FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.

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We help iron distance triathletes get the most out of their training time - from Kona qualifiers, top age group triathletes to those striving for a personal best. Following the FCMethod, we train triathlon as ONE DISCIPLINE, knowing that each portion of the triathlon significantly impacts the total…

Coach Joby

  • Apr 13, 2020 LATEST EPISODE
  • monthly NEW EPISODES
  • 6m AVG DURATION
  • 26 EPISODES


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Latest episodes from FC Endurance - Triathlon Tips for Iron and Half Iron Distance Triathletes.

30 Second Run Intervals to Help Your Running Speed

Play Episode Listen Later Apr 13, 2020 2:03


We love 30-second intervals to help improve your run speed in a triathlon. These can give your running speed a boost with a very low risk for injury.

Avoid these run mistakes for a faster run.

Play Episode Listen Later Apr 12, 2020 2:59


It's crucial to treat triathlon as ONE DISCIPLINE. Here are a few things we see often and avoiding these things can help your overall performance.

What did Coach Adam do to pull off 9:55 at Ironman Arizona?

Play Episode Listen Later Dec 19, 2019 33:05


Ironman Arizona was a HUGE personal best for Adam. In this episode, we dig into the details of his training. If you've ever classified yourself as a non-runner, you'll want to listen to this one. Adam not only posted a new personal best, but he also negative split the marathon.

What is lactate build rate and how it can impact your Ironman race intensity.

Play Episode Listen Later Oct 2, 2019 9:18


A high lactate building rate or Vlamax is a measure of your anaerobic capacity. Too high of a Vlamax impacts the sub-max intensity you will be able to sustain in an Ironman.

Common mistakes in the weeks leading up to your Ironman

Play Episode Listen Later Oct 1, 2019 4:46


Don't make these mistakes as you begin your taper for your Ironman. Stick with what you have done and don't deviate.

A shift to lower cadence riding helped this athlete qualify for Kona back to back years.

Play Episode Listen Later Jun 9, 2019 8:49


Not everyone needs to or should ride at a high RPM. I also share an easy to do bike cadence test you can do on your trainer at home to help you dial in your ideal cadence range for an Ironman

Message to my Athletes - Training is intentional.

Play Episode Listen Later Jun 7, 2019 4:30


I'd like to share a message I sent out to all of my athletes yesterday. If you find yourself wanting to "crush" every workout, this one is for you.

The oxygen cost of 95, 85, and 75 RPM - A case study.

Play Episode Listen Later May 23, 2019 8:16


I switched from a mid 90 cadence to a mid 70's cadence. Since then I have improved my bike times and qualified for Kona 5 times. My previous 14 races were in the 90's.

Knowing how much carbs and fat you burn below FTP is essential for a great race. This can be trained.

Play Episode Listen Later May 9, 2019 10:00


Improving your FTP or anaerobic threshold is important but you also need to understand how your body uses fuel below this intensity, especially if you race the Ironman and Half Ironman distance

Running slow to go fast: Case study of how a marathon runner improved her time by spending less time pushing the pace.

Play Episode Listen Later May 7, 2019 11:34


These same principles apply to Ironman and Half Ironman triathletes.

A better Ironman run is not just about more running. 3 changes to help you run better off the bike.

Play Episode Listen Later May 2, 2019 2:30


Look at your Ironman run as part of the entire race rather than an isolated event. These three principles will help you improve your race day performance as well as your run.

Are you training to deal with lactate or are you training to reduce lactate production? The distance you race makes all the difference.

Play Episode Listen Later Apr 30, 2019 6:24


Training your body to deal with elevated levels of lactate is beneficial for short distance racing but it is disastrous for Ironman and half ironman racing. Tune in for more.

V02 Intervals, when used sparingly, are a great way to improve your performance. Here's one way we do these intervals.

Play Episode Listen Later Apr 24, 2019 3:40


Research shows a small dose of V02 intervals can help boost your performance.

Push the watts you want to by dialing back your training intensity.

Play Episode Listen Later Apr 24, 2019 5:05


Athletes who continue to push in training are often disappointed with the watts they push on race day. Get out of this cycle by learning to develop and train the right systems so that on race day you can tap into your full potential. From Kona qualifiers, top age groupers, and athletes attaining new personal bests, this is what they do.

High intensity intervals shouldn't be all out

Play Episode Listen Later Dec 20, 2018 4:47


V02 intervals are designed to maximize your oxygen uptake. The short recovery efforts help the athlete metabolize the lactate, yet still maintain an elevated heart rate.

Your physiology should influence the type of training you do.

Play Episode Listen Later Dec 20, 2018 12:09


How an athlete progresses through the season is influenced by lactate production rate and anaerobic capacity. Ignoring this will lead to ineffective training. Training must address the physiology of the athlete for a great race day performance.

Make this fundamental shift in the off-season

Play Episode Listen Later Oct 24, 2018 1:16


Make sure you drastically change your training this off-season. This FUNDAMENTAL change is how we get results with our athletes, year after year.

A Faster Run in Your Ironman and Half Ironman

Play Episode Listen Later Aug 10, 2018 5:52


A solid run off of the bike takes focused work. Often, more running isn't the answer. Keeping high intensity runs very short and sustained efforts no faster than threshold pace is key for "transferable" pace.

Be Ready for the Mental Part of Your Ironman or Half Ironman

Play Episode Listen Later Apr 25, 2018 5:37


As you approach race day, the physical preparation is done.....But don't forget the importance of the right mental approach.

Be Present In Your Workout

Play Episode Listen Later Jan 30, 2018 2:30


Today I could not stay present in my workout and it made everything tougher. This simple principle will make a huge impact on training and racing.

#6 - Triathlon is One Discipline

Play Episode Listen Later Jan 4, 2018 3:22


In this message to my athletes, I share the guiding principle behind everything we do. That is, triathlon should be viewed as one discipline in order to get the best possible results.

When I am not motivated...

Play Episode Listen Later Jan 3, 2018 4:22


This is How I Power Through When Unmotivated

It's Not About CRUSHING Your Workouts

Play Episode Listen Later Jan 2, 2018 1:13


Consistency leads to gains.

Tap into Run Cadence for a Faster Run Off the Bike

Play Episode Listen Later Jan 1, 2018 3:22


A fast run off the bike doesn't just happen. Why cadence is key when approaching your triathlon training.

You Can't Always Be "ON"

Play Episode Listen Later Jan 1, 2018 4:07


If you want the best performance, then you have to accept the peaks and valleys in your yearly cycle. This is what allows you to make gains year after year.

Sometimes life requires you to miss workouts. Balance is KEY

Play Episode Listen Later Dec 28, 2017 3:46


Sometimes life requires you to miss workouts. Don't beat yourself up. This audio is a message I sent to of my athletes during the holiday season.

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