Tag: CFE

Categories
2017

Ironman Arizona 2017 Race Report AF

CFE training logs, nutrition strategy, split times, timelines, gear, resources, and fun with graphs – from my second Ironman triathlon.

I’m dumping everything from IMAZ 2017 into this one epic and convenient blog post.

But if you only have 30 seconds, here’s the abstract:

I finished IMAZ 2017 in 13:12:10, which is 18 minutes and 8 seconds faster than my first Ironman triathlon four years ago (see IMAZ 2013 Race Report). I followed a CrossFit Endurance (CFE) training plan with significantly fewer workouts than my 2013 CFE Ironman Plan, and I focused my training plan mostly on running. As you might expect, my bike and swim were slower this year, but I cut my marathon time by more than 45 minutes. All in all, a great day.

OK, go put out whatever fire you need to put out right now, and come back when you have some time to dig into the gold mine of CFE Ironman data, insights and resources I painstakingly lay out for you below, including:

  • Graphs on graphs on graphs comparing 2017 to 2013 by the numbers
  • My gear, and the stuff I used in special needs bags
  • A new nutrition strategy that avoided the GI issues that slowed me down last year
  • Complete training logs from 10 months of CFE Ironman workouts
  • Two great resources: a coach that made me a better swimmer, and a book that made me a better runner
  • OK, that’s enough bullet points for now, many more to come
Continue reading “Ironman Arizona 2017 Race Report AF”

Categories
2017

CFE Ironman Plan 2.0

Road map and training strategy for Ironman Arizona 2017

Sideline Reporter: You just finished your masters and spent the last two years killing yourself in business school – what’ll you do now?

Me: I dunno, work out?

[Airhorn]

[Confetti falls amidst laser light show, fireworks and white people dabbing]

In 2016 I aimed to get back into endurance sports – hard – and committed to complete my first ultramarathon in December of that year.

I laid out my Ultimate Ultra Plan and felt good to go for 50 miles. Then, after a routine 20-mile training trail run, my left foot developed a disturbing bruise on the inside arch.

With my history of Posterior Tibial Tendonitis (PTT), I decided to act like a grown-up and avoid escalating a mild bruise into another major injury.

I backed out of the 50-miler and prioritized starting 2017 as healthy as possible to gear up for the next big race:

Continue reading “CFE Ironman Plan 2.0”

Categories
2014

Ironman training plan, Crossfit Endurance style

A comprehensive look at the training logs, resources and thought processes behind my first Ironman triathlon

Double unders

About a year ago, I not only showed up and committed to taking on my first Ironman triathlon, but I also pledged to use an unconventional training program that focused on strength training and shorter distances at higher intensities.

The program is called Crossfit Endurance (CFE), and now that I’ve got my first Ironman in the books, I can say to you without a shred of doubt that it works.

But back then, I didn’t know it was going to work, so I spent hours researching CFE Ironman training plans to make sure I was headed in the right direction.

I found a lot of helpful resources and great advice – which you’ll read about later on – but I was never able to find a comprehensive, detailed training plan that didn’t require some form of payment or subscription.

To remedy that, for anyone in the same position I was in, I’m going to share my complete training logs, workout routines and resources, for free.

In this article, you’ll also read why I decided to go the CFE route (rather than the more conventional Long Slow Distance (LSD) approach), see what resources I used to help formulate my program and learn key tips to keep in mind when following CFE.

To begin, let’s take a look at the main reasons I opted for a Crossfit Endurance program, rather than LSD.

Continue reading “Ironman training plan, Crossfit Endurance style”

Categories
2013

Road map to Ironman AZ: Part 2 – Training Program

Rain, road, map

I don’t care who you are, what you do, or how you like to spend your free time: smart planning, working hard to follow through and turning setbacks into opportunities will make you successful.

And if you’re dreaming of dominating an Ironman triathlon like I am, sticking to a smart training regimen is crucial.

But the funny thing about plans is that they almost always change. As much as we try to cover every angle, account for all hours of the day and avoid surprises, Life will inevitably distract us with a few curve balls to jumble up our schedules: an urgent project at work, a spontaneous trip to Vegas, a family emergency, an injury or my upcoming binge on the next season of Arrested Development (I’m fine with that).

So what’s the point of planning if the times always be a changin’?

Because the value of planning lies as much in the process as it does in the product.

Continue reading “Road map to Ironman AZ: Part 2 – Training Program”


Categories
2013

Road map to Ironman AZ: Part 1

British despatch rider

If you’ve been following our #triforles training tweets, you already know we’re going full steam ahead.

And even though the race is still 11 months away, it’s never too early to map the route and jot down smart goals to set us on the right path.

So I laid out the key checkpoints on my road map to Ironman AZ to give a big-picture look at how I plan on dominating my goal: to finish Ironman AZ in 12 hours or less.

Here are the races I’ll be competing in this year:

Continue reading “Road map to Ironman AZ: Part 1”