Active Expert: Gale Bernhardt : Tags : plan

Organizer Technology Solutions:

Post an Activity | Advertise your event | Account Access

Active Expert: Gale Bernhardt

2 Posts tagged with the plan tag

Swimming and running markers have improved –why not the bike?

Posted by Gale Bernhardt Mar 12, 2013

Q. Hi Gale, I am in week 8 of your 27 week plan for the Half-Ironman training program. I tested this week and have made noticeable gains in both swimming and running (my limiters, so this was a big positive!). However, my T1(5) biketesting ended up with identical #s from my first test 8 weeks ago. Conditions were the same, on an indoor trainer, didn't feel tired, ate well, etc. Avg. watts 277, HR avg. 142, total time of 14:30. Any thoughts as to why or what I should do differently? I have not really skipped any workout to date and have clearly made progress in the other 2 disciplines. Thanks - S. T.

A. Hi S.T.~

Thanks for using my training plan to help you succeed - and - congratulations on the swimming and running improvements! You mention those are your limiters so I suspect you are a very strong cyclist.

If that is the case, you require higher intensities to make improvements on the bike. But - you may not want to add that level of intensity as I suspect you'll trade swimming and running performance. Since those are your limiting sports, holding cycling steady isn't a bad thing right now.

I also suspect that as you progress through the plan and intensity increases, cycling should show some gains. Since you are already strong there, the gains may not be as much as swimming and running though.

Let me know if my assumption is true (strong cyclist) and keep me posted to the changes as you make your way through the plan. If you do decide to increase cycling intensity, monitor your fatigue. You may need to just keep cycling in a maintenance mode until you get stronger in the other two sports.

Gale

A. Thanks Gale! Good advice and insight--cycling has been my strong suit. I will hold steady on that for now and let my swim and run 'catch up' before increasing bike intensities. I'll keep you updated; thanks for the plan--it's helped immensely so far. S.T.

************************************************

Detailed off-season plans for triathlon andcycling, along with event-specific running, cycling and more triathlonplans found here.

Comments can be added on Facebook.

Ironman and half-Ironman plans available on ActiveTrainer.

295 Views 0 Comments Permalink Tags: training, triathlon, bike, run, swim, plan, half-ironman, improvement

Letters from successful racers – Ironman and sprint triathlon training plans

Posted by Gale Bernhardt Aug 1, 2012

I love to get these notes. It feels great to know I can helppeople meet their goals.

_____________________________

Dear Ms. Bernhardt:

I'm writing to thank you for the great training program you outlined in your Training Plans for Multisport Athletes book for the 12 Week Program for a Sprint Triathlon. I successfully completed my first Triathlon yesterday. It was fun. It was exciting. And it was a major accomplishment for this 54 year old male.

I've never taken the time to write to an author before but I found your program informative, easy to understand and a real confidence boost to make my participation a reality.

I'm looking forward to setting my next fitness goal.

All the best,

T. Webber

_____________________________

Hi Gale,

I'm A. Carratta from Italy,

I wrote you in November about a swim question and after the email I bought thebook with the swim work-out.

I follow your table "26 Weeks to IM" and now I'M AN IRONMAN!!!

I did

Swim : 198.55Km
Bike: 3,596.12Km
Running: 1,084.26Km
Total: 4,878.93Km

And the IM time was:

Swim : 01:50:57         ( I'm not aswimmer and my first IM without wetsuit was terrible and infinite! )
Bike: 06:41:27        ( explosion oninner tube and mechanical problems )
Run : 04:13:38        ( i think to doin 3:45, but the hot temperature .- 40° - was terrible and i relax myself)
Final :13:06:05 ... I WASN T TIRED AND I FINISH WITH A BIG SMILE!!!!

Now I'm following "13 weeks to 70.3"

Thanks
A. Carratta

_____________________________

Gale,

I've used a number of your training plans for successful IM and 70.3 races. I finished the 2012 IM Lake Placid in 11:08 and would love a plan that can get me in under 11 hrs.

Thanks & regards,

E. Siebert