In my last post, I introduced a new tool that I have been playing with called Xert. In this post, I’ll describe why it can be the smartest coach you could have— and how to use it with Zwift. In my third (and last) post in this series, I’ll explain how I’ve been using Xert to track running in addition to cycling. Continue reading
Cycling Training
Never Plan Steady Threshold Intervals
After racing this year, I am rethinking my approach to polarized training and currently need a hard focus on lactate threshold (FTP) work. Yesterday, I rode the classic 2 x 20min at FTP and failed miserably. I thought this was odd because I succeeded in riding the same workout less than a week ago. Now, I’ve found a better way and so I’m sharing it today. Continue reading
USAT Duathlon National Championship (Bend, Oregon) – A Race Report and Lessons Learned
This wasn’t my greatest race result by a long shot, but it was the result that I deserved. As I mentioned in my last post, my body has been a house of cards this year. Maybe a teetering stack of Jenga blocks is a better metaphor with each race being like pulling out another supportive block from the bottom. Any way you look at it, I’m frail this year; one tiny mistake and everything comes toppling down. That happened in Avilés when my back went out and boy did it cost me. This time everything held up—consequently, Nationals were definitely easier and faster than Avilés even though it was at about 3,500 feet of altitude. But I was also definitely racing well within my already compromised limits.
I’m going to write this race report a little differently because I don’t want to focus as much on the actual race as much as what I’ve learned from doing the race and what I’m doing about it. Even though I’m not in ideal shape, I am excited and I have a plan. Also towards the end, I’ll mention some of the longer term challenges that affected both this race and Avilés—as well as what I’ve learned from going through this darker period. So let’s dig right in! Continue reading
Comparing Power Meter Data on a Bicycle
I have been playing with multiple power meters on my bike recently so that I can use a different power meter with my new disk wheels. This has been a project since well before the ITU World Championship in early October. The results of this comparison will be the subject of a future post. Today’s post is about something much geekier– how to actually compare power meter data. Continue reading
Training Tip: Using Short Recovery Intervals in Your Training
This post covers two completely different training ideas that share a common link– very short recoveries. They are both super-potent but in different ways. First, I will talk about high-intensity intervals (HIIT). Then I will also tackle using short recoveries in a very different context– long aerobic “broken” intervals. If there is one “ah hah” moment in my coaching and athletic training over the last year, it’s been all about using short recoveries.
Running Well Off the Bike
“It always comes down to the last run,” my old coach used to warn me. Yet many triathletes and duathletes will admit that they have miserable final runs. Their legs turn to blocks of concrete and their pace falls far short of their potential. A lousy run seems to be a rite of passage for most multisport athletes– and it takes a very long time until the run finally starts coming together. This short blog post will hopefully shorten the learning curve. Continue reading
Thinking About a Moxy Muscle Oxygen Sensor
I was recently telling my physical therapist that my BSX Insight had shipped and that I was excited to be doing tests of my lactate threshold– and his coworker asked me if it was the same as the Moxy muscle oxygen sensor. I told him that, while they both look at blood oxygen, they get different data– the Moxy is a realtime measurement device while the BSX Insight uses a test to find a single number (the ever-critical lactate threshold). Apparently, a rival team to mine across town uses the Moxy extensively. Then this weekend another friend pointed me to Richard Wharton’s blog outlining how he uses the Moxy and I was just blown away. I may have to start saving my pennies to pick up one of these things. Continue reading
A Better Way to Run MaxVO2 Intervals
I’m about to tell you about one of my absolute favorite workouts because it is so darn effective at making people fast at running. It’s a variation on a running workout that came out of some research about 14 years ago and it’s amazing. Continue reading
An Amazing Workout: Some More Thoughts on Lactate Clearance and Tempo Efforts
A few days back, I had an amazing ride on my favorite course in Carnation, Washington. It’s a 12-mile loop that takes me just under 30 minutes to complete– but time isn’t the important number to me. It’s all about watts. I repeat it twice (2 x 30min). Even though I was tired going into the ride, I blew away my PRs. Here’s what happened, why I think it happened, and how you might be able to use some of this training goodness for your aging body. Continue reading
Racing Smarter with a Power Meter
Part of being faster when you’re older involves being smarter when you’re older. Of all the sports in triathlon, the one that has benefitted the most from technology is cycling– and no piece of modern cycling equipment (except possibly aerobars) makes as much of a difference as a power meter. Here’s why you’re just giving up a podium spot if you don’t own one and use it effectively in your training and racing. Continue reading
The Athletic Time Machine 
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