SuperFly Coaching Podcast

On today's show, Iott and Zucco discuss targeting VO2 max in your training. We hit on what that means, how to determine or estimate output at VO2 max, and key VO2 max sessions. Also, as a part of our holiday special, we highlight great last minute gifts for your athlete.

Goal mile week #9: 600 @ GP, 400 @ 10k pace, 600 @ GP then 7 x 400 meters with 60 seconds recovery in between

On today's show, Iott and Zucco discuss performance testing in a lab setting AND in the field. Come along as we tell about our very recent experiences with each type of peformance test on the bike. We also interview Ryan Bolton on the benefits of a winter training camp.

Goal mile week #8: 500 @ GP, 200 @ 10k pace, 200 @ GP, 200 @ 10k pace, 500 @ goal pace. 400 easy, then 6 x 400 at 5k pace with 60 sec recovery in between.

On today's show, Iott and Zucco discuss some key characteristics of a good coach/athlete relationship, including using communication and athlete feedback on vital training decisions and the importance of a having a coach not a friend. We also highlight several good crosstraining activities that can give your mind and body a break from swim, bike, and run.

Goal Mile Week 7: 500 @ Goal Pace, 600 @ 10k pace, 500 @ Goal Pace, 400 easy jog, then 5 x 400 meters with 60 sec recovery

On today's show, Iott and Zucco give full recap of Ironman Cozumel. It's a very detailed experience, one where many lessons are learned and can be applied to other long course races. Our month long giveaway comes to a close with more winners, and we announce goal mile week 5 and 6.

Goal mile #5 400 GP, 800 at 10k pace, 400 GP 5 x 400 with 60 sec recovery.

Goal mile #6 400 GP, 300 at 10k pace, 200 GP, 300 at 10k pace, 400 GP 5 x 400 with 60 seconds recovery.

On today's show, Iott and Zucco answer several listener questions about recovering from injury and bad bicycle accidents. We also have a chance to win dinner on Adam!! Goal mile week 4: 300 goal pace/400 10K pace/300 goal pace/400 10k pace/200 goal pace 4x 400 meters at 5k pace with 60 sec recovery.

On today's show, Iott and Zucco interview professional triathlete, Julie Dibens.

Goal Mile: 300 goal pace, 1000 at 10K, 300 goal pace, 4 x 400 at 5k pace

On today's show, Iott and Zucco re-debate the high intensity, low volume type training plan for Ironman. We highlight some reasons why it may work for some and not others. We also hit goal mile #2, and have TWO more new contests!! Goal Mile #2 Main set A: 200 meters at goal pace, 500 meters at 10k pace, 200 meters at goal pace, 500 meters at 10k pace, 200 meters at goal pace. Main set B: 3 x 400 meters at 5k pace with 60 seconds recovery.

On today's show, Iott and Zucco continue our discussion on offseason training, we "dive" into discussion about swimming. We also hit on being unmotivated in training and talk about our favorite tunes to listen to as we train. Goal mile, set A: 200 meters at goal pace, 1200 meters at 10k pace, 200 meters at goal pace. Set B: 2 x 400 meters with 60 seconds recovery at faster than 5k pace.

On today's show, Iott and Zucco discuss our philosophies behind offseason training. Adam lays out his goals for getting faster this winter and Scott discusses what has worked in prior years. We also highlight a group training program called Goal Mile where we will introduce a new workout in this 14 week program each week on the show so YOU can join us in getting faster this offseason. Lastly, our first 3 winners of our MEGA giveaway contest are announced!

On today's show, Iott and Zucco discuss Adam's race at the 2012 Ironman World Championships. We also offer, as a thanks to our listeners, an opportunity to win some fantastic prizes!!!