24 Week Ironman Training Plan Now Available

Need a training plan for your next ironman but can’t afford monthly coaching? I am pleased to announce the launch of my training plan line.  What differentiates this plan (half-ironman and other endurance events coming soon, contact me if interested) from “free” plans on-line? Those plans are very generic workouts.  They will get you through your event- but I will get you results with very specific, tried and true workouts that I have used with my athletes for years.  Coaching is always the most effective way to get the results you want, but if you are interested in this route instead, contact me.  For $200 I will load your 24 week plan into your Training Peaks account or I will supply you with an account should you not have one.

Charleston Sprint Triathlon Series #4

Joelle running her heart out

Joelle running her heart out

Another great weekend at the Charleston Sprint Triathlon Series. Sadly, the season is rolling towards the finish line but that’s not stopping anyone.  Racers faced some serious wind this morning, and even still we had some bike split PRs- specifically from our ladies who use TotalCyclist as part of their training tool!

Ec, tearing up the run

Ec, tearing up the run

The ladies results:

Sarah, 4th in AG
Angie, 4th in AG
Bree, using this race as a ironman training day, 11th in AG
Joelle, 1st in AG and huge bike split PR
Ec, 2nd in AG and should she have not had a mechanical, bike split PR

 

 

 

 

 

The guys:

Toby, 4th in AG
Jason, 13th in AG and a overall PR
Danny, using this race as an ironman training day, 2nd in AG
Ken, 2nd in AG

The Old-School Crew

The Old-School Crew

 

And finally,a quick shout out to my long-time dear friend and athlete, Angie on a happy birthday weekend spent racing. For those of you newer to the sport locally this picture of Siobhan, Angie, Ec, and Jason represents a sampling of the core group of triathletes from the CSTS races from 7 years back!  We all spent a lot of time racing with each other and I’m a little sad that my current training plan didn’t allow me to join in.  Maybe another time…

Weekend Update: Charleston Sprint Triathlon Series Race #3

Lots of mugs won this weekend

Lots of mugs won this weekend

Team AMEC had a GREAT weekend at the Charleston Sprint Triathlon Series Race #3.  PRs, Podiums, and overall great times had by all.  Here’s how it all went down.

Sarah and Joelle, all smiles

Sarah and Joelle, all smiles

THE LADIES:

Sarah, 2nd in AG
Joelle, 1st in AG
Bree, 5th in AG
Ec, 1st in AG

THE GUYS:

Pearce, 2nd in Division
Toby, 2nd in AG
Ken, 2nd in AG
Jason, 14th and SUPER happy with a PR

 

 

Bree and Toby sporting Team AMEC gear

Bree and Toby sporting Team AMEC gear

 

 

There are 2 more races in the series and I expect everyone is just going to keep doing better! Next weekend we all get to cheer Tracey on at Racine 70.3. Stay tuned!

Weekend Update: NC/SC Time Trial Championships, Midlands Triathlon, Charleston Sprint Series Triathlon #2

It’s that time again!

Don shaves 9 minutes off from last year!

Don shaves 9 minutes off from last year!

First, the NC/SC State Time Trial Championships were held on Saturday here in the lowcountry. Don had a great result- shaving 9 minutes off his time from last year.  He is working really hard on his cycling and it is paying off!  I am very excited to watch him excel later this season at IM Chattanooga.

The Boyd Factory Cycling Team on the podium

The Boyd Factory Cycling Team on the podium

 

I had the privilege of standing on the podium with my teammate Catherine as she crushed and gold medaled the Master’s Women 35+ division at the time trial.  I used the day as a ironman pace/bike fit checkup for the Norseman Xtreme Triathlon and while my time was not what I would be able to perform under normal circumstances, I was pleased with the results of what I was set out to do that day. And I still walked away with the bronze, so I am good with that.

 

 

Meanwhile, a 100 miles away Doug was racing AGAIN!  He walked away with 4th in his AG at the Midlands Triathlon.  He’s going to take it easy for a few weeks now while we gear up for Lake Logan.

 

On Sunday we had a big representation at the Charleston Sprint Triathlon #2.  Everyone was too lazy to get pictures, but here is how we did:

No picture of Melisa, but here's her mug!

No picture of Melisa, but here’s her mug!

The ladies:
Joelle, 2nd in AG
Tracy, 4th in AG
Bree, 8th in AG
Melisa, 3rd in AG

Don walks away with a win in his AG

Don walks away with a win in his AG

The men:
Don, 1st in AG
Pearce, 1st in Division
Toby, 5th in AG
Jerry, 3rd in AG

Weekend Update: Boulder 70.3, Greenwood Triathlon, Escape the Cape Triathlon

Lauren and Kelsey- their first 70.3!

Lauren and Kelsey- their first 70.3!

 

Another great weekend for Team AMEC! First up, Boulder 70.3 served as the backdrop for sisters Kelsey and Lauren to jump into the triathlon scene.  This was Lauren’s first triathlon EVER and Kelsey dipped her toe in the water once at the TryCharleston sprint triathlon in April.

They did AMAZING!  Lauren came in sub-6 hours with a time of 5:53 and placed 16th overall in the 25-29 AG.  Kelsey came in at 6:17 and also placed an incredibly impressive 31st in the 25-29 AG.  I know they’re hooked and can’t wait for them to choose another tri to crush.  Next up for both ladies is the Copper Triangle , an extremely difficult 78 mile bike ride through three ski areas of Colorado, all over 10,00 feet of alititude and 6000 feet of elevation gain.

 

Doug wins his AG

Doug wins his AG

 

 

Doug continues to have a great summer by winning his AG at the Greenwood Triathlon. Not bad considering we are using these races as training days! He keeps crushing this heavy race load, and we’re gearing up for the Lake Logan half-ironman distance race, which is his A race of the year.  Can’t wait to report on his amazing results.

 

The Klicks celebrating Escape the Cape

The Klicks celebrating Escape the Cape

 

And, finally, Angie did great at Escape the Cape at Cape May, NJ.  Jumping off a barge to swim to shore is one of the unique features of the tri.  The swim was under somewhat difficult conditions and she rocked it.  Her husband, Chris, whom I worked with on the swim- also did amazing in his first race swim ever.  The weather was very steamy and the run therefore was miserable for all but Angie persevered and finished strong.

 

Great job to all again!