Author Archives: Al

Coach Patrick I had to drop a few planned workouts this week, a combination of putting too many hard bikes too close together and a bit more grandchild time than normal, both of which tire me out. Summarizing the week by … Continue reading →

Coach Patrick  – I made a fair amount of forward progress the past week. I managed 17 hours of training for the first time in several years. My TSS was over 900, and I did not feel overly fatigued. I … Continue reading →

Coach Patrick ” I like the idea of slightly faster, curious to know how you plan to go about it?” (Swimming) I guess that’s your job, getting me to think a bit about what I’m doing…So what do I suspect my … Continue reading →

This is Week One of 12 week Ironman Race Prep.Wellness Check…Body Comp – doing very well with hydration, sustaining 58.X % body water. But as usual, I;m having trouble keeping my weight up – slowly dipping down from 146#. More … Continue reading →

This may be a long post. Or several strung together. About to enter the final 12 weeks of preparation for my last Ironman, I’m developing a new race and training strategy, and think it might be worth sharing. It should … Continue reading →

Coach Patrick Here’s what I’m trying to fit in on a weekly basis for “strength”:• 8-10′ of slow dynamic stretching – a routine I’ve honed over the past 30+ years• 10-15′ of gluteal work, one leg at a time – trimmed … Continue reading →

Continuing to discover my current limits. Last week: Swim x 2 OWS 1 hr & 1:10Bike: 1 x VO2 set of 7x 2′(2′) @ 1.10-1.20 IF; 1 mtn ride of 47 mi/5200’/3:36, 2 good climbs @  1 hour & 30′Run … Continue reading →

Continuing to discover my current limits. Last week: Swim x 2 OWS 1 hr & 1:10Bike: 1 x VO2 set of 7x 2′(2′) @ 1.10-1.20 IF; 1 mtn ride of 47 mi/5200’/3:36, 2 good climbs @  1 hour & 30′Run … Continue reading →