VIP Endurance Racing

Coach Scott Proscia, BS ATC M.Ed ACSM CPT talks through a race plan for an athlete racing the IRONMAN 70.3 World Championships.  Approach and strategy for the Swim Bike and Run course are discussed.

Coaching - www.IREPAthletics.com

Training Plans - www.TheTrainingPlanSource.com

IREP Athletics LLC has officially launched www.TheTrainingPlanSoucre.com.

The coaches at IREP Athletics developed The Training Plan Source as a way to educate each Do It Yourself Athlete looking for the best highest quality most comprehensive IRONMAN Triathlon, Marathon Training Plans and schedules so they can control their own training efficiently and effectively.  Our goal is for the Athlete to fully understand the how, what, and why in their training and help them to fully Respond, Evolve, Perform!  

This podcast discusses: 

The Principles of an effective Training Program

Phases of Training - Base, Build, Peak, Taper and Race

Some of our new offerings

Learn more about properly periodizing an a training program or schedule for your next Marathon or IRONMAN Triathlon event

Scott Proscia, M.Ed BS ATC runs through everything about your first triathlon from race week through the entire event. You have been training for quite some time now and it is your chance to express all of the fitness you have accumulated.  As the date of your first race creeps forward you witness your anxiety level elevating exponentially.  Questions start to flood your brain and hopefully this article will answer most of them for you.

News:

1. WTS racing has begun. Sprint race in Abu Dhabi
   1. Andrea Hewitt, who lost her fiance Laurent Vidal last year, got the overall win ahead of Jodie Stimpson and Sara Vilic.  Two Americans, True and Zaferes, were in the top 5 coming out of the swim.  They made up a small pack that was eventually caught.  Hewitt ended up sprinting in the past 15m to win.
   2. The men’s race was yet again dominated by the typical races.  Javier Gomez, with his killer run,  won his 13th WTS race which gives him 37 podiums for the 50 total WTS career races.  Great Britain’s Tom Bishop and strong swimmer Vincent Luis rounded out the podium.
   3. Next race is 8-9 April in Gold Coast.  For those that don’t know, you can watch these races with high quality streams on triathlonlive.tv
2. Ironman New Zealand:
   1. Guess who didn’t win this year? Cameron Brown… But the 44 year old kiwi still finished second.  I feel like he will be racing IM NZ until he dies and he will always be on the podium.  Braden Currie took the overall but had to fight off a determined Brown.
      1. Last 10 IMNZ for Cam Brown: 2,1,1,2,3,3,3,3,3,1
   2. AMERICAN WIN Jocelyn McCauley took the overall win by 12 minutes over Laura Siddall and Kessler.  Jocelyn had the 8th fastest marathon on the day overall.
      1. Alyssa Godesky also finished 5th overall
   3. Felt Bikes gets bought by a French Ski company Rossignol.  
   4. RIP to Computrainer
      1. Racermate is still offering warranty parts but will no longer produce Computrainer

Hot topics:

Ironman Rule Changes: http://www.ironman.com/triathlon/news/articles/2016/02/ironman-rules-q-and-a.aspx#axzz4ah1cQLMt

2017:

1. Disc brakes allowed
2. Yellow card now means 1 minute stop (instead of just stop and go)
3. Can’t fully unzip any front zipped tri-suits.  Have to be zipped to at least bottom of sternum
4. Ironman to rely on ITU for technological doping control

2016:

1. Draft zone to 12m instead of 10m (measured from front wheel of rider in front)
2. 3 blue cards (drafting and intentional litter) and you are out
3. Snorkel
4. Aerosuits w/ sleeves allowed in non-wetsuit swims

Protecting Bikes on racks (on top of car, hitch rack, inside of car, airplane) - https://www.irepathletics.com/articles/ 

Episode 6: Coach K and Coach Scott Discuss Triathlon Hot Topics and News

Triathlon News:

1. Andrew Starykowicz return to triathlon will be documented through youtube vids https://www.youtube.com/watch?v=ghrMwQANLS4&feature=youtu.be
2. Former Oregon NG member, Kelly Hafer, who was exposed to dangerous chemicals while serving in Iraq.  The chemical gave him a very high chance of developing cancer.  He got into triathlon to decrease that risk and has since completed multiple triathlons including Ironman Vineman
3. AG doping violation: Holly Balogh tested positive for exogenous testosterone from a sample collected at 2016 Ironman North American Championship in Texas.  She did not have a TUE.  The worst part was she knew what she was doing.  
   1. “Through this investigation, IRONMAN confirmed that Ms. Balogh was aware of the inherent risks associated with her conduct and proceeded to knowingly take the prohibited substance”

Race Results from the Pros

1. Ultraman Florida - 3 days of racing (6.2swim/92bike, 171bike, 52.4double marathon)
   1. Women: Steffi Steinberg broke Ultraman Florida record by 32 minutes and 53 seconds to take the overall win w/ time of 24:55:13
   2. Men: Canadian David Hainish won in an overall time of 22:08:48 after taking the lead on the second day of racing
2. 43 year old Craig Alexander taking 70.3 Big Husky Triathlon (Australian) but not a very strong field
3. Australians dominate Ironman 70.3 Geelong w/ the mens and womens title.
   1. Sam Appleton took the mens title after a great battle with Josh Amberger through the swim and bike legs.  Appleton squeezed out a 48 second lead by the end of the run
   2. Luxford dominated the field by having the womens best swim and bike time allowing her to ease through the run for the overall win.
4. Challenge Wanaka (140.6 distance)
   1. Kiwi Dougal Allan broke the course record by 8 minutes to take the overall lead.  He had to come back on the swim and posted a race best bike and run
   2. Yvonne Van Vlerken also had to make up a deficet out of the swim.  Van Vlerken and Laura Siddall duked it out posting almost identical womens best bike splits.  Vlerken made her move at the 25k mark and maintained her lead until the end.
      1. Shoutout to American Alyssa Godesky for finishing 4th overall

Upcoming Races for IREP Athletes:

1. Ironman Cuba 70.3
   1. http://www.triathlonhavana.com/
2. Coach K is going to battle it out in Greenville, SC for the final weekend of Hincapie Spring Series

Hot Topics (from forums):

Training solely indoors on the bike: (I have one client that does this.) Pros/cons (lionel sanders)Zwift, TrainerRoad - Pro's and Con's

Best Books to recommend for training advice?

In this episode of The IREP Triathlon Podcast, Coach K talks with Mike Tarnapoll from InsideTracker (www.InsideTracker.com).  They cover Coach K's battle with low testosterone and touch on symptoms and recommendations on how to boost testosterone levels.  Additionally, they cover other bio-markers that endurance athletes should focus on their blood panels.

Every athlete should have at least one blood test a year.  Use code IREPATHLETICS at checkout and you will receive 10% off of your test.

If you have questions about your results or the testing process please connect with colin@irepathletics.com or Mike at mtarnapoll@insidetracker.com. If you're looking to reminiscence about Triathlon shoot Mariah Bridges an email at mbridges@insidetracker.com

In this episode of the IREP Triathlon Podcast the coaches discuss the two recent Ostarine Bans by professional triathletes Beth Gerdes and Lauren Barnett and provide resources to help triathletes identify reputable and high risk brands of supplements..  They also review research on Protein, Beta- alanine, and Beet Root Nitrates.

USADA Supplement 411 List: http://www.supplement411.org/hrl/

NSF Certified Product List: http://www.nsfsport.com/listings/certified_products.asp

Scott and Anthony dive into a few different aspects of prehabilitation and injury prevention for the triathlete.

Late night discussion on all things Body Composition and Daily Nutrition.

The IREP Triathlon Podcast is a podcast on High performance triathlon training and racing strategies, techniques with rationale appropriate for all abilities from the first time triathlete to the perennial Kona Qualifier.  The IREP Triathlon Podcast is powered by a group of exercise Science, Sports Medicine and Engineer professionals who deliver Research based best practices for your best triathlon ever.  Your Host Coach K along with Coaches Scott and Anthony come together in this episode to discuss how they intake new athletes and the key components of their baseline testing. We hope you enjoy episode #1 of the The IREP Triathlon Podcast proudly sponsored by www.IREPAthletics.com