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Thursday, August 20, 2009 at 9:30PM Holy rock stars, Aquaman! The SwiMP3 rocks! Check out the podcast for details on why and much more.
Shownotes!
Thursday, August 20, 2009 at 1:00AM Well, he's officially said it. Lance is going to start doing
triathlons again. I always figured he would because pro cycling is a
young person's game while pros are killing Ironmans well into their
forties. Besides, you can train for them all on your own and quit
having to deal with all the team crap. Who's the team leader? Who cares?
What will be the effect? Expect triathlons to get even more popular.
And go ahead and print out all the race distances on small cards. Give
the cards to every Joe Schmoe who is now interested in triathlons for
the next five minutes of his life and asks you about them - until he
finds out how long one really is.
Wednesday, August 19, 2009 at 1:00AM 
He's not angry. Really. Can't you tell from the skulls?This is the graphic from a shirt I found online. Get yours here!
Tuesday, August 18, 2009 at 1:00AM 
This graph shows how there's safety in numbers. Basically, the more bikers car drivers see, the more cautiously they drive. Instead of quitting biking because you think it's too dangerous, you should be actively recruiting more people to bike.
Lots more info where this article came from. Check it out here.
Monday, August 17, 2009 at 1:00AM A coaching client recently asked me "What is negative splitting?" Here was my response.
A negative split is where you do the second half of a workout or race faster than the first. Essentially, what it forces you to do is restrain yourself a little bit on the first half, giving yourself the energy to actually finish strong. Finishing weak makes you go really slow at the end, which is far slower overall than if you simply escalated your speed gradually.
You mentioned how there's no structure to your workouts. Negative splits are not only essential for longer workouts, but they are the ultimate expression of control of a workout. Anything that's an hour or longer, you should go for negative splits. Sometimes you'll accomplish it, sometimes you won't, but the goal is to try. Again, this is because people have the tendency to start off too fast and then crater towards the end. Science and timing proves again and again that you will go faster overall if you go faster the second half than you did the first.
Your workouts will give you better results if you use it. Believe me, your competition is.
On something longer, like a 40k bike race, you'll have even better results if you break it up into smaller portions. Work backwards from what you want to do at the end. 24 mph the last quarter, 23, mph the third quarter, 22 mph the second quarter, 21 mph the first quarter. Mph is hard to use as a gauge of effort on the bike, so you're actually better off using wattage or heart rate instead. Mph can be affected by hills and wind far more than your effort level. To do splits properly, you'll need to have a watch that does pacing and laps. I have a Suunto T6c that tells me my pace and I can pre-set laps based on time or distance. Your Garmin does the same, I'm sure. You should have your watch avg your HR per 10k in the race. The 1st 10k could be 155 bpm, the next 165 bpm, the next 175 bpm, and the final whatever bpm you can max out at. Again, you should engineer your target bpms backwards from what your max can be.
