Are you determined to reach your goals? Nancy came to us for help with her first Ironman 70.3 last year and crushed her goal! Today she is training with determination to complete her first Ironman. If you would like help with your triathlon training in San Diego or Remotely contact us today or just click the link to our winter cycling series, a great way to get started!
Congratulations to another one of our PSL athletes, Octavio Vazquez, who beat his last half Ironman race by 1 hour and 45 minutes at Ironman Victoria 70.3 last weekend !!! Looking forward to seeing him progress further in his iron-journey!
Congratulations to PSL clients Suzanne, Octavio and Laura! Strong finishes at IRONMAN 70.3 VICTORIA today! A personal best for all three. We are very happy for you! Also congratulations to all the San Diego and Pulse Endurance athletes who also finished strong!
Octavio has come a long way since last year and he will be taking on his second Ironman 70.3 in Victoria in June. His dedication to training is second to his dedication to his wife and family!
Congratulations Suzanne! Suzanne is having a great year, she just had a Personal Best at the 2017 Boston Marathon and USA Triathlon has named her a USA Triathlon All American! We are happy to have her as part of the PSL family "I couldn't have pulled it off without all the awesome strength and endurance training I've been getting from the Performance Strength Lab coaches and Pulse Endurance Sports workouts"
Coach Beckerley is answering athletes questions at Ironman 70.3 Oceanside. Stop by and talk to me about your next race.
How would you like to improve your race performance by three percent in four weeks? Three percent isn’t much, you say? Well, that would mean going from a 2:30 Olympic-distance finish time to a 2:25. For an Ironman three percent off of a 12-hour time would put you at the finish line 21 minutes sooner. Intervals are the key to such gains — if you do the workouts correctly.
And three percent is conservative based on research that has looked at the benefits of interval training. Some studies put the performance benefits as high as six percent, so you might be able to double those time gains described above. Most studies found the benefits occurred with only one interval session per week. That’s four workouts in a month to become at least three-percent faster. Most triathletes would improve their race times significantly by doing one interval workout in each sport weekly during the build period of their seasons. The build period starts about 12 weeks before your first A-priority race of the season and ends two or three weeks before.
an example of a short interval workout:
10 minutes easy
6 x 1 minute hard (Zone 4-5) 2 minutes easy between each
5 minutes cool-down
an example of a long interval workout:
10 minutes easy
5 x 5 minutes hard (Zone 4) 3 minutes easy between each
5 minutes cool-down
*Zones - We use a 5 training zone system 1 easy - 5 very hard to learn more about zones and interval training contact us today!
Pictured: Coach Mark leading our Thursday night 90 min cycling class including long and short intervals.
Congratulations to Clare on finishing her first Ironman!! Despite an altered race due to bad weather, she is an Ironman! Clare put in a lot of hours of training this year and even committed to our 6 week Women's Transformation Challenge during the last phase of her training to get lean and stronger. Good job Clare!!!
We Love Happy Clients at The Lab!!!
"Hi coach! Thank you so much for all the training! I felt very good and strong through out the entire race. I was impressed with my bike time. I didn't expect to go that fast. The sand run was killer, it slowed me down a lot but I never stopped. I feel good today. I'm not sore and I'm injury free and finished strong. Thank you, thank you, thank you!!!! - Nancy Munoz
Nancy finished 11 in her age group in her first Ironman 70.3 Superfrog this past Sunday! Nancy came to Coach Beckerley with very little cycling experience and the huge goal to finish a 70.3 Ironman - that requires 56 miles of cycling! We are proud of her and her accomplishment.
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Performance Strength Lab