Madison Training Camp

Are you looking for an incredible weekend training experience with some of the most knowledgeable coaches in the Midwest?  Are you racing Ironman Wisconsin in 2014...2015...or just love to suffer out on the rolling hills surrounding Madison?  Look no further as an amazing opportunity awaits!

AUGUST 2-3

We will once again be hosting a training camp in Madison, Wisconsin this summer.  This camp is a wonderful opportunity to learn the ins and outs of the race course, and to put some of those finishing touches on your fitness leading into late season races.

The L3 Endurance staff has experienced a tremendous amount of success not only with this camp, but with athletes who have raced Ironman Wisconsin.  They have also experienced tremendous success as athletes themselves racing on the Ironman Wisconsin course having multiple finishes and Ironman World Championship qualifications as well.

The training weekend will include group rides and runs covering much of the Ironman Wisconsin course, as well as invaluable sessions covering race tactics, race nutrition, and overall race logistics.

For more information email Rick @ L3Endurance dot com

What tools have the biggest bang for the buck?

Their are a lot of strange things out their in the fitness world when it comes to tools or gear to help you with either weight loss, strength training or just general fitness. The same goes for endurance sports, I think everyday some new gadget or app is released to the marketplace with some big promise but in reality you really only need a few key components to maximize your triathlon training in my opinion.

I have put together a short list of items that I find useful in training and can help you become a better triathlete.

Running


The best thing you can invest in for your run training besides having the proper shoes for your running form is a GPS watch, Rick and I have used Garmin's of some sort for as long as I can remember. If you have never ran with a GPS watch trust us it is a game changer. The GPS watches on the market allow you to have real time feedback on your pacing, distance and in some case heart rate. A GPS watch will allow you track your fitness pretty easily over time. If you train with heart rate as well you will hopefully notice as you build fitness that you are able to hold a higher pace at a lower heart rate (all other things being equal such as wind, temp and so forth) when out doing your training sessions. The other big advantage is to be able to slow down, we tend to fall into our comfort pace a lot even when we are suppose to be running a slow recovery run. The real time pace a GPS watch provides makes sure we do not over run our recovery sets, this also applies in races when you first get off the bike as people tend to go out to hard on the first mile until their legs adjust a GPS watch will provide you with that exact pace letting you know if you should be slowing down or if you are on target depending our your race plan.

In addition to being able to track pace and distance some of the watches on the market today let you set custom workouts. This allows you to program in interval sets while running outside with real time feedback and alerts.

Biking

The obvious choice here is to get a quality bike one that fits you and from a dealer that is going to make sure you are on the correct size and setup properly for your body style.

The second choice in my opinion is a power meter. Yes, I know usually people want to buy race wheels once they have been doing this sport for a little while and they are usually in the same ballpark cost wise with a power meter but I would argue that your money is better spent on investing in a power meter. A power meter provides precise feedback when riding. If you are not familiar with a power meter there are multiple ways that they provide you with the amount of energy you are expending while riding which is measured in a watt. The best way to look at a watt is that is the measure of effort no matter if you are going uphill, downhill, inside or outside putting out 200 watts is 200 watts no matter what.

So why is a power meter better than mph or heart rate? MPH just has to many variables, wind, uphill, downhill, drafting and so forth. Heart rate is a decent indication of effort but it usually lags behind in cycling, we find heart rate useful when power is not available but you can't dial in the bike workouts with hear rate as much as you can when riding by power. Heart rate is also a more easily to increase dependent on temperature so if you are riding inside in a hot room you will most likely notice that your heart rate is slightly more elevated.

Swimming

When it comes to tools for swimming this is by far the cheaper of the sports but seems to have the widest variety. I mean how many gadgets are out there to help swimmers. I think the tried and true ones are still the best ones.

Swim Paddles and Pull Buoy - As triathletes we put a lot of abuse on our legs running and riding therefore the use of a pull buoy in our swim workouts is key. We like to add in quite a bit of pull to the workouts as one when done with a pull buoy it allows your legs to rest and two is forces you to work on your pull which is critical in building swim fitness.



Fins - A personal favorite, for those of us that took up swimming later in life and need a little help in our kick sets the proper fittings fins are key. The big catch with fins is to make sure you get a set that fits your feet and will not rub

Lastly the one tool that is not nearly as popular but one I personally like is a tempo trainer. This is a small device that you clip to your goggles by your ear and can set it to beep on specific interval. For example if you want to set it to control your stroke count you can set it to beep every time your hand is suppose to be entering the water. The other option is to set it for when you are suppose to be hitting the all, so if you want to do a 500 yard set on the 1:30 you would set the tempo trainer to beep every 22.5 seconds when using a 25 yard pool and every time it beeps you should be pushing of the wall. It is a good way to practice pacing in the pool.

If you have any questions about any of the items that we find helpful please let us know and we would be more than happy to answer your questions.