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Endurance Concepts

@enduranceconcepts

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USAT Certified Coaches focused on integrating endurance sports into your lifestyle. 🏊‍♂️ 🚲 🏃‍♀️

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#tbt to 2017 in the final preparations for my first full IRONMAN in Chattanooga TN @ironmantri #imchattanooga

I’m excited to get back after it in 2022 with my coaching company @enduranceconcepts with super coach @endurancedan

Bye bye retirement #comebackszn

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Looks like I’ll be seeing you next July @ironmantri #imlakeplacid #iconic #legendary @wattieinkracing @enduranceconcepts #makinglemonadeoutoflemons🍋 #swimbikerun #140point6

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There’s just too much exposure to the Sun up on Black Balsam Knob, Lukas is not a fan of the Osprey sun visor...but he has no choice. 🤪✌🏼 (Elevation 6,214)

#blackbalsamknob #blueridgeparkway #visitnorthcarolina #enduranceconcepts #bigpeachrunningco #ospreypacks #osprey
@ospreypacks

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Black Balsam Knob! 🍃
We absolutely love this hike! We’ve been playing around here in the Smoky Mountains area since Friday! 🧗🏼‍♂️💥 #BlueRidgeParkway
#GSMNP
#WeekendPlay
#Adventures

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Last week, we had 4 GT tri members compete at the @usatriathlon Age Group National Championship in #Cleveland, Ohio!! @chrisdouglastri had a tough finish on the Oly first day, but came back with redemption to take 2nd place overall in the Sprint on Day 2. Also competing, @kpaunovska (17th Olympic / 9th Sprint), @c_arll (37th Olympic), and @dwolf.54 (49th Olympic)
#Cleveland #GTtriathlon #gojackets #gatech #triathlon

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Great day for me here at @usatriathlon Nationals... until it wasn’t. Came through the 5k mark of the run near the overall lead (though I was quickly losing ground to the eventual leaders) and managed to find a 4’ positive split in the back half to disappear behind a ton of fast dudes. Cramps in my midsection (don’t seem GI-related) have been a new and recurring problem for me in the past month of racing, and I am eager to figure out the solution before the fall season. I’ll be looking for redemption in the sprint race tomorrow, but first I need some beer and ice cream! 🍺🍦😋
#teamemj #usatagnc
📸: @bradjacobus1

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As they say here in Cleveland: Time to rock n roll!! 🎸 Good luck everyone! #teamemj #usatagnc

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Back to the grind! #CDtriWoW with the #gtquadsquad.🦵👈💪
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This one is short, direct, and tough! Only 11.5 mins of effort with double rest makes it pretty easy mentally, but it does hurt! Base the intervals off of your peak 5’ power and see what you can do.
MS:
CP = max 5’ power
2x60” @ 1.25*CP with 2’ recovery
2x90” @ 1.1*CP with 3’ recovery
2x120” @ 1.0*CP with 4’ recovery
1x90” @ >1.0*CP with 3’ recovery
1x60” @ >1.1*CP
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#cycling #gttriathlon #triathlontraining #teamemj

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Fun photo shoot last night with the self-proclaimed “poor-man’s @talbotcox” AKA @coelder1. 😂
If you need custom #socks, I know a guy. 😉 @sockguyluv 🧦 #zing
#socklover #sockgame #cleanupnice #teamemj #everymanjack #enduranceconcepts #teamec

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Gonna start something new here and share one workout per week with the tag #CDtriWoW. Give them a try, share them with a friend, and/or let me know what you think!
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Endurance swimming set: a slight variation on the @swimsmooth #redmist set. This one targets pacing and sustained focus with a top-end effort at the end. I try to hit each 100 of the MS dead even, and it takes a considerable mental effort to maintain the focus needed to do that. A wall clock is helpful for keeping track of splits. Typically, the first 4 are comfortable and the last 1 is tough but not all out. You know you nailed it if you can hit some solid times on the closing 100s!
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WU:
300 easy swim
200 kick
100 drill
PS:
4x50 build 1-4
2x100 @ CSS + 3”, finding the right rhythm
MS:
Set the interval such that you have about 20” of rest on the set of 4. Round the interval to a nice even number.
Pick X = 2, 3, or 4 to get the time and distance you want.
CSS = critical swim speed, analogous to but not quite the same as lactate threshold.
4xX00 @ CSS + 3”/100 on ~20” rest
3xX00 @ CSS + 2”/100 on same interval
2xX00 @ CSS + 1”/100 on same interval
1xX00 @ CSS on same interval
Xx100 @ best average on ~20” rest
CD:
200 easy swim
Total: 3400, 4500, or 5600, depending on “X”.
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#triathlontraining #swimset #roka #findfaster #workoutoftheweek #enduranceconcepts #teamEC

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As much as I enjoy daily training, racing is what I love. I’ve got a few busy weekends until the Rocketman Tri on August 26, so this #tbt to the Chattanooga Waterfront Triathlon will have to do. Can’t wait to be back in aero, listening to those @envecomposites hum!
#iRideENVE #builtwithENVE #teamemj
📸: @coelder1 / @enduranceconcepts

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The team was back in action this weekend at the @tritheparks mistletoe sprint tri. All 3 of our competitors reached podium with @mattie_rountree 3rd overall female, @marcleber 1st male 20-24, and Thomas Easley 3rd male 25-29.

Thanks to our local supporters @weststride and @peachtreebikes for keeping us geared up, and our training partners @enduranceconcepts @wahoofitnessofficial and @atlrainbowtrout for pushing our fitness levels.

#beatyesterday #triharder #triathlon #triathletes #gttriathlon #stingem #gojackets #togetherweswarm

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