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In brick workouts I was able to hold a 10 minute per mile pace for IM. But on race day it ended up 13 minutes per mile. What should I be doing for the next year to improve that?

Response: At least 11 weeks prior to your IM race, complete your last brick 3 weeks before your race. Practice alternating two bricks: ODD week: Run-Bike-Run and EVEN week: Bike-Run. The goal would be to run approximately 60 percent of the Bike & Run segments close to Half IM pace. The benefit is two fold: 1) it teaches your body to burn fuel at a higher workload and 2) it enhances muscle adaptation for your long upcoming IM race. Here's the plan:

by Kevin Moats 2009 Hawaii IM Champion

We each hope we can outrun and outrace the aging process; that we are the exception, that we won't get injured, and we won't slow down. Up until 40, our improvements in technique, and better training methods can forestall the decline, but by our 40's, there is a truly marked difference in 5 year increments ; 40 to 45 to 50 to 55 to 60 and beyond, in our training volume, intensity, recovery and performance. The key to a successful triathlon career after 40 is an effective Injury prevention and recovery program.

I realized this a.m. that I don't think I have shared the pain of one of my favorite cycling workouts! :)

Back when I was a very young pro, Cindy Olavari was my coach. Later, we became colleagues as trainers at the same sports center. Cindy raced in the 70s and 80s and along with Rebecca Twig put US women's cycling onto the world stage. Unfortunately, her career was cut short due to drugs and serious side effects from them.

Another Diet Gone Wrong?

What happened this time?

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Introducing the dream diet. The HCG Accelerated Diet is a fast-acting diet that can bring a significant weight-loss in 23 days yes, just 23 days.

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