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Will you tailor specific workouts and plans to my specific needs (i.e. schedules, injuries, etc.)?

Absolutely! Personalized training plans are the core of our business. We will enable you to achieve your goals by working with you to come up with a plan specific to your needs. Learn more about our plans here.

How long in advance do I need to start training for a half-ironman?

The further in advance you start training, the better off you'll be. For a first timer, we recommend starting a structured training plan at least eight months before the race. This will give you time for a steady build that will reduce your risk of injury. If you're a seasoned athlete that has been consistently training, you can shorten this time frame a bit.

How long in advance do I need to start training for an ironman?

The further in advance you start training, the better off you'll be. For a first timer, we recommend starting a structured training plan at least ten months before the race. This will give you time for a steady build that will reduce your risk of injury. If you're a seasoned athlete that has been consistently training, you can shorten this time frame a bit.

Do I need to do a marathon before doing an Ironman?

NO! We've seen a number of athletes successfully complete their first Ironman without having run a marathon before. The pacing strategy for each is vastly different.

How many hours a week do I need to train for a half-ironman?

At the end of the year this will average out to around 12 hours with your peak weeks being approximately 15 hours. Depending on your unique needs we can work with you to adjust your training plan.

How many hours a week do I need to train for an ironman?

At the end of the year this will average out to around 15 hours with your peak weeks being approximately 22 hours for the average athlete. Depending on your unique needs we can work with you to adjust your training plan.

Does indoor training, especially during the long winter, cause wear and tear on the trainer and the bike? What can I do on a regular bases (if anything) to maintain the bike/trainer in proper shape? 

Yes, but not as bad as riding outdoors. There's less wear and tear on the cables and brake pads.  The drivetrain components wear at a slightly reduced rate due to the lack of dirt accumulating or riding in wet conditions, but your chain should still be cleaned and lubed after each ride. Wear can be worse on the headset, front brake caliper, and bottom bracket as sweat drips straight down and pools as opposed to streaming off of you. Protect these areas with a towel and wipe the bike down after every ride. Most trainers only require the cleaning of particles shed from the tire.

If I miss a scheduled workout, can I make up for it during the week or should I stay with the program for the remainder of the week?

It depends on the workout. If the missed workout can be moved to a day where only a single workout has been perscribed, that is preferred. When moving workouts avoid running too many days in a row, adding additional volume onto a long workout, and performing multiple interval sessions on the same or consecutive days. For our athletes that are coached on a weekly basis, we are happy to help you make these adjustments.

How often should I upload my workouts?

Daily uploads are prefered. At minimum please upload your workouts by Friday evening to allow for analysis before your next set of workouts are uploaded over the weekend. Syncing your Garmin Connect, TrainerRoad and TrainingPeaks accounts will minimize the work on your end.

How often should I get a massage?

Ideally you would get one at least every recovery week. Certainly you should get one before a race. A good, deep tissue massage can leave you feeling off and sluggish for a few days, so make sure you don't get a massage within four days of the race though.

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