August 4, 2017

Mark this as workout #1 of a 10 week build up of intensity. It'll be a good series that you can start up and build your zone 3 and zone 4 work over the course of 10 weeks. This will work on zone 3 and 4 efforts, shooting for that SST (steady state training) range that...

August 2, 2017

I had a new swimmer at Lunch Masters today and she came from a soccer and running background. Which naturally meant she kicked a lot when she swam, it might have been the most kicking I've seen in a while actually, Close to 8 kicks per single arm stroke (aka 16 kicks f...

July 31, 2017

After a hard day of racing, like I had yesterday, it feels great to get into the pool and get the body moving. It also help to encourage recovery while not taking such a toll on the body as running or cycling might. Here's a solid go to recovery swim workout. Adjust as...

July 31, 2017

For the first edition of Music Monday I'm bringing back one of my favorite playlist, one that I used to listen to while cycling solo at Dynamo all the time. I know this won't be everyone's cup of tea, but that's alright. For those of you who do like some heavier music,...

July 15, 2017

Checking out this and seeing how it works and post.

Workout for today: 2hr ride

- on the 30' climb section, shift down to a harder than normal riding gear, keeping your cadence in the 60's and with wattage in high zone 2 to low zone 3

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