dfirefox-a%26sa%3DX%26rls%3Dorg.mozilla:en-US:official%26biw%3D1129%26bih%3D552%26tbs%3Disch:1&um=1&itbs=1&iact=hc&vpx=716&vpy=227&dur=2630&hovh=173&hovw=291&tx=149&ty=86&oei=SRbkTPmWG4O8lQf-19D-DQ&esq=1&page=1&ndsp=12&ved=1t:429,r:4,s:0">"This is a football"</a>. So, this is the time to revisit the basics and build on a solid and understood foundation. <br /><br />Here are few basics for triathlon:<br />1. Base Hart Rate means your HR is 70% of your max while in this zone. The longer you stay in this training zone the fitter you will become. "You need to go slow to go FAST"<br />2. In the pool, the sticking to the rest times are as important as the swimming.<br />3. On the bike, even peddle strokes (by doing SLD's) will produce much more power and efficiency throughout your ride then mashing.<br />4. During your run take inventory of your self, from the top of your head to the center of your foot and make sure you are relaxed.<br />5. While in your warm up and warm down of each discipline focus on staying correct and relaxed. Mental toughness will be learned through this practice.<br /><br />Remember, we signed up for this sport to have fun and its only the expectations we put on ourselves that might turn the fun into work. Do I want to have fun during this training session or do I want to work? Ask yourself this question before every training session and you will be prepared and rewarded each time.Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-83940847701190760562010-11-06T20:02:00.000-07:002010-11-06T20:02:18.801-07:00HPR 2010 Season<object style="background-image: url("http://i2.ytimg.com/vi/ykui2UgUN1s/hqdefault.jpg");" height="344" width="425"><param name="movie" value="http://www.youtube.com/v/ykui2UgUN1s?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/ykui2UgUN1s?fs=1&hl=en_US" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash" height="344" width="425"></embed></object>Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-37542052998136907822010-11-02T13:57:00.000-07:002010-11-02T14:36:18.152-07:00What got me here?This is a loaded question I have asked myself numerous times. As it has to do with coaching, I was in need of a group to keep me accountable for this new sport that my brother <a href="http://www.urbandictionary.com/define.php?term=double%20dog%20dare">double dog dared</a> me into. <br /><br />I took my skills as a security facilitator and put them to use in the triathlon arena. I secured basic things that all athletes need and/or want and reached out to the community. I still thought I should know more about the basics of triathlon. So, I enrolled in the USAT Level 1 coaching class. At the end of the three day symposium they handed out test to become certified, I passed. No, I passed on taking the test. I went to get more knowledge not to be certified. As <a href="http://www.wsu.edu/%7Edee/GREECE/SOCRATES.HTM">Socrates</a> said, "knowledge is power". So, know where the bathrooms are at all times and you shall too have the power!<br /><br /><a href="http://www.humanpoweredracing.com">Human Powered Racing</a> was born in January 2004. <br /><br />And so, seven years of guiding, motivating, creating, training, communicating, teaching, shaping, and racing with teammates of my team <a href="http://www.humanpoweredracing.com">HPR</a> in triathlon I have become a coach. Hell I've was always been the coach, I'm just having fun with it now that I have Jeremy.<br /><br />All this because of a <a href="http://www.urbandictionary.com/define.php?term=double%20dog%20dare">double dog dare</a> in doing a half iron in Panama City, FL.<br /><br />Thanks <a href="http://humanpoweredracing.com/athlete-bios/">Bro</a>, I love you!Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0tag:blogger.com,1999:blog-6331129545653606225.post-12013874363385664022010-10-27T14:08:00.001-07:002010-10-28T07:35:20.119-07:00Things to know about this Blog1. I’m not a professional writer and you don’t need to judge me as one.<br />2. I will journal my coaching experiences of adults and kids in triathlon.<br />3. You will see a post about two or three time per week<br />4. There will be no stories of my racing/training, unless I’m coaching.<br />5. Finally, I will try to enlighten, encourage, entertain, and seldom bore. <p class="MsoNormal"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></p> <p class="MsoNormal"><br /></p><p class="MsoNormal">I will give you a brief overview about how I came to coaching triathlon in my next post.<span style=""> </span>There will be more details in my profile if you need them or care to know them.<span style=""> </span>I will then pick up next week with my team’s (HPR) 2011 base season and post throughout each phase.</p>Coach Brewhttp://www.blogger.com/profile/14351157371060641250noreply@blogger.com0