• TRAINING PHILOSOPHY
• TRAINING INTENSITY
• SWIMMING
• CYCLING
• RUNNING
• MARATHON
• STRENGTH TRAINING
• NUTRITION
• RACING
• VARIOUS
• CORE TRAINING

 

TRAINING PHILOSOPHY	TRAINING INSTENSITY
Building a Basic Week	Lactate Threshold Testing Protocol
One Workout, Two Effects	Heart Rate Based Training
Prioritize Your Fitness; Realize Your Potential	HR Zone Overview
Long Range Planning	HR Zone Chart
Training your Limiters	LTHR Graphing Spreadsheet
Don't Go Out Too Hard	Heart Rate Monitor Selection
	Heart Rate Monitor Usage

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SWIMMING	CYCLING
Ian Thorpe Swim Front (mpeg 2.7MB)	Single Gear Riding
Ian Thorpe Swim Left Side (mpeg 2.7MB)	Winter Riding Gear (Top)
Ian Thorpe Swim Right Side (mpeg 2.4MB)	Winter Riding Gear (Bottom)
Swim Cords Workout	Trainer Warmup Options
	Tri Bike vs Road Bike
	Tubular Protocol

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RUNNING	MARATHON
Long Run Report Card	Triathlon to Marathon Transition
Run Cadence	Marathon Pacing
Running Drills	Marathon Desicion Making
Running Form	Mental Marathon Preparation
Shin Splints Protocol
Hill Bounding
Winter Gear for Running
Running Shoe Selection
Running In the Cold

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STRENGTH TRAINING	NUTRITION
Strength Training: Building a Bigger Engine - by Ken Mierke	Eat to Train, not Train to Eat
In-Season Strength Training	IM Nutrition Post Mortem
	Pre-Swim Eating
	Got Salt?
	Nutrition Primer
	Tips for Carrying Race Nutrition
	Turkey Day!!!

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RACING	VARIOUS
Pre-Race Checklist	Flexibility Session I
Ironman Racing 101 - Emotional & Mental Poise	Flexibility Session II: (PPT 3.9MB) | (PDF File)
Ironman Racing 102 - Desicion Making	Training in the Heat
Ironman Racing 103 - Pacing & Your IM Day	Creeping Fatigue
Ironman Racing 104 - IM Nutrition	Be Prepared
Ironman Racing 105 - IM Recovery	Ironman Taper
IM Racing Simulation Protocol	Off Season Training
Half Iron Recovery Protocol	Top 10 Off-Season Tips
Race Ready Equipment	Planning for the Off Season
.	Getting Outside In The Winter
.	Gearing Up

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CORE TRAINING

Core Routine 1

Core Routine 2

Core Routine 3 (733kb PDF)

Core Routine 4 (1,000kb Zip)