C4 Endurance Headlines and Updates!

Click Here For -->Race Reports and Archived News<--
February 20, 2014 - Single vs. Married; Solo vs. Group
 

How do you train - Single/solo or Married/Group?


Triathlon and running are very individual sports when you really think about it. Yes, you may be competing against thousands of other competitors in a race, but ultimately your "score" is the only thing that matters to you. In team sports, it's very easy to depend on the entire team to pull you through for that difficult win, score that last homerun, touchdown, or half court basketball shot. In endurance sports, things are different, vastly different. I personally believe this is why endurance athletes are wired so unique. Some people call us Type A, or maybe OCD, or possibly a perfectionist. In my opinion, therein lies the exact issue when it comes to the decision of should you train solo or in a group?

It's no secret that I have used Infinit Nutrition now for over 8 years. (my earliest recollection is 2006) There product is not only science based, but has proven results with professionals and age groupers alike across a variety of sports, especially endurance sports. They took the cookie cutter approach to nutrition and tossed it out the window. They decided that because every person is unique in their dietary needs, their nutritional plan for training and racing should be equally unique. This is the core foundation of my training philosophy as well. I believe that we are all very different in how we need to train, that there is no single approach that will work for everyone. The cookie cutter training program just doesn't work for everyone.

I believe that not only is the cookie cutter idea not as effective, but I also believe that due to our personalities, there can be good AND bad things that come from training in a group or solo setting. It's no secret that most triathletes or endurance athletes are extremely competitive. Have you ever been in the middle of a group workout and find yourself in a race with the guy or gal next to you? Do you have trouble holding back when others are around, like you have something to prove? The shear nature of being competitive can come back to haunt many athletes when they train with others and they begin to treat every training session like a race. While these can be beneficial if a breakthrough workout or a key weekly workout is what you are searching for. It can also break you down physically if EVERY workout becomes that workout. Many athletes have a very hard time figuring out where to draw the line in terms of intensity for group workouts. What pace should they run for these mile repeats? Are we talking as fast as possible or maybe 5k pace or maybe half marathon pace? It really depends on your goal race and what type of system you are trying to stress in your body. I'm not going to work to bench press 305 lbs. and train for an Ironman at the same time. So why would I try to perfect my quarter mile pace when I'm training for an Ironman? Sure, it'd be great to be able to run a 55 second quarter mile, but is that going to help me achieve my Ironman goal or my marathon goal? Will it help me in my next race to beat that training buddy of mine on our 800 repeats if I have to push above zone 5 to get there? These are questions I don't think many athletes discover until it is too late. I think many athletes are so competitive and love to train in groups that it becomes a crutch and then when they don't perform as expected on race day, they begin to question what could have gone wrong. Is it possible you wore yourself out in those training sessions and came in tired to your race?

While group training can be a stress that some can't deal with, solo training can also be detrimental to your success. There is a saying that goes around amongst triathletes. "You swim with swimmers, bike with bikers, and run with runners if you want to get faster." There is definitely some truth to that, but it has to be in the right settings and in the right amount. I do believe it is a great asset to train in a group to find someone to push you a bit. I also feel training by yourself can benefit you in a massive way. It not only allows you to focus on your own physical abilities, but it helps you mentally push through places that you will need to discover one day in a long race. There are times in long course triathlon and long distance running when a person will have to dig deep down into their emotions and mental state to discover what kind of person they really are. There are times when an easy run really means to run easy. If that easy run is with a group or a partner, it can sometimes turn into much more than you anticipated and it will only set you back for your next workouts.

My point for sharing this is that there is a time and place for group and solo training sessions, but be extremely careful when you do either one. Too much of a good thing can be a very bad thing! Not enough of a good thing can also be detrimental to your success. Don't be afraid to join a group for that short easy run or to go on that 6 hour bike ride alone. Just be sure you know going into the session what your purpose for that session should be. Every workout should have a purpose. If it doesn't, you need to find a new coach.

Happy Trails!

~Coach Troy
December 21, 2012 - Embrace the moment!

On more than one occasion and with more than one of my athletes in the past 3 weeks, I continue to hear a common phrase from them. "AH HA! I GET IT NOW!" There is a lot of power in those few words. We all experience it from time to time. Sometimes we think we are doing the right thing and we continue to push on that focus and sooner or later we realize things aren't actually in focus after all. You may be experiencing something very similar with previous coaches, talking with friends, or reading an article somewhere that makes you take a step back and think to yourself, "hm, maybe I do that or maybe I don't do that, maybe I should consider trying that." This goes back to what I have mentioned before about ensuring you are doing the right things, at the right time, to help you focus on your future long term goals.

There are no short cuts in life and for endurance sports, that is absolutely true to the core (pun intended!). If you have a focus on a winter marathon, did you do the proper prep/base work in the late summer and fall to get you where you need to be in these final weeks of training or tapering? If you have a focus on an Ironman or Half Ironman in 2013, are you focusing on what you should be to help you achieve your goal on race day (whatever that may be)? Depending upon your timeline for your race, there are absolutes that should be focused on at different times. Make sure you are getting the attention you need in the areas that may need more focus than others.

In order to get to the "Ah Ha" moment, we have to focus on a few key points. First, think about your strengths and weaknesses. Second, think about WHY they are strengths or weaknesses. Third, think about how you might solve the problem of something being a weakness without sacrificing your strength. Fourth, seek help to help you fix your weaknesses. Finally, practice, practice, and practice more WITH HELP! This is the process to help you discover a potential weakness of yours and fix it. Then you will be saying "ah ha! I get it now!". I have personally been through this a few different times myself. Once was training for a big race. The interesting thing is that I didn't discover or get to shout my ah ha phrase for about 6 months when the race finally finished. On that day though, I finally GOT IT! I finally figured out what everyone had been preaching about. This only came after a significant battle in endurance sports for me that lead up to the start of this 6 month period. It took me falling on my face (not literally) to finally figure IT out. We all learn from our experiences, but those that use those lessons to improve are the people that never get stagnant. Don't go stale! Instead, introduce, improve, and perfect it until it is carved in your brain and muscle memory.

My point today is that if there is something you want bad enough, then focus on your weaknesses and make them your strengths. When you seek help, advice, or whatever/whomever is going to get you there, that's when lessons are learned. Learn your weaknesses, make them your strengths, seek help, focus on your goals, make your training an "absolute", and get YOUR "AH HA" moment! I hope everyone has the chance to experience their moment in their personal spotlight when they get to yell, "AH HA! I GET IT NOW!" Embrace that moment, make it last forever by learning from it!

Merry Christmas! Ho! Ho! Ho! - and "Ah Ha!" ;)

~Coach Troy
December 2, 2012 - We are mortal, we strive for new heights, and we are amazing!

A lot of things have happened lately that have made me realize the importance of self-confidence. This is an area where I am lacking, but those that know me well, already knew that. I recently got certified by the Road Runner Club of America (RRCA) as a certified coach. Some have already asked me what that really means. Well, it means that all the things I have coached the past decade are validated by an actual title and organization that prides themselves on knowing a lot about endurance running as a sport for mortals. The principles they taught us were not really new to me, but definitely taught in a more structured format that allows me to explain it easier to my clients why I am having them do certain things on certain days. It is much better than saying, b/c I said so, I have studied it, I know it works, and I have seen it work for several other clients. I'm definitely not one of those coaches that likes to send my clients on a path to do something just b/c some "full of himself" professional athlete wrote it in his blog. So by securing this new certification, I feel that the science behind my methods are backed with even more intelligence than before. As much as some don't want to admit it, endurance sports are extremely scientific. Needless to say, I am extremely excited about my new certification, some of the new knowledge I have gained, and the potential it has for all my clients to go even farther, faster, and with more confidence. Trust me, I won't lead you down a dark alley and expect you to find your way out alone.

Second, I realized that we are all mortal and as we age, we tend to slow down. THAT'S OKAY! None of us like to slow down, but at a certain point, your body is not going to react to stress the same as it did before. You may require more recovery or a different nutritional strategy or maybe even a different training method that has worked so well for you for the past 5 years. It helps to change things up! Don't be afraid to change things if you want to put up a battle against that horrible three letter word (age)! I definitely like to challenge myself and I proved that the longer you do these sports, the better you can actually get with years of practice. I ran my first marathon in 2003 and to date is still my PR. The interesting thing is that I have since run several marathons, but never trained to race one since that first. It always typically happens that I decide to do one for fun or as a training run as I gear up for an Ironman or something else. It was quite the eye opener that 7 years later in 2010, I ran a marathon on very little marathon training and came within less than 60 seconds of a new marathon PR. So it goes to show that while age is against us, if you continue to work hard and train year after year, you will get faster, you will get stronger, and you will beat the clock! Maybe one of these days, I'll get serious about a marathon and see if I can set a new PR!

Finally, after a few wonderful discussions with friends lately, I have realized that endurance athletes are amazing people. We may not be named Meb, "Crowie", "Macca", Chrissie, Ryan (Hall), or any of the other famous endurance athletes of our time, but we are no less amazing. I think what many people don't realize is how much genetics play into one's ability. There are major differences in endurance athletes at the pro level and the rest of "us". THAT'S OKAY! You also have to remember that most age grouper endurance athletes work just as hard with everything they have to balance: home life, work (sometimes 60-80 hour weeks), spouse, kids, family activities, and THEN throw in endurance sporting activities you enjoy. Just b/c we aren't as fast as the Leanda Cave's of the world, doesn't mean we are any less of an athlete or person. We are amazing people that do amazing things. On any given weekend, you can bet you are winning against that guy that never gets off his couch except to go get more junk food from the fridge. Don't ever let your confidence be taken down b/c you got beat by some other guy/gal in your age group, or that you didn't set a new PR, or that you didn't "feel" like the race went as well as it should have. Did you go out and give it all you had? Did you do everything in your power to finish the race? Did you have fun and smile while doing it? Then you are just as amazing as that guy or gal that won the entire race! IMHO Yes, I have DNF'd (Did Not Finish) a race before, so I know exactly what that does to you mentally. There will always be another race, but in the mean time, remember how amazing you are to try and go out each day doing the things you love.

Go strive for new goals, understand you are mortal, but you are an amazing person for attempting things that most wouldn't dream of doing.

Happy Training!

Be sure to check back often for updates on other exciting updates!

~Coach Troy
October 18, 2012 - The Power of the "OFF" Switch

For most endurance athletes, there comes a time each year when they are evaluating what is next on their calendar. Many athletes choose to just continue down the path of race, race, race, race, then the weather gets cold, so they do marathons, half marathons, and more race, race, race. At some point, the body is going to start to reject this mentality and regiment. Overtraining can cause a deep level of fatigue that only rest and time away from the sport can cure. This is where “offseason” comes into play.

I like to compare our bodies to a car, really for lack of a better analogy at this point J. If we continue to drive our car around at fast speeds, you are going to burn through your gas much quicker. If you drive around slow all the time, you are not ever using all cylinders in the engine that it was designed to do, although you may save a little gas in the process. Sooner or later, if you forget to perform regular maintenance on that car (i.e. oil change, air filter changes, etc.), that car is going to start to clog up the engine and things begin to fall apart and it won't drive as smooth or as fast as it once was. Regular maintenance insures you are taking necessary precautions to make sure your car is ready to perform every time you turn over the engine. On the flip side of that, if you left your car parked in the garage, sitting, never starting it, never driving it, what will happen? Well first and foremost, your car's battery will slowly die. The alternator helps recharge that battery every time you drive your car. If your car is never started, that battery never gets charged and will soon stop working. Now take it to the extreme, what if I don't drive it for a SEVERAL months. Sooner or later, those tires will start to go flat, the battery will be dead, and it will take A LOT of effort to get it driving again.

So let's look at the body now. Sure, if you do too much speed work or “long slow distance” work in your exercise, you will start to experience different circumstances. Too much speed and you will run out of gas in your other workouts. Not enough speed and you aren't training your cardiovascular and muscular system the way it needs to be trained. If you drove 55 mph everywhere all the time, it'd take you the same amount of time to get there and your body is the same way. You can't expect your body to start running a 7 minute pace if you only run 8 minute paces all the time. What happens when we don't schedule regular recovery periods in our training (i.e. regular auto maintenance), your body is going to start to break down, your breathing is going to be labored, and your everyday tasks are going to be much harder.

Let's say you have done a great job for the past 10 months with your endurance goals, workouts, regular recovery sessions/periods, and have set all sorts of new PRs in your races. What is next? Sure you could try to harness that fitness and try to carry it through to the next year. I can't advise against this enough. At some point, your body is like the car without regular “overhaul” maintenance sessions when you all the sudden need new brakes, new tires, oil change, transmission fluid change, etc. If you don't do an annual overhaul on your body, you can't get any fitter. In fact, physiologically, you are going to bury yourself. This is when people start talking about overtraining and/or “off season”. You need to learn when to turn OFF your body switch just like the light switch. Your body is likely begging for some downtime after 10-12 months of constant endurance “abuse”. So if you are smart and schedule your offseason, how long is too long? How much is enough? This is different for everyone, but just remember if you leave your body “parked” in the garage (couch) too long, that ticker is going to start to lose function, the alternator is not recharging it each day, and sooner or later those legs (tires) are going to go flat and you are going to have to start from scratch. There is no perfect answer to how long or how much of an offseason each person should take. The only real answer is that if you are truly an endurance athlete, you need some down time at the end of your season if you expect to improve next year. Don't continue to bury yourself 12 months a year and expect to magically perform at a new level the next 12 months.

Everyone has their own idea of how to “power off the switch” on their body, for how long they should do this, and what exactly does that mean. My point is, ensure that you start your offseason with some R&R and let your body recharge with some rest. Save some gas, perform some regular maintenance, and when the time is right (or you are driving your family crazy), get back out there and start to recharge your battery and put some air back in your tires. If you are unsure what sort of down time you need, how much or how long you should take, or what offseason actually means, maybe it's time to consult a coach at C4 Endurance to help you figure those out.

Happy Trails!

Be sure to check back often for updates on other exciting topics!

~Coach Troy
October 2, 2012 - There's a first time for everything

Recently, I completed Ironman Canada and while my post-race plans including a lot of R&R, some quality downtime, and some "do what I want" training, somewhere in the middle I lost track of that frame of mind. I felt I had unfinished business for some really odd reason and I still had a HUGE itch to race one more tri this season. Four weeks after Ironman Canada, I decided to register for the Kerrville Triathlon-Half Iron distance and just go have some fun. I decided to change my bike position based on some sound logic that it was causing my IT Band and knee pain issues, thanks to my Physical Therapist and number one supporter (my wife). Turns out not only do we believe we figured it out, but it turned into some new found power on the bike. This got me pretty excited about the Kerrville Half that I registered for 10 days before race day. The one thing that has been consistent this tri season is my lack of taper. I have done only four races this season, 2 half iron distance races, 1 full iron distance race, and 1 super-sprint. I tapered for Ironman Canada but the rest of my races were really just a mirage of a few days of rest before the race. This leaves a lot of second guessing in your abilities, your readiness, and your physical recovery process. The most wonderful thing about the Kerrville race is that I really had no expectations and was only doing this race to have a good time. I didn't care about times, I didn't care about placing, I didn't care about anything but smiling, having fun and enjoying my last 2012 triathlon.

I wanted to go as hard as I could for as long as I could. If I blew up, I'd float on my back, I'd drop into an easy gear and coast, or I'd walk to the finish line. This is the beauty of NO expectations. This is where the "first time for everything" started with me. First time - I really could care less how I raced that day, just wanted to have fun. As type "A" personality triathletes and endurance athletes can relate, "not caring" about those things isn't really in our nature.  The race started as they normally do and I was feeling great into the first two turns. I noticed in my wave (Men 39 and under), there was one person that got away from me and I couldn't hang on to his feet despite my hardest swimming efforts. We both hit the first turn at the same time, but that's the last I saw of him. O'well, I'm still happy with my swimming so far. By the time we made our final turn for the home stretch, I could tell it was the end of the season and I was desperately wanting to get out of the water. I was extremely tired and didn't even care what my time was on the swim, I just knew exiting this water was going to be pure bliss. (Make the pain go away was constantly in my head) The swim exit was beautiful and painful at the same time. Exiting was fine, it was the run up the monster hill that absolutely takes your breath away. By the time I got to my bike in T1, I literally had to brace myself on my bike and close my eyes for fear of "blowing chunks" with the nausea I felt from running up that hill after being horizontal for half an hour. This was my second "first time for everything" moment. I have never wanted to throw up so bad in my life figuring it would actually make me feel better. Alas...on the bike we go! I mounted my trusty ride and started cruising in the cloud covered day on the nice flat roads. On to part two of my plan, go as hard as you can for as long as you can on the new bike fit. I will have to admit that I did this about 80% of the time. This bike course is comprised of 2 loops (29 and 27ish miles each). This day consisted of CRAZY strong NW winds. This meant for the first ~12 miles, you had a HUGE tailwind. I think the 20%, that I didn't go as hard as I could, likely fell into this section since I ran out of gearing on some sections. This bike course was great fun! I loved the smooth roads (most of them), the fast flat sections and the few speed bumps to keep you honest. Nothing major happened during the bike ride other than the fact that I wasn't passed by a single rider the entire time- this is a new "first". It was great to see power numbers I haven't seen in a few years, which I absolutely attribute to my new position on the bike. Once off the bike, I figured it was either going to be a good run or a bad run. I hoped with my new position that it had helped save my "running" muscles for this leg of the race. Turns out I was correct and my first two laps of the four lap course were all sub 6:30 pace. This run course is a lot of fun and super spectator friendly. Four loops "out and back", so your spectators get to see you twice on every loop. This is the "first" time in a long time that I have actually felt strong on the run. This is the "first" time that my parents were there to see me race a triathlon. This is the "first" time I was never passed during the entire triathlon (that swimmer was ahead of me from the get go, so I don't count him ;)). So I started the run feeling great, hitting some good paces, but not sure when my legs would blow up. My lack of training the past 5 weeks since Canada, the fatigue from Canada, and the lack of taper were surely going to catch up to me at some point right? Sometime in the middle of loop 3, I knew I had finally hit the wall. While I felt like my pace was just as strong as the beginning, my trusty Garmin was telling me otherwise. The wind had picked up enough to keep us cool on the run, but that also meant a little deceptive wind resistance on the course. I had already fought the CRAZY strong winds on the bike and I was about done with fighting them for the day. I wasn't sure who the one guy was that beat me out of the water in our two age groups, but I had a theory it was this one Austin fella that I see race a lot. I worked for 3 1/2 loops on the run chasing this guy thinking he was in my age group. First loop he was 10 minutes ahead of me, second loop it was 8, third loop it was 3 1/2, then finally on the 11.5 mile mark, I passed him. He was only 32, so the carrot I was chasing this entire run course, wasn't even a threat to me. Now I was just fighting to keep a strong pace and finish as strong as I could. I finished and enjoyed the finish line area for awhile with my family and friends. It was great to have my parents, my wife, my kids, my Church friends, and so many other Austinites there racing alongside me.

It turns out the day was even better than I anticipated. This is the "first" time I podiumed at a long course (half or full iron distance) triathlon (and I got 1st in my age group at that). This is "first" time I have raced to 1st place age grouper in a triathlon (except for the Heart Tri), I got 6th overall, and I truly had just a blast racing on this day regardless of the podium standings.

The point is no matter how long you have or have NOT been racing, there is always going to be a first and when it happens, make sure to smile and enjoy these moments. Time passes and we get caught up in our busy family lives, but it is never too late to stop and smell the roses. Cherish the moments you have with family, friends, and all the activities you each enjoy. You never know what will be your next "first". (Photo of my son Logan and myself on the podium showing our Texas Tech Red Raider pride)

 

 

Be sure to check back often for updates on other exciting topics!

~Coach Troy
September 26, 2012 - Why do I need a coach?

It isn't uncommon to be asked this question nor is it uncommon for athletes to ask themselves this question almost daily. For me personally, I'm a bottom line kind of guy. Don't beat around the bush, but often times it is about the money. So you have invested somewhere around $150 on swimming gear to include suits, goggles, swim cap, and maybe some training tools like fins, board, and paddles. Then you invested $1k-10k on a bike, helmet, shoes, cycling shorts, cycling jerseys, socks, sunglasses (for eye protection), maybe a fancy Garmin, sunscreen, some body glide or chamois cream (trust me you'll get some at some point), a Road ID, some water bottles, and some nutrition. Then you spent around $300-500 on running gear to include socks, shoes, shorts, pants, long sleeve and short sleeve shirts, visor or cap, hydration equipment, and nutrition. So just for sake of argument, let's consider the fact that you MAY have spent somewhere in the ballpark of $5000 to get started in triathlon. This doesn't include race entry fees, gym/pool membership fees, race travel money, repair costs for bike, a wetsuit if it is a cold water swim, or any tools to do simple bike repairs on your own. This is AWESOME! You are now on your way to becoming a triathlete! You have somehow received approval from your significant other to spend all this money on your new found passion (that you haven't competed in yet) and they are super supportive. So now you need to get out there and train.  But wait, where do you start? What do you do?

I hear this often, "Well, I am a runner and I run 6 days a week. I am going to continue that and then just try to swim and bike maybe once or twice a week since I have never really swam before." IMHO, you said it best...you are a runner. If you continue to train like that, you will continue to be a great runner and the cross training will help you. If you want to be a triathlete, you have to train like one. This is where an experienced coach, training group, swim lessons, and more come into the equation of that "bottom line". For me personally, I don't plan to spend $5k and then just go and "wing it". I am fully invested and plan to get everything out of this sport that I put into it. Find someone with experience both personally and through coaching, find someone that can help you understand the need for hard work as well as easy days, someone that understands the need for recovery, someone that understands you have a life outside of sports - kids -spouse - job - etc, someone that understands how to push you to your limits but not to over train you, someone that understands swimming, cycling, running, nutrition, and strength training, someone that has walked the walk, and someone that understands your personal goals. Anyone can buy a cookie cutter training program from any number of websites. What do those training plans tell you when you get injured or have a nagging pain? What do they tell you when you need some education on your swim stroke? What do those plans tell you when you need a little inspiration or motivation to get out the door and train? What do they tell you when you need some guidance, encouragement, or when you feel like you have a million questions? I'll bet that training plan isn't going to answer you back as you scream obscenities at the monitor. A coach is there to help you learn the sport, to monitor your progress, to inspire you to get out the door, to guide you from day one to post-race day, to encourage you to continue moving forward, to help you with nutrition (on and off the road), to help you gear selection, to write custom training plans for YOU and adjust those when things change in YOUR life, and to be there to listen and answer questions. You may be able to run a 7 minute per mile pace for a 5k, but should every single one of your runs in marathon training be at 7 minutes per mile? Your coach has to be there to tell you when to back off and when to go hard. This also means how "hard" is hard enough but not too hard? How far is far enough but not too far? What does easy run mean coach? If you are going to invest all that money into proper gear, don't you want to have the best race experience possible and know that you have done absolutely everything you can do to maximize your race results? Don't you want to know that the training plan you are using and the information you have been told is based on sound principles and not just something a coach wrote for the masses of age group athletes that can buy it online?

At C4 Endurance, I am here to help you do all of those things and more. I am here to teach you, inspire you, motivate you, encourage you, train you, talk to you, and help you to know when to hit the "gas" and when to put on the brakes. I won't give you a cookie cutter training plan and tell you good luck. I will work with you daily, weekly, monthly, annually to ensure you are ready for your race and have done everything in your power to get to that starting line AND the finish line! Read "About" us on our about page and you will see that we are here for YOU. Let's build a lasting relationship together through endurance sports! Come experience how C4 Endurance can help you tap into your Explosive Endurance!

 

Be sure to check back often for updates on other exciting topics!

~Coach Troy
August 17, 2012 - What are your favorite workouts?
 

I get this question a lot from clients and it is really a personal thing to everyone I think.  I also feel it depends on the time of year as well as what distances you have for your upcoming races.  Considering I am in end of my Ironman phase of training this year, I'll focus on one workout for each sport that was part of my training in the final stages for Ironman build.

Swim

(Ironman final stages): This workout helps me build endurance and really get into the right frame of mind to swim over long efforts while keeping the tempo up.

4x1000 as 1x swim, 1x fins, 1x pull, 1x paddles then 200 ez cool down

This is another I like to help get the long slow "dead arm" out of your body before race day.  This can be shortened for sprint/olympic/half ironman distance - just cut in half!

350 swim, 300 swim, 12x200 at race pace+10-15 seconds, 200 ez swim, 6x50 on FAST effort with ~5 seconds rest, 100 ez, 2x300 tempo effort (race pace plus 10 seconds/100), 50 ez c/d

Bike

(Ironman final stages): I like this one as one of my last really long hard efforts. 2.5 hour ride as 2x 55 minute faster than race pace effort with 15 min ez spin between efforts. Include w/u and c/d before and at the end.

Olympic/Half Ironman options:

60-90 Min Bike effort as 10-20 min w/u, then 4x12-15 min at ~90% effort/power, 5 min ez between each, c/d

Run

(Ironman final stages): This is a nutcracker of a workout! Survive this in the Texas Heat and you are destined for greatness! Proper recovery is critical after all of these workouts!. 4x3 miles at a pace that is close to your open 10k-half marathon pace with 3-4 minutes rest/recovery between each.

Olympic/Half Ironman options:

Track work as 400, 800, 1200, 1600, 1200, 800, 400 with 400 ez job in between each.  Run these at 5k or faster pace. 

Proper rest, nutrition, cooldown, recovery, and HR monitoring is critical for all of these workouts.  Be sure you have something easy scheduled the day after these bike and run workouts. 

 

Be sure to check back often for updates on other exciting topics!

~Coach Troy

Advantages

Why Choose C4 Endurance?

No Limits Coaching!

  • Goal Definition
  • Unlimited Communication
  • Customized Training Schedule
  • Nutritional Guidance
  • HR/Power/RPE Zone Training
  • Annual Periodization
  • Race day Strategy
  • Pacing Strategy
  • Strength Training
  • PARTNERS