tag:blogger.com,1999:blog-198105832007-12-23T00:07:20.821-07:00GordoWorld TeamBlogger23125tag:blogger.com,1999:blog-19810583.post-17635316815300009912007-12-22T20:34:00.000-07:002007-12-23T00:07:20.847-07:00

Endurance Corner, Training Zone Summary This is a simplification but is a good starting point for the basics. Aerobic Threshold (AeT) – the base from which the first up-tick in lactate occurs; From an athletes perspective, the sensation you feel as you pass beyond AeT is an increase in your breathing rate. For most, this is the transition from nose- to mouth-breathing. This point marks

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-44778789047149703572006-12-09T14:05:00.000-07:002006-12-09T14:16:43.591-07:00

Click HERE for Bobby's Web Site ++++ Bobby is one of the finest coaches that I've had the pleasure of working with. If you get the chance to learn from him then take it! I have been using this for all of my runs since getting back to balanced training. It is working very well for me. ++++ Determining where to start with the walk run method would depend on your current level & volume of

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-4047686959168096182006-11-21T22:04:00.000-07:002006-11-21T22:05:55.063-07:00

> When you ran in the 2:44-49 range you mentioned you > ran very easy for the first 5k before finding your > pace. Did you consciously decide to run a certain way > from there on out (like try for neg/close-to-neg > splits); or just run on feel and go for it? I realize ***You better have a good reason to cross 150 bpm and a VERY good reason to cross 155bpm // last 10K are as hard as you can

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-85343519282768031372006-11-21T22:02:00.000-07:002006-11-21T22:04:18.456-07:00

If you aren't 54-minutes or faster for an IM swim then remember... ...There is NO clean water to get to! ++++ QUESTION TO ME: > I consider myself > to be in the 53-55 range assuming typical conditions. > How did you approach swim starts when you were in > this range? ANSWER: This year was a REAL eye opener for me. My fitness was nowhere near 2004 and early 2005 but I came out with guys

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-12654864138246784902006-11-21T22:00:00.000-07:002006-11-21T22:01:38.510-07:00

Remember that it is a HR Cap, not a Target. I had some questions on whether the HR caps should be hard or soft -- basically do you adjust for: (a) heat; (b) dehydration; (c) altitude; (d) fatigue; (e) lactate; (f) low blood volume; (g) lack of fitness; (h) gender or other factors that we can dream up. I asked this question to Mark in Austin. His reply was that our HR is the best

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-48777450260206672772006-11-21T21:56:00.000-07:002006-11-21T22:00:11.380-07:00

I did my first two-hour run of the season today. Here's the protocol that I used... 1 -- walk five minutes 2 -- run ten minutes; walk one minute 3 -- repeat #2 until done Things that I noticed... a -- the hardest part (by far) is the walking. I had to walk through a couple of towns, beside pregnant ladies and grandmothers... I really had to let the ego go b -- as this was my

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-34992142998611610802006-11-21T21:53:00.000-07:002006-11-21T21:55:55.742-07:00

>>>I was wondering if you would mind sharing your thoughts on using your >>>philosophy for mountain bike races around 2 to 2h20? I'd train very much the same as what I think is appropriate for IM. The major change that I would make is that I'd leave out the Big Day Training as that isn't key for their event. There would be a temptation to do a lot of hard stuff earlier in the season -- there

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1155748077394148862006-08-16T11:02:00.000-06:002006-11-11T19:16:19.136-07:00

Hi Gang, I'll be talking to the Seattle Tri Club on September 13th -- details on their website My race schedule filling for 2007. If I happen to get close to your club and you'd like me to drop by for a chat then drop me a line and we'll see if we can make it happen. Nov/Dec 2006 -- Noosa, QLD Early Dec 2006 -- Sydney, NSW Mid Feb 2007 -- Atlanta, GA Mid March 2007 -- Las Vegas, NV End March

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1155747277453706442006-08-16T10:53:00.000-06:002006-11-11T19:16:18.969-07:00

Here is how it goes... For me... BIKE Steady 130-140 Mod-Hard 140-150 So I ride the first half of the bike just under 150 bpm (feels pretty easy) Then... I aim to sit just over 150 bpm That should be an even split for power If I do that AND if I run within three minutes of my open half marathon time // this is key because most people totally blow their wad on the bike. You are unique in

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135485949879614712005-12-24T21:41:00.000-07:002006-11-11T19:16:18.778-07:00

For an experienced athlete that wanted to take 30-45 minutes out of his IM time -- the path from decent AGer to top Pro. First, I'd have him do at least one year of the protocol that I outlined in my elite base // probably more like three. In the second (or third or fourth) year that we were working together, I'd build overall endurance to the point where he (or she) could handle six weekends (

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135485591164343322005-12-24T21:39:00.000-07:002006-11-11T19:16:18.628-07:00

A good one from the chainsaw lane... 400 easy, 4x100 build, 4x50 Main Set 500, 5x100 400, 4x100 300, 3x100 200, 2x100 100, 100 Solid Swim is on Base, 100s are on Base-10s c/d ++++ Strong Swimmers Solid Swim is hard effort, 100s are very hard At least 5s differential in pace per 100 between the solid swim and the 100s AG Swimmers Solid Swim is mod-hard effort, 100s are hard Aim for 8-10s

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135485539850385422005-12-24T21:38:00.000-07:002006-11-11T19:16:18.453-07:00

A good HIM workout that I like to help you learn good pacing... Run 45 minutes -- 20 mins build to steady then steady Ride 2:30 -- 15 min just ride then 40/20/40/20 -- 40 min segments are IM effort (steady) -- 20 min segments are HIM effort (mod-hard) Run 45 mins -- 15 mins steady then 6x5 min alt mod-hard with steady If you are racing once a month then this could be the other tough workout for

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135485475052290952005-12-24T21:37:00.000-07:002006-11-11T19:16:18.236-07:00

Long run -- drop to the 1:40 to 2:00 range -- main set... 20 min steady/5 min mod-hard/5 min easy, repeat Do the above 2-3x, then have an easy week without main sets. Then repeat the main set 3x in a workout -- that's 90 mins Do that 2-3x then have an easy week without main sets Then keep the 90 min total main set but change the last main set to 6x5 min alt mod-hard with steady. End this

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135485030698920922005-12-24T21:27:00.000-07:002006-11-11T19:16:18.042-07:00

Ultraman... > I have been alternating weekends with one weekend being long run 3-3:30 on > saturday and 2:30-3hrs on Sunday. I'm trying to run as much as possible of > hilly trails to build leg strength without too much pounding. I do one > session a week focusing on high cadence type drills, some thing like > 10x1min > downhill running focusing on form. I'm trying to get in an additional 1-2 >

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135484785272223062005-12-24T21:19:00.000-07:002006-11-11T19:16:17.834-07:00

Sounds like you are doing everything right with that training program. You must be seeing some great results with that sustained high frequency approach. Tips for the program -- this assumes that winning is the key goal. For something like that, you'll need outstanding durability. In your base period, I think that you'll want to get yourself to the point where you can handle six weeks of 140-

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135483423575375022005-12-24T21:03:00.000-07:002006-11-11T19:16:17.630-07:00

AeT Pace (120, fresh) – 9:10 -- 4:30 marathon, call this easy pace AeT Pace (130, fresh) -- 8:30 -- 3:42 marathon, call this steady pace AeT Pace (140, fresh) -- 7:50 -- 3:25 marathon, call this mod-hard pace Threshold Pace -- 7:00-7:10 @ 160, racing Long Run Protocol: Three weeks of running 2:00 to 2:15 for the long run. Terrain should be gently rolling if possible. Use this pattern three

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135483340087212062005-12-24T20:52:00.000-07:002006-11-11T19:16:17.510-07:00

A bit of background on this topic. As a coach, one of my key goals in building IM training programs is to have the athlete continually dial-in their AeT pace/power/effort -- using all data but mainly using the "breath test" that I talk about on my tips page (see gTips, www.gordoworld.com). We'll fine-tune their "steady" zone based on race and training performance. Novices and short-course

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1135298801446652152005-12-22T17:39:00.000-07:002006-11-11T19:16:17.131-07:00

A bit of background on this topic. As a coach, one of my key goals in building IM training programs is to have the athlete continually dial-in their AeT pace/power/effort – using all data but mainly using the “breath test” that I talk about on my tips page (see Aerobic Threshold Summary under Endurance Essentials). We’ll fine-tune their “steady” zone based on race and training performance.

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1134757030563595812005-12-16T10:34:00.000-07:002006-11-11T19:16:16.929-07:00

I might build this out but this is an extract of a post I put up on altitude. At sub-threshold sea level efforts the performance improvement comes in terms of reduced fatigue, rather than increased power/pace. In other words, I run faster off the bike due to reduced fatigue -- rather than -- I run faster when fresh in training. I am guessing that more O2 is being delivered to my muscle cells (

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1134686166398032662005-12-15T15:33:00.000-07:002006-11-11T19:16:16.546-07:00

A buddy wrote these up for me as well. Be positive as much as you can in what you say and what you write – we have 100% control over it Hard to control what you think Reinforce positive thoughts - write them down - use training log or positive thoughts journal Racing: Write down a race plan – it makes it concrete - fears: write them down, identify them and find a

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1134685921666908972005-12-15T15:29:00.000-07:002006-11-11T19:16:16.347-07:00

A friend wrote up notes I gave on practicalities for nutrition. These tips work if you can stick with them. AM: Eat protein w/ fruit PM: Last meal – higher protein No hi GI carbs after 4:00 pm Nighttime eating can cause weight gain High GI post training Eat Before training Last meal heavier in protein w/fat More bang for your buck with fruits & veggies, than breads and cereals Input vs.

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-1134427949704677842005-12-12T15:45:00.000-07:002006-11-11T19:16:15.993-07:00

Some ideas to track your swimming Swim Marker Sets 5x400, on 20 RI – descend for effort and speed – easy/steady/mod-hard/fast/very fast Continuous (1,500) 50 fast, 50 steady — 100 fast, 50 steady — 150 fast, 50 steady — 200 fast, 50 steady — 250 fast, 50 steady — 300 fast, 50 steady — 200 fast Continuous (3,000) 200 fast, 100 steady — 300 fast, 100 steady — 400 fast, 100 steady — 500 fast, 100

GordoWorld Teamtag:blogger.com,1999:blog-19810583.post-19759633873633122582004-12-05T16:00:00.000-07:002007-01-12T17:04:45.308-07:00

I’ve been training for ironman distance triathlons seriously over the last four years. In this time, I’ve noticed that the many intensity guidelines for endurance training always seemed a little “too fast” for me. As a coach, I’ve often found that my athletes tended to simply dial-up a heart rate and then switch their minds off. Over the last six months, two of my coaching mentors (John Hellemans

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