Day 1 & 2

I'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.

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.

Day three is tomorrow... 

The 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. 

Here are the rules and the sports requirements for each session:

Swim - 800  (I will let you pick between meters or yards)
Bike - 10 miles
Run - 2 miles

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:

Swim - 1600
Bike - 15 miles / 6hrs later 10 miles on trainer
Run - 2 miles / 2 miles as a t-run off the second bike
Total = 1 swim, 2 bikes, 2 runs

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.

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...

Who's in?  M

Swim Focus

It is time to start Feeling Water! M

Vineman 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.

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!

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!

A few Vineman Pictures:

Vineman Full & Half

I'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.

Here are a few pictures of race prep:

Racing with My Athletes/Teammates

I 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.

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.

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.

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.

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).

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.

Thank you HPR Athletes!