This week in base training

1/22 – 1/28
Monday = Total Body Hour
Swim 1000
Tuesday = Bike spin 35 min followed by a 1 mile run
Wednesday = Rest
Thursday = Total Body Hour followed with a 1 mile run
Friday = Rest
Saturday = Swim 1000
Sunday = Bike spin 40 min followed by a 4 mile run

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This Woman Completed Her First Ironman Competition At 60 After Beating Cancer

In 2010, the year Mary was to turn 60, she decided to do something “monumental” to celebrate surviving cancer. The idea she settled on: competing in an Ironman triathlon. She had no expectation to win the famously grueling endurance race that combines a 2.4-mile swim, 112-mile bike ride, and 26.2-mile run. But she was still alive, so why not try?
In the past seven years, Mary has competed in 9 Ironman competitions and over 20 other triathlons. She’s also raced across the country as part of a four-woman team for Race Across America (RAAM), one of the most respected and longest-running ultra-endurance bicycling events in the world.
To read the entire story you can copy paste the link below and remember the only limitations you have are the ones you put on yourself.

https://www.msn.com/en-us/health/healthtrending/this-woman-completed-her-first-ironman-competition-at-60-after-beating-cancer/ar-AAuzDZY?li=AA5LBhu&ocid=ientp

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This week in training

I am looking forward to seeing everyone tomorrow at the Rec Plex indoor tri.
This week in training….
1/15 – 1/21
Monday = 6 pm TBH
8 pm Swim 1000
Tuesday = 7:30 pm Bike spin 30 minutes followed by a 1 mile run
Wednesday = Rest
Thursday = 6 pm TBH followed with a 1 mile run
Friday = Rest
Saturday = 9 am Swim 1200
Sunday = 9 am Bike spin 30 minutes followed by a 4 mile run

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This week in training

What does you training look like? Are you training with purpose or just going through the motion of the miles? Looking for a personal training plan? Endurance Madness is an affordable program that will hold you accountable to achieve your best performance while working around your schedule and obligations.
1/8 – 1/14
Monday = Strength training; Swim
Tuesday = Bike spin 30 min, followed by a 1 mile run
Wednesday = Rest
Thursday = Strength training followed with a 1 mile run
Friday = Rest
Saturday = Swim
Bike spin 30 min, followed by a 2 mile run
Sunday = Rec Plex Short Indoor Tri

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Happy New Year and get that training going!

1/1 – 1/7
Monday = Happy New Year
Tuesday = Bike spin 30 min; Run 1 mile hill repeats
Wednesday = Rest
Thursday = 6 pm TBH; 1 mile easy
Friday = Rest
Saturday = Swim 100 warm up, 400, 100 bilateral cool down
Sunday = 30 minute Bike spin; Run 4 miles easy

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2018 Goals

First off, Merry Christmas to all! I would like to thank all of the Endurance Madness team and friends for a spectacular year in 2017 and congrats once again to everyone who accomplished a personal best. I have a Christmas special good through the end of the year that expires January 1st 2018. So, this is a long post and anyone interested in building a rewarding racing year in 2018 should read to the end. I have taken a lot of time and effort to write an extensive, detailed training program for 2018. I plan on performing my personal best at 5k, 10k, half marathon, Rec Plex Tri, New Town Tri, Olympic Tri, and possibly 70.3 Tri; are you with me? If you are interested in the race schedule for 2018 and have the desire to be better than you were yesterday, then you might want to join the movement to a personal best.

The revised (but not final) 2018 race schedule is:
Jan 14th Rec Plex indoor short sprint
Feb 11th Rec Plex indoor long sprint
March 18th Rec Plex indoor short sprint
March 24th MSE Racing ???
April 8th Rec Plex indoor short sprint
April 29th Try Tri long
May 20th St. Louis Tri Oly or Sprint
June 17th Rec Plex Spring tri
July 4th Firecracker 10k or 5k
July 8th New Town long Tri or Midwest Regional Qualifier oly
August 25th LSL Tri Oly
Sept 9th Litchfield Tri oly or 70.3
Sept 15th Equinox 5k
Sept 23rd Rec Plex fall tri Or Augusta 70.3
Oct 7th Cowbell half marathon
Oct 21st Chesterfield Pumpkin 10k or 5k
Dec 1st Panama Beach City Half marathon

I will post a generic schedule of weekly training as always, but if you want the details of the training it will be a $20 a month charge, regularly $40 a month. Remember, there is training and then there is training with a purpose towards a goal. I will customize it to your race schedule for $40 a month, regularly $80 a month after the 1st. I also offer one on one training for $25 an hour or $15 for a half hour. As always, I will give the details to each work out / training day to anyone who attends at least 50% of TBH classes or once a week. The following are examples of a generic weekly post and a specific weekly post.

Generic
Monday = 6 pm TBH; Swim 600
Tuesday = Bike spin 30 min; Run 1 mile
Wednesday = Rest
Thursday = 6 pm TBH; Run 1 mile
Friday = Rest
Saturday = Swim 1000
Sunday = 30 minute Bike spin; Run 4 miles

Specific
Monday = 6 pm TBH;
8 pm Swim 100 warm up, 4 x 100 30 second rest, 400 interval easy down push pace back, 100 bilateral cool down
Tuesday = 7:30 pm Bike spin 30 min 10 warm up 4 x 15 single leg 45 seconds recover, 6 x 1 min high cadence 1 min recover, 5 minute high gear, 5 min cool down, followed by a 1 mile run, hill repeats
Wednesday = Rest
Thursday = 6 pm TBH followed with a 1 mile run easy
Friday = Rest
Saturday = 9 am Swim 100 warm up, 4 x50 with paddles 30 second rest, 400 interval easy down push pace back, 100 bilateral cool down, 4 x 15 sec vertical kick,
Sunday = 9 am Bike spin 30 min 10 warm up 4 x 15 single leg 45 seconds recover, 6 x 1 min high cadence 1 min recover, 5 minute high gear, 5 min cool down, followed by a 4 mile run easy

What do you want from your 2018 season? Just to finish or to be the best you can be? Thanks to all for reading this to the end.

Merry Christmas and Happy New Year to all!!!
Endurance Madness
“Going the Distance for all your goals!”

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Happy Holidays

12/25 – 12/31
Monday = Merry Christmas
Tuesday = Bike spin 30 min; Run 1 mile hill repeats
Wednesday = Rest
Thursday = Total Body Hour; 1 mile easy
Friday = Rest
Saturday = Swim 100 warm up, 400, 100 bilateral cool down
Sunday = 30 minute Bike spin; Run 4 miles easy

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This week in training

12/18 – 12/24
Monday = Total body strength training; Swim 100 warm up, 4 x 100, 100 bilateral cool down
Tuesday = Bike spin 30 min; Run 1 mile hill repeats
Wednesday = Rest
Thursday = Total body strength training; 1 mile easy
Friday = Rest
Saturday = Swim 100 warm up, 400, 100 bilateral cool down
Sunday = 30 minute Bike spin; Run 4 miles easy

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Starting base training for next year after a month of rest

This week in base training 12/11 – 12/17
Monday = Total Body workout; Swim 100 warm up, 4 x 100, 100 bilateral cool down
Tuesday = Bike spin 30 min; Run 1 mile hill repeats
Wednesday = Rest
Thursday = Total Body workout; 1 mile easy
Friday = Rest
Saturday = Swim 100 warm up, 400, 100 bilateral cool down
Sunday = 30 minute Bike spin; Run 4 miles easy

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This week in training

11/13 – 11/19
Monday = TBH;
Tuesday = Bike spin 30 then 1 mile hill sprint repeats
Wednesday = Swim 100 warm up, 100 single arm, 3 x 100 with paddles with 30 second rest, 4 x 50 sprints with 30 second rest, 4 x 100 sprints with 30 second rest, 100 bilateral cool down
Thursday = TBH; 3 miles easy
Friday = Rest
Saturday = Swim 100 warm up, 8 x 50 at race pace with 30 seconds rest, 2 x 500 each lap easy down and sprint back, 100 bilateral cool down;
Sunday = 30 minute Bike spin; Run 6 miles easy

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