Message from Coach Troy
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 Hello and thank you for receiving our e-news updates. I hope you are training smart, having fun and getting results!
As we get into the month of November, your training focus shifts to 'post season' training and you should be incorporating strength and technique work into your program. Maintaining a moderate level of fitness is key as you don't want to have to start back from 'ground zero', but allowing for a little bit of fitness decline (or deconditioning) is ok. Slow things down now and do lots of work in that aerobic energy zone (Zone 2 or 10-15 bpm below AT). In the swim, don't worry about cranking out the yards but rather - focus on improving your glide and reducing your strokes per length to improve efficiency. On the run - work on your posture, focus on more of a mid-foot strike and try to get your stride frequency up with 'quick' steps. On the bike - keep that cadence slightly higher than usual, in the 90-100rpm range - thinking about pedaling fluid and fast circles. Slowing things down at this time of year and focusing on these technique details will greatly lend to boosting your efficiency.
For strength training, get to the health club and enlist the help of a trainer who knows a thing or two about working with endurance athletes. If you prefer to workout at home, check out one of our strength training workout DVDs listed below. Don't forget to enter your coupon code to receive your discount too.
Remember - slow it down now and focus on your strength and technique for greater efficiency. Laying the foundation of technique and strength now will improve your speed at a lower energy cost in 2009!
Train safe and Train Smart,
Coach Troy
troy@coachtroy.com
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Endurance Planet Podcast - You Ask the Coach
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In this 'YOU ASK THE COACH' podcast, coach Troy is interviewed by Kevin Patrick of Endurance Planet as listeners ask questions related to: a) Strength training for marathoners, b) Bike selection issues for the Iron Distance, c) Workouts for running faster at the 70.3 Distance.
Click HERE to listen to this podcast found on CoachTroy.com
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SAVE on These Strength Training DVDs. Don't delay your strength training-- start NOW!
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The Snow Angel Fitness Series will step you from one level of fitness to the next. These 'functional training sessions' will improve your strength while boosting your lean tissue mass - making you a stronger and faster athlete.
For a limited time only, buy the entire Snow Angel Fitness Series 3-Pack for ONLY $54.95 (Save $20!) by CLICKING HERE and entering referer code, TJM2008 at checkout.
The Strendurance Strength Training Program features a set of workouts designed specifically for endurance athletes by Coach Troy. November is the perfect time to begin the 12-Week Strength Training Progression - featuring seven 30 minute workouts designed to take you from 0-100 miles per hour over a 12-week period!
The Strendurance with Iron Girl DVD offers five 15-20 minute strength sessions to save you time! Get both DVDs and save 14% by visiting www.coachtroy..com or by clicking HERE!
(All prior sales excluded. Spin, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.)
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DISCOVER YOUR CURRENT FITNESS LEVEL!
SPINERVALS 27.0 - THRESHOLD TEST & SUFFER FEST
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Discover your HEART RATE and POWER TRAINING ZONES while boosting your threshold with this Amazing Workout!
Spinervals 27.0 - Threshold Test & Suffer Fest,
serves dual purposes. A great threshold building workout designed to
boost your anaerobic threshold and sustainable power output for time
trialing events including triathlons, this workout also functions as a
repeatable 'field test' used by many prominent coaches and
exercise physiologists to determine an athletes 'Functional Threshold',
or that output of work (power) one can sustain on average over a 20
minute period.
By learning one's functional threshold and
retesting it every 6-8 weeks, an athlete can accurately determine the
proper training zones as well as assess their training progress over
time. This form of performance testing is critical for anyone
interested in getting faster on the bike and achieving optimal results
through a structured training program.
(All prior sales excluded. Spin, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.)
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