Tags: lunges
10/15/08
Weight Training Adaptation Phase
General Adaptation Phase
Frequency: 2-3 times per week.
Sets: 2 to 5 ideally, with 3 working sets.
Repetitions: 15-25
Rest between Sets: Done as circuit rest 15-60 seconds between individual exercises within each circuit and 1-3 min. between circuit… more »
Articles by Category
Miscellaneous
- Getting through a Plateau in Triathlon Training
- Triathlon Success: Three Ingredients Needed to Start a Fire: Oxygen, Heat and Fuel
- Re-Aligning: Body, Mind & Soul
- Triathlon and Golf: How Much They Have in Common
- The Benefits of Hiring a Triathlon Coach
- Triathlon Training: When Rest becomes Detraining
- Maximizing Triathlon Training Part I
- Maximizing your Triathlon Training - Part 2
- Keeping Triathlon Training Simple
- Do Great Athletes Make Great Coaches?
- The Triathlon Spouse Perspective
- Drafting and Cheating; Just Race Fair!
- New Hope for Athletes with Allergies
- Gretchen's Journey with Triathlon and an Eating Disorder
- Everything I Know about Triathlon, I learned in Kindergarten
- 3rd Annual D3 Multisport Conference big success
- Proper pacing for training and racing
- Triathlon is not just about Racing
- Recovery
- RETÜL FALL SPECIAL
- Winterize your training
- Challenges and Choices
- D3 Coaches Get Results!
- The Art of Winter Training - Coach A.J.
- Fort Morgan Half Marathon 2002
- Anemia and the distance athlete.
- Arts, Sciences or a Bit of Both
- Winning Parents – Who is - Who isn’t - and Why
Heart Rate Training
- The Ideal Heart Rate for Ironman Triathlon Racing
- The Trouble with Relying on Heart Rate Monitors
- 220-Age Misconceptions and Determining your Lactate Threshold
- After Base Training in Triathlon, What Do I Do?
- Racing During Triathlon Base Training
- The Myth of LSD
- Bike and Run Pacing for Triathletes
- The Heart of the Matter, Part II
- Being in the Zone
- How Important is Base Training in Triathlon?
- "SIMPLY" Training Zones for the Beginner Triathlete
- Heart Rate Formulas for Triathletes
- What Does Periodization Mean and How Does It Work in Triathlon Training?
- Defining Triathlon Training Heart Rate Zones
- Calculating Heart Rate Zones - Excel tool
- Close Encounters – My Experience with Supraventricular AV re-entry Tachycardia
Season Planning
- Turning Triathlon Off Season into Triathlon On Season
- D3 Pro Tips: Five Tips for Getting the Most out of your Triahlon Training Time
- The Value of a Triathlon Coach
- 5 Tips for Resuming Triathlon Training after the Holidays
- Creating Baseline Tests for the Triathlon Season
- Triathlon Interview with Scott Molina: Being 'Process' Focused vs. 'Results' Focused?
- Planning a Week of Triathlon Training
- Sport Rotation in Triathlon - Getting through a plateau
- Triathlon Training Sport Rotation - Breaking the 10% Rule
- Triathlon Training in the Off-Season
- Training Plan Details and Plan Descriptions
- More Than Numbers
- Using The Off-Season To Improve
- Triathlon Training to get Faster in the Off-Season
- Season Goal's: Why?
- The Seven Steps to Getting Faster!
Race Day
Short-Course Racing
Nutrition
- Optimal Sports Nutrition for Endurance Athletes
- Meal Timing, Composition, and Amount
- High Octane Pancakes
- The MAYO Diet
- The Glycemic Index in Sport
- What About Food?
- My Nutritional Journey - Part II
- My Nutritional Journey - Part I
- Changing your Food Choices
- Sweat loss rate test
- Gluten-Free for The Rest of Us
Race Course Descriptions
Weight Training and Core Strength
- Save your Knees!
- Will weak feet cause your defeat?
- D3 Multisport: Core Strength Program, Part I
- D3 Multisport: Core Strength Program, Part II
- D3 Multisport: Core Strength Program, Part III
- D3 Multisport: Core Strength Program, Part IV
- D3 Multisport: Core Strength Program, Part V
- D3 Multisport: Core Strength Program, Part VI
- D3 Multisport: Plyometrics Program
- The Small Things Make a Difference in your Training
- The Winter Program - Beginner
- Weight Training Adaptation Phase
Swimming
Cycling
- Common Wrist and Hand Pathologies in Cycling
- D3 Pro Tips: Avoiding Long Rides on the Trainer
- Bike Workouts to help you Transition from the Base to Build Period
- Winterizing your Bike
- Pedaling Efficiency: Vectors and Motion
- Women's Riding 101
- Skills for Efficient Cycling Performance
- Training Your Bike Cadence in the Off-Season
- Speak the Language of Bike Mechanics
- USAT Rules Summary
- Cycling Pace Chart
- Buying a New Mountain Bike?
- Train for half Ironman on Tri or Road Bike?
- Cycling... It Doesn't Have To Be a Pain In The Neck (and Shoulders and Arms) - Ron Fritzek, D.C.
- Mountain bike buying tips
- Five tips to improve your bike time.
Running
- Get Rolling with the Run
- Boosting Fitness for that late Season Running Race
- Speedwork in Disquise
- The Marathon Alternative
- Improving Run Cadence - Strides and Plyometrics
- Aqua Jogging for Triathletes
- Improving Run Cadence for Triathletes
- Seven Steps to a Successful Marathon
- KB Goes for Big Air at Pikes Peak
- Iron Chef on Track
- Running Fast: A Case Study
- Run Pace Chart
- You cannot fake a Marathon
- Predicting your marathon time
Mental Training
- Sugar and Spice, Can They Race Nice?
- Post Ironman Blues: Fact or Fiction?
- Competing with Heart , Racing with Gratitude
- Life and Triathlon: Can I balance it all?
- Going Mental
- Run Ahead
- Mental Toughness Skills in Triathlon: How to get them and when to use them
- Triathlon Roles, Goals, and Plans
- Takers, Givers, and Inner Peace
- Something to think about...
- A Real One
Born to Suffer
Power Training
- Case Study: Using a Power Meter in Ironman Racing and Training
- Power 101: Key Workouts: Using a Power Meter in your training
- Power Training Basics and Terminology
- Racing Ironman with a Power Meter
- Calculated Performance: Using Quantitative Models to Optimize Your Training
- Supplementary information to: Calculated Performance: Using Quantitative Models to Optimize Your Training
Focus on Women
Race Reports
- Kona 2008 - Lentine Z.
- Ironman Arizona 2008 - Mike R.
- Lentine Z. Kona 2008
- 2005 Ironman Hawaii race report- AJ Johnson
- 2006 Ironman Arizona race report- AJ Johnson
- Kansas 70.3 Race Report 2009
- High Cliff Half Ironman 2009 - Larry Shultz
- Boulder Peak Triathlon Race Report 2009
- Ironman Lake Placid Race Report 2009 Kevin Long
- Ironman Louisvile Race Report 2009 - Sarah Petre-Mears
- Bud LaCombe IMFL Race Report
- Ironman Cozumel 2009, Jay Lochhead
- Boulder Peak Triathlon Race Report 1999
- Ironman Florida 1999
- Last Train to Boston Marathon 2001
- Ironman Cozumel 2009, Sally Dyer
- Why not a 5k?
Coach Mike
- Great Floridian 2009; Mike Ricci's Race Report
- Ironman California 2001
- Moab Half Marathon 2002
- The 106th Boston Marathon 2002
- Half Ironman CA 2002
- Ironman Canada 2002
- San Diego Half Marathon 2002
- Lincoln Marathon 2003: Tumbleweeds, Thunderstorms, and Tornadoes
- USAT Nationals 2003
- 2004 CATS Half Ironman
- Great Floridian Half Iron Triathlon 2004
- Ironman New Zealand 2005
- Ironman Lake Placid 2005; Mike Ricci's Race Report
- Buffalo Spring Half Ironman 2006; Mike Ricci's Race Report
- Soma Half Ironman 2006; Mike Ricci's Race Report
- Ironman Arizona 2008; Mike Ricci's Race Report
- Ironman Arizona 2007; Mike Ricci's Race Report
- 5430 Long Course Triathlon 2007; Mike Ricci's Race Report
- Great Floridian 2000; Mike Ricci's Race Report
- Xterra Keystone 2000; Mike Ricci's Race Report
Coach AJ
Coach Amanda
Injury
Coach Curt
Coach Ali
Coach Mark
Testimonials
- Ironman Wisconsin 2008, Larry Schultz' Story
- Simply Stu & Ironman Wisconsin
- D3 Testionials: Brett Blanker & Tracy Korn
- D3 Testimonials: Barry Siff & Martina Young
- D3 Testionials: Chris Sweet & Michelle Brost
- Ironman Canada Testimonial for D3 Custom Training Plans
- Testimonial for Curt Chesney
- Testimonial for Amy Kuitse
- Testimonial for Mike Ricci - Sally Dyer
- D3 Multisport Training Plan Testimonial
- Testimonial for Mike Ricci - Jay Lochhead
Triathlon Training
D3 Athlete Interviews
- D3 Athlete of the month: Donna Hickey, February 2009
- Meet Jon Haukaas, D3 Athlete of the Month for July 2009
- D3 Athlete of the Month Matt Given qualifies for IM Kona; July 2008.
- D3's Athletes of the Month for September 2008 , Pat and Monica O'Connor
- Meet the D3 Athlete of the Month for August 2008, Julia Purrington
- D3 October 2008 Athlete of the Month Bob Seemuth
- D3 November 2008 Athlete of the Month Joe Vrablik
- D3 Athlete of the Month Beth Noble, April 2009
- D3 June 2009 Athlete of the Month, Sasha Underwood
- D3 August 2009 Athlete of the Month Beth McGrory
- D3 September 2009 Athlete of the Month Kirk MacDonald
- D3 Athlete of the Month Steve Bratton, September 2009
- D3 November 2009 Athlete of the Month Sarah Petre-Mears
- D3 Athlete of the Month Jay Lochhead, December 2009
- D3 Athlete of the Month, Ketill Helgason
- February 2010 Athlete of the Month Tracy Macintire
- D3 Athlete of the Month, Yaicha Schuneman
- C.U. Tri Team Member Adam Coy
- D3 Athlete of the Month, Steve Bouey
- D3 Athlete of the Month Todd Hothman