David Thompson's Power File from Spinervals 34.0
Recently, Coach Troy and the Spinervals Video production crew traveled to Chanhassen MN to video tape three new workouts for the Spinervals competition series. Spinervals 34.0 and 35.0 featured elite local triathletes from the Gear West racing team, including top U.S. pro, David Thompson. READ ABOUT THE WORKOUT AND SEE DAVID'S POWER FILE.
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Coach Troy's Stable of Road Bikes
Coach Troy is a bike geek. He's been riding for over 20 years, has owned two bike shops and has been working in the bicycle and fitness industry since the early 1990's. In this video clip taped in front of his house in Tucson AZ, Troy previews his current collection of road bikes. . . .
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Coach Troy Podcast: An Interview with VP of Athletic Events at Life Time Fitness - Dave Campbell
Life Time Fitness (NYSE: LTM) is a leader in the fitness world with over 75 premium centers in 17 states. No stranger to the benefits of multisport and endurance related training and competition, Life Time Fitness is actively promoting endurance sports participation to its 1 Million members by offering a series of indoor triathlons, as well as the leading national triathlon series in key venues including New York City, Minneapolis, Los Angeles, Chicago and Dallas. . . .
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Dec. 2, 2008: RENOWNED ENDURANCE SPORTS COACH TROY JACOBSON JOINS LIFE TIME FITNESS AS DIRECTOR OF ENDURANCE SPORTS TRAINING
Jacobson To Continue Company's Commitment to Provide Trainer and Fitness Education for Life Time Fitness Members.In this role, Jacobson will develop and launch training programs for triathlon, running, cycling and swimming linked to the Company's athletic events and other key regional event. He will also design an in-club coaching program through comprehensive educational programs that emphasize consistency and quality assurance and will create online coaching and training for Life Time members and staff. In addition, Jacobson will spearhead the creation of the Company's Running, Cycling and Triathlon interest groups. . . .
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Recovery - An Investment in Your Long Term Performance
by Randy Stueve
When most of us got started in triathlon, we focused our efforts on the three main pillars of the sport -- swimming, biking, and running. We'd add volume and intensity over time, and we realized an improvement in our fitness level. It was a simple recipe for success: time + effort = improved fitness. Of course, we also jumped to the conclusion that if increase the volume and intensity of our training, we'd see even bigger gains in fitness and speed. Go harder and longer more often, that's gotta be the path to success. Common logic, right? . . .
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New York TIMES ARTICLE: June 1, 2008 - Triway to Hell
by Dimity McDowell
Because a triathlon requires a swim, a bike ride and a run, a staple of most training schedules is the dreaded "brick" workout: two or more disciplines back to back. The theory is that the brick familiarizes you with the feeling of running on legs whose freshness has long since expired. For most people, a brick is a run immediately following a ride, but really, what's the difference? Work is work is work. . . .
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Think Outside the Protein Box for Recovery.
Carbohydrate is the recovery nutrient.
ILANA KATZ MS, RD, LD
Different activities require different energy, or metabolic, requirements on muscles and as a result, muscles necessitate different nutritional components when they work for speed, power, and/or endurance. A burst of energy, or high power and speed, over a short period of time are called anaerobic activities, which are almost entirely reliant upon glycogen (muscle carbohydrates) and phosphocreatine (source of energy for muscular contraction). Resistance training presents an obstacle in terms of balancing the anaerobic system with the aerobic system. . . .
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Race Day Nutrition
Ilana Katz MS, RD,LD
"I am racing tomorrow, what should I eat today for optimal performance?". It amazes me as sports nutritionist how many times I get asked this question. It may seem like there is a simple answer, however, race day nutrition does not start and end on race day. Athletes could get close to metabolizing 500 calories per hour during an intense race, yet the physical capacity for quick absorption to fuel this amount is limited, particularly when the body has not been trained to do so. Furthermore, the practicality of providing this amount "on the go" poses a challenge. In addition to a well balanced diet leading up to race day, some scientifically formulated recommendations and logical solutions to practicality offered here, could enable optimal performance. Race day nutrition can be mastered, just like the body can be trained to endure. . . .
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IRON GIRL LAS VEGAS SPRINT TRI TRAINING PROGRAM
12-Week Program for Beginners
by Coach Troy Jacobson
This 12-Week Training Program is designed for beginners and promises to get you to the starting line in shape to finish comfortably and safely at your own pace. Before getting started, make sure that you've received the OK from your personal physician and have some exercise experience. Also, if you have the opportunity, find a local friend, mentor, tri club or coach who can do some of your training with you. Having others involved in your training program as part of your support network is a great way to add fun to the entire Iron Girl training experience! . . .
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Develop an IRON FOCUS: Instructional Audio CD & Free Workbook
with Coach Troy Jacobson
Achieving success in Multisport competition involves more than having the latest 'go fast' carbon equipment and your latest V02max training information, Heart rate monitors and personal GPS. Developing your 'mental game' is crucial if you wish to see your very best results.
Improve your mental game and FOCUS in order to take your training and racing to the next level with Coach Troy Jacobson's IRON FOCUS Audio CD - "Strategies for Triathlon Success". . . .
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LESSON: HOW TO USE THE SPINERVALS CYCLING SERIES, PART II
by Coach Troy Jacobson
In the first 'Lesson' on how to use the Spinervals Cycling Series, I went into some background of the Series and offered an example of a basic rotation or program. In this article, I'd like to address a few more details regarding the Spinervals Series and give you some more insights on how to incorporate them into your winter training program, especially during the month of December and into January. . . .
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Downhill Running: Train Downhill for Faster Times
by Coach Troy Jacobson
Experienced runners know that downhill running is hard on the body and creates excessive stress on the joints, muscles and connective tissues. And after a race with lots of downhill sections, they experience significant and sometimes debilitating muscle soreness otherwise knows as DOMS (short for Delayed Onset Muscle Soreness or damage caused to the muscle by extreme eccentric muscle contractions), which can have a negative impact on recovery and training. . . .
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UNDERSTANDING GEAR INCHES
by Coach Troy Jacobson
The bicycle is a wonderful human powered machine. It enables us to propel our bodies forward and travel with a relatively low amount effort and force on the flats and up and down the hills. This is a result of bicycle gearing and something known as a 'gear inch'. . . .
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ABOUT Vitamin B12
Coach Troy Jacobson
Most athletes are concerned with eating a balanced diet in order to maximize their nutrient intake and achieve the greatest gains from training. In this article, we'll explore the very important vitamin known as Vitamin B12. . . .
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Carbo Loading -- Don't Stuff Yourself
by Coach Troy Jacobson
A popular pre-race strategy for endurance athletes is to attend a carbo loading party the night before the 'big race' and consume unbelievably large amounts of pasta, breads and other starchy carbohydrates. While having a full compliment of muscle glycogen will definitely extend an athlete's time to exhaustion and allow them to maintain a faster pace for longer, . . .
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About Coach Troy
